Base Building. Staying in the Game.

Ever wonder what you're supposed to do before your half marathon or marathon race training plans actually start? The average runner is not constantly in race training (if you feel like you are, stop and talk to us about recovery!). This period in between recovery and race training is hard for a lot us who thrive off of structure and goals.  For others coming back from an injury or time off from running, you might have the same question: How do you stay fresh and ready to dive into more technical demands of race training like intense hill and speed workouts and long runs? The answer? Do three simple things:

1. ADD VARIETY TO 1 RUN PER WEEK
2. BUILD UP TO 1, 90-MINUTE LONG RUN PER WEEK
3. STRENGTH EXERCISES AT LEAST 2X PER WEEK

ADDING VARIETY:
What I mean here is vary your pace and vary your terrain at least once a week. You can be very structured about this or spontaneous depending on what works best for you and your lifestyle. Either way, start to incorporate faster intervals and hill work once a week. This can include progression runs where you get faster and faster each mile, short and long speed intervals (1 to 5 minutes), tempo runs, hill repeats or hill surges on a hilly run.  For specific workout ideas, download our Base Training Plan.

THE LONG RUN:
In order to be race training ready, it's good to have the body accustomed to some longer distances so the long run isn't so taxing on the body. Accordingly, building up and maintaining the ability to run for 90 minutes is a good base line to settle in at during "spring training." Remember, as with any running routine, you want recovery weeks. So, every couple of weeks, drop your long run down to 60 or 70 minutes to give your body a break. Once you can do 90 minutes comfortably, start to challenge yourself on these runs either by harder terrain, faster paces in the middle or the end of the run.

TARGETED STRENGTH WORK
The majority of runners make just enough time in their day to get their run in. Maybe a few extra minutes for stretching . . . maybe.  But, building a strong foundation during this phase is just as important as maintaining the frequency of your running. While training plans aren't taking over your life, this is a good time to really commit to strength work at least two times a week. Focus on a couple core exercises and a couple lower body exercises. Honestly, 30-minutes a week is a good start (2, 15-minute strength sessions). Do it. Check out our video library for exercise suggestions.

Would you like extra guidance on how these three principles play out in a base training training plan? Download our free Base Training Plan. Once you have a chance to review it, feel free to reach out to us with questions about how to make it your own. Base building is casual and carefree - this is not a time to stress about missed runs, but it is a time to start mixing things up!

Melting away our running aches and pains

by Meghan Reynolds

No matter how strong I am, how in shape I am or how much yoga I'm doing, I'm sore - A LOT! I sometimes feel like my hamstrings are made of lead. This feeling has been increasing over the past few weeks as my miles have ramped up and I'm doing track workouts. The soreness and pain diminish pretty quickly after running, it rears its ugly head during my runs. This has happened before and through trial and error, I discovered what relieves this soreness and pain (besides total rest): strength exercises and the MELT METHOD.

I still do yoga, foam roll and stretch but the combination of strength and MELT have relieved my body of so much soreness and pain, it's like a miracle. Seriously. Below details what I've been doing and why it helps.

Strength exercises - these exercises specifically target my hamstrings and glutes. I need to build up strength so they don't fatigue as quickly and are less prone to injury.

Bridge Lift and Walk

Single Leg Bridge Lift

Clock Lunges

Glute Press Up

Single Leg Deadlift

MELT Method: I use the actual MELT balls but you can use a tennis ball and golf ball. I do this after every run and in the mornings if my feet feel cranky. The reason MELT is effective for hamstring and glute issues is because the technique addresses dehydration. We have connective tissue all over our body, and in its simplest form, is what holds our muscles and organs in place. When this tissue is dehydrated, it doesn't move as well. When you bring back fluids to the tissues, you feel better and your body moves more easily. Check out this example of a 3 minute foot release from the MELT Method founder. Sometimes I just roll my feet on the large green roller (you can use a frozen water bottle). Do this for a week and I promise, you'll feel the difference.

Are You Strong Enough for the Track?

By Jessica Green

When long distance runners think about track workouts some of the first things that probably come to mind include tired legs, overall fatigue, strong core, mental games and speed. Funny enough, while completing our first track workout of the season, my upper body was the first to go. Halfway through the workout, my upper back and arms were TIRED. This was a reminder of how important upper body (not just core) strength is for long distance runners.

