Stretching Workouts for Abdomen's Structure

Before Michael Phelps swims in a competition he stretches. Before Serena Williams plays a tennis match she stretches. Before Lance Armstrong's big races he too, you guessed it, stretches. Although each sport is different in nature, the common denominator of stretching before, during and after exercise can increase your efficiency, power output and recovery time while also helping to prevent injury. Quite often, however, exercise enthusiasts and even amateur athletes neglect to stretch a region of the body that is often regarded as the most tedious area to maintain and painstakingly hard to train, the abdomen.
The Abdomen's Structure and Exercise
The abdomen is comprised of multiple muscle groups, each varying in function. The deeper each abdominal muscle is in proximity to the spine, the more effect it exerts over back and body posture.
The rectus abdominis, often refered to as the 8-pack (both "upper" and "lower" abs), is the most prominent component of the abdominals. It runs the length of the abdominal region, from the pubic bone to the lower chest. Contraction of this muscle flexes your torso.
Exercise/stretch: The rectus abdominis is the primary muscle involved in normal crunches.
The external obliques run diagonally down from your lower eight ribs and attach to the top half of your hip and your rectus abdominis. The internal obliques run diagonally as well, but in the opposite direction from the external obliques. These muscles cooperate in opposition to rotate the body trunk. The oblique muscles also work together to compress the abdomen. The obliques primarily serve as rotators that twist your body at the waist and help you to straighten from a bent-over stance.
Exercise/stretch: The external/internal obliques are the primary muscles involved when performing side planks, bicycle crunches and any rotational movement (as in golf or baseball).
The transverse abdominis, located internally within the abdomen and aligned from side to side, lies underneath the obliques and serves as structural support for the internal organs and as a respiratory aid, pulling the abdominal wall inward as opposed to working as a rotational component.
Abdominal Functions
As a whole, working together, these muscle groups provide structural-trunk support, aiding our movement and assisting our breathing process. In congruence with our back muscles they also provide postural support, important for maintaining proper stature.
These same muscles also act as a guard, protecting our inner organs. Aside from its musculature, the abdominal region is where most of the absorption and digestion of food occurs. It houses the stomach, intestines, liver, kidneys, pancreas and other important internal organs involved in maintaining healthy digestion and healthy body function.
The Importance of Abdominal Exercise and Stretching
While it is important to engage your abdominals during any physical activity, to maintain stature and reduce exercise-related injuries, specific training and stretching techniques will help the development of the body's core integrity and strength.
When properly exercised, the abdominal muscles contribute to improved posture, balance and flexibility. Because of the multifunctional nature of the abdomen, performing exercises and stretches properly can also help to reduce the severity of back pain.
Abdominal Stretching
According to Tina Bernstein, M.S., biomedical engineer from the University of Southern California, "Any movement that hyperextends the back also stretches the abdomen. So roman chair work for the lumbar region and side bends for the obliques will stretch the rectus abdominus."
An excellent oblique stretch can be done by lying on a mat with your back on the floor, knees bent and feet flat on the floor. Once in this position, extend your arms towards your feet with your hands clasped together to one side of your body. If you are stretching the right side of your obliques, your right arm is reaching straight out near the ground and your left arm is coming across your body to join your right arm.
To stretch your rectus abdominis using a stability ball, begin with the stability ball centered beneath your back lumbar region, with your feet flat on the floor. While relaxing your muscles, allow your upper body to gently roll backwards over the ball.

4 Techniques to Prepare for a 400m Race

 Preparing for a 400 m race requires endurance training and speed training drills. Speed training workouts will help you explode off the starting line, maintain constant speed throughout the race and help you sprint to the finish line. Perform speed training drills at least three days a week to prepare your body for the race.
Jog-sprint Intervals
Build your running endurance while improving your sprinting time with jog-sprint intervals. Mark off sections of the track with cones at the places you want to begin sprinting. For example, begin at the starting line and mark off every 50 yards to switch from jogging to sprinting or vice versa. Start by jogging, then at the first cone, at 50 yards, begin sprinting until you reach the second cone, at 100 yards, where you will return to a jog. Complete six sets with two minutes of rest between sets. As you progress, spread the cones in a manner in which you will sprint for longer periods and jog for shorter periods.
High-knee Skips
Train your feet to spring off the track with power while training your knees to lift high for longer strides with high-knee skips. Mark off sections of the track with cones at various distances, such as at 50 yards, 100 yards and 150 yards, around the entire track. From the starting line, begin skipping to the first cone while concentrating on the speed of your skips, pushing off with the balls of your feet with power and speed. When you reach the first cone, continue skipping quickly, but implement high knees in each skip. When you reach the next cone, go back to only concentrating on speed and quickness without high knees. Continue this process around the track.
Long-stride Skips
Long-stride skips will also train your feet to push off the pavement quickly to gain speed while training your legs to take longer strides to gain distance on the track. Like high-knee skips, place a cone every 50 yards around the track. From the starting point to the first cone, skip while concentrating on pushing off the pavement as powerfully and quickly as possible. When you reach the first cone, continue skipping with power and speed, but also implement long strides in each skip, stretching out each leg as far as possible while skipping. Perform three to four sets of each type of skip with two minutes of rest between sets.
Starting Line Push-off
Finding the best method to get off the starting line is essential because gains during a race often begin just past the starting line. Practice various methods of starting such as standing starts, falling starts, pushup starts, ground starts and one-legged starts. Spend enough time practicing each start to find which method will benefit you most at the beginning of your race.

