5 Efficient Exercises for Runners to do at Home

WFH (Work From Home)? Time-starved?

Here are 5 simple exercises that will benefit you in your upcoming UFIT Corporate Run performance, and I have provided you with smart tips on how you can slot them in to your daily life.

Variations for the exercises are provided below to suit all levels of runners, you can pick the option that you feel most comfortable with. If you are new to strength training, I recommend you to start off with the Beginner option. As you get stronger, you can progressively move up to challenge yourself with the Intermediate/Advanced option, or increase the repetitions (or duration). 

Let's get moving!

Exercise #1: Moving Butt Kicks

Each time you leave your desk for water breaks or to answer nature's call, or head to open your door for food or online shopping parcel delivery, perform this Moving Butt Kicks drill from your desk to your kitchen/toilet/door.

Alternatively, you can stand next to your desk and do a 1 min Stationary Butt Kicks while you are saving a file or waiting for your next virtual meeting to start. 

Benefits: 

• Strengthens Hamstrings and Glutes
• Improves balance and coordination
• Helps you to run faster

Intermediate Option: Increase Speed

Beginner Option: Kick slowly without jumping

Exercise #2: Walking Lunges

Before you go for lunch or end your workday, do this single-leg balance exercise to improve your stability and prevent injury when you run. This is an excellent dynamic warm up exercise that you can do before you run. 

Perform 15 repetitions each side (or 30sec each side)

Benefits:

• Strengthens Quadriceps and Glutes
• Increases Hip mobility
• Improves your flexibility and range of motion

Intermediate Option: Walking Lunges with weights

Beginner Option: Stationary Lunges

Exercise #3: Jump Squats

If you have been doing squats regularly, you can add this advanced full-body exercise to spice up your fitness routine. Aim for maximum height in each jump and land softly on the floor. These plyometric moves will surely get your heart racing! 

Perform 15 repetitions (or 1 min)

Benefits:

• Strengthens Quadriceps, Glutes, Hamstrings, Calves and Core
• Builds explosive power 
• Reduce strain on your hips and knees

Intermediate Option: Squat to Heel Raise

Beginner Option: Squat to Sit

Exercise #4: High to Low Plank

Building a strong core and upper body strength are as important as having strong legs for your run. This High to Low Plank exercise will help you to be a strong runner and maintain good form throughout your run.

Perform 15 repetitions (or 1 min)

Benefits:

• Strengthens Core, Shoulders and Arms
• Improves your posture
• Reduce lower back pain

Beginner Option: High Plank to Low Plank on Wall

 

Exercise #5: Hip Bridge Lifts

Sitting all day weakens our glutes and causes stiff, lazy hips. You can do this Hip Bridge Lifts exercise in bed first thing in the morning to kick start your day and wake your glutes up, or before bedtime. Or take a break after a long meeting and do this exercise to keep your glutes strong.

Perform 15 repetitions (or 1 min)

Benefits:

• Strengthens Glutes
• Improves posture and prevents Injuries
• Reduce knee pain

Advanced Option: Single Leg Hip Bridge Lifts (Strengthens Core too)

Join Personal Trainer Cara Koh for exclusive FREE Complimentary 40min Live Virtual Zoom group session (a circuit training that consists of full body strengthening, cardio, core works, mobility and stretching exercises) that will aid you and your team in your upcoming UFIT Corporate Run. Get ready to sweat and have fun while you workout side by side with your team mates (or competitors) at the comfort of your home!