As you run, "the arms counterbalance the motion of the legs" (opposite arm and foot move together). The swing of the arms also helps the upper body move forward so your legs aren't doing all the work. As your pace increases, your upper body work increases to keep up with your legs and your speed. As a result, you recruit more strength out of your upper body at faster speeds (this is why I felt my weakness my first track workout). Similarly, over longer distances, a strong upper body is essential as it helps maintain good running form when fatigue sets in. 

To help your arms be able to keep up with your legs on the track and improve your core stability on your longer runs, add the following upper body exercises to your routine a couple times a week:

(1) Renegade Row

(2) Tricep Dips

(3) Pushups

An Apple a Day . . .

By Jessica Green

"An apple a day keeps the doctor away." The same can be said for a strength move a day for runners. Each week I preach about getting out there and doing your strength work and for the last two months I've been listening. It's made a difference. My lower back no longer aches from time to time and my hamstring doesn't feel as tight. I attribute a large part of this to my commitment to some type of strength work almost every day of the week. 

What does this look like? In our training plans we often provide suggested strength routines for both core and lower body. These routines typically take 10-15 minutes to complete. That kind of time can be difficult to carve out of our busy lives day in and day out. What's important though is trying to - or at least remembering to think about strength training on a regular basis.  For myself, this means getting down on the ground and actually doing something on a daily basis. On some days, it's only one series of planks/side planks/planks, but on other days it turns into a full blown 20-minute routine. Sometimes I'm in my pj's and other times a sports bra. No matter what it feels great to know that I've done something. The biggest benefit - I stuck to my routine and didn't let another day pass without some sort of strength.

Imagine going a week or even two without running . . . not good, right? Well, the same should be felt for two weeks of no strength.  If you're looking for one move to get you through tonight, start with bridges with knee folds.  They are great for pelvis stability, glute and hamstring strength and help prevent IT band issues. 

Lie on your back with your hands at your sides and bend your legs to bring your feet flat on the ground and about a hands length away from your buttocks. Raise your hips by firing your glutes and driving your heels into the ground. Lift up until you create a straight line from your hips to the knees. Maintain this position by firing the glutes and not flexing the lumbar spine.

Once in bridge position, alternate bringing each knee up towards your chest keeping the leg bent at a 90 degree angle. As you raise and lower each leg, keep the pelvis steady and avoid rocking back and forth. Press your arms down into the ground with your palms facing down to help keep you stable. Continue alternating knee folds for 30-60 seconds. Repeat 2x.

How to Train for a 10k

If you want to crush your next 10k race, there are a few key things to remember. 

1) Give yourself ample amount of time to train. I recommend about 12 weeks if you are a beginner or new to running.

2) Set up a log book to record your runs and your workouts. Aim to run three times a week and then have one of your runs be a longer run so that you gradually work up to the 10k mark which is 6.2 miles.

3) Strength train. Two key exercises that you want to implement during your training are squats and opposite arm/leg extension. So when you are doing a squat, you want to have your feet about hips width apart and you want to sit back as if you were sitting back onto a stool. Come down all the way or just do a modified one if that hurts your knees. Gradually work up to two sets of 25 squats, two or three times a week. The opposite arm/leg extension is great because it builds up your core muscles and gives you balance. To do the opposite arm/leg extension, come down into a tabletop position and extend your left arm out and your right foot back. Inhale and then as you exhale, bring your elbow and your knee together, hold for a two second count and then inhale and extend all the way back out. Do that ten times on each side. That exercise is safe and effective to do every day.

Watch now: http://www.livestrong.com/video/1009744-prepare-yourself-run-10k/#ixzz2zSnfJhL6

Follow those 3 steps and you'll be on your way to crushing your next 10k race!

Strength Workout of the Week: STAIRS!

Improve your leg power and your running form with stair workouts. The best part is that a stair workout can be combined with a run for a cardio and strength combo workout by hitting up a series of stair climbs midway through your run this week. Portland, Oregon has sets of stairs hidden throughout the city (see above), but other places to look for a good set of stairs include your local high school or hilly parks.  

THE WORKOUT: Find a series of stairs that are regular height. After at least a 10-minute warm up, run hard up the stairs and jog slowly back down. You should be breathing hard at the top, but not keeling over. Next time up, skip a stair each stride. Alternate running up single steps and skipping a step for 10-20 minutes. If you want to get fancy, add in hopping up on one foot and then the other to your series.  

