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There’s more to running than running. 10-Minute Cross-Training for Runners gives you quick and easy postrun routines that improve performance and keep you in peak shape in just 10 minutes!
10-Minute Cross-Training for Runners was developed especially for Runner’s World by Jay Cardiello, a renowned strength and conditioning coach who has worked with professional sports teams and celebrities! Jay is also a dedicated runner and was part of the 1995 Arkansas Razorback Track & Field Team that won the Division 1 National Championship. He overcame a potentially career-ending spinal injury using exercises similar to those demonstrated in 10-Minute Cross-Training for Runners. “Complexity is the enemy to execution.” That’s why he designed these routines to be quick and easy.
The results you reap are immense! You’ll recover faster from each run, feel stronger on your next run, and virtually eliminate the risk of injury. Each of the five routines is divided into a series of 30-second exercises, totaling just 10 minutes, which help improve:
- MOBILITY: Over the course of a run, your hip flexors and other key muscles take abuse; this routine will repair them. Jay demonstrates a series of short exercises that keep you strong and mobile when you race up the hill, drive for the finish, or sprint on the treadmill.
- STABILITY: Roads are not perfectly flat like a treadmill. So it’s important that your recovery exercises counter the effects that running on uneven surfaces can have on your body. These routines promote stability by strengthening the quads, hamstrings, and core.
- ARMS: Arm motion is important for proper running posture, especially as you approach that finish line. These routines keep you focused on arm rotation for greater balance, strengthening your shoulder 360 degrees.
- CORE: A strong core is the key to symmetry and balance when you run. This routine helps you recover faster while building the flexor and core strength you need to push your body farther with each run.
- GLUTE AND HIP STRENGTHENING: With stronger hips, you’ll increase your turnover rate, making you a faster runner. This routine is full of quick hip-strengthening exercises, including one that helps prevent shin splints and increases flexibility.