Uphill Incline and Running

Elite runners compete in the Boston Marathon for a chance to score a "personal best," but Heartbreak Hill may interfere with their plans. Most of the race is flat or downhill, allowing runners to perform at top speed. Around mile 20, the steep Heartbreak Hill causes them to break their speed and hit the proverbial wall, a term used to describe glycogen depletion during marathon training. Uphill incline decreases speed, but other factors influence how much.
Downhill Acceleration
An uphill incline causes deceleration. In contrast, a downhill incline causes acceleration. The laws of physics state that the greater the incline, the faster an object will slide down it. If you drive along Interstate 70 from Denver, Colorado, toward the ski resorts, the road is flat for the first part of the trip. Suddenly, steep downhills appear along the road as you approach Summit County. This steep downhill causes your vehicle to accelerate.
Friction
Incline is not the only thing that affects speed. If the road is icy, it will lack friction and increase acceleration. A truck driver traveling along that same portion of Interstate 70 will notice signs along the side of the highway indicating "runaway truck" paths, which feature steep, uphill roads lined with gravel. The gravel creates extra friction. This friction, when combined with a steep uphill incline, will cause the truck to slow down and avoid crashing into other vehicles along the road.
Galileo
Galileo discovered that a ball rolling down one hill will pick up enough speed to roll up another. If it rolls without friction, it will roll to the same height it started from on the first hill. A ski turn, for example, creates friction against the snow and allows you to ski in control. Reducing your number of turns therefore increases your speed. The downhill ski race -- the fastest race in the Olympics -- minimizes turning to maximize speed. Ski racers also use ski wax to reduce friction and increase speed.
Practical Example
The rolling hills in a ski area require you to reduce friction on the downhill. Failure to do so means that you will have to climb up the second hill. Your instructor will tell you to assume a skier's tuck position, with your knees bent, your poles behind you and your lower back rounded to create a wind tunnel. This aerodynamic position minimizes wind drag, which is another form of friction. If you assume this position and go down without turning, you will probably make it to the top of the other hill.
Treadmills
Friction also explains why you can run faster on an inclined treadmill than you can on an outdoor hill. Outdoor runners run against wind and air, which is another form of friction. Researchers at the University of Brighton in the United Kingdom found that it is necessary to set the treadmill to a 1 percent incline to equal the energy expenditure of an outdoor running session. The added incline compensates for the lack of friction. The "Journal of Sports Sciences" published the study in 1996.

5 Step Running Guide for Soccer Players

While soccer players can dribble, pass and shoot the ball with great skill, the key to any soccer player's game is the ability to run. Soccer players need to be in great condition because they are required to run throughout the game. They need to train for endurance, but also for explosive speed. Players may need to call on that speed late in the game to make a game-changing play. Exercises can help a player prepare for just such situations.
Step 1
Start off at midfield with the ball. Set up a series of six cones, each cone five yards apart. Dribble to the right of the first, the left of the second, the right of the third and continuing in the same pattern. Do this at full speed, then speed-dribble back to the starting point, where you pass the ball to a teammate, who does the same thing. Repeat one more time to build explosive speed and dribbling skills.
Step 2
Run from the end line to the top of the penalty area and back. Then sprint to the 25-meter mark and back, then run to midfield and back. Take a three-minute break and repeat the drill. This will help you build endurance as you run.
Step 3
Lunge as you walk to build leg strength, which can translate into running speed. Start off at the end line and place both hands behind your head. Take a big step forward with your right leg, so the shin of your left leg is almost parallel to the ground. Then take a long step with your left leg so that your right shin is almost parallel to the ground. Walk this way from the end line to the edge of the penalty area, then turn and walk back in the same manner.
Step 4
Run the carioca step to build agility and quickness when you run. The carioca is a lateral movement that requires you to move sideways. As you run to the right, your trail foot crosses over your lead leg as you rotate your hips. Do this from the sideline to midfield, then return to the sideline.
Step 5
Do plyometric jumping to gain explosive speed and endurance. Set up a 15-inch box on a hard surface, away from walls; you don't want to be able to touch any walls for balance or assistance. Stand to the left of the box and jump over it to the right. Jump back to the other side. Do 15 side-to-side jumps and take a one-minute break. Repeat the set. Then do the same exercise by jumping from back to front and front to back.

Running Basics

Running related injuries are rising despite the increase in sports injury research, according to Sports Injury Bulletin's website. The Pose Method was developed in the 1970s by Russian scientist and coach Dr. Nicholas Romanov. It is described as a "controlled fall" that involves gently leaning forward and striking with the mid-foot as opposed to the more common heel strike. Specific drills and exercises promote proper form, increase strength and reduce injury risk.
Standing in Proper Pose Form
This pose should be held statically for at least 30 seconds to practice balance. Stand on your mid-foot and keep your shoulder, hip and ankle vertically aligned. Slowly pull your ankle up under the hip using only your hamstring. It is important to feel your weight shift from one leg to the other before pulling up. Valerie Hunt, a certified Pose Method coach in Austin, Texas, stresses the importance of feeling your hamstring pulling up as opposed to focusing on your leg dropping. She notes that your foot should always come up directly underneath the hip and not in front of it.
Pony Drill
This drill practices changing support using your hamstrings with minimal effort and small range of movement. While standing in Pose form, lift the ankle of your support leg and quickly allow your body weight to shift to the other leg. Slowly put this form into practice by pulling your ankle up under the hip using the hamstrings and allowing the nonsupport leg to drop under the force of gravity. Practice this slowly a minimum of two to three times daily and repeat approximately 10 to 15 times on each leg.
Jumps
One element of the Pose Method involves a high stride rate. Runners should strive for a cadence of 180 steps per minute, says Coach Hunt. She advises athletes to practice small hops and jumps so that you find your spring and get your feet off the ground quickly. Remember, the momentum from the hopping support leg should come from the hamstring. Make sure your ankle is relaxed when lifting the leg, otherwise you may put stress on your Achilles or calf muscles. Like the pony drill, practice this drill a minimum of two to three times daily and repeat for approximately one minute at a time.
Core Strength and Training
The Pose Method relies not only on good form, but also core stability. In addition to proper form practice, general core and hip strengthening exercises should also be employed. According to the Mayo Clinic, core exercises make it easier to perform most physical activities, and a strong core also reduces the risk of injury or strain to major muscle areas, such as the back and hips. Perform exercises such as planks, bridges, abdominal crunches, squats and lunges as part of your regular exercise routine.

