QUICK FIX THE 7-MINUTE, RUN-FASTER, GO-LONGER, STAY-INJURY-FREE, NO-GYM-REQUIRED, ~ STRENGTH-TRAINING WARMUP PLAN ete a EVEN MuNUTEScan bean etemity—forarun ner, at least. That's enough time to bang out mile repeat iceacranky knee, or boil water for pasta. And now, it’s also enough time to squeeze ina strength training workout. ‘We created this seven-minute routine for busy runners who like to spend their time logging miles, not lifing dumbbells. 1 targets muscles that'll give you the biggest payofTin the least amount of time—no gym membership nec ‘essary This workout is meant tobe a prerun warmup since it “wakes up" your glutes and your core the muscles of the stom. ‘80 JUL 2010 PHOTOGRAPHS 8Y Charlie Langella ach back, and hips)“When you perform these exercises, you're telling your brain to switch on the muscles that need to fire ‘while you run,” says Rachel Cosgrove, CS.CS, USA Triathlon coach, onman triathlete, and author of The Female Bod Break ‘through. “Strengthening these areas means that each step you take willbe more powerful and stable, which makes you more efficient, faster, and less likely to get injured.” Because each exercise works multiple muscle groups, youll also see total-body benefits—in your shoulders, hamstrings, (quadriceps, and calves. To learn exactly how—and why—to do Cosgrove's seven-minute routine, just turn the page.QUICK FIX STAND WITH YOUR LEGS shoul der-width apart, Take a step backward with your left foot and lower yourself down into lu ition—your left knee should almost ouch the ground and your right thigh to the ground. Keep your back straight and make sure your right knee doesnt extend past your toes. Return to the standing postion, then step backward with the other leg, Do 12t0 15 Tunges on each side, To make this more challenging, you can hold dumbbells. PAYOFF > Stepping back activates your glutes and loosens your hip flexors, ‘which will improve your running form. GOT ONLY 1 MINUTE? WHAT? SEVEN MINUTES IS TOO LONG FOR YOU? Then try this move from Mark Nutting, S.C, personal trainer and former track coach, before you run. Doa reverse lunge, and as For even more ofa challenge, raise 2 standing position, balance on one lower body, and core as wel ent and control bala re returning tothe one-legged positon. Ths strengthens your upper body ‘all of your body's smal stabilizing muscles, which itiHOW STRONG ARE YOUR GLUTES? TAKE THIS TEST HERE'S A QUICK WAY TO GAUGE GLUTE STRENGTH. | LLower down into a lunge. Look at your fran knee—is it straight } ‘over your second toe? If it’s webby or if t tracks in, you'e net engaging your glutes."A knee that collapses instep after step ‘an couse overuse injuries” says trainer Rachel Cosgrove. By | strengthening the gluts, you will support your hip and keep your knee aligning properly with every lange or step you take Single-Leg Reach JALANCE ON YOUR RIGHT LEG with your lef foot a few inches off the ground. Bending at the hip, reach for your right foot with both hands. Your left foot will come off the ground behind you. Do 12 to 15 on cach side. Hold dumbbells for a greater challenge PAYOFF > This move warms up your gltes and core. It also loosens tight hamstrings, improves balance, and strengthens many ofthe small stablizing muscles in your ankle, which protect the joint and make it resistant to injury. Single-Leg Hops STAND ON ONE FOOT in a small imaginary square. Hop a foot or two forward to the top left comer of he square (shown above), then a foot or two to the right, then to the back right corner, then to the left.Go six times around and then switch legs. [that’s too difficult, hop forward and back—12 times on each leg. PAYOFF > In addition to warming up your glue and core muscles, this exercise strengthens your calves and ankles while also improving your balance, RUNNERSWORLO.COM 83Plank With Alternate Leg Lift rr rn korn Q resem aes sa a eRe I donate gh Lit youre pf fe od snd tell forte sends etm othe ed ae inti ign baie webu FF Thiswill help you stabilize your cove while your legs are moving, which carries over to running—your Cote must stay steady while your legs ae in motion. GOT z u ‘THIS REGIMEN IS DESIGNED to be run (long, speed, eas), but you can azo perform these exercises 1 stand-alone strength-taining workout on nonrunning days. Sust expand the workout by doing the routine two or theee times through ae a crcutone exercise ater another, then repeat. Y Squat STAND WITH YOUR ARMS extended up and out so they form a ¥. With your fet slightly more than shoulder width apart sitback and lower your body. Goaslow as possible without allowing your back to round. Squeeze your glutes and push yourself up tothe starting position. Do 12 to 15 repetitions > This exercise strengthens your glutes, core, ‘quadriceps, hamstrings, calves, upper back, and shoulders.