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10 Resources for Runners to Train Smarter and Reduce Injury

10 Resources for Runners to Train Smarter and Reduce Injury

Running can be an exciting sport, and it is an awesome way to stay in shape. Unfortunately, it is also a sport that can result in a lot of injuries if you aren’t careful. If you are a runner, or you are interested in taking up running, and you are worried about some of the injuries that can occur, there are things you can do that will encourage you to train smarter and reduce your chances of being injured. Here are some resources you can use to ensure that you get a great workout without hurting yourself.

1. RunnersConnect

Here is a resource that offers podcasts and in-depth interviews with others who are involved in the sport. Hearing these people speak is going to change the way you think about running, and it will change the way you train so you don’t have to worry about injuries.

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2. Running in the USA

If you want to know where the races are happening in the US at any given time, all you need to do is visit this site. Find marathon dates, register for marathons online, search the map by state, county, city, or race/event for statistics, and find loads of other resources that will keep you in the running (pun intended).

3. RunEatRepeat

This is a running blog that is as entertaining as it is informative. It runs monthly, and you will learn about Monica and her love of running. She shows photos of various points of interest along her runs, and shares her thoughts along the way. Monica is just like you: she wants to run more, stay in shape, and get faster.

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4. The Active Times

Everything you need to know about running, injuries, etc. can be found here. Not only are there loads of great articles about the sport of running, you will also find articles about many other physical activities you may enjoy, including hiking, climbing, and biking.

5. Garmin Connect

Take advantage of Garmin products for creating training plans, diet plans, tracking running goals, and more. Be among the millions of runners who are already using and enjoying this technology. Join the community at Garmin online, and connect with other users.

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6. Plantar Fasciitis

No matter what sport you are into, an injury is pretty much inevitable. When the time comes that you have an injury from running, be sure to get the proper treatment, including physical therapy so you can lace up those running shoes and get back out there as soon as you can.

7. Cool Running

How much sleep do runners need? How do you prevent and treat common running injuries? What are the best training secrets for running your best race? Get the answers to these questions, and a lot more at Cool Running.

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8. Meetup

Want people to run with you, no matter where you are? This site lets you hook up with other runners from all over the world. When you use Meetup, you should never have any trouble finding a running partner again.

9. Competitor

This site offers all of the latest information about training and nutrition, plus all the news you need about running. You will find information about the latest gear, preventing injuries, nutrition for good health, and a lot more.

10. Jeff Galloway Training

Are you training for a half-marathon and need that extra push to help you reach your running goals? Let Jeff Galloway help. This program was created to help those who do some running, but aren’t fully into it yet. It will help runners really get prepared for any half-marathon event, with daily goals that are easy to reach but will get you to peak performance.

Featured photo credit: Wokandapix via pixabay.com

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Jane Hurst

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Published on June 7, 2019

10 Lower Body Workouts Anyone Can Try at Home

10 Lower Body Workouts Anyone Can Try at Home

Having a hard time going to the gym? Fear no more!

In this article, we’ll be breaking down 10 in home lower body workouts anyone can try at home and their exercises. No gear needed for these workouts, just some space and a cup water waiting for your disposal.

There’re 3 main parts in this article:

If you’re familiar with the basic lower body exercises, just get into the first section 10 Lower Body Workouts That Can Be Done Anywhere right away.

If you want more guidance on the basics, check out the second section Lower Body Exercises Breakdown.

And the last section is about what you should do before and after working out.

10 Lower Body Workouts That Can Be Done Anywhere

If you’re familiar with the basic lower body exercises, just read on this section.

If you’d like to have more guidance on each exercise listed in these 10 workouts, take a look at the following part Lower Body Exercises Breakdown.

1. The Starter Workout

3 sets of 8-12 reps of:

  • Squat
  • Single Leg Deadlift
  • Glute Bridge

(30 sec to 2 min rest in between each set)

2. The 7 Minute Workout

3 rounds of 30 seconds of each exercise:

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  • Walking Lunges
  • Quarter Squat
  • Step Up
  • Single Leg Deadlift

(1 min rest in between each round)

3. The Unilateral Workout

4 sets of 16 reps of:

  • Reverse Lunges
  • Single Leg Deadlift
  • Skater Squat
  • Single Leg Glute Bridge

(30 sec to 1 min rest in between each set)

4. The Endurance Workout

2 sets of 20-50 reps of:

  • Squat
  • Walking Lunge
  • Single Leg Deadlift
  • Glute Bridge

(1-2 min rest in between each set)

5. The Back To Back Lower Body Workout

5 rounds of 10 to 20 seconds of each exercise:

  • Skater Squat
  • Step Up
  • Single Leg Deadlift
  • Single Leg Glute Bridge
  • Quarter Squat

(30 min rest in between each round)

6. Strength Lower Body Workout

5 to 10 sets of 4 reps of:

  • Walking Lunge
  • Single Leg Deadlift
  • Squat

(30 sec to 2 mins of rest time in between set)

7. Glute Burner Workout

4 sets of 10-30 reps of:

  • Walking Lunge
  • Single Leg Deadlift
  • Single Leg Glute Bridge
  • Quarter Squat

(1 min of rest time in between set)

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8. The Advance Lower Body Workout

3 rounds of 20 seconds of:

  • Squat
  • Walking Lunge
  • Skater Squat
  • Reverse Lunge
  • Glute Bridge
  • Single Leg Deadlift

(2 mins of rest time in between set)

9. The Quick Lower Body Workout

2 sets of 10 reps of:

  • Reverse Lunge
  • Step Up
  • Single Leg Deadlift

10. The 100 Repetition Challenge

2 sets of 50 reps on each leg of:

  • Walking Lunge
  • Single Leg Deadlift

(4 mins of rest time in between set)

Lower Body Exercises Breakdown

Here’s the breakdown of the lower body exercises[1] that you found in the workouts listed in the first section of this article.

1. Squat

    A squat is a compound movement which entails the recruitment of a majority of your lower body (quadriceps, hamstrings, gluteal muscles, spinal erectors).

    How to squat:

    Feet shoulder width apart or a little wider. Toes pointed slightly out, arms out in front of you. Sit into your heels till you hit parallel with your butt and knee, drive through the heels, return to starting position and repeat.

    2. Walking Lunges

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      A lunge is a complex movement which recruits mainly the lower body.

      The walking lunges are a harder version of a split squat which is stationary and then adds the component of stepping and keeping balance which engages the gluteus medius as well as allowing a larger range of motion.

      3. Reverse Lunge

        A reverse lunge is very similar to the split squat but instead, after every rep, you are returning to the starting position and stepping back.

        By reverse stepping, you are allowing for a better emphasis on the hamstrings and gluteal muscles as opposed to the quadriceps muscles in a forward stepping lunge.

        4. Quarter Squat

          A quarter squat is the top ¼ movement of a squat. This will work mainly the gluteal muscles as it emphasizes the hip extension and not a lot of range of motion on the quadriceps muscles.

          5. Skater Squat

            A skater squat is a unilateral variation of the squat, this squat really engages the gluteus medius and hamstrings as it works unilateral stability and hip flexion which fires both the hamstrings and glutes.

            6. Step Up

              The Step Up is the greatest balance of getting the glutes and quadriceps muscles firing. Doing Step Ups will not only get the glutes going, but the quadriceps as well.

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              7. Glute Bridge

                Glute Bridges are a great way to nearly isolate the glutes and build a great butt. This entire movement works through hip extension which the main movement of the gluteal muscles.

                8. Single Leg Glute Bridge

                  Single leg glute bridge ensures that we are evenly building the glutes and not relying too heavily on our dominant leg and symmetrical butt. The step up can be done in a chair or a step in the stairs

                  9. Single Leg Deadlift

                    Single Leg RDL’s engage that entire booty and hamstrings, especially the gluteus medius due to its unilateral stability property. This is a great way to spice up some routine deadlifts.

                    Before & After Working Out

                    Before engaging in any physical activity, consult a doctor if you have not worked out in years. However, if you want to go at it without consulting a doctor, start slow and build your way up. Even though it’s home workout, use dynamic stretching or some light jogging[2] as a warm up before starting the lower body workouts.

                    Finally, at the end of the lower body workout, use static stretching to reduce injuries and to calm down your heart rate gradually.

                    Featured photo credit: Gesina Kunkel via unsplash.com

                    Reference

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