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: Superman
Why we love these? This move strengthens the lower back muscles needed to keep the pelvis stable while running which promotes better running posture and a stronger core. Not to mention a weak lower back can put strain on your hamstrings and alter your stride which increases your risk of injury.
To do a proper Superman, lie on your stomach with your legs straight, feet together and arms straight out in front of you by your ears. Squeeze your legs together and engage your abdominals to lift both arms and legs a few inches off the floor until you feel the lower back flex. Look straight ahead at your fingers. Hold for 3 seconds. Lower and repeat 20 times or for 60 seconds. If you are new to this exercise, begin with the modified version - alternatel lifting one arm and the opposite leg at the same time. After a couple of weeks switch to both arms and legs at the same time.