*Concentrate on pumping your arms, keeping your head up, picking up your knees, landing lightly and pushing off with your calves as you run up the stairs.  Use your core to stabliize your upper body as you bound upwards.

And remember . . . you OWN those stairs! 

Strength Move of the Week: Superman

As running coaches who promote long term, injury-free running, strength work is always a part of our recommended weekly routine for every runner out there. Incorporating strength doesn't come naturally to a lot of runners and often feels overwhelming. So, where to start? Start with just one move a week and build from there. Hot Bird Running has you covered with our Strength Move of the Week!

Move of the Week: Superman
Why we love these? This move strengthens the lower back muscles needed to keep the pelvis stable while running which promotes better running posture and a stronger core. Not to mention a weak lower back can put strain on your hamstrings and alter your stride which increases your risk of injury.

To do a proper Superman, lie on your stomach with your legs straight, feet together and arms straight out in front of you by your ears. Squeeze your legs together and engage your abdominals to lift both arms and legs a few inches off the floor until you feel the lower back flex. Look straight ahead at your fingers. Hold for 3 seconds. Lower and repeat 20 times or for 60 seconds. If you are new to this exercise, begin with the modified version - alternatel lifting one arm and the opposite leg at the same time. After a couple of weeks switch to both arms and legs at the same time. 

Strength Move of the Week: Bridges

As running coaches who promote long term, injury-free running, strength work is always a part of our recommended weekly routine for every runner out there. Incorporating strength doesn't come naturally to a lot of runners and often feels overwhelming. So, where to start? Start with just one move a week and build from there. Hot Bird Running has you covered with our Strength Move of the Week!

Move of the Week: Bridge Lifts and Bridge Walk
Why we love these? Bridges strengthen the glutes and stabilize the core which reduces the risk of injury to the hips and knees. Feel this exercise primarily in the glutes and abdominals, not the lower back. If you are new to bridges, start with bridge lifts for the first week and then add in bridge walks. Otherwise, do both of these - one after the other. No matter what, make these are part of regular weekly routine! 

To get into proper bridge position lie on your back with your hands at your sides and bend your knees to bring your feet flat on the ground about hands length away from your butt. Raise your hips by firing your glutes (squeezing your butt cheeks) and using your hamstrings and glutes to drive your heels into the ground. Lift up until you create a straight line from your hips to the knees without arching your lower back. Keep your abdominals contracted the entire time and avoid rocking your hips from side to side during the lifts or walks. 

Move of the Week - Bicycle Crunches

As running coaches who promote long term, injury-free running, strength work is always a part of our recommended weekly routine for every runner out there. Incorporating strength doesn't come naturally to a lot of runners and often feels overwhelming. So, where to start? Start with just one move a week and build from there. Hot Bird Running has you covered with our Strength Move of the Week!

Move of the Week: Bicycle Crunches
Why we love these? Get back to the basics - nothing fancy - with bicycle crunches. This simple move stengthens the oblique muscles necessary in maintaining a stable upright position during your runs. As you do these make sure your lower back stays pressed to the ground.  Start out slowly going through a bicycle pedal motion altnerately touching your elbows to the opposite knee as you twist back and forth.  Concentrate on control, not speed.  Perform for 30-60 seconds. Repeat 2-3 times.  

Strength Move of the Week - Walkouts

As running coaches who promote long term, injury-free running, strength work is always a part of our recommended weekly routine for every runner out there. Incorporating strength doesn't come naturally to a lot of runners and often feels overwhelming. So, where to start? Start with just one move a week and build from there. Hot Bird Running has you covered with our Strength Move of the Week!

Move of the Week: Walkouts
Why we love these? Walkouts stengthen hamstrings, shoulders, abdominals, lower back and promote hip stablity in runners. Strong shoulders, core and stable hips are all things every runner needs to ward off injury and improve speed! As you do these focus on keeping your hips stable and using your core to push yourself back to the start position - NO rocking back and forth! If you have trouble get back to standing without rocking, don't go down and far. Also, if you can't touch the ground without bending your knees, then bend your knees at the beginning to get your hands to the ground and then straighten them as you walk your hands out.

Tip of the Week - 3 Do Anywhere Exercises

by Meghan Reynolds

The following 3 exercises are our favorites because you can do them anywhere - house, hotel room, park, rest stop, gas station and airport - if you don't mind some funny looks! They hit the major muscles groups for an easy total body workout and will get your heart rate up. Do 3-5 rounds at the same time or split it up over the day. We like to do a set or 2 at each rest stop while road tripping. Try variations as well - we've listed a few for you. Happy exercising!

