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A runner’s physique is something that is quite unique among athletes. With so many running variants (marathons, sprints, recreational jogging, etc.), runners require conditioning not just for the legs, but throughout their entire body. But because running is often considered a natural activity for many, focus on proper form and conditioning is taken for granted. As a result, injury often occurs, leading some to believe that running is just not for them. If they were to take a better look however, they might notice that before they quit running completely, they should first consider getting more in shape for it.
One of the best methods for preparing for a run is through body weight exercises. The obvious advantage is that it will help you avoid those hefty gym fees and that they’re much easier to do, because they do not need machines and elaborate equipment, these exercises help build functional strength. By this I mean that bodyweight exercises are movements designed to help you do a particular action. As a result, it builds all the muscles required to perform the task. The results are toned muscles that are well oxygenated and developed fast-twitch muscle fibers, which add explosiveness to every movement. Also, bodyweight exercises develop several muscle groups at the same time. This is important for runners, since the body develops as a whole, creating equilibrium. Here we take a look at two of the finest body weight exercises every runner should make a part of their routine.
Box Squats
Box Squats are a variation of the normal squat. It was popularized by Louie Simmons and is one of the best ways to develop explosive power in your running, as it works out your legs and hips. Also, it is a much safer option than traditional squats because of the added support. Before you do the movement, the only tool you need is a solid box that can carry your weight. Wooden boxes are generally best, since they are solid enough, while still being light to carry around. The height of the box should be high enough so it ends just below your knees when you are seated. A box that is too low will be dangerous as it forces you to bend too much, while something higher will not get you the workout you need. Once you have the materials, you can do the exercise by simply placing the box behind you and lowering yourself in a squatting motion until you are seated on it. From here, slowly stand up making sure that you do not rock your hips forward. As a variation, you can do this while straddling a barbell on your shoulders or simply using your own body weight. The height and presence of the box under your knees help activate several muscles at once, while at the same time providing the necessary support.
Pull-ups
Pull-ups are one of the most dreaded types of exercises, because they are difficult to perform. However, they are also one of the best ways to work out a vast set of muscles and get that overall light and agile physique beneficial to running. There are generally two types of pull-ups which all depend on where you place your palms. The first and most conventional type is with the palms facing forward. This variant works out your Latissimus Dorsi, or your wings. When your palms are facing towards you, the back and the shoulders are activated. What is important to understand about the pull-up though is that as you do it, technically all your upper body muscles (biceps, triceps, etc.), as well as your abdominals (abs, obliques, etc.) are engaged. This is the reason why it is classified as a compound movement and is one of the best methods to get a lean, yet strong body structure.
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