10 Movements Every Runner Should Add to Their Training Routine

1) Preparation dynamics: To begin with, activating muscle groups dynamically is one of the most important steps at the beginning. Efficiently building good support points such as good arms or a powerful stride is a priority.

2) Set/AMRAP muscle strength and endurance: Explosive execution can create overuse injuries or muscle injuries.

3) Speed ​​/ Agility / Reaction: Different speed, agility, and reaction exercises will always be worked on, both alone and as a team.

4) Training: The following 12 exercises can be incorporated into other workouts. You must perform the 4 active preparation exercises in 30 seconds each, doing 16 to 20 repetitions. In the case of AMRAP training, continue as a circuit of 10 to 20 repetitions in 5 minutes or perform as many repetitions as possible.

Active Preparation 1:

• Start in a plank position.
• Raise your hips and try to reach your right ankle with your left hand, keeping your arms and legs as straight as possible.
• Return to the starting position and repeat with the other side.

Active Preparation 2:

• Start in a plank position, resting your forearms directly below your shoulders.
• Extend your right arm with your palm facing side, so that it is parallel to the floor. Raise the left and lower the right.
• Then lift one foot and then the other.
• Start the movement again alternating arms and legs for approximately 16 to 20 repetitions.

Active Preparation 3:

• Standing, bring your right knee up to waist level.
• Next, immediately bring your left knee to your waist and reverse the movements.
• Use your hands to avoid losing your balance.
• You can do this movement in a static position or if you prefer you can move, taking small jumps.

Active Preparation 4:

• Standing, open your feet taking the width of your hips as a reference.
• Bend your knees slightly and place a resistance band on top of them.
• Bend your elbows and begin the lateral squat movement.
• Step to the right with your right foot and follow the movement with your left foot.
• Once finished, do the reverse movement, move your left foot to the left, and continue with the right.
• Continue this sequence 8 to 10 steps to the right. Then change direction and repeat in reverse until you start again. Do 16 to 20 steps.

AMRAP 1: V-Abs and Superman

• Lie on your back with your legs together and extended. Arms extended above your head.
• The first movement is to make a V with your feet and arms.
• Then turn around and, with your body down, raise your legs and arms (superman), as high as possible.

AMRAP 2: The cross

• In a standing position, raise your right knee as high as possible.
• Next, bend your leg backward and touch the ground with your right hand until you are parallel.
• Stay in the final position for a few minutes and repeat the movement with the left side.

AMRAP 3: Lateral Zig Zag with recoil

• Using your arms and the momentum of your legs, bring your right foot forward as far to the right as possible.
• Immediately do the same with your left leg to avoid falling.
• To finish, he runs backward.
• Alternate this movement 10 times and repeat for 2 to 3 sets.

AMRAP 4: Burpee Long Jump

• Squat down, bringing your arms back.
• Using all the momentum possible, push your hips forward and jump.
• Land softly with a squat position and then place your hands down.
• Do a push-up and jump to start the movement again.

AMRAP 5:

• Arrange at least six obstacles in a row, placing them about 0.5m apart from each other.
• Facing forward, jump laterally, first raising your right knee between the first obstacle and then raising your left knee.
• At the end, run again to start.

AMRAP 6:

• Anchor a band to something very sturdy, such as a weight machine, trees, or poles.
• Wrap the bar around your waist and turn.
• Lean forward, raising your knees and moving your arms to create a running motion.
• Continue running for 30 seconds and then take another 30 seconds of rest.
• Stop and go in the opposite direction.