Training Channel Player

Lolo Jones Cover Shoot

Thu, 08 Jan 2009 14:57:02 -0800

Olympic Hurdler Lolo Jones is Runner's World's first female abs cover model. See her work out, plus an exclusive interview.

Mammoth Workout - Josh Cox Dynamic Core Routine

Mon, 07 Jan 2008 06:30:07 -0800

February RW cover model and 2:13 marathoner Josh Cox shows how he and his Running USA teammates build elite abs.

Ripped Abs in Three Moves

Wed, 17 Oct 2007 11:28:55 -0700

The Runner's Six-Pack, part one, shows you three exercises meant to build abdominal strength. Combine these with the functional exercises in part two to get your core in optmum running shape.

Build Core Strength and Running Power

Wed, 07 Nov 2007 15:35:12 -0800

In the second part of "The Runner's Six-Pack," you'll learn three functional exercises that will build muscle stamina in your core and legs.

Tegenkamp Core Strength, Pt. 1 - The Warm-Up

Wed, 02 Jan 2008 15:42:57 -0800

When it comes to core strength and fitness, Matt Tegenkamp, who holds the American Record at 2-miles, is one of the best in the sport. Here, he shows you the moves he uses to start his workout.

Tegenkamp Core Strength, Pt. 2 - Matt's Floor Routine

Wed, 02 Jan 2008 15:42:21 -0800

Great exercises for your back, thighs and adductors.

Tegenkamp Core Strength, Pt. 3 - Matt's Dumbell Routine

Wed, 02 Jan 2008 15:41:26 -0800

Use light dumbells, or even your shoes, to build your shoulders and upper back.

Tegenkamp Core Strength, Pt. 4 - Matt's Balance Routine

Wed, 02 Jan 2008 15:40:43 -0800

Works your glutes and legs to build balance.

Build Back Strength - CU and KSU coaches show their routine

Mon, 11 Feb 2008 12:39:01 -0800

Balance all your core work with this tough back workout by Coach Mike Smith at Kansas State University. Filmed by Colorado University Coach Jay Johnson. More available at www.runningdvds.com.

The Pedestal - From CU and KSU coaches

Mon, 11 Feb 2008 12:39:37 -0800

The pedestal goes beyond traditional core exercises to build better posture. Workout courtesy of Coach Mike Smith at Kansas State University, video provided by Coach Jay Johnson of Colorado University. More at www.runningDVDs.com.

Elite Abs 1 - Plank and Side Plank

Fri, 22 Feb 2008 07:09:47 -0800

Hold for 30 seconds to three minutes.

Elite Abs 2 - Bird Dog

Fri, 22 Feb 2008 07:05:30 -0800

Perform four sets of six reps, with each side, holding each rep for a two-count.

Elite Abs 3 - Back Extension

Fri, 22 Feb 2008 07:06:08 -0800

Do four sets of six reps.

Elite Abs 4 - Swiss Hip Extension

Fri, 22 Feb 2008 07:11:01 -0800

List one knee about 45 degrees, lower it, then lower hips toward the floor. Repeat on the other side. Do three sets of five to seven reps.

Elite Abs 5 - Dumbbell Walkouts

Fri, 22 Feb 2008 07:08:10 -0800

Do three sets, walking forward and backward for 10 seconds.

Elite Abs 6 - Erect Lateral Bends

Fri, 22 Feb 2008 07:09:00 -0800

Do three sets of five reps on each side, with two minutes rest.

Elite Abs 7 - Turkish Get-Up

Fri, 22 Feb 2008 07:11:38 -0800

Do three sets of five reps with each arm, with two minutes rest between sets.

Elite Abs 8 - Body Curls

Fri, 22 Feb 2008 07:07:02 -0800

Start with one to two reps, build to four. Then add a second set, with 90 seconds rest in between.

Elite Abs 9 - Double Leg Hops

Fri, 22 Feb 2008 07:07:35 -0800

Do three sets with two minutes rest in between.

The Hundred

Tue, 17 Mar 2009 15:30:54 -0700

Teaches controlled breathing, so that your inhales and exhales are balanced. Bonus: Builds strong abdominals.

The Swan

Tue, 17 Mar 2009 15:33:12 -0700

Opens up the chest and deepens your lung capacity to correct shallow breathing.