What Most Runners Forget After Running?

The wise runner finishes a training session or race with cool down exercises. A proper cool down routine will gradually lower the temperature of your muscles and increase your flexibility. Flexibility exercises, in particular, are well suited to your cool down program because these exercises are best performed while your muscles are already warm. Incorporating cool down exercises into your running days can mean quicker recovery, less injury and longer strides.
Walking
Resist the temptation to simply stop after a recreational run, training session or race. Though your body may be telling you otherwise, begin your cool down by gradually lowering your heart rate. Do this by walking for at least five minutes after every 30 minutes of running. By slowly lowering your heart rate, you may lessen the chance of being stiff and sore later.
Static Stretching
Follow up your cool down walk with static stretching. Stretch your back first by lying down and drawing your knees to your chest while curving your spine inward--including your neck and head. When finished, stretch your sides by standing with your feet two feet apart, hands on your hips and slowly lean to one side, then the other. Then, with your knees slightly bent, reach slowly for your toes to stretch the hamstrings. Next, stretch your calf muscles by standing two feet from a wall. Place your hands on the wall for support and move your hips toward the wall to deepen the stretch. Stretch your quadriceps afterward by grabbing your foot at the ankle and pulling it behind you and up toward your buttocks. Lastly, stretch your groin by sitting on the ground and placing the soles of your feet together. Keeping your back straight, slowly draw the feet toward your groin. Hold each of these stretches for 30 to 45 seconds.
Hydration
Though not specifically an exercise, hydration should become a part of your cool down routine. Drinking while running is often difficult, especially while running at a quick pace. With this in mind, drinking appropriate fluids after a run and during your cool down can eliminate dehydration and may increase your body's recovery time. Choose to drink cold water when possible and don't gulp it down all at once. Space your fluid intake over the course of your cool down and your body will absorb it more quickly. In general, drink water for runs less than 30 minutes and sports drinks for runs of longer duration.

4 Effective Ways to Burn Your Calories

Running is an effective way to burn calories, increase heart rate and train for muscle strength. But taking off on a run may get boring after awhile. Introduce other exercises and techniques into your running regimen to provide more benefits from running and keep it interesting. These exercises serve different purposes, but all can ensure you get the most from your running experience.
Trail Running
Many runners jog along urban streets or tracks near their home. Trail running instead takes the sport off-road, similar to mountain biking. Exercise from trail running forces different muscle activity because of frequent changes in incline and sometimes ground surface structure. There are more turns and the body must adjust more quickly than in conventional running exercises. The terrain from trail running is usually less harsh than streets or sidewalks. This can benefit those with painful "runner's knee" and other sensitive joints, as the ground more easily absorbs the shock from foot contact. Trail running can be less motonous since the scenery changes often. This can make a run more enjoyable for some. Lack of traffic and stoplights also helps trail runners maintain a more consistent exercise. Trail running will better improve balance and coordination, says well-known running coach Jenny Hadfield. However, trail runners must stay focused on the trail to avoid unusual objects in the path.
Plyometrics
Combining plyometric training with running creates an exercise routine that significantly extends the benefits from running. Plyometrics is a process of quickly stretching and then contracting a muscle group. When alternated with running, the stimulation to the leg muscles can help increase a runner's "max VO2," or maximum volume of oxygen. A 1998 study at the University of Illinois confirmed that strength training interjected into a running routine can improve muscle economy, increase running endurance and increase VO2 max. Deep squats prior to a quick high jump is an example of lower-body plyometrics. Other similar exercises include jumping sideways on and off of a box or step. Try adding these exercises before and after a run, and also on a short break from running.
Walk Breaks
A common exercise for runners is to actually stop running and walk for a portion of the run. Marathon coach Jeff Galloway notes that this strategy actually improves overall running time for long-distance marathons. Walking and running utilize different muscles. When these two exercises are alternated, each muscle group is allowed some recovery time. This allows a runner to maintain speeds at the end of a race or run that are comparable to her speeds at the beginning of the race. Without walk breaks, the average speed gradually declines as muscles experience fatigue. This exercise is common in long-distance running and may improve your results as well.

