Your training program is probably based on your fitness and running goals. At times, these programs likely include various flexibility and strength training exercises designed to improve your running performance while decreasing the potential for injuries. You can use towel exercises to boost both flexibility and strength and you can be incorporate them into the warm-up, cool-down or your regular strength training program. Despite the many benefits of towel exercises and running, always consult a doctor before starting an exercise program.
Towel Crunch
Don't overlook the importance of maintaining strong, healthy feet. The towel crunch can strengthen you feet, resulting in improved running form with a decreased potential for foot-related injuries. To perform the towel crunch, start by sitting in a chair with the towel spread out on a tile floor. Place your toes on the edge of the towel and pull the towel towards you using your toes. Repeat for two to three repetitions on each foot, about two to three times per week.
Bed Pulls
Shin splints, a common injury for runners, are characterized by pain in the front of the lower leg. Using a towel for bed pulls can strengthen the muscles in your shins while preventing shin splints. Start the bed pull exercise by looping a towel around the leg of a bed or chair. Tie the other end of the towel and wrap around your foot with your toes pointed away from your shins. Pull the towel by pulling the toes toward your shin. Slowly return to the starting position and repeat for 10 repetitions before switching to the opposite foot.
Towel Rows
Posture and back strength can improve running form by allowing your back muscles to stabilize the trunk and torso while running. Using a towel for a rowing exercise will improve the strength in the muscles of the upper back that are responsible for posture. Wrap the towel around a pole or heavy piece of exercise equipment. Hold both ends of the towel and place your feet about 1 to 2 feet away from the pole. Start with your arms extended and keep your body straight as you pull your body towards the pull. Keep your abs tight and squeeze the shoulder blades together at the top. Slowly return to the starting position and repeat for 10 to 15 repetitions.
Hamstrings Stretch
Hamstrings are an important muscle for the running motion and commonly become tight. Using a towel to perform a hamstrings stretch will improve the flexibility and function of the muscle. Lie on your back and wrap the towel around the right foot as you grab both ends of the towel. Keep the leg straight and slowly raise the leg until you feel a comfortable stretch in the hamstrings -- located on the back of the thigh. Hold for about 30 seconds and slowly return to the starting position before switching to the left foot.