Standing Chest Expansion

Tue, 17 Mar 2009 15:30:04 -0700

Stretches the intercostal muscles (which lie between the ribs), relaxes the shoulders, engages t he diaphragm and pelvic floor, and helps balance breathing between the left and right lungs.

The Roll-Up

Tue, 17 Mar 2009 15:29:00 -0700

Loosens and elongates the lower back, hamstrings and calves. Also improves core strength.

The Saw

Tue, 17 Mar 2009 15:31:59 -0700

Stretches the hamstrings and the quadratus lumborum muscle, which is responsible for lifting the hip as you swing forward into your stride.

The One-Leg Kick

Tue, 17 Mar 2009 15:32:32 -0700

Stretches the quadriceps, opens the chest, and improves posture.

Hips and Thighs - The Runner's Body, pt. 3

Fri, 17 Aug 2007 09:37:01 -0700

Improve the strength and flexibility of the powerhouse muscles in your upper legs with this routine.

Help Your Hips - 'Myrtl' Workout

Thu, 22 May 2008 08:14:38 -0700

CU Coach Jay Johnson shows a warm-up routine to get your hips road-ready.

Clock Lunge - Glute Workout

Fri, 09 Nov 2007 13:50:08 -0800

Lunge to "12:00". Stand straight up and then lunge with the same leg to "1:00," repeat to "2:00" and "3:00."

Backside Burn - Glute Stretch

Fri, 09 Nov 2007 13:07:20 -0800

Lie on your back. Cross your left ankle over your right knee. Pull your right leg toward your chest.

Toe-up Split Squat

Fri, 09 Nov 2007 12:59:34 -0800

Stand with one leg forward and one leg back. Bend your knees so one thigh is parallel to the ground and then lift your toes up on the front foot so that you're balancing on your heel.

Flex Stretch - Hip Flexor Stretch

Fri, 09 Nov 2007 13:14:17 -0800

Stand on a bench. Place your back foot behind you in a back-lunge position. Lean in and let your front foot stretch your hip flexor.

Single Squat - Strong Legs

Fri, 09 Nov 2007 13:38:14 -0800

Squat down and lift one leg off the ground letting the other leg support all the weight.

Lateral Step-Up with Kick - Strengthen the outside quad

Mon, 24 Mar 2008 11:41:55 -0700

Stand with your left side next to a step that's eight to 12 inches high. Step up with your left foot, driving the right foot in the air so it's even with your waist. Step down and repeat 8 to 12 times on each side.

Superman - Lower Back Exercise

Fri, 09 Nov 2007 13:31:50 -0800

Lie on your stomach with arms extended out in front of you. Arch your lower back so that your arms and legs come off the ground in flying position.

Knees - The Runner's Body, pt. 1

Fri, 17 Aug 2007 09:24:23 -0700

Exercises to keep your knees healthy forever.

Backward T Stretch - For IT band flexibility

Wed, 24 Oct 2007 12:26:16 -0700

Stand, feet together, facing a wall about six to 12 inches away. Hold your arms to your sides like you're forming a T. Without bending your knees, reach down and back as far as you can with your right hand. Hold for 15 to 20 seconds, then switch.

Side Stretch - For IT band flexibility

Mon, 24 Mar 2008 11:38:02 -0700

Stand with your left foot crossed in front of your right, and lean your upper body to the left with your hands overhead. Lean as far as you can without bending your knees. Hold for 15 to 20 seconds, then switch sides.

Hip Lift - Build glute strength

Mon, 24 Mar 2008 11:43:54 -0700

Balance on your right foot using a wall for balance. With your left knee bent, drop the left hip and lift it up. Do 15 to 20 times on each side.

Step Down - Build knee and glute strength

Mon, 24 Mar 2008 11:34:12 -0700

Stand on a step on your right foot. Lower your left leg toward the floor, making sure the knee of your right leg is centered over your foot. Do two sets of 10 on each leg.

Wall Banger - Strengthens glutes and stretches IT band

Mon, 24 Mar 2008 11:32:42 -0700

Stand with your right side about six to 12 inches from a wall. Squat and lean your upper body to the left until your right hip touches the wall. Hold for 15 to 30 seconds, then switch sides.

Leg Lift - Build hip strength

Mon, 24 Mar 2008 11:40:29 -0700

Lie on your side with your elbow on the floor. Lift your upper leg up about a foot and return to the starting position. Do 20 to 30 on each side.

