Strengthen Your Stride: Cross-Training for Runners

these cross-training strength moves will help you run faster and reduce your risk of injury.


Do two sets of these moves twice a week [once on a rest day] to train your supporting muscles, reduce the risk of injury, and up performance,

Hands-Up Lunge
Targets: Hips, butt, quads, and hamstrings
Stand with feet hip-width apart, arms overhead, palms facing each other.
Lunge forward with left leg, bending knees 90 degrees.
Step back to start position; switch legs and repeat.
Do 20 reps, alternating legs.


Plank Flip
Targets: Back, abs, butt, and hamstrings
Start in plank. Lift right leg; lower. Lift left leg; lower. Do 5 reps each side.
Flip over to face up, legs together and extended, arms bent by sides, forearms on floor, torso lifted.
Lift hips a few inches. Lift right leg; lower. Lift left leg; lower. Do 5 reps each side.



Single-Leg Squat
Targets: Butt and quads
Stand with feet hip-width apart, arms by sides.
Lift right foot a few inches behind you and squat as you lift extended arms to shoulder level in front of you.
Straighten left leg and lower arms. Do 10 reps, keeping right foot lifted.
Switch legs; repeat.

Quick & Intense Cardio workout

Quickie Cardio
Total time: 16 (advanced) to 29 (beginner) minutes but could be less/ or i could be more depending on indervidual

It's easy: Speed up for the number of seconds listed for your level, then go at an easy pace for a minute or two to recover. Repeat 8 times for a complete cardio session.


Warm up for 5 minutes: 3 minutes light walk or jog > 30 seconds at half effort > 30 seconds light walk or jog > 30 seconds at 75 percent of maximum effort > 30 seconds light walk or jog

Choose one of the levels below and repeat 8 times to complete your session.

Level
Sprint
Recovery

Beginner
60-second jog
120-second walk

Intermediate
30-second sprint
60- to 90-second walk

Advanced
20-second all-out
60-second walk

20 min home cardio circuit

.
March in place for 3 minutes (360 steps)
60 Jumping Jacks
March 1 minute (120 steps)
60 Jumping Jacks
March 1 minute
30 Squat-Thrusts*
March 1 minute
30 Squat-Thrusts
March 1 minute
30 Squat-Thrusts
March 1 minute
30 Squat-Thrusts
March 1 minute
60 Jumping Jacks
March 1 minute
60 Jumping Jacks
March in place 2 minutes to cool down

Jumping Jacks
*From standing, crouch down, place palms on floor, jump legs back into full push-up position, then jump legs back to crouch pose and stand up. Repeat.

4week Cardio Plan

Do this routine on the treadmill or elliptical, or walk or run outside.

Try 35 minutes of longer bursts.
5 minutes: Warm up at an easy RPE 4 pace.
2 minutes: Go at a moderate RPE 5 pace.
3 minutes: Pick it up to a brisk RPE 7 pace.
2 minutes: Back to RPE 5.
4 minutes: Speed up to RPE 7.
2 minutes: RPE 5
5 minutes: RPE 7
2 minutes: RPE 5
6 minutes: RPE 7
4 minutes: Cool down at an easy RPE 4.
Calories burned: 153 (walk) to 373 (run)

Total body toning routine 4 week plan

Squat with Leg Lift

Targets: Butt and legs

Stand about 3 feet behind a chair with feet slightly wider than shoulder-width apart, toes pointing forward, arms by sides.
Lower into a squat as you bend forward from hips and reach arms to lightly hold seat back in front of you so that your back and arms are parallel to floor. (Keep shoulders down so that blades kiss in back and knees behind toes; squat no lower than 90 degrees.)


Shoulder Rotation

Target: Shoulders

Stand with feet hip-width apart and raise straight arms directly out to sides slightly below shoulder level, palms facing up and fingers spread apart.
Keeping arms stretched out to sides and without twisting wrists, rotate arms forward at shoulder joint until palms face behind you. Really reach outward with fingertips throughout move and keep shoulders down.
Rotate arms back to start position to complete 1 rep.
30reps


Iron Jumping Jack
Targets: Shoulders, abs, and legs

Stand with feet together, holding a 2-pound dumbbell in each hand, elbows bent so that weights are in front of shoulders, palms facing each other.
Jump feet out to sides, landing with feet wide, as you press dumbbells overhead to form a V-shape with arms.
Lower weights to shoulders as you jump feet together.
Do 30 reps.


Scissor Crunch

Targets: Abs and obliques

Lie faceup on floor, legs extended with toes pointed, right leg crossed over left at ankles.
Place hands lightly behind head, elbows bent out to sides, and pull in abs as you crunch up.
Do 10 reps. Switch legs (cross left leg over right) and repeat.


Plank Reach
Targets: Back, abs, and obliques

Start on floor in plank position, balancing on forearms and toes, forming a straight line from head to heels.
Lift right arm off floor and extend it forward at shoulder height as you lift left leg behind you so that it's parallel to floor, toes pointed. Hold for 10 counts, then lower to return to plank. (MAKE IT EASIER: Raise right arm, hold for 10 counts, lower. Raise left leg, hold for 10 counts, lower.)
Switch sides and repeat to complete 1 rep. Do 10 reps.