If you’re a runner training for a big, or little, race, cross training is important to keep you injury free. If you just started to run and are going from couch to 5k, or a general training plan to run your first half marathon or marathon, you might want to swap out a running day with a cross training day to make sure that you don’t get an overuse injury.
Single Leg Deadlift with a Row
• Feet hip width apart knees should be soft, hold the kettle bell handle in your hand.
• Hinge your hips as you lower the bell
• When you’re as parallel to the floor as you can be, bring your elbow up to your side.
• Lower the bell and use your hips/ gluts to bring your self vertical again. your focus should be on balancing on the foot thats on the ground.
Walking Lunges with Medicine Ball
• Hold the medicine ball close to your torso
• Take a lunge forward with your left leg and rotate the ball over the leg.
• In one movement bring the ball back to center and bring your right knee in the air to get into position to lunge over your right leg.
1.5 Kettle Bell Swings
• Stand with one leg in front of the other with enough space between your legs to swing the Kettlebell.
• Your back heel should be off the floor
• Swing the bell back towards your butt and use your hip to thrust it forward around mid chest level.
• Remember to switch to do the other side.
Try these to weed out those weak links so that you can be a bulletproof runner.