Squats: Strengthens the hamstrings, quadriceps, glutes and improves overall muscle balance and mobility. Focus on keeping the knees over the ankles and sitting as far back as you can while keeping your chest up. Add some variety: slow down the up and down movements; lower down to where it burns a bit and pulse; widen your stance into a ballet second position or sumo squat; or try the variation (video on the right) that adds more leg movement: Squat to Leg Extention

Pushups: Strengthen shoulders, arms and core. This is a great exercise for runners because it improves the upper body strength you need to maintain proper form as your lower body begin to fatigue & essential in hilly terrain to help drive your body uphill. Keep your core nice and tight throughout for a true full-body workout. There are a ton of variations as well: keep your arms close to your body for a yoga/tricep pushup, move your arms far away from your body and move one arm forward and keep the other by your shoulder. The modified version (on the right) is great and you can do those variations on your knees too. Aim for 10-15 for 1 set.

Planks:Targets your entire core. Our favorite way to do planks is in a 2 minute series: 30 sec forearm plank, 30 sec side plank, 30 sec other side and end with 30 sec forearm plank. Try the variation (video on the right) for added oblique work - Plank Knee Tucks

Base Training - Muscle Stability

A major part of staying injury free and hitting your target or goal race times is muscle stability. Your muscles need to work together, harmoniously, to properly turn over and keep you going for 20+ miles. Thus, you need strong, stable muscles and not just in your legs. We are talking core and upper body as well. A strong core will help you pick up your knees, which translates into faster times (think turnover, how many times your feet hit the ground) and a strong upper body will help keep you upright and keep those arms pumping.

Below we highlight a few exercises that we recommend to stabilize your muscles and prepare for more strength work and longer miles.  Do 30-60 seconds of each exercise, 2x. Click on each exercise to see a brief video and explanation.

1. Bridge with Single Leg Raise
2. Plank - Side Plank Series
3. Opposite Arm/Leg Extension
4. Single Leg Deadlift
5. Single Leg Calf Raise
6. Squat to Leg Extension
7. Donkey Kicks
8. Glute Press Up

The Best Strength Moves for Runners

Let’s face it, most runners, us included (!) think we are in great shape and fit because we run long distances or many hours a week. While that’s true, running is the same motion over and over and over again. Thus, your muscles and joints learn to behave in a very specific way. In order to become a faster and stronger runner, incorporate cross training and strength exercises into your weekly running plans.

One of our favorite ways to incorporate strength into our weekly workouts is to do the exercises during a run. We do this on an easy run day and not before or after the following workouts: speed, tempo, hill or long run.

Here’s our workout: Run 1 mile, dynamic warmup series, run ½ mile, leg exercises, run ½ mile, core exercises, run ½ mile, upper body exercises, finish up with 1 mile cool down.

Have time to hit the gym or do the workout at home? Here are the top exercises we recommend for every runner (with links to our YouTube videos):

1. Plank and side plank (30 t0 60 seconds)
2. Pushups (25-50, modified or full)
3. Squats (regular and/or with high knees)
4. Bridge lift
5. Single leg deadlift

Our Top 5 Strength Moves for Runners

Let’s face it, most of us runners think we are in great shape and fit because we run long distances or so many hours a week. While that’s true, running is the same motion over and over and over again. Thus, your muscles and joints learn to behave in a very specific way. In order to become a faster and stronger runner, incorporate cross training and strength exercises into your weekly running plans.

One of our favorite ways to incorporate strength into our weekly workouts is to do the exercises during a run. We do this on an easy run day and not on a day before or after our speed/tempo/hill or long run.

Here’s our workout: Run 1 mile, dynamic warmup series, run ½ mile, legs, run ½ mile, abs, run ½ mile, upper body, finish up with 1 mile cool down.

Here are the top 5 exercises we recommend for every runner. Do 2-3 sets of each exercise at least 2x a week. You will become stronger and you will feel faster. We've included a link to our video. The description is within our YouTube video.

1. Plank - Builds abdominal and lower back strength to support and stabilize your upper body while running improving form, performance and reducing risk of injury. 

