The exhilarating feeling of running free and watching as the trail expands and opens in front of you is something that keeps new and experienced runners hitting the road or trail ever day. But to clock up the big distances you need to have a strong hip and legs muscles, which complement a solid core.
The best way to train all the relevant muscles for stronger and faster distances is by using Swiss ball exercises. These exercises challenge your stability while and tests your muscular strength. By engaging your core and hips and muscles you fire up all the muscles necessary for stronger, faster miles.
Steps:
Based on your fitness level start the exercise with the least amount and work your way till you find it tiring to do. Start by doing each exercise 10 times and work up till 20 repetitions. Do 4 sets of each exercise.
Rolling Plank
- Place your elbows on the Swiss ball with your arms pointing forward and shoulders above your wrists.
- Place your feet firmly on the ground slightly wider then shoulder width. Keep your legs straight out.
- engage your core and roll the ball out in front of you a few inches using your elbows, then return to starting position.
- Repeat.
Plank to Crunch
- Place your lower legs and feet on the Swiss ball.
- Place your hands at shoulder width on the floor in front you.
- Get into a planking position by pushing up with your arms.
- Engage your core muscles and lift your hips straight up as you roll the ball forward with your toes.
- Slowly return to starting position.
- Repeat.
Toe Tap
- Place your lower legs and feet on the Swiss ball.
- Place your hands at shoulder width on the floor in front you.
- Get into a planking position by pushing up with your arms.
- Start the movement by bringing your right leg off the ball and tapping the floor with your toes.
- Return to starting position and do the same with the left legs
- Repeat with both legs.
Swiss Ball Crunch
- Start by sitting on the Swiss ball with your feet flat on the floor.
- Lean back on the ball and walk yourself out until your shoulders, upper back, and lower back are touching the ball.
- Stretch your arms out overhead, fingers interlaced and your biceps touching your ears.
- Flex your core and lift yourself up from your shoulders.
- Keep your chip straight.
- Complete as many reps as you can.
Swiss Ball Pass
- Lie face up on a mat, holding the exercise ball overhead, legs straight out in front of you.
- Flex your core and lift head, neck, and shoulders off the mat while holding the ball.
- Bring the ball over your chest, draw your legs toward your hands and pass the ball from hands to feet at the top of the move.
- Lower your legs slowly with the ball clasped between your feet.
- Return the ball from feet to hands on the next rep. Repeat.
By doing these exercises you will be able to strengthen your abs, hips and leg muscles. You can do these as many times a day as you like once you have become proficient. They are also a good way to warm up or cool down after a run.