Exercises That Lower Blood Pressure and Improve Elasticity

According to Vanderbilt University, running yields significant health benefits, including lower blood pressure, improved elasticity of your arteries, improved lung potential and a cardiovascular system that's efficient and strong. Both competitive and recreational runners can benefit from running-related exercises, which prepare your body for the rigors of running and help prevent sprains, strains and repetitive use injuries.
Yoga
According to Runner Girl, although yoga and running exist on opposite ends of the exercise continuum, they don't have to be mutually exclusive. Practicing yoga on a regular basis can be a helpful and effective way of balancing the tone of your body's muscles, and it will help increase your range of motion, agility, flexibility and muscular endurance and strength. A significant number of running-related injuries are caused by muscle imbalances and improper footwear; running itself is not the problem. Yoga, will help align your joints and tissues, and it will decrease the amount of pain or discomfort you experience while running. If you're a runner, Runner Girl suggests the following yoga poses to help balance your body and improve your performance: downward-facing dog, triangle and tree.
Ankle Rotations and Point and Flexes
Pete Egoscue, an anatomical physiologist and author of "Pain Free: A Revolutionary Method for Stopping Chronic Pain," touts ankle rotations and point and flex exercises as a way to restore your ankle flexibility and strengthen your foot flexor and extensor muscles. Perform ankle rotations by lying on your back with your head, shoulders, lower back and hips contacting the floor. While keeping your left leg extended, draw your right knee up toward your chest as far as you can, using both hands, with fingers interlaced, to cup the back of your bent knee and hold it in position. Your lower leg should be parallel to the floor. Using only your ankle, rotate your right foot in a counterclockwise direction a total of 20 times. Perform 20 more rotations in a clockwise direction, remembering to keep your left leg flat on the floor, toes pointing straight up.
Ankle point and flexes can be performed from the same position: your left leg extended and your right knee drawn up toward your chest. Keeping your knee still, and using only your ankle, point your toes away from your body, then point them back toward your body, as far as your foot will go. Perform 20 point and flexes before switching legs and repeating these exercises on the opposite side. Perform these exercise five days a week, and before and after a run.
Calf Stretching
Stretching your calf muscles and Achilles' tendon is an important running-related exercise. McClanahan suggests you should perform calf stretching to improve the flexibility of the structures in the back of your lower legs; they endure a significant amount of stress during running. To stretch your calf muscles and your Achilles' tendon, face a wall, stand tall and position your hands against the wall at approximately shoulder height. With your hands pressing lightly against the wall, place your right leg behind you. Keeping your right leg straight with your heel to the floor and your toes pointing directly ahead, carefully lean forward by bending your left knee. As you lean forward, you should feel a light stretch throughout the posterior portion of your right lower leg. Hold this stretch for 20 seconds before switching the directions and stretching your opposite side. Perform three repetitions of this exercise on each side of your body, five days a week.

What Does Deep-Water Running Do?

Running is one of the most popular cardiovascular activities, but has a high number of injuries due to stress on the joints. Many runners who experience injuries from running find it hard to take time off to heal, and find that deep-water running is a great alternative. Deep-water running is stress free on the joints while providing a high-intensity cardiovascular workout. Water running can be done with weighted water running shoes, weight water vests, hand and ankle weights or free from equipment.
Aqua-Vest Deep-Water Running
Deep-water running strengthens all key running muscles and is a cardiovascular fat-burner. Experienced runners can use deep-water running as a source for cross-training to improve their land running or to get a break from leg-pounding the hard surface. This workout should always be in the deep end of the pool, submerged to your chin. If you are new to deep-water running, start without an aqua vest; you can add the vest once you are comfortable with the movements. Begin your deep-water run in the deep end, moving your arms and legs in more fluid, sweeping movements than you would on land. Doug Stern, deep-water running instructor for the New York Road Runners, recommends turning your toes slightly downward with your arms and legs straight, with almost no bend in the knees and elbows. Deep-water running should stay in one place with the shoulders directly upright over the hips. Once you have mastered the movement, you can add an aqua vest to increase the difficulty and intensity.
Interval Pool Running
Like deep-water running, interval pool running uses the deep end of the pool only. This high-energy workout takes you out of one position and moves you around the pool in timed intervals. Begin this workout with a three- to five-minute warm-up in the shallow end of the pool. The warm-up should bring your heart rate up gradually and include full range of motion in the joints. Walking briskly with arm pushes through the water is an excellent example of a shallow end pool warm-up. Next begin the interval section in the deep end of the pool, consisting of five to six exercises lasting three to four minutes each. The exercises should flow easily into one another without any breaks. Starting with deep-water running in place into power sprints side to side, into in place pool jacks is one example of how to structure your intervals. Always end your workout with a five- to eight-minute cool-down in the shallow end of the pool. To increase the intensity of this workout, use a weighted aqua vest, water running shoes or water weights.
Nekkid Water Fitness
Nekkid water fitness is a fun pool class for healthy participants, which utilizes the shallow end of the pool for cardio and strength training. This aqua workout combines traditional and nontraditional exercises for a workout that will break up running monotony. The "Idea Fitness Journal" article "Sample Class: Nekkid Water Fitness" suggests starting with a three- to five-minute warm-up, followed by 20 to 30 minutes of cardiovascular movements that are game-based. Exercise suggestions for this segment of the workout are: play ball, the hop, pecs, free form dance, kicks and brisk walking. End the workout with a five-minute cooldown.

