SUB 45 EXERCISES

LUNGES enhance a runner's strength, flexibility, and balance. They target key muscles, including quads, hamstrings, and glutes, improving overall lower body stability. This exercise helps develop muscle endurance, reducing the risk of injury while increasing stride length and power during runs, leading to enhanced performance in races and training sessions. I suggest doing 3 sets of 6 lunges before each run. Rest 30 seconds between each set. See calendar.

CALF RAISES Calf raises strengthen the gastrocnemius and soleus muscles, crucial for running efficiency. Improved calf strength enhances push-off, boosts speed, and supports stability during dynamic movements. This exercise also promotes better ankle flexibility, reducing the risk of injuries such as Achilles tendinitis and strains, ultimately leading to improved overall running performance. I suggest doing 3 sets of 18 calf raises at around the half way point of each run. Rest 60 seconds between each set. See calendar for clarification. See calendar.

TRICEPS DIPS Triceps dips enhance upper body strength, crucial for maintaining proper running form. By strengthening the triceps, runners improve arm drive, which aids in overall propulsion and efficiency. Additionally, strengthened triceps contribute to better posture and stability, reducing the risk of injury during long runs. This exercise supports overall endurance and performance. I suggest doing 3 sets of 18 triceps dips at the end of each of your runs. Rest 60 seconds between each set. See calendar for clarification.