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10 Fitness Hacks to Enhance Your Health and Everyday Life

10 Fitness Hacks to Enhance Your Health and Everyday Life

In our busy, stress-filled lives, the most important thing we can do is take care of ourselves. With all of the craziness in our schedules, it can be hard to find time to do what’s necessary to make sure we are staying healthy and happy.

To help you manage your time, and take care of your most important resource, your body, here are ten fitness hacks that will save you time and energy, while improving the quality of your life. These fitness hacks will help you sleep better, get in better shape, and get more done, without adding unnecessary stress to your schedule.

1. Turn off electronics at least an hour before bed

When you look at the television screen, computer screen, or your phone, the artificial light stimulates the area of your brain that regulates relaxation and sleep. If you find you have difficulty falling asleep, or sleeping through the night, try reading before bed rather than watching TV, to avoid stimulating your brain and messing up your body’s internal clock.

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2. Spend five minutes meditating before sleep

Stress can make it very hard to sleep at night. If you spend just five minutes focusing on your breathing, you can help yourself relax and calm down before bed. If you’re new to meditation, an app like Headspace can help you practice and learn. Otherwise, just turn off any electronics, sit still, and try to focus on nothing but your breathing for at least five minutes (or until you fall asleep).

3. Use Tim Ferriss’s index card method

When you face an overwhelming amount of tasks, steal this method from famous life-hacker Tim Ferriss, rather than shutting down. Each morning, take an index card, write down the two things you absolutely must get done that day, and carry it with you. When you feel overwhelmed, just look at your card and focus on those tasks. An index card limits the size your to-do list can be.

4. Each night, make a list of the next day’s tasks

This will aid productivity, and help you clear your mind before bed. Each night, simply write down the tasks you know you have to get done the next day, starting with the most important one. As you go about your day, work your way down the list, crossing them off as you complete them. Crossing things off a physical list can also help you feel more accomplished, and keep you motivated as you go about your day.

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5. Use bodyweight circuits to stay fit at home

The gym is huge time and money commitment. Find challenging bodyweight circuits, and you’ll be able to workout at home, without spending hours and money at the gym. Focus on compound movements and workout routines, like squats, lunges, pushups, planks, and leg lifts, and you’ll train all the major movements.

6. Perform fast exercises or stretches during television commercial breaks (or between Netflix episodes)

The most common excuse to not exercise is lack of time, yet most of us watch TV on a regular basis. During television breaks, get up and do something – 10 burpees, 15 crunches, or some stretching; it all adds up at the end of the day.

7. Start each day with a pinch of Himalayan salt and lime juice in water

According to legendary strength and wellness expert, Charles Poliquin, drinking a glass of water mixed Himalayan pink salt and lime juice each morning helps balance your pH, gives you energy, and keeps your internal processes running smoothly. Plus it tastes good, and after a long night’s rest, you need to rehydrate. Salt will help your body retain more of that water.

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8. Drink a large glass of water every time you eat

Every time you eat, even if it’s a snack, be sure to drink a large glass of water during your meal. Not only will this ensure you stay adequately hydrated, but it may also help you eat less, if you are trying to be mindful of your portions.

9. Drink a glass of low-fat chocolate milk after you exercise

After a physically demanding activity, such as a tough workout, you’ll want to supply your body with carbs and protein to help you refuel and recover. Sure, you can mix a fancy protein shake, or go to the local juice bar, but something like chocolate milk provides a quick and tasty protein and carb-filled treat. Yes, it has sugar, but after a strenuous workout, your body will use most of those carbs and protein to replenish your exhausted muscles.

10. Spend five minutes stretching after each workout

If you skip stretching, you’re putting yourself on the fast track to a tight, stiff, and sore body. Take five minutes after each workout to properly cool down and stretch. Even if you only have 30 minutes in the gym, spend those last 5 stretching – it will do wonders for your recovery.

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Featured photo credit: girl pointing at sky in summer/Ed Gregory via stokpic.com

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Last Updated on October 30, 2020

15 Strength Training Exercises Specifically for Runners

15 Strength Training Exercises Specifically for Runners

When you incorporate strength training for runners into your training regime, it will have a great payoff when it comes to running faster and increasing endurance. Studies have shown incorporating a strength training program to your running routine improves your overall running economy.[1]

Here are 15 strength training exercises specifically for runners.

1. Planks

The plank is a very important core exercise that will help give you more control and balance while running. Having a strong core will also keep you more stable if you have to navigate uneven surfaces.

The plank is a simple exercise and involves balancing on your forearms and the tips of your toes so that your back is “straight as a plank.” You want to focus on keeping your abs tight and imagine sucking your belly button up into your spine to have them properly engaged.

Aim for 30 to 45 seconds for a few rounds. Ultimately, you want to hold them as long as you can with proper form.

2. Side Planks

When it comes to strength training for runners, side planks are amazing. The same concept is applied as the normal plank, but you are now engaging your core differently and adding in your oblique muscles, too. This time, you are going to lie on your side with your legs stacked on top of each other.

You will lean on your right forearm and lift your hips off the ground keeping your head lined up with your torso and ankles. Keep your other hand on your hip to help you balance, and focus on not moving or swaying. Keep your abs tight, and hold for 30 or 45 seconds, or longer if you can.

3. Clamshells

For this exercise, you are going to need a simple resistance band. Start with the band wrapped around both legs just below the knee. Your starting position will be on the ground, lying on your side, with your top hip and shoulder pointing towards the ceiling.

Your hips will be on the ground. Keep your back straight and your feet together, and lift up with your top knee as far as you can with the resistance.

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Pause for a second at the top and lower back down under control. You can do 10 reps on this side before switching over and doing another 10 reps, and aim for 2 to 3 sets.

Clamshells are going to help strengthen your abductor muscles, giving you stronger hips and more stability while running, making it great for strength training for runners specifically.

4. Single-Leg Bridge

You will start lying on your back with your feet on the ground, shoulder-width apart, with knees bent. Straighten out one leg so it’s out in front of you in the air, and lift your body up by pushing with the leg on the ground.

You want to flex your abs and glutes while pushing upward, and try to keep your hips level throughout the motion before returning to the ground. You can also hold your body in the upright position for 5-10 seconds before returning to the ground to get more engagement before switching over to the other leg.

The single-leg bridge will help strengthen your glutes, which are crucial for running power and stride strength.

5. Standing Calf Raises

This is a simple exercise when it comes to strength training for runners, but one that is very important for strengthening the calves. The stronger they are, the less fatigue you will experience during running. You will need to find an elevated step or platform for this exercise.

Stand on the platform with your heels hanging off the edge. Find something stable to hold on to for balance, and start by lowering your heels down until you feel a stretch in the back of your calves. Then, push your heels up, like you are trying to see over a fence. Perform 3 sets of 10 repetitions.

6. Arch Lifting

You will start standing with your feet directly under your hips, and this is best done without shoes. You will rotate the arch of your foot upward while keeping your toes and heels in contact with the ground.

Don’t let your toes tighten, and try to hold for a few seconds at the top before returning to the ground. You can do 3 sets of 10 repetitions, and this is going to help strengthen the arches of your feet.

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It’s easy to neglect the feet in any strength training regime, but the stronger your arches are, the better it is to keep your running stride strong and prevent less fatigue in the feet.

7. Half-Kneel Hip Flexor Stretch

Strong hips are paramount for running, and the hip flexors can easily become strained and overused. This exercise will help to strengthen them and provide more power and stability while running.

You will start kneeling with one foot forward and the other knee bent underneath the hip. Keep your abs tight, your back straight, and shift your body weight forward until you feel a stretch in the front of your hips. Hold this for 20 to 30 seconds before switching over to the other leg.

8. Alternating Lunges

These are going to develop power and strength in your quads and glutes to help give you a more powerful stride. You will start standing with your hands on your hips, looking straight out in front of you.

Step forward with your right leg and lower down just before your opposite knee touches the ground. Then, push through your heel to return to the standing position before performing the lunge with your left leg. Alternate between the right and left leg so that each one has done 10 reps. Shoot for 3 sets.

9. Jump Squats

These can be done just with your bodyweight and help to develop explosive power in the lower body. The jump squat is handy for when you have to run hills and need more power for harder stretches of your run.

The best way is to start in a squat position with your feet shoulder-width apart. You will drive through the heels of your feet and explode upwards. As your bodyweight brings you back to the ground, control your weight as you go back into the squat position to fully engage the muscles.

This is a great exercise for strength training for runners, but make sure not to let your knees move inwards and keep your abs tight, your head up, and your chest out. Aim for 3 sets of 10 reps.

10. Skater Hops

This will help to build leg and core strength, along with improving balance. You will start standing upright but then bending the knees slightly like you’re about to sit down. You will then drive off your right foot, jumping a few feet out to the left.

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Land on your left foot while your right foot swings behind your left leg. Then, drive off the left foot using the momentum of your right foot swinging back. You will keep doing these side hops ten times on each leg and the motion should look like a speed skater shifting side to side.

11. Bulgarian Split Squat

This will be similar to the lunges but will really ramp up the resistance for the quads and is a great strength training exercise for runners. You are going to need an elevated surface or bench to stand in front of. The starting position will be standing upright with your head up and hands on your hips.

Start with your right foot behind you, supported by the bench. You will start by lowering your hips to drop your left leg down to around a 90-degree angle, stopping just before your right knee hits the ground.

Next, push up through the heel until you are back at the starting position and perform ten reps, under control, before you switch over to the right leg. Perform 3 sets of this.

To make this even tougher, you can hold dumbbells in your hands hanging at your sides.

12. Arabesque

These will help in activating and controlling your hips. You will start off by standing on one leg, hands on your hips, and making sure your hips are level and balanced. You can then put your arms out to the side to give you more balance.

Start by tipping your torso forward as your non-weight-bearing leg extends out behind you. You can slightly bend your knee to help with control, and you want to have your back and extended leg as level as possible. You should end up basically parallel to the floor with your shoulder, hip, and ankle in a straight line.

When you’ve gone as far forward as you can, return to the starting position and perform 8 repetitions before switching to the other leg.

Perform 2 to 3 sets. These are all about quality over quantity, so if you can only do 4 or 5, that’s fine.

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13. Hip Bridge

This is another great exercise to target the glutes, which are the source of your running power. Start by lying on the ground with your feet flat on the ground and your knees bent. Squeeze your glutes, and then lift your hips up towards the ceiling.

Your hips, knees, and shoulders should be in a straight line. Hold at the top for a second and then lower back down under control. Perform this 12 times and do 3 sets. If these get easier, you can hold a weight or medicine ball across your stomach for more resistance.

14. Push-Ups

This is a classic exercise in strength training for runners, and for good reason. As much as you want to focus your strength training on the lower body, you can’t neglect your upper body. Your arms are helping drive and propel you while running, and a strong upper body helps with your overall balance and stability.

You can start lying facedown on the ground with your palms facing downwards and elbows tucked into your sides. Focus on pushing through the heel of your palms upward, stopping just before your elbows lock out. Lower back down under control and stop just before your chest touches the ground.

Focus on keeping the elbows tucked into your side, and avoid having them flail outwards. You can perform 10 reps for 3 sets.

15. Squat to Overhead Press

This is a full-body exercise that works a majority of your muscles and builds power, explosiveness, and coordination. You will need two dumbbells, and you will start standing, feet shoulder-width apart, with the dumbbells held up by your shoulders.

Send your hips back, and lower down into a squat until your thighs are parallel to the floor. As you stand up, press the dumbbells overhead and return them to the starting position. Go for 10 reps and three sets.

The Bottom Line

As much as you’d like to, you can’t be running all the time. It can lead to overuse, injuries, and burnout. The perfect way to offset this is with strength training, making sure you perform your cross training with proper form and technique and avoiding mistakes to prevent injury.

These exercises will make you a more efficient and resilient runner allowing you to improve your distances and times.

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Featured photo credit: Chander R via unsplash.com

Reference

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