Effective Running Workouts for Strengthening Your Legs

Stair running is an effective workout, and can be aerobic or anaerobic, depending on the intensity at which you work. Running stairs will also tone and strengthen your legs, and is a great fat-burning workout. According to Virgil Aponte, author of "The Ultimate Stair Exercises," stair running is popular with athletes and non-athletes alike, and numerous Hollywood stars do it to keep in shape.
Stair Lunges
This basic exercise will tone and strengthen your legs, and provides an effective aerobic workout. After warming up, walk up your chosen flight of stairs, two steps at a time. Keep your body upright, and swing your arms purposefully. Make this exercise more challenging by wearing a backpack or weighted vest, or by holding dumbbells. Go as long as desired, taking care while descending the stairs.
Stair Running
Stair running is an advanced aerobic exercise. At first, climb the stairs one at a time; go two at a time for a more demanding workout as your fitness improves. Wear a backpack or weighted vest to increase the challenge.
Stair Sprinting
Sprinting up stairs is a demanding anaerobic workout that will also strengthen your legs. Aim to climb the stairs as fast as you can, taking two steps at a time. Drive hard off your rear leg, and pump you arms vigorously to maximize the intensity.
Sideways Step-Ups
Most types of stair-running exercises focus on the fronts and backs of your thighs; sideways step-ups focus on the muscles on the inside and outside of your thighs as well. To perform this exercise, stand sideways at the bottom of the flight of stairs. Step up with leg closest to the stairs, then with the other leg. Continue side-stepping until you reach the top, or have performed the desired number of steps. Walk back down to the bottom of the stairs ,and repeat, leading with the other leg.
Double-Footed Jumps
To develop leg power and improve anaerobic fitness, try jumping up a flight of stairs one or two steps at a time. Use your arms to drive you into each jump, and try to minimize how long you stay on the ground between jumps by imagining the steps are red-hot.
Stair Intervals
Stair climbing can be combined with a variety of exercises to provide a challenging all-round workout. Long flights of stairs are usually broken up with landings. To perform stair intervals, run up a flight of stairs, then perform one set of a body-weight exercise when you reach the landing. Exercises such as push-ups, sit-ups, squats, and lunges are ideal for this type of workout. You could also carry an exercise band with you, or leave a set of dumbbells on the landings, so that you can perform other exercises while remaining mindful of other stair users.

Effective Body Strengthening for Running

Proper strength training in your legs and core abdominal muscles helps build speed and improve your running economy by smoothing out your stride. While your leg muscles work to propel your body forward, your core helps keep your pelvis properly aligned and stabilizes your body when you hit the ground. Whether you run to get in shape or to train for your next big race, strengthening exercises will improve your time and form.
Calf Raises
When you run, the back of your legs do most of the work in propelling you forward. Calf raises require no special equipment and add speed-building strength to your calf muscles. Stand at the edge of a stair or curb with the ball of one foot positioned at the edge. Lift up onto your toes and squeeze your calf muscle. Slowly lower back down, pushing your heel toward the ground. Perform three sets of 12 to 15 repetitions with only your body weight until you get used to the motion. Add dumbbells for an extra challenge.
Squats
Squats strengthen your hamstrings, quads and glutes for a comprehensive lower body workout. Stand with your feet shoulder-width apart and your toes pointed forward. Keep your back straight while bending your knees and lowering your butt until your upper legs are close to horizontal with the floor. Never let your knees extend past your toes to avoid putting excess pressure on the joint. Once you have mastered the movement, perform your squats with a weighted barbell on a smith machine track. Aim for three sets of 10 to 12 repetitions.
Plank
Running isn't all about your legs. According to Jen Kerr, doctor of physical therapy at the Yampa Valley Medical Center, working your core muscles helps maintain proper hip alignment to prevent joint injuries. Lay face down on the floor and get into a modified push-up position with your forearms and toes supporting your body. Keep your back and legs in a straight line. Engage your abdominal muscles while lifting one foot about 6 inches off the floor. Hold for five seconds and repeat with the other leg. Repeat the exercise in three, 60-second intervals.
Medicine Ball High Toss
A high toss with a medicine ball improves the explosiveness of your stride, according to running coach Jay Johnson. The exercise requires full body movement and targets both upper and lower body muscle groups. Hold a 6- to 8-pound medicine ball in front of your waist. Squat down, keeping your back straight. Leap off your feet and extend your arms to toss the ball into the air. Catch the ball after one bounce and repeat for two sets of 10 repetitions.

Deep Waters and Running Techniques

You may run to get in better shape, burn calories, get fast, compete or keep healthy--runner's motivations all vary. While your motivations differ, almost all runners share the experience of having to deal with injuries. Certain injuries, such as stress fractures, require you to only perform non-weight bearing activities. One of the best available non-weight bearing activities is deep water running. A 2003 report in the "Journal of Sports Science" concluded that deep water running could help athletes keep their aerobic fitness for up to six weeks. If you are injured or just want to exercise without stressing your bones, try deep water running.
Cross Country Movement with Flotation Belt
Once you strap on your water running belt and get into the pool, you have to decide what exercise form you will use. One exercise option is a cross country skiing movement--where you keep your legs mostly straight while moving them backwards and forwards. The advantage of this type of movement is that it closely replicates how your ankles move and flex when running on land according to a 2006 study in the "Journal of Strength and Conditioning Research."
High Knee with Flotation Belt
While the cross country movement is one deep water running exercise option, it's not the only one. You can also try using a high knee exercise movement. If you were to take a look under water during this exercise you would see the knees coming straight up and down--and if you want to get in a good workout, they'd better be moving very quickly. While the high knee exercise doesn't mimic ground running as closely in your ankle's movement, you can use the same stride rate that you would while running on land which helps keep your deep water running exercise specific to over ground running.
Without the Flotation Belt
Deep water running can keep you in shape but only if you work out with a high intensity level. If you find yourself having to deep water run for a period of weeks or even months while you let an injury heel, keeping up your intensity level on a day to day basic can be a challenge. One potential solution is getting rid of your flotation belt. When you hit the water without the belt's buoyancy you have no choice but to ramp up your effort to keep your head above water. Try adding a few minutes without your belt to the end of a deep water running session.

