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5 Exercises to Mix in Your Running Routine
Posted date: 12-Feb-2018

1. Planks


Did you know that a strong core can improve your running form and efficiency? Your core muscles (abs, hips and lower back) work closely together to hold your torso solid when you run. They prevent injuries, power your stride and also keep energy from being wasted. To strengthen your core, simply start with some plank workouts and try to hold the planks longer progressively.

You know how simple they are – it can be done anywhere and doesn’t require any equipment. To spice things up, try out the different plank variations instead of the standard forearm plank:

  • Side Arm Raise
  • Front Arm Raise
  • Push-up Plank Shuffle
  • Forearm to Push-up Plank
  • Spiderman Plank
  • Alternating Leg Lifts


2.       Burpees

We admit Burpees are tough; it makes you out of breath and keeps your heart racing. As much as we hate them, they are one of the best full-body strengthening moves, especially for runners. The high-intensity cardio move engages more than just the core and chest. It puts your triceps, shoulders, back, quads, hamstrings, and fast-twitch muscles to work too. All of which are essential to build running speed and stamina.

Tip: Add a set of burpees into your workout or training 3 – 4 times a week. E.g. A set of 11 burpees after completing a run or in between running speed drills.

Types of Burpees:

  • Classic Burpee
  • Jump-Lunge Burpee
  • Single-leg Burpee


3.       High Knees Running

In high knees running, you run in a fixed spot with your knees up as high as possible. The highly-exaggerated knee lifts combines the beneficial running motion and improves the running form of the body. It helps to increase overall flexibility and speed of the lower body.



4.       Tabata


Regular Tabata workouts help to increase your aerobic power in a short timeframe. The high intensity interval training workout combines 20 seconds of maximum bursts effort with 10 seconds of rest in four-minute rounds. Meaning, you exercise at full effort for 20 seconds, recover for 10 seconds, and repeat the cycle for eight times in a period of four minutes.

Other than burning loads of calories, it’s perfect for improving endurance in marathon trainings and increasing sprinting speed. With little time needed, runners are able to stay consistent to the routine even if you’re running a busy daily schedule.



5.       Yoga


Get more from your running workouts with yoga. Practicing yoga helps to improve your body’s flexibility and prevents injuries. Not only does it help in releasing tension, it strengthens and lengthens your leg muscles, perfect for runners.


Tip: Use yoga poses to warm up before your run, cool down, stretch and strengthen your muscles after your run.


Examples of useful yoga pose for runners:

  • Anjaneyasana (Low Lunge)
  • Virabhadrasana III (Warrior Pose)
  • Adho Mukha Svanasana (Downward-Facing Dog)

If you’re looking for varied running trainings and friendly running buddies join U Sports at their biweekly run sessions at various locations island-wide!

Led by seasoned runners, sessions are free for all and workouts range from basic fitness training to lead-up runs for major races. You can even pick up some essential training tips to improve your running efficiency!


Photo Credit: U Sports