Most runners focus on lower-body strength exercises, but we need upper body strength and mobility too!
Prone Snow Angels are versatile, challenging, and can be done anywhere. No special equipment required. The primary focus is the posterior muscles of the shoulder, specifically the mid/lower trapezius and rhomboids.
Lay prone on a mat and tuck the chin. Squeeze the glutes, hamstrings, and calves and engage the core to stabilize the spine. With arms at your sides and palms facing down, retract the shoulder blades to lift the arms off the ground. Slowly abduct the shoulder, attempting to keep arms as far off the floor as possible. As the arms reach the 90* abduction, rotate the palms to face upward. Do NOT shrug the shoulders in an attempt to keep arms off the floor, especially in the “overhead” position.
Progressions: extension of arms at the elbow (wider reach)higher repetitions
Single work leg is vital for every runner’s strength routine.
Why? Running really is a single -eg sport, as only one foot touches the ground at any given time. Single-leg strength becomes even more important when running trails.
We are good at developing the big running muscles – hamstrings, quadriceps, calves, and glutes – but neglect the smaller stabilization muscles that keep the hips, knees, and ankles healthy. Runner Touch (beginning version) is a great exercise to start single-leg strength work.