Plyometrics Workout (15-30 minutes)

Plyometrics Workout (15-30 minutes)

plyometric-jump
Knee Tuck Jumps

The benefits of plyometric training for runners are well documented:

Turner, A. M.; Owings, M.; Schwane, J. A., Improvement in Running Economy After 6 Weeks of Plyometric Training. Journal of Strength and Conditioning Research 2003, 17 (1), 60-67.

Spurrs, R. W.; Murphy, A. J.; Watsford, M. L., The effect of plyometric training on distance running performance. European Journal of Applied Physiology 2003, 89 (1), 1-7.

But jump training offers more than just cardiovascular health, explosive power and endurance: it’s free, easy, and can be done in a small area of your home or apartment.

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Strengthening the Hip Area: The Myrtl Routine

Strengthening the Hip Area: The Myrtl Routine

Running after pregnancy was especially difficult. It literally felt like I was “falling apart” in my hips, upper thighs, and glutes; it felt like the muscles and tendons just would never be the same. But then I was introduced to coach Jay Johnson’s Myrtl Routine, which is a series of 12 exercises to strengthen the hip girdle. I recommend this routine to all runners, especially moms who are returning to the road after pregnancy.

The 12 movements include:

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