Do the following routine once or twice a week on nonrunning days to reap huge benefits in just 30 minutes—without even leaving home!
Jump up just enough to spread your feet wide, then jump back. Bounce on the balls of your feet.Using your arms to help propel you, hop up and down, allowing your feet to move only inches off the floor.With your toes pointing out and your back straight, push your hips back and lower into a squat. Gently press on your inner thighs to open your knees. Return to standing and repeat.Brace your core and glutes as you swing your right leg forward and backward as far as you comfortably can.
Assume a pushup position. While descending, lift your right leg eight to 10 inches off the floor. Return to the starting position and descend again, this time raising your left leg. Repeat.Mitch MandelStep your right leg back and lower until your knee nears the floor. Push through your left foot to stand, swing your right leg up, and reach for your toes with your left hand. Alternate sides.
Holding two dumb-bells at arms’ length, bend at your hips and knees and lower your torso forward. Pull the dumbbells up to the sides of your chest, pause, and slowly lower. Repeat.6 / The Runner
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