Five Moves To A Faster 5K

I live in Hyde Park and I love that so many people are out running, walking, and off of the couch. As a trainer I also see where most people’s workouts could use some improvement. Most people default to aerobic training to keep fit, but as any runner will tell you, every year it gets harder to run fast and it gets more challenging to keep the extra weight off.

Here are five movements to help you get strong, flexible, raise your metabolism, and reduce your odds of injury. Do this in a circuit, going from one exercise to the next with minimal rest. Perform 10 to 20 repetitions (total or per side) then go to the next one. Do this circuit three to five times and try to get in three workouts a week. I’d do it before running if time is limited.

Note: when strength training, most people disengage or turn their muscles “off” to lower, and lurch to bring themselves back up. Instead, tighten your core, lock in good posture, and move slowly enough to be controlled, but fast enough to keep it interesting.

Split Squats: Like a lunge, but your feet stay in place, front foot flat, on your toes on your back foot. Stay tall and simply lower and raise using your legs. Don’t go forward and back like a fencer. You should feel a big quad and hip stretch on the back leg.

Push Ups: If you can’t do regular, then elevate your hands on a bench. Tighten your legs, abs, butt, and look out ahead of you. Use a mirror (off to the side) to make sure your not just bobbing your head up and down. Elevate your feet for more challenge.

Single Leg Romanian Dead Lifts: Hold onto a chair or wall with one hand, the other arm out for balance. Keep a clean line from your ear to your foot as you raise your outside leg and bring yourself parallel to the floor (standing on one foot). You should feel this all along the back of your body.

Body Weight Rows or Pull Ups (advanced) Find a low bar at the playground, grab a hold, walk your feet forward and start rowing. Keep your shoulders wide and look up as you row to reinforce good posture habits. The more parallel to the ground you get, the more difficult this is.

Side Plank With Rotation: Turn on your side and prop up on your forearm and the edges of your feet. Top hand goes behind your head. Work that extension and don’t “sink” into it! Turn and bring your forehead to the crook of your elbow. Come back to start position. Hold a weight for more of a challenge.

For more information on classes done in this format go to http://513fit.com/