Exercises to Increase Your Stamina

Running is a great form of exercise to increase overall stamina. Many runners have great stamina due to the overall fitness level achieved by running. Running allows for proper breathing, posture, and an increase in metabolic rate. An increase in stamina can be obtained from a variety of running exercises, which can be done by beginning or advanced runners.
Running Hills
Running hills will allow for a great increase in stamina. Running hills will alter the perceived exertion that is experienced. Perceived exertion is how hard the body feels it is working. After running hills that produce a great amount of exertion, other exercises and even running on flat land will be much easier. Because the perceived exertion has been increased, the stamina gets increased, as well.
Fartlek
Fartlek running or training can also increase overall stamina. Fartlek, which is Swedish for "speed play," entails shorts durations of speed at different points during running. After the speed period, there is a recovery period that will alter the perceived exertion. The recovery period of running will now feel easier, and this is how stamina is increased.
Long-Distance Running
Long-distance runs can help to increase stamina, as well. During long-distance runs, the speed is lowered, so the distance is usually longer. During longer distances, muscle efficiency is increased. Improved muscle efficiency increases stamina. To increase stamina, it is best to alternate long- distance running with days of sprinting and short-distance running.

Run Improving Exercises for All Runners

There are a number of exercises you can perform to improve your running. Some exercises will reduce your risk of suffering a running-related injury, while others will improve your leg endurance, strength or power. Perform these exercises to supplement your regular running workouts and to enhance your running performance and enjoyment.
Lunges
Simulating the leg action of running, lunges are a good exercise for all runners. Stand with your feet shoulder-width apart and your hands by your sides. Take a large step forwards with your right leg. Bend your knees and lower your left knee to within one inch of the floor. Pushing mainly with your right leg, drive back up into the standing position; repeat the exercise leading with your opposite leg. To make this exercise more challenging, hold dumbbells in your hands or a barbell across your shoulders.
Single Leg Squats
Running requires leg strength; however, because you only ever push off the ground using one leg at a time, single leg squats are more useful that the two- legged variety. Stand with your feet shoulder-width apart and your hands either by your side or holding onto something for support. Keeping your right foot on the floor, lift your left leg out in front of you. Bend your right leg and lower your body down towards the floor. Your left leg should not touch the floor. Pushing down through your heel, extend your leg to stand up. Perform all of your reps for your right leg and then change sides and repeat.
Single-Leg Hip Bridges
Strong hamstrings and glutes are vital for runners. To strengthen yours, lie on your back with your legs straight and your hands by your sides. Bend your right leg and place your foot close to your butt. Keeping your left leg rigid, push down through your right heel and lift your hips off of the floor. Your weight should now be supported on your shoulders and right foot only. Slowly lower back down to the floor and repeat before changing legs.
Dumbbell Arm Swings
Running is a predominately lower body exercise, but the arms are also involved. To strengthen your shoulders and arms, hold a dumbbell in each hand and adopt a split stance with your feet shoulder-width apart. Using a large, exaggerated running movement, swing the dumbbells forwards and backwards for the desired number of repetitions. After a rest, perform another set but making sure you are now leading with the opposite foot in front. Alternate leading legs set by set.
Standing Calf Raises
Strong ankles and calves will contribute much to your running and lower your risk of injury. To strengthen your calves, stand with the balls of your feet on a step and your heels in mid-air. Lower your heels below your toes as far as your flexibility allows before pushing up onto your tip-toes. You can make this exercise more demanding by holding dumbbells in your hands, placing a barbell on your shoulders or using a calf raise machine found in most gyms.

3 Ways to Improve Your Running

Whether you want to win a race or just feel good for a three-mile run--if you want to improve at running you better be prepared to run. Putting in the time on your feet and rubbing the rubber off the soles of your running shoes is only part of the picture. To stay healthy and run efficiently, you need to include some additional exercises.
Strength
While you might not think runners the most likely athletes to be in the gym hitting the weights, Terrance Mahon's athletes, such as Olympians Ryan Hall and Deanna Kastor strength training regularly. In a presentation at the United States Track and Field's High Performance Podium Education Project, Mahon outlined his reasons for strength training: improved running form, less time on the ground and strengthening the muscles through increased muscle fiber recruitment.
Step-ups work the legs in a manner similar to running making them a good strength exercise for runners and one that Mahon's athletes use. Stand in front of a weight bench, box or other stable platform. Step one foot on to the top of the platform and then use that leg to quickly lift the rest of your body up. Step back down to the ground and then repeat for six to eight reps. Do two to three sets on each leg.
Form
You can also try to improve your running by focusing on form drills. Form drills help teach your body to use an efficient stride through increased running range of motion exercises. One form drill to include are high knees. This exercise improves your knee lift--one part of good running form. Run forward while lifting your knees as high as possible on each stride. Focus on lifting your knees to at least hip height; the focus on knee lift means you should move forward slowly. Go for 25 meters, stop and walk back to the start. Perform three sets.
Core
Core strengthening exercises also help improve your running. Core exercises target the muscles in your abs, back and hips. In a presentation at the United States Track and Field's High Performance Podium Education Project, Ohio State cross country and track and field coach Robert Gary--who also was an Olympian--discusses using core exercises to improve form. This helps keep you free from injury.
Coach Gary and the Sports Medicine Institute International recommend bicycles for runner's core strength. From a position on your back, bend your knees to a 90 degree angle and bring your knees up until they come directly over your hips. Extend one straight out and towards the ground. Stop a few inches from the ground and bring it back to the starting position. Repeat the movement with your other leg. Perform two to three sets of 12 reps.

