Trabajando en casa: Fuerza

While staying at home during the current pandemic, many of us are moving less than normal and are potentially losing muscle strength. When our commutes have become the distance from our beds to our desks, and going outside to exercise requires a face mask, doing at-home strength workouts can help us keep our fitness up.

Strength for Runners

For runners, strength training is crucial. Strength workouts strengthen your joints as well as your muscles, which leads to an increase in overall stability as well as reducing risk of injury. These types of workouts can touch on more muscle groups than just running alone accomplishes. The result? More economical running that uses less energy and produces faster times.

In terms of overall health and wellbeing, keeping up muscle and joint strength is important, especially as we age. Regular strength exercise has been found to help maintain healthy weight, reduce accidental injuries, and lower risk of diseases. For those over the age of 50, strength training is crucial for maintaining muscle mass and the ability to perform every day activities. So no matter what your age or athletic status it is important to get in the habit of strength training right now.

Strength done Virtually

If you are looking for a way to do a strength workout at home, then there is some good news! Through the NYRR RUNCENTER, fitness classes with some of your favorite instructors are now being offered virtually. Instructor Jen Ares-Cruz, who will be teaching virtual strength classes, is excited for the opportunities virtual classes will bring to her athletes.

“With gyms closed, a lot of my athletes were initially frustrated that they couldn’t get their lifting in. But, with the right programming, runners can get an amazing workout with little to no equipment. This is the best time to get back to basics and focus on the patterns and positions you need to run efficiently!” she says.

Many athletes are adjusting to working out at home, and have found that is has its benefits!

“It’s super efficient - there’s no commute!” Ares-Cruz says, “I’m finding a lot of my athletes who work desk jobs are much more available to take class at different hours, and their bodies are thanking them for it. Taking workout breaks during the day can help mitigate the impact of all that extra sitting we’ve been doing lately.”

Safety In the Home

“Definitely read the class description and make sure you have any necessary props close by (but not directly in your workout space) before starting,” Ares-Cruz advises, “There’s nothing worse than having to miss cues because you’re searching for a good chair to do bridges on! I also like to make sure my athletes have a sweat towel and plenty of water close by.”

Be aware of your environment, from the walls to the floor, as it all will affect how you conduct your workout. “This sounds silly, but don’t work out in front of a door that might open, or half on carpet/half on hardwood. It helps reduce distractions for you during complicated moves,” Ares-Cruz says.

Exercises You Can Do On Your Own

Want to know what you are getting into? Instructor Ares-Cruz put together a preview of some of the exercises you will be doing in her class, or that you can do on your own!

Plank with toe rocks (feet)

Assume a forearm plank position, with your forearms parallel, elbows pulling back, feet about hip distance apart and “splitting” the floor apart. Rock forward and back on your toes, as far as you can go, for about :15-:20. For extra challenge, lift one foot and execute about :10-:15 on each foot.

Side Bridge (hips)

Lay on one side, propped on your forearm, both knees bent and stacked one on the other, and feet lined up with your hips. Lift your top leg up to about hip height, and keeping tension in your trunk, lift your hips up and forward in one swift movement. Lower down slowly, keeping the top leg lifted, imagining that someone is trying to push it down and you’re resisting it. Think of this exercise like a bridge, but tipped on your side. Do 8-10 on each side.

Hollow Hold (upper ribcage and abdominals)

Lay on your back, legs in table top and arms extended up to the ceiling. Press your entire rib cage on to the floor firmly, including your lower ribs, as though there’s a piece of paper underneath that someone is trying to slide out from under you. Reach both legs out at a 45 degree angle, and both arms back at an similar angle, making sure your ribs are still glued to the floor. (If this feels too challenging, raise your legs up higher, or send one leg and the opposite arm out instead). Hold for about :10-:15 seconds, and repeat 2-3 times.

You can check out NYRR’s Virtual Strength Class and all our available virtual classes on the NYRR RUNCENTER page.