158
Workout

Strength training for runners 1

~32 min.
~384 kcal
Warm Up
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
30 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Widmill
1
Level: 1
S1
15 sec.
Widmill
1
Level: 1
S2
5
Main exercises
Toe squats
6
Level: 1
R1
12
Toe squats
6
Level: 1
R2
12
Toe squats
6
Level: 1
R3
12
Side lunge leg in the hinge
7
Level: 3
R1
10
Side lunge leg in the hinge
7
Level: 3
R2
10
Side lunge leg in the hinge
7
Level: 3
R3
10
Side lunge leg in the hinge
7
Level: 3
R4
10
Side lunge leg in the hinge
7
Level: 3
R5
10
Side lunge leg in the hinge
7
Level: 3
R6
10
Sprinter start
7
Level: 2
R1
8
Sprinter start
7
Level: 2
R2
8
Sprinter start
7
Level: 2
R3
8
Sprinter start
7
Level: 2
R4
8
Sprinter start
7
Level: 2
R5
8
Sprinter start
7
Level: 2
R6
8
Hip and lower leg flexion (single leg)
7
Level: 1
R1
8
Hip and lower leg flexion (single leg)
7
Level: 1
R2
8
Hip and lower leg flexion (single leg)
7
Level: 1
R3
8
Hip and lower leg flexion (single leg)
7
Level: 1
R4
8
Mountain Climber
7
Level: 2
R1
12
Mountain Climber
7
Level: 2
R2
12
Mountain Climber
7
Level: 2
R3
12
Mountain Climber
7
Level: 2
R4
12