If you’re a runner, you should be doing plyometrics! Here’s why: Plyometric movements involve a fast stretch, followed by a rapid contraction of the same muscle Our aim is to train the body to recruit as many muscle fibres as possible at the same time. This increases the amount of force production over over a short period. The benefits are transferable to when we run, after all, running is just a series of plyometric movements 1️⃣ Pogo Hops 2️⃣ Depth Jumps 3️⃣ Jump Lunge ✅ 6 explosive movements of each SAVE this and add these exercises to your workout! #fitness #runningtips #running #runnersofinstagram #runningcommunity #ukrunchat #runners

Want to build a strong core? This is the workout to SAVE and add to your library! 📚 1️⃣ 10 x Plank Drags 2️⃣ 10 x Weighted Jacks 3️⃣ 10 x Dumbbell Chops 4️⃣ 10 x Side Plank Dips 5️⃣ 10 x Hollow Rocks ✅ Complete 3-4 rounds Get it done and let me know how you find it! Let’s go! #fitness #fitnessjourney #homeworkout #coreworkouts #corestrength #absworkout #athomeworkout

Replying to @W R E N N M Ü L L E R Runners knee! Do you have it? Or maybe you know some that does? 🏃‍♂️ 🙋‍♂️ First, let’s look at the why? A lot of people say running is the bad for the knees. But actually a study in 2013 by Hinterwimmer et al examined the effect of marathon training on cartilage changes in knees, and it actually found long distance running is well tolerated by knee cartilage 🫡 No-one truly knows a singular reason that causes knee pain and generally it’s thought it’s because of the following: ✅ Tight connective tissue as well as patellar malalignment ✅ Hip Rotation ✅ Tight quadriceps and a lack of gluteal strength ✅ Muscle imbalance between medial and lateral heads of the quadricep muscles As with a lot of injury prevention, strength training plays a crucial role. So here’s 4 exercises to help knee pain. 1️⃣ Elevated Lunge x 12 each leg 2️⃣ Single Leg RDL x 12 each leg 3️⃣ Step Downs x 20 each leg 4️⃣ SL Hip Thrusts x 12 rep each leg Save this post and tag someone who it might help! Study: The effect of a six-month training program followed by a marathon run on knee joint cartilage volume and thickness in marathon beginners #fitness #running #runningtips #runnersofinstagram #runningcommunity #runnersknee #runners #ukrunchat #runningcoach

Build a strong core! Here’s a simple workout you can do for core strength. Grab a dumbbell and let’s go! If you want to try working out with me, there’s a free 7 day challenge now on my app @the_pwer Here’s the details 1️⃣ Plank Drags 2️⃣ Weighted Crunch 3️⃣ Pike Leg Lifts 4️⃣ Half Get ups 5️⃣ Elbow Plank Rotations ☑️ 40s work / 20s rest ☑️ 3 sets Hope you like it! #fitness #absworkout #abs #coreworkout #corestrength #homeworkout #homefitness

The last exercise is always overlooked 👀 The biggest challenge for runners is balancing strength work and running commitments. You don’t HAVE to spend hours building strength, they can be done after your easy runs! Aiming for 2 x strength sessions a week will massively help you! Here’s a session I would recommend: 1️⃣ Glute Bridge x 12 reps 2️⃣ Lunge x 12 reps each side 3️⃣ Calf Raise x 15-20 reps 4️⃣ Copenhagen Plank x 30s 5️⃣ RDL x 8-12 reps 6️⃣ Plyo Lunge x 30s 7️⃣ Towel Pull each foot That’s about 20mins work and this will hugely benefit! Save it and tag someone that might benefit! #fitness #running #runningtips #runnersofitiktok #runningcommunity #ukrunchat