New-to-me Strengthening Moves

Over the past few weeks I have been running four times a week notwithstanding minor pain in my left ankle and knee. I think the reason I am aching is that I recently slacked on strength-training. My excuse for this is that I got tired of doing the same exercises over and over again.

Fortunately, I just found some fresh workout routines designed by trainers and other exercise experts that inspired me to return to the weight room. Over the weekend, following such fitness pros' advice,  I hit the mat to work my abs and back and grabbed some dumbbells to perform hip and glute strengthening moves that were new-to-me.

Each exercise can be found in one of the articles I mention below.

One of these articles, which is entitled "Become a Stronger Runner With This Circuit Workout", includes descriptions of the specific reasons runners will benefit from performing each of the exercises included in it. My favorite move featured in this article is called the One-arm Plank with Twist, because I couldn't complete the recommended eight reps on one side without stumbling somewhere between number five and seven out of exhaustion. I considered that to have been a sign that the exercise was working.

Personal trainer Rashelle Brown, the article's author, described the One-arm Plank with Twist as an "advanced exercise [that] targets the entire core while promoting upper body strength and range of motion in the shoulders and spine." View this Active.com article to learn how to perform this move and four other body-building exercises.

Another of the stories, which ran in Runner's World, included three hip strengthening exercises that involve using a resistance band. According to this article, 90 percent of a group of 264 patients that had leg pain and weak hip muscles got rid of their pain from performing these exercises for six weeks. Reed Ferber, Ph. D., who conducted such a study, recommends doing the exercises everyday post-run.

The third article, which is from Women's Health, explains six moves by personal trainer Emily Schromm. Unlike the other two workouts, Schromm's is not described as having been designed for runners. Being a runner, however, I can say that this workout targets many of the most important muscles for running, including the hamstrings, quads and glutes. Runners can also benefit from the core and back strengthening moves. I found the glute-focused Pistol Squat to be the most challenging part of the circuit.

The article provides the following instructions on how to perform the Pistol Squat:
"Sit on a box or chair. Lift your left leg and hold your arms out to the sides for balance. Driving through your right heel, stand up from the box. Pause, then return to start. Repeat on the other side. That's one rep. Do six."

Whether you are a runner who is trying to get over an injury or anyone looking to spice up your winter workout routine, I recommend trying all of the sweat-inducing moves described in the aforementioned articles.