Exercise Glossary

If you don’t know how to perform any of the exercise in your strength training plan look no further. This list has the most common exercises for runners and how to do each of them. Each exercise can be built on to make it more difficult but the first step is getting down the basics.

Box Jump

boxjump.jpg

  • Stand in front of a box. Start with a comfortable height
  • Bend your knees and jump with both feet. Jump up not forward
  • Use your arm swing to help lift you up
  • Land on the box in the squat position and push through your heels to stand
  • Step off the box back to the starting position

Deadlift

strength.jpg

  • This can be done with a kettlebell, dumbbell, or bar
  • Stand with your feet hip-width apart and the barbell on the ground just in front of your feets
  • Hinge at your hips, keeping a flat back and engaged core, and grab the barbell with an overhand grip
  • Keep your arms extended and thrust your hips forward and straighten your knees to lift the bar off the floor
  • At the top of the movement keep squeezing your glutes to keep your hips pushed forward
  • Slowly reverse the motion keeping your back straight and core engaged and return to start
  • That is one rep

Single Leg Deadlift

singledeadlift.jpg

  • This variation on the deadlift is very specific to running
  • Stand with feet hip-width apart and a kettlebell in one hand
  • Lift the leg on the same side as the kettlebell just off the floor
  • Hinge at your hips to raise your lifted leg straight behind you and lower your chest towards the ground
  • The kettlebell should hang straight in front of you
  • Your leg and chest should be nearly parallel to the ground in a straight line
  • Squeeze your glutes to raise your torso back to start

Plank

plank1.jpg

  • Hold your body in a straight line parallel to the floor with your forearms on the ground (parallel to your body) with elbows aligned with shoulders
  • Hold your core and make sure your back is straight

Hip Bridge

hips.jpg

  • This move can be done either on the ground or with a stability ball
  • Lie flat on your back with heels resting on a stability ball (or flat on the ground)
  • Squeeze your glutes and push your hips up so that your body forms a straight line
  • Hold this position and then slowly lower back to the ground

Superman

  • Lie on your stomach with your arms in front of you and legs extended behind you
  • Lift your arms, torso and legs off the floor at the same time keeping your core muscles engaged
  • Hold for a few seconds and lower down slowly

Thruster

  • Stand with feet hip-width apart with a dumbbell in each hand holding the weights and your shoulders with elbows bent
  • Bent your knees and push your hips back and lower into a squat
  • Push through your heels to stand back up
  • Press the dumbbells overhead as you stand and then bring the weights back down to your shoulders and lower again

Stability Ball Jackknife

jackknife.jpg

  • Start in a plank position with your feet balancing on a stability ball
  • Raise your hips and round your back to pull the ball in towards your chest
  • Keep your legs straight
  • Make sure your core is tight and your back in flat
  • Slowly lower back to the start position

Clamshell

  • Lie on the floor on your side with your legs bent at the knees at 90 degrees
  • Keep your hips stacked and hinge at the hip to bring your top leg up opening your knees
  • Keep your heels touching and squeeze your gluts
  • Return to the start position

Lower Body Russian Twist

lower_body_russian_twist.jpg

  • Lie on your back with your knees above your hips and bent at 90 degrees
  • Extend your arms to the side for balance
  • Keeping your core engaged slowly lower your knees to your right side
  • Keep your shoulders on the floor and your knees bent
  • Repeat on the other side

Lunge

lunge.jpg

  • Begin standing with your legs hip-width apart and core engaged
  • Step forward with your left leg and lower your body until your front leg is bent 90 degrees
  • Return to the starting position and repeat with the other leg

Squat

squat.jpg

  • Begin standing with your legs should-width apart
  • Push your hips back and bend your knees to lower your body
  • Go as low as you can still holding good form
  • Push through your heels to return to the start position
  • There are many variations to a squat and many ways to add weight

Burpees

burpee.png

  • Stand with your feet shoulder-width apart, weight in your heels, and your arms at your side
  • Push back your hips, bend your knees and lower your body into a squat
  • Place your hand on the floor in front of you
  • Jump your feet back to land softly in a plank position
  • Your body should be strong and straight
  • Jump your feet up so they land just outside your hands
  • Reach your hands over head and jump up
  • Land and lower again