How to Improve Your Running Timings

Whether you want to win a race or just feel good for a three-mile run--if you want to improve at running you better be prepared to run. Putting in the time on your feet and rubbing the rubber off the soles of your running shoes is only part of the picture. To stay healthy and run efficiently, you need to include some additional exercises.
Strength
While you might not think runners the most likely athletes to be in the gym hitting the weights, Terrance Mahon's athletes, such as Olympians Ryan Hall and Deanna Kastor strength training regularly. In a presentation at the United States Track and Field's High Performance Podium Education Project, Mahon outlined his reasons for strength training: improved running form, less time on the ground and strengthening the muscles through increased muscle fiber recruitment.
Step-ups work the legs in a manner similar to running making them a good strength exercise for runners and one that Mahon's athletes use. Stand in front of a weight bench, box or other stable platform. Step one foot on to the top of the platform and then use that leg to quickly lift the rest of your body up. Step back down to the ground and then repeat for six to eight reps. Do two to three sets on each leg.
Form
You can also try to improve your running by focusing on form drills. Form drills help teach your body to use an efficient stride through increased running range of motion exercises. One form drill to include are high knees. This exercise improves your knee lift--one part of good running form. Run forward while lifting your knees as high as possible on each stride. Focus on lifting your knees to at least hip height; the focus on knee lift means you should move forward slowly. Go for 25 meters, stop and walk back to the start. Perform three sets.
Core
Core strengthening exercises also help improve your running. Core exercises target the muscles in your abs, back and hips. In a presentation at the United States Track and Field's High Performance Podium Education Project, Ohio State cross country and track and field coach Robert Gary--who also was an Olympian--discusses using core exercises to improve form. This helps keep you free from injury.
Coach Gary and the Sports Medicine Institute International recommend bicycles for runner's core strength. From a position on your back, bend your knees to a 90 degree angle and bring your knees up until they come directly over your hips. Extend one straight out and towards the ground. Stop a few inches from the ground and bring it back to the starting position. Repeat the movement with your other leg. Perform two to three sets of 12 reps.

Fitness Benefits of Running Exercises

 There are a number of exercises you can perform to improve your running. Some exercises will reduce your risk of suffering a running-related injury, while others will improve your leg endurance, strength or power. Perform these exercises to supplement your regular running workouts and to enhance your running performance and enjoyment.
Lunges
Simulating the leg action of running, lunges are a good exercise for all runners. Stand with your feet shoulder-width apart and your hands by your sides. Take a large step forwards with your right leg. Bend your knees and lower your left knee to within one inch of the floor. Pushing mainly with your right leg, drive back up into the standing position; repeat the exercise leading with your opposite leg. To make this exercise more challenging, hold dumbbells in your hands or a barbell across your shoulders.
Single Leg Squats
Running requires leg strength; however, because you only ever push off the ground using one leg at a time, single leg squats are more useful that the two- legged variety. Stand with your feet shoulder-width apart and your hands either by your side or holding onto something for support. Keeping your right foot on the floor, lift your left leg out in front of you. Bend your right leg and lower your body down towards the floor. Your left leg should not touch the floor. Pushing down through your heel, extend your leg to stand up. Perform all of your reps for your right leg and then change sides and repeat.
Single-Leg Hip Bridges
Strong hamstrings and glutes are vital for runners. To strengthen yours, lie on your back with your legs straight and your hands by your sides. Bend your right leg and place your foot close to your butt. Keeping your left leg rigid, push down through your right heel and lift your hips off of the floor. Your weight should now be supported on your shoulders and right foot only. Slowly lower back down to the floor and repeat before changing legs.
Dumbbell Arm Swings
Running is a predominately lower body exercise, but the arms are also involved. To strengthen your shoulders and arms, hold a dumbbell in each hand and adopt a split stance with your feet shoulder-width apart. Using a large, exaggerated running movement, swing the dumbbells forwards and backwards for the desired number of repetitions. After a rest, perform another set but making sure you are now leading with the opposite foot in front. Alternate leading legs set by set.
Standing Calf Raises
Strong ankles and calves will contribute much to your running and lower your risk of injury. To strengthen your calves, stand with the balls of your feet on a step and your heels in mid-air. Lower your heels below your toes as far as your flexibility allows before pushing up onto your tip-toes. You can make this exercise more demanding by holding dumbbells in your hands, placing a barbell on your shoulders or using a calf raise machine found in most gyms.

3 Exercises to Enhance Your Running Program

If you want to improve your running speed, stride length or gait, you'll need to develop power and speed in the leg and gluteal structure while also developing core muscle stabilization. To increase leg strength and endurance, you can use lower body weighted exercises such as squats and lunges. Power and speed are attributes of fast-twitch muscle fibers that are stimulated and developed effectively with exercises that are fast and explosive such as plyometric jumps, according to the National Strength and Conditioning Association. These exercises should be paired with core and back conditioning to fully enhance your running program.
Squats
The American Council on Exercise recommends the use of squats to target your back, bottom and hips and thighs.Stand up straight, with your knees slightly bent and your feet at hip distance apart. Be sure to keep your toes pointing forward and shoulders back, not slouched, while squatting. Maintain proper back positioning, which means that your ears, shoulders and hips are aligned. Sit back into a squat position by pretending that you are sitting in a low chair. Keep your body weight in your heels not your toes. Keep your knees directly above your ankles and try not to let them protrude past your toes. Inhale as you squat down. Exhale as you return to standing and squeeze your hamstring and buttock muscles when you stand. Complete a set consisting of as many repetitions as possible without sacrificing the instructed form. After a 60-second rest, complete another set. To increase your leg strength further using squats, perform the squats holding dumbbells.
Hanging knee-ups
An effective way to strengthen your abdominal and back muscle groups simultaneously is to hang from a pull up exercise bar with your knees bent. Grip the bar with your palms facing her and be sure to hold on actively engaging her shoulders and back. With arms slightly wider than shoulder distance apart, lift your bent knees to your chest. You can repeat this for five to 10 repetitions depending on your strength. To target your sides or oblique abdominal muscles as well, do this exercise by bringing your bent knees up toward your armpits. Repeat on each side for five to 10 repetitions.
Plyometric jumps
To try a vertical plyometric jump, bend at the knees and hips and hold the semi-squat position for three to five seconds before jumping up vertically as high as possible. The 3- to 5-second delay increases the amortization phase. For the second set of jumps, bend at the knees and hips to the same degree, but immediately jump up without a delay. This jump will be higher than the first.
Repeat for five sets, with two jumps as instructed per set. Rest no more than 60 seconds between sets.

