Stay Safe from Injuries

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Last Updated: Dec 3, 2016

Running is considered as a great cardio exercise if you can manage to do it. From what most regular runners confess, it can be addictive and at the end of it, you end up injuring yourself. Here are some exercises that if done thrice in a week, will keep injuries at bay.

By strengthening your most susceptible muscles and joints such as hamstrings, hips, and knees, your goal for are healthy life is apparent. The stronger they turn out to be, the better your body becomes whenever you hit the road. Try the following moves thrice a week to keep off injuries.

  • Stand Lunges: This simply means standing with your hips width apart. Using your left leg, lunge forward and ensure that your knees are bending at 90 degrees. Move your front knee to align it with the left ankle whereas the back knee is pointed towards the floor. Repeat this for 12 to 15 times and then switch sides. This will work your hamstrings, quads, and glutes.
  • Bird Dog: To work out your abs and back, start on all fours, such that your hands are under the shoulders and the knees under the hips. Extend your left leg backwards to hip-level as you lift the left arm to make your abs tight. Lower then and repeat the process 12 to 15 times before switching sides.
  • Forearm Plank: Start by putting your forearms below your shoulders while the legs are extended straight behind you. Rise up on to your toes and elbows, ensuring your head is in line with hips. Hold there for 30 to 60 seconds. This works your core.
  • Bridge Pose: With your arms at sides, lie on the floor facing up with your palms facing downward. Bend your knees such that the feet are flat and parallel to the ground. Lift the hips until they are in line with your knees. Hold there for a second and then lower without touching the ground. Repeat for 12 to 15 times. This exercise works your glutes and hamstrings.

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