Strength training

Want to run better and faster?  Runners can benefit tremendously from a strength training program added to their running workout.  A strong core, strong upper body and strong lower body will get you to the finish line faster, feeling good and looking better!  Add these to your workout 2 - 3 days a week, and you will enjoy the results.
 
Exercises demonstrated by Bruce MacFarland, certified personal trainer at Ponte Vedra Inn & Club.  Bruce recommends 2 sets of each exercise, 8 - 12 repetitions of each.  Core work can be done in 3 sets, 15 - 20 repetitions of each.
 
UPPER BODY
Chin Up
Grasp handles overhead.  Using an underhand grip and keeping core right and back straight, pull chest up so that chin passes hands.  Slowly lower and repeat.

 
Dip
Grasp handles at sides.  Bend knees and slowly lower body until elbows reach 90 degrees, keeping back straight.  Push back up to a straight arm position and repeat.

 
Push up
Position hands a little wider than shoulder width apart.  Engage core, keeping back flat and body in a straight line, slowly lower chest to ground and return to starting position.  

 
LOWER BODY
Skip Jump
Skip forward, bringing knees high to waist.  Repeat 10 times on each side.

 
Squat with Medicine Ball
Position feet shoulder width apart, weight in heels, toes pointed straight ahead, core engaged.  Slowly lower until thighs are almost parallel to floor, keeping torso erect, chest lifted and head in line with spine.  Lift with legs and glutes to return to standing position.

 
Stair Lunge
Bend one leg so that knee is directly over foot, lower and repeat with other foot.

 
Hip Abduction
Place outside of knee against pads.  Contract and resist against the knee pads while moving the knees away from each other to shoulder width apart.  Maintain resistance while moving back.

 
Hip Adduction
Move lever on machine to bring knees shoulder width apart.  Contract and resist against the knee pads while moving the knees together.  Maintain resistance against the pads while moving knees back to shoulder width apart.

 
Lunge
From a standing position take a large step forward with one leg.  When front thigh is parallel to the floor and back knee is off the floor, hold for 1 second, return to starting position and repeat with other leg.

 
CORE
Stability Ball Crunch
Position body on stability ball, holding weighted medicine ball directly over chest, elbows close to sides.  Position feet and knees shoulder width apart.  Contract abs to raise head, shoulders and upper back off the ball.  Hold contraction, slowly lower to starting position.

 
Bicycle
Position body so that upper body is slightly inclined off mat.  Lift right elbow toward left knee, curling up and twisting across body.  Repeat on other side.

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