Spain was recently quarantined due to Coronavirus, but that is not stopping people from working out. Check out the video of a local gym instructor getting on his roof to lead a neighborhood workout.
It is all about finding the positives within the negatives. That is what the neighborhood in Spain demonstrates. Yes, it is an unusual time here as we are advised to stay inside during the Coronavirus outbreak. It can be easy to fall victim to laziness in the comfort of our home. Although the excuses of closed gyms and such are easy to use, we have the choice of how to respond during challenging times. Not everyone may have an at home gym, but that doesn’t mean we can’t workout. Here are some exercises and tips to keep you moving and make the most out of the circumstances with limited resources at home.
As we continue to upload videos on our YouTube and social media, we will dive into more detail on the exercises and ways you can do them. At OCRP, we like to start all our workouts with some hip mobility, then move to lifting, and finish with core and stretching. Take what you like and apply it to what works for you.
*Will be edited as more exercises are released*
Hip mobility is extremely important for runners as it helps with our motion and power. Many running related injuries are a result of weak hips which makes it all the more important to stay up with these exercises. These activities can be done before runs as activation or post run as prehab, but don't overdo it. We recommend finding what you like best and sticking with it 2-4 times a week. Exercises can vary as well doing different routines throughout the week.
Clam Shells
Side-lying Hip Abduction
Side Band Walks
Bird Dog
Fire Hydrant
Donkey Kicks
Knee Rotations
In our Day 1 strength routine video, we take you through what a general strength (lifting) day looks like for a distance runner. Starting with a warm up for activation to get the muscles firing, we like to do hip mobility with a band. Then we take you through the strength portion starting with complex A, followed by exercises in complex B. Finish of your strength session with a core routine.
All lifts are typically done 2-3x and can be shared with upcoming exercises. We recommend complex A to be done alone. But then for example, you can do a set of push ups then a set of Single leg RDL and go back to push up. This can allow you to fill the time you normally would be standing around with a break. However we still recommend at least 20 seconds between exercises. Similar to the lifts, the core routine is usually done 2x through (bicycle, plank, side plank, twists, bicycle, plank, side plank, twists).
Warm Up Routine (Clam Shell, Side-lying Hip Abduction, Side Steps, Double or Single Leg Bridge)
Complex A: (Squat Jumps, Goblet Squat)
Complex B: (Push Up, Single Leg RDL, Rows, Calf Raises)
Core: (Bicycles, Plank, Side Plank, Twists)
Foot Strengthening can look easy but be rather difficult. Most likely, if you pick up these exercises for the first time they may seem hard to do or even feel like you aren't benefiting much from it. Stick with it! The more these exercises are practiced the better you get and you will see a difference. These are simple exercises to do either seated or standing while at home. Add it to your strength routine to keep track of how many times a week you do it. We recommend doing foot strengthening exercises 2-4 times a week. Keep it slow and controlled and work on proper form.
Toe Yoga (Foot should not move too much side to side when toe comes off ground)
Toe Crunches or Curls (Marble Pick Ups)
Toe Waves (Challenging, but stay with it!)