Runners need a different strength-training program than your typical gym goer. Instead of pushing weight away from the body with bicep curls, leg extensions, and bench presses, runners should focus on the core, targeting the key muscles that will keep them balanced.
Here is my favorite one, the Scorpion. It’s named as such, because your leg is supposed to look like the Scorpion’s sting! Do this after a run, till muscle fatigue.
Get into push up position but with your feet either on the floor or on a bench. Start with one mountain climber – Bring in your right knee toward your left shoulder as you rotate your hips up and to the left as far as you can.
Then reverse directions, rotating your hips up and to the right, and try to touch your right foot to the back of your left shoulder (you won’t be able to do it, of course! 😛 ) .
That’s one repetition. Continue for 30 seconds with your right leg, then switch legs.
Modifications: To make it easier, do step one of the exercise, twisting in just one direction. To make it harder, instead of putting your feet on the floor, do the exercise with your shins on a stability ball.
Repetitions: As many as you can in 60 seconds or till muscle failure. It stings… like a scorpion!
Muscles worked: shoulders, core