Runners World: Training for RunnersAuthor: Runners World: Training for Runners
24 Sep 2018

Runners World: Training for Runners

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Runner's World presents "Training for Runners". Each week we give fitness advice to runners of all types of age and skill.

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    Backward T Stretch - For IT band flexibility

    Stand, feet together, facing a wall about six to 12 inches away. Hold your arms to your sides like you're forming a T. Without bending your knees, reach down and back as far as you can with your right hand. Hold for 15 to 20 seconds, then switch.

  • Posted on 24 Mar 2008

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    Hip Lift - Build glute strength

    Balance on your right foot using a wall for balance. With your left knee bent, drop the left hip and lift it up. Do 15 to 20 times on each side.

  • Posted on 24 Mar 2008

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    Lateral Step-Up with Kick - Strengthen the outside quad

    Stand with your left side next to a step that's eight to 12 inches high. Step up with your left foot, driving the right foot in the air so it's even with your waist. Step down and repeat 8 to 12 times on each side.

  • Posted on 24 Mar 2008

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    Leg Lift - Build hip strength

    Lie on your side with your elbow on the floor. Lift your upper leg up about a foot and return to the starting position. Do 20 to 30 on each side.

  • Posted on 24 Mar 2008

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    Side Stretch - For IT band flexibility

    Stand with your left foot crossed in front of your right, and lean your upper body to the left with your hands overhead. Lean as far as you can without bending your knees. Hold for 15 to 20 seconds, then switch sides.

  • Posted on 24 Mar 2008

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