OMTS TRAINING5 SIMPLE EXERCISES TO COMPLETE YOUR

RUNNING SESSIONS.

Running is more than just jumping from one

foot to the other. Complementing your

workouts with specific strength sessions, prehab

exercises and a good mobility wod are essential

to avoid injury.

Here you have a sequence of 5 easy exercises to

improve the strength of your legs, upper body

and balance .

WHEN: Before your running session. As part of

the warm up.

NUMBER OF SETS/REPS: 2 -3 sets of 10-15

repetitions of each exercise.  

RECOVERY: 30´´ between each series.

STRENGTH FOR RUNNERS

Ankle strength work,

stability and calves.

Lengthens the column

and try to ensure that the

descent phase is

controlled and slow..

1 .HEEL LIFTS

Glute strength gain

workout. We're also

looking for CORE control

and ankle-knee-hip

alignment and stability

2.BULGARIAN SPLIT

Stability and core control drill,

Bending of one leg, knee, hip height

and long spine. Keep your upper

body growing upward.

3.1. KNEE FLEXION-RUN PATTERN

Extend your leg backwards, keeping a line

from the coccyx to the head. Make sure the

knee of the support leg does not move and

look for control.

3.2. LEG EXTENSION

STRENGTH FOR RUNNERS

MORE THAN RUNNING

From the plank pose WITH

HEELS TOGETHER. Activate

your triceps, quadriceps, and

glutes to stabilize the hip.

Hands under your shoulders,

pushing the floor

4.1. PLANK

From plank pose, pull your

hip back, stretching your

back. Keep your knees

unstuck and feel the

activation of your

quadriceps

4.2.BACK STR-QUAD

From the previous pose,

we move the weight

forward again by

activating arms, legs and

glutes. We hold on for 3

seconds and repeat .

4.1. PLANK

STRENGTH FOR RUNNERS

MORE THAN RUNNING

From plank pose,  kneeling

support, hands wider than

the shoulders, we perform

an ARM  FLEXION . INHALE

ON THE WAY DOWN.

5.1. CHEST PUSHUP

From the previous pose,

EXHALE UP. Push the floor.

Closing hands width to the

width of the shoulders to

make a new pushup.

5.2. INITIAL POSE

From the previous pose,

we flex our arms. Elbows

point backwards, focusing

the work on the triceps.

We do it over and over

again 10 times.

5.3 TRICEPS PUSHUP

STRENGTH FOR RUNNERS

OMTS TRAINING

WE ALL HAVE 24 HOURS. A DAY. THE QUALITY IN

HOW WE USE THEM, WILL DETERMINE OUR

RESULTS.

ISABEL DEL BARRIO - ON MY TRAINING SHOES  ®  

NSCA PERSONAL TRAINER / ESPECIALISTA UNIVERSITARIO ENTRENAMIENTO PERSONAL  .