Everyone knows that during your half marathon training, you’ll be doing a lot of running. And if you’re doing any cross-training, you’ll probably be covering all the bases when it comes to cardio-vascular workouts. But one of the most overlooked aspects of training for long distance running is basic strength training. Building up strong core muscles will help keep you free from injury and improve your overall training efficiency. There are some useful exercises that you can do regularly, and these exercises are very useful to build your muscle effectively. You have to focus on your muscles that can maintain your body balance. Training your muscles regularly is very important to support your body when you join a half marathon event.
This is a simple but incredibly important exercise that you need to do to build your strength effectively. You need to prop yourself on your elbows. Make sure that your feet are slightly apart. You should keep your body aligned when doing this plank position. Your abdominal muscles should be tight enough to train your abdominal muscle. Hold this position for about 45 – 60 seconds. This training is very useful to improve your core strength, and you should keep doing this exercise until your core gets stronger. You have to repeat this exercise for about 3 – 5 times a day. It is going to train and condition several parts of your body, including shoulders, back, core, abdominal parts, and the thigh.
2. Back Extension
When you are planning to join a half marathon event, you may want to train your back muscles. You can use this training for improving the strength of your back muscles. You can lie down on a stability ball. Your feet should spread wide for supporting your body balance. Lift your torso until your body can form a straight line. Hold this position for 1–2 seconds. Then, you can place your torso back to the start position. Try to repeat this movement for about 10 – 12 repetitions. If you do not have a stability ball, you can do this exercise on the exercise mat.
3. Overhead lunge
You can start this exercise by holding a pair of dumbbells above your shoulders. Your arms and elbows should be locked properly. You can step forward with your right leg while lowering your own body until your knee is bent about 90 degrees. Then, you are able to return to the starting point. You can work with another leg. This exercise should be done regularly to improve your muscle strength. This exercise can work on some muscles, including glutes, hamstrings, quadriceps, core, shoulders, thighs, abs, and some other muscles.
4. Kettlebell Squat
If you have access to kettlebells, either at home or the gym, this is a fantastic exercise that can build strength over several muscles in minimal time. You can start this exercise by holding the kettlebell with your hands. You need to stand with your feet apart. Try to lower your body to reach a squat position. Make sure that your thighs can be parallel to the floor. Hold this position for about 1 – 2 seconds before returning to your normal position. Keep doing this exercise for about 10 – 12 repetitions. There are several muscles that are going to be trained in this exercise, for example hamstrings, quads, glutes, upper back, lower back, and shoulders.
5. Stability Ball Jackknife
If you want to strengthen your abs and core muscles, you may want to do this exercise. This exercise has similar position as the pushup position. However, you need to place your feet on a stability ball. You need to pull the stability ball to your chest by raising your hips. Then, you can use your back muscle to push the ball backward with your feet. Many runners are able to gain benefits when doing this exercise regularly. You should do this exercise with about 10 – 12 repetitions every day. This exercise is very useful to strengthen your shoulders, abs, and back muscles.
They are some recommended exercises that are suitable for all runners. Incorporate them into your regular training program and you’ll be well on your way to a balanced and effective race.