RunnerDude's Weekly Exercise: Three-Position Calf Raises

Runners are notorious for having issues with their calves. Weak or tight calves can cause a host of other problems related to the Achilles tendon, plantar fascia, and even the shins. Strengthening the calves will help alleviate many of these problems. Pre- and post-run stretching and rolling of the calves will also help.

To to the exercise, hold dumbbells by your sides, stand on a step so that just the ball of each foot is on the step. (You can also do this standing on the floor.)  Both feet should be in a neutral position (facing forward). Slowly lift up on your toes as high as you can, and then slowly lower your feet back to the level starting position.
That's one rep. Do 10-12 reps. Repeat with the feet facing inward for 10-12 reps. This works the outer calf.  Next, repeat with feet facing outward for 10-12 reps. This works the inner calf.
Note: To get a good stretch before each lift, let your heels dip slightly below the horizon of the step before lifting up on your toes.

For more exercises for runners check out RunnerDude's new book Full-Body Fitness for Runners.

RunnerDude's Weekly Exercise: Planks

I've posted many times on the importance a strong core plays in efficient running and prolonging endurance particularly in long runs. Planks are a great core exercise. They can be done practiclaly anywhere, require no equipment and actually they work more than just the core. There are several variations of the plank, but the best one to start with is the basic front plank.

To do this exercise, lie face down on a mat. Engage your core and lift up on your elbows, forearms, and toes. Make sure your elbows are positioned directly underneath your shoulders. Your body should be a straight line from shoulders to heels. If you're new to planks, try holding this position for 30 seconds. Over time work your way to 45 seconds, and then 60 seconds. Make sure you're breathing evenly while holding the plank position. Do not hold your breath.

For an advanced version of the front plank, try extending your arms so that your elbows are fully locked. 

For more exercises for runners check out RunnerDude's new book Full-Body Fitness for Runners.