Our friends at nuun have lots of advice for runners! As you train and stay fit for the final two LaceUp races, give these exercises a try. Courtesy of nuun

Strength workouts are an important component of any training program. They can make you faster, help prevent injury, and the change in routine will help keep your sessions interesting. You don’t need fancy equipment or a gym membership to add in strength training either! Here are some exercises you can do in your backyard or park, or even your living room if you need!

1. Push-ups

This is a great whole body exercise, and you don’t need a lot of room. remember to keep your core tight and your butt down. For an added challenge, add an incline or shoulder taps.

2. Planks

tom_side_plnkThere are so many variations on the traditional plank—side planks, broken arm plank, rocking plank, etc.—that you’ll never get bored! As with push-ups, keep your core and glutes tight.

 

3. Box jumps

nuunStand with your feet shoulder width apart. Jump onto a bench, hold, then jump down. As it gets easier, move on to a higher bench or more reps.

4. Dips

dipsUsing that same bench, support yourself using your hands and stretch your legs out on front of you. Lower until your arms are at a 90 degree angle, then raise back up. The straighter your legs are, the harder it will be.

5. Burpees

They may not be fun, but they’re a great workout that keeps your heart pumping.

  1. Start in a standing position.
  2. Quickly drop into a squat with your hands on the ground.
  3. Kick your feet back, while keeping your arms extended.
  4. Optional for added intensity: do a push-up.
  5. Immediately return your feet to the squat position.
  6. Jump up as high as you can from the squat position.
  7. Repeat.

6. Leg throw (with a buddy)

One partner lays on his/her back on the ground and grabs the other partner’s ankles. Raise your feet up in the air and contract your core. The standing partner will push the other partner’s legs, who will try to use only his/her core to raise the legs back up. After your set, switch positions.

7. Hoisties (with a buddy)

hoistees_JeantelSit with your partner on the ground and interlock your hands. Using the weight of each other’s bodies, raise yourself into a standing position. For added intensity, jump up rather than stand.

 

For more nuun advice and inspiration, go to https://nuun.com/blog/