As running coaches who promote long term, injury-free running, strength work is always a part of our recommended weekly routine for every runner out there. Incorporating strength doesn't come naturally to a lot of runners and often feels overwhelming. So, where to start? Start with just one move a week and build from there. Hot Bird Running has you covered with our Strength Move of the Week!
Move of the Week: Toe Touches
Why we love these? Toe touches strengthen the upper abdominal muscles which promotes proper posture while running. More specifically, strong upper adominal muscles enable you to maintain a tall, erect posture while running - keeping your head and shoulders in alignment with your hips rather than slumping over as you fatigue. Slumping over restricts your breathing. So, proper posture means better running economy which means faster running.
As you do these toe touches use your core rather than your arms to pull your upper body up towards your toes. Also, try to keep your shoulders from touching the ground on your way back to the start position so your abdominals remain engaged the entire time. Continue for 30 seconds working up to one minute. Repeat 2-3 times.