Running Back Exercises for Strong and Speedy Football Players

A running back in today's game of football must be fast yet strong, powerful yet agile, and nimble but big. To be an elite running back you must be willing to train speed, power, and agility. Running backs also need to have enough size to block and take repeated hits as a ball carrier. A periodized (structured) sport specific off-season training program is the most effective way to train as a running back. By having a plan you can monitor and focus upon areas of weakness and reduce the risk of overtraining.
Olympic Lifts
Olympic lifts include the power clean, power snatch and any variation of the two. These lifts should be used as a core lift at the beginning of strength training, as they are full-body exercises that cause a great amount of fatigue. Olympic lifts work a motion termed the triple extension due to extension occurring at the hip, knee, and ankle. This same motion is used in running, jumping and for football players, blocking. Olympic lifts produce better results for increased speed and jumping ability than squats alone due to the quicker movement produced during the lift. This trains not only strength but also trains power.
Resisted Running
Running with resistance from a weight sled, partner, or weight vest, produces increases in acceleration. The initial speed of a running back is very important for trying to get to a hole and make it through without being tackled. Acceleration is also important when players need to attain top-end speed as quickly as possible to outrun a defender. Make sure to keep load or resistance to no more than 10 percent of your body weight. Loads/resistance greater than 10 percent tends to train strength instead of power with the decreased speed of the drill.
Push Press
The push press uses both the leg muscles and arm muscles during the lift, producing a greater benefit for running back training than that of the bench press. While the bench press is important for strength training, it is not functional to the game of football as players are never isolated in a situation such as the bench press. Players are placed into similar situations of a push press when blocking. Blocking requires both the extension of the arms along with movement in the legs to push their opponent.
Speed Ladder
Running backs are required to run with their feet off the ground and be fast in change of direction (agility). Uses of speed ladder exercises produce quick foot movement and increases agility. Good speed ladder drills for running backs are two feet in each rung, one foot in each rung, in and out with both feet moving sideways, lateral feet, and the tango.

3 Exercises to Do After Running

Doing the proper exercises both before and after a run can make a difference in your overall performance and in whether you stay injury-free. Deciding just which exercises are appropriate to enhance the body's movement is of prime importance. Weight lifting or strength training make you stronger, and core strengthening helps with overall conditioning--but it's stretching that's the real key to improved running.
Stretching Exercises
Perhaps one of the most vital, but often overlooked, exercises to do before and after a run is stretching. When running, muscles need to be loose and limber, and they need excellent blood circulation to perform better and keep injury away. Be careful that you don't overstretch, and don't bounce so as not to tear any muscle fibers or cause other problems. Slowly lean into a stretch to the point at which the muscle tension is noticeable but still comfortable. Author Josh Clark says in his article, "Stay Loose: Stretches For Runners," that the real key is to hold each stretch for 30 to 40 seconds both before and after a run. The hold helps loosen up the muscles and keeps the blood flowing.
The definitive classic on stretching for athletics is Bob Anderson's 1980 book, "Stretching." His simple reasons for why stretching is important for running include relaxation, range of motion, injury prevention, freer and easier movement, better circulation and because it feels good. Try different stretches such as the wall push-up, in which varied angles of leaning against a wall can stretch the calves, hips, lower back and shoulders. Grab a towel long enough to pull over the arch of the foot, straighten the leg while lying flat and pull the towel against the arch to stretch the hamstring. The groin stretch is also a runner favorite. Do this stretch by sitting with the bottoms of both feet pressed together while slowly and carefully pressing the knees toward the ground. Remember that it is just as important after a run as before to do stretching exercises so muscles don't contract too quickly and the chance of soreness decreases.
Circuit Training Free Downloads: Incredible training secrets to boost your performance
Strength Exercises
Strength training before and after running should be done using small amounts of weight of between 1 to 10 lbs. or by using the resistance of your own body weight. Specific strength exercises to enhance the running muscles in your legs and torso can quickly increase metabolism and raise heart rate. Try using lower weights and a higher number of repetitions when strength training for a run. Strength exercises can increase power, speed and running economy, but it's not something to be done to any great extent to enhance a run. When strength training for a run, do so beforehand, and only a little or not at all afterward. This allows the muscles to slowly contract without taxing them too much as they cool down.
Core Exercises
Another choice for getting the body ready to go running is core strength training. The core body muscles compose the abdominal or trunk and hips regions. In his article, "Core Strength Training Exercises-Improve Your Running Performance," author Rick Morris postulates that, as with strength training, core exercises can also increase running economy, speed and power. The nice thing about core exercises is that they are easily done before and after a run, and they still allow muscles to slowly and easily contract and maintain good blood circulation. Morris goes on to mention that a variety of abdominal sit-ups or crunches, as well as leg raises, can help boost performance and recovery.