• Begin lying face down, resting on your forearms. 
• Push off the floor, raising up on to toes and forearms so your body is parallel to the floor, making a straight line from your head to your heels
• Focus on pulling your abdominal in and keeping your shoulders over your elbows. 
• Look slightly forward to avoid straining the neck.
• Hold for 30-60 seconds.

2. Side Plank - Strengthes the oblique muscles and increase hip strength and stability which are important in preventing injury. 

• Begin by lying on your right side with your right forearm on the ground, shoulder over your elbow and left leg stacked on top of right.
• Exhale and push your hips off the floor. Keep pushing left hip up towards the sky. 
• Hold for 30 seconds and repeat on the other side

3. Pushups - Strengthens the shoulders, arms and core improving your upper body strength which will improve your running economy, help maintain proper form as your lower body begins to fatigue, and are essential for hilly terrain in order to drive your legs uphill.  

• Get into a plank position and place your hands slightly wider than shoulder width. Feet can be together or wider apart (easier).
• Contract your abs by pulling your belly button toward your spine. Keep your core tight throughout the movement.
• Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle. Exhale as you push back up to the start position. Don't lock the elbows; keep them slightly bent.
• Repeat 25 times (full or modified or a combination).

3. Squats - Strengthen your hamstrings, quadriceps, gluteals, calves and hip flexors. These are great for runners because they work the entire lower body and improve muscle balance.  

• Stand with your knees shoulder width apart and toes angled out, arms by your sides. 
• Squat down bringing thighs parallel to the floor. Keep your weight in your heels, chest up, back flat and knees behind your toes. Squeeze your butt as you come back up. 
• For weak knees, only perform a partial squat. 
• Repeat 25 times.

4. Bridge Lift - Works your glutes, which is necessary for efficient leg turnover. 

• Lie flat on your back with your hands by your side, knees bent and feet hips width apart. 
• Fire your glutes by driving your heels into the ground to raise your hips. Your hips should create a straight line from the knee through the hip and shoulder. 
• At the top point, draw in the abdominals and hold for 2 seconds. 
• Lower back down and repeat.
• You should feel this in your glutes and hamstrings, not your back.
• Repeat 25 times.

5. Single Leg Deadlift - Strengthens the hips, engages the hamstrings and gets the glutes firing. These are all needed for stabilizing the body while running. Balancing on one leg simulates the one legged activity of running, works your balance and core muscles. 

• Standing up with a slight bend in the right knee, raise the left leg slightly off the ground.
• Hinge forward at the waist and lift the left leg straight behind you until your chest is parallel to the floor. Engage your hamstring and glute of the right leg planted on the ground and come back to standing. Repeat for 10-15 times and switch legs.
• Advanced Option: As you hinge back to standing draw the right knee up until your knee is parallel with your hips. Hold for 3 seconds and return to hinged forward position with your leg behind you. Repeat for 10-15 times.

Hot Bird Running Class on Saturday

Our outdoor classes are back! We are kicking off a season of Hot Bird Running classes this Saturday at 9am. Meet us at Mala Yoga, 162 Court St at Amity St, for an hour long, fun running and strength class. 

During the class, we'll run 2 to 2.5 miles with stops in between to perform strength exercises targeted to runners. Must be able to run 2 miles continuously. Email us if you have questions!

Class is $15, cash or check. Bring water and a friend! See you at 9am outside of Mala.

Injury Prevention: Dynamic Warm Up Video

Risk of injury increases anytime you try new training techniques, ramp up the intensity of your training, or take on familiar, yet hard workouts on a weekly basis.  To reduce the risk of injury and give your body a chance to perform its best, make sure to include more than just a slow warm up jog before you pick up the pace.   By more, we mean include some dynamic warm up exercises to get the glutes, abdominals quads, hips flexors and hamstrings warmed up and ready for action in workouts such as hill training, track workout, strength exercises or even tempo runs.

A few of our favorite dynamic warmup exercises include high knees, butt kicks, side to side, karaoke and single leg swings.  Watch our video for demonstrations of each or read our descriptions below.  Either way, make sure to incorporate some sort of dynamic warm up before your high intensity workouts!

High Knees: Stand with your arms by your sides. Raise one knee up and forward, swing opposite arm.  Bring this foot down and raise the other.  Repeat movement coming forward. Continue for 30 seconds.

Butt Kicks: As you run, kick your heels to your butt. Goal is to kick your butt as many times as possible in 30 seconds. Keep back straight.

