Runners World: Training for Runners

Episodes

1. 17

   Backward T Stretch - For IT band flexibility

   Stand, feet together, facing a wall about six to 12 inches away. Hold your arms to your sides like you're forming a T. Without bending your knees, reach down and back as far as you can with your right hand. Hold for 15 to 20 seconds, then switch.

   Mar 24, 2008

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2. 16

   Hip Lift - Build glute strength

   Balance on your right foot using a wall for balance. With your left knee bent, drop the left hip and lift it up. Do 15 to 20 times on each side.

   Mar 24, 2008

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3. 15

   Lateral Step-Up with Kick - Strengthen the outside quad

   Stand with your left side next to a step that's eight to 12 inches high. Step up with your left foot, driving the right foot in the air so it's even with your waist. Step down and repeat 8 to 12 times on each side.

   Mar 24, 2008

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4. 14

   Leg Lift - Build hip strength

   Lie on your side with your elbow on the floor. Lift your upper leg up about a foot and return to the starting position. Do 20 to 30 on each side.

   Mar 24, 2008

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5. 13

   Side Stretch - For IT band flexibility

   Stand with your left foot crossed in front of your right, and lean your upper body to the left with your hands overhead. Lean as far as you can without bending your knees. Hold for 15 to 20 seconds, then switch sides.

   Mar 24, 2008

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6. 12

   Step Down - Build knee and glute strength

   Stand on a step on your right foot. Lower your left leg toward the floor, making sure the knee of your right leg is centered over your foot. Do two sets of 10 on each leg.

   Mar 24, 2008

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7. 11

   Wall Banger - Strengthens glutes and stretches IT band

   Stand with your right side about six to 12 inches from a wall. Squat and lean your upper body to the left until your right hip touches the wall. Hold for 15 to 30 seconds, then switch sides.

   Mar 24, 2008

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8. 10

   Elite Abs 10 - Alternate Back Extentions

   An alternative to the conventional back extention workout

   Mar 10, 2008

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9. 9

   Elite Abs 9 - Turkish Getup

   Do three sets of five reps with each arm, with two minutes rest between sets.

   Mar 10, 2008

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10. 8

    Elite Abs 8 - Swiss Hip Extention

    List one knee about 45 degrees, lower it, then lower hips toward the floor. Repeat on the other side. Do three sets of five to seven reps.

    Mar 10, 2008

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11. 7

    Elite Abs 7 - Plank and Side Plank

    Hold for 30 seconds to three minutes.

    Mar 10, 2008

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12. 6

    Elite Abs 6 - Erect Lateral Bends

    Do three sets of five reps on each side, with two minutes rest.

    Mar 10, 2008

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13. 5

    Elite Abs 5 - Dumbbell Walkouts

    Do three sets, walking forward and backward for 10 seconds.

    Mar 10, 2008

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14. 4

    Elite Abs 4 - Double Leg Hops

    Do three sets with two minutes rest in between.

    Mar 10, 2008

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15. 3

    Elite Abs 3 - Body Curls

    Start with one to two reps, build to four. Then add a second set, with 90 seconds rest in between.

    Mar 10, 2008

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16. 2

    Elite Abs 2 - Bird Dog

    Perform four sets of six reps, with each side, holding each rep for a two-count.

    Mar 10, 2008

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17. 1

    Elite Abs 1 - Back Extensions

    Do four sets of six reps.

    Mar 10, 2008

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