When preparing for a marathon, you’ll probably be doing a lot of running training; however, you might miss out on working on your strength and condition work entirely.
To reduce your risk of injury, strengthening your muscles may help you to run efficiently. Also, by doing a strength workout, your muscles will be able to perform for a longer time and put your body in the best position to succeed on the race day.
You do not need a fancy gym membership to embark on your strength training program. In fact, there are ways to do it without any equipment. By creating a simple routine, you can do the exercises at home.
By performing these workouts three to four days a week, you can build up your preparation for a marathon race:
Squat
A squat helps strengthen the major muscle groups used when running. It improves flexibility for a fast and efficient running stride.
Jump Squat
Jump squats give you explosive power and improve upper and lower body strength. It gives you the ability to take off faster and move quicker, especially for runners and athletes.
Lunges
Lunges help improve single-leg balance for improved stability and coordination when you run. It also increases stride length, helping you to run faster.
Glute Bridge
Glute bridge targets your glutes to improve activation during your run. This helps to keep your pelvis level and your legs aligned and balanced when you run.
Plank
Plank is a great workout to strengthen your spine and your abdominal muscles, which gives you a strong posture as they grow in strength. It helps you to improve your posture during your run.
Side Plank
Side plank helps to train and improve your balance. It can help improve your balance and coordination. Also, it does not stress your back, unlike sit-ups, and it does an excellent job of boosting your core strength.
Push-up
Push-up is one of the best workouts to strengthen your arms, chest, shoulders and abdominal. It helps to improve posture and arm drive while running.
Burpees
Burpees is one of the most effective cardio workouts to boost your muscular endurance. It is efficient for runners, especially for long distance runners. By doing this two to three times a week, it will definitely increase your stamina and improve your running.
High Knees
High knees are an intense cardio exercise performed at a fast pace. It engages your whole body, which includes core, legs, all the muscles, to get your heart rate up. It helps you to improve your momentum, coordination and flexibility during your run.
If you are looking for a race to join, we would like to invite you to run the International Women Online Marathon 2021 to encourage women to challenge themselves by completing a marathon race.
Is it effective to workout at home?
The answer is yes. There are exercises does not require weight, and yet can be effective do it at home.
What is the most effective home workout?
1. Squat 2. Jump Squat 3. Lunges 4. Plank 5. Side Plank 6. Push-up 7. Burpees 8. High Knees
Can home workouts help to improve running performance?
Yes, the exercises above consist of strength and cardio training for runners to improve their speed, strength, stamina and endurance.
Can you see results working out at home?
Yes, if you consistently perform the exercises for two weeks to a month, you will see a difference with your body.