Side to Side:  Stand with feet shoulder-width apart and up on your toes.  Swing your arms up over your head opening up your abdominals and spine as you hop off one foot taking a wide step.   Let your arms swing down and back up again as you continue to slide side to side for 30 seconds up to one minute.  Repeat facing the opposite direction.

Karaoke:  Stand with feet shoulder-width apart, and cross your right foot in front of your left foot keeping your hips and upper body straight and facing out. Continue to cross the opposite foot in front of the other.  Continue for 30 seconds and then repeat facing the opposite direction for 30 seconds.

Straight Leg Swing:  Stand with feet hip-width apart.  Swing one leg straight in front of you and then swing back behind you keeping back straight and pelvic square.   Repeat for 30 seconds to one minute on each side.  Modified:  Find something on the same side as the leg you are swing to hold on to for balance.

Our Favorite Core Strength Exercises

We love our core strength workouts. We recommend working your core at least 5x a week - yup, 5x a week. That doesn't mean busting out 100 crunches and calling it a day.  Instead, we want our clients (and everyone) to do concentrated, effective core exercises.  A strong core helps increase your running efficiency, lowers the risk of back and pelvis injuries and increases your stability.

Here are our other favorites:

• Plank: Begin on elbows and toes (make sure elbows are directly underneath your shoulders). Hold for 15-20 seconds and work up to 45 seconds.


• Side Plank: Begin by laying on your side. Push your hips up so you are on the outside of your right foot and right elbow is underneath your right shoulder. Hold for 15-20 seconds, switch sides; work up to 30 seconds. Repeat 2x.


• Knee to Elbows Reverse Crunch: Begin on hands and knees. Bring opposite knee and elbow in towards your center, crunching in your abs and hold for 3 seconds, straighten leg and elbow out away from center and then bring back in again and hold for 3 seconds. Do 10 reps on each side, 2x.


• Superman: Raise arms and legs off the ground (keeping neck in line with your spine and relaxed) and hold for 3-5 seconds. Repeat 10 times.

Women's Health has some great exercises that you can do standing up. Check em out and remember, perform core exercises 5 times a week!

Strength Exercises for Runners

Runners are lean and strong, right? Wrong. Most of us don't have the core strength or gluteal (buttocks) strength to run faster, stronger and efficiently. The gluteal muscles are commonly left out of runners' strength programs. The glutes are a key muscle in our running movement because they keep our pelvis level and steady, extend our hip, propel us forward, and keep our legs, pelvis, and torso in alignment. So when our glutes are weak, our entire movement chain is disrupted and at risk of injury (IT syndrome, runner's knee and Achilles tendinitis). Have no fear, you can develop that strength within a few weeks.

Key exercises for runners: squats, lunges, planks, side planks and pushups.

Squat:
Body part:Buttocks/Hamstrings/Quads
Stand with your feet slightly wider than hip-width apart, and point your toes slightly outward. Sit back as if you were sitting in a chair that is slightly too far behind you. Keep your knees over your ankles. Keep your back straight and as upright as possible.

Lunges:
Body part: Buttocks/Hamstrings
Take a good size step forward with one leg. The front leg is bent so that your knee is directly over your ankle (forming a 90-degree angle). The rear leg is straight. Return to a standing position by pushing backward with the heel of your forward leg. You should feel the exercise in the buttocks and backs of legs. Repeat with the other leg (15 reps each leg).

Forearm Plank:
Body part:Abdominals
Begin with your forearms and toes on the ground. Make sure your elbows are under your shoulders. Keep your body in a straight line from torso to toes with no sagging or bending. Hold for 30 seconds. Optional: Raise one leg off the ground for 10-15 seconds.

Side Plank:
Body part:Obliques
Begin with one forearm on the ground, with your elbow under your shoulder. Place top foot directly on top of the bottom foot. As you exhale, lift your hips off the floor. Keep your body straight and hips lifted for 30 seconds. Optional: Raise your top leg a few inches off your bottom leg.

Pushups:
Body part:Pectorial muscles (chests), biceps
Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart. Have your feet slightly apart with toes tucked under. Inhale as you lower your chest to the ground, bring your nose to the ground. Exhale as you push up. If you can't do a full motion pushup, bring your knees to the ground.

There are many, many other phenomenal exercises for runners but these are the key ones that we focus on and make sure we integrate into our daily workouts. Join us for our Hot Bird Workout every Tuesday at 7am or 7pm at Pier 1 of Brooklyn Bridge Park!