Oblique Twists On A Ball

Wed, 07 Jan 2009 07:26:42 -0800

Lift up and twist your right shoulder toward your left knee, then lower, repeat on your other side.

Push-Ups With Ball

Wed, 07 Jan 2009 07:16:46 -0800

Rest your knees, shins, or toes on a ball.

Squats With A Stability Ball

Wed, 07 Jan 2009 07:16:01 -0800

Rest a ball between your back and a wall, squat until your knees are bend 90 degrees. Courtesy: CTS

Sit-Ups On A Ball

Wed, 07 Jan 2009 07:24:20 -0800

Feet flat on the floor, neck relaxed, abs are the primary muscles working.

Lunges

Wed, 07 Jan 2009 07:18:11 -0800

Do them either regular or rest your back leg on a ball and just bend and straighten front knee. Great for balance.

Back Extensions

Wed, 07 Jan 2009 07:25:33 -0800

Rest your torso on the ball and put your toes on the floor. Hands behind your neck, lean forward, then straighten your back.

Triceps Dips

Wed, 07 Jan 2009 07:21:54 -0800

Rest your palms, fingers forward, on a table or chair, your heels on the ground, and bend your elbows until they're bent 90 degrees.

Plank

Wed, 07 Jan 2009 07:19:30 -0800

Elbows under shoulders, abs tight, rest on toes, hold as long as possible.

Army Workout Warm-up

Sat, 25 Oct 2008 12:41:38 -0700

Perform before your run, or as part of a core strength workout.

Army Plyometrics Workout

Tue, 02 Dec 2008 07:22:24 -0800

Use these exercises to become a more powerful runner.

Army Strength Workout

Tue, 02 Dec 2008 07:22:50 -0800

Tried and true, push-ups, sit-ups and pull-ups will make you stronger.

No Dumbbell Workout 1: Overhead Press & Squat

Thu, 14 Feb 2008 15:02:03 -0800

Builds upper body and lower body strength - no iron required.

No Dumbbell Workout 2: Bench Press

Thu, 14 Feb 2008 14:56:21 -0800

Press your arms straight up until your hands are over midchest.

No Dumbbell Workout 3: Two-Leg Squat

Thu, 14 Feb 2008 15:01:48 -0800

Three seconds down, pause, and go up quickly in one continuous movement.

No Dumbbell Workout 4: Bicep Curl

Thu, 14 Feb 2008 15:04:13 -0800

Bend your elbows to curl forearms up until your hands are shoulder height.

No Dumbbell Workout 5: Overhead Triceps Extension

Thu, 14 Feb 2008 15:06:31 -0800

Maintaining tension on the band, press your arms overhead by extending the elbows only.

No Dumbbell Workout 6: Ab/Lower-Back Extension

Thu, 14 Feb 2008 15:09:08 -0800

Do two sets of 30 to 50 reps.

No Dumbbell Workout 7: Overhead Press & Lunge

Thu, 14 Feb 2008 15:14:00 -0800

Do 20 reps lunging back with right foot, then swtich sides.

No Dumbbell Workout 8: Single-Leg Squat

Thu, 14 Feb 2008 15:16:37 -0800

Push through your left foot to full extension. Switch and repeat.

No Dumbbell Workout 9: One-Arm Row

Thu, 14 Feb 2008 15:19:06 -0800

Your right palm should be flat on the bench under your right shoulder and your back should be flat.

No Dumbbell Workout 10: Shoulder Press

Thu, 14 Feb 2008 15:21:03 -0800

Press your arm straight up so your bicep is close to your right ear.

Shins and Calves - The Runner's Body, pt. 2

Fri, 17 Aug 2007 09:30:09 -0700

Six exercises to keep your lower legs - the pillars of support and stability for runners - healthy and strong.

Compartment Stretch - Stretch Quads

Fri, 09 Nov 2007 12:22:18 -0800

Stand up straight, bend one knee and bring your heel towards glute, grab your ankle and hold.

Seated Calf Raise - Strengthen Calves

Fri, 09 Nov 2007 12:09:21 -0800

Sit in a chair and put a dumbbell your lap. Raise the weight up to a count of three and lower slowly by a count of five.

Foam Roll - Break Up Knots

Fri, 09 Nov 2007 11:27:55 -0800

Cross your left leg over your right, resting that ankle on your right shin. Repeat on your left leg as well.

Heel Toe Walk- Strengthen Compartment Muscles

Fri, 09 Nov 2007 11:53:41 -0800

Walk across a room with your forefoot off the ground. Then walk back on your tiptoes.

Wall Stretch - Loosen Tight Calves

Fri, 09 Nov 2007 10:53:19 -0800

Stand with your hands against a wall with your left foot approximately two to three feet from the wall. Keep your left leg straight, your right leg bent, your feet pointed straight ahead, and heels on the ground. Hold for 10 to 30 seconds. Switch.

Shin Lifter - Build Shin Strength

Fri, 09 Nov 2007 11:44:55 -0800

Sit on a chair (or bench) with legs hanging down. Flex your feet towards you to work the muscles in the front of your lower legs.

Wall Stretch - For the Soleus

Fri, 19 Oct 2007 14:10:41 -0700

Stand with your palms against a wall, one leg forward, one leg back. Lower into a "seated" position with legs bent. Lean into the wall until you feel it in your back calf. Hold 30 to 45 seconds then switch legs.

Feet and Ankles - The Runner's Body, pt. 4

Fri, 17 Aug 2007 09:43:46 -0700

Avoid plantar fasciitis and other foot and ankle pain with these six exercises.

Drunk Flamingo - Gain balance to strengthen ankles

Fri, 19 Oct 2007 14:02:58 -0700

Stand on stable ground, balance on one foot with your eyes open. Once you can do that for a minute, try it with your eyes closed. Master that and move to an unstable surface.

Monopoly Game - Build foot strength

Fri, 19 Oct 2007 14:00:02 -0700

Put 10 small objects on the floor - like marbles or Monopoly pieces - and place a small cup nearby. Using your toes, pick up the pieces one at a time and put them in the cup.

Plantar Stretch - Fix Plantar Fascitis

Fri, 19 Oct 2007 14:17:34 -0700

Hold our toes and bend them back toward your shin, stretching the plantar fascia. Do the stretch 10 times on each foot at least three times a day.

Toe Tug - Build foot strength

Fri, 19 Oct 2007 14:06:25 -0700

Loop one end of an exercise band around a sturdy table leg or bedpost. Sit with your legs straight in front of you and loop the other end around the top part of the foot. Do two sets of 20 on each leg.

Negative Calf Raises - Help Prevent Achilles Tendinitis

Fri, 19 Oct 2007 14:14:14 -0700

Stand on a step with your toes on the edge and your heels hanging off. Push up with both feet into a calf raise. Left one leg off the step, and lower your other leg so that your heel drops below the step.

Beat Blisters in 3 Minutes - Scott Jurek Tells You How

Tue, 27 Nov 2007 14:29:56 -0800

Ultrarunner Scott Jurek shows his technique for keeping his feet intact during 100-mile runs. Use it to stay blister-free, no matter what your mileage.

How to Heal "Hot Spots" by Changing Your Shoe Lacing

Tue, 27 Nov 2007 14:29:03 -0800

If your shoe rubs the top of your foot, leaving a "hot spot" or other irritation, use this lacing technique to help your foot heal.

Jump and Stick

Tue, 18 Nov 2008 07:33:44 -0800

Alternate jumping 10 yards forward and sideways.

Two-Way Hop

Tue, 18 Nov 2008 07:35:45 -0800

Now hop onto your left again, but move sideways, then back. Do three sets, then repeat the drill starting on your left leg.

Skip Up

Tue, 18 Nov 2008 07:38:15 -0800

Drive your leading knee high, until the thigh is parallel to the ground, while popping off the ground, with your toes pointed.

Standing Long Jump

Tue, 18 Nov 2008 07:39:42 -0800

Swing your arms back, then forward as you leap, and jump as far as possible, landing on both feet.

Jump and Sprint

Tue, 18 Nov 2008 07:41:07 -0800

Do a standing long jump (see Drill 4), but at the moment you land, sprint for about 10 yards.

Triple Jump

Tue, 18 Nov 2008 07:42:41 -0800

Start with a standing long jump but land on your right foot, quickly hop forward onto your left, then hop and land on both feet. Aim for maximal distance the whole way.

Trail Running Uphill

Tue, 11 Mar 2008 14:20:37 -0700

Ultramarathon champion Scott Jurek shows you how to be more efficient when taking on hills.

Should Inclines Change My