Got a space and some dumbbells? Well, you can slot this workout in at home, just make sure to warn the kids about the boundary lines!
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.
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: