Runners World: Training for Runners: Recent Episodes
Runners World: Training for Runners
Runner's World presents "Training for Runners". Each week we give fitness advice to runners of all types of age and skill.
Stand, feet together, facing a wall about six to 12 inches away. Hold your arms to your sides like you're forming a T. Without bending your knees, reach down and back as far as you can with your right hand. Hold for 15 to 20 seconds, then switch.
Balance on your right foot using a wall for balance. With your left knee bent, drop the left hip and lift it up. Do 15 to 20 times on each side.
Stand with your left side next to a step that's eight to 12 inches high. Step up with your left foot, driving the right foot in the air so it's even with your waist. Step down and repeat 8 to 12 times on each side.
Lie on your side with your elbow on the floor. Lift your upper leg up about a foot and return to the starting position. Do 20 to 30 on each side.
Stand with your left foot crossed in front of your right, and lean your upper body to the left with your hands overhead. Lean as far as you can without bending your knees. Hold for 15 to 20 seconds, then switch sides.
Stand on a step on your right foot. Lower your left leg toward the floor, making sure the knee of your right leg is centered over your foot. Do two sets of 10 on each leg.
Stand with your right side about six to 12 inches from a wall. Squat and lean your upper body to the left until your right hip touches the wall. Hold for 15 to 30 seconds, then switch sides.
List one knee about 45 degrees, lower it, then lower hips toward the floor. Repeat on the other side. Do three sets of five to seven reps.
Start with one to two reps, build to four. Then add a second set, with 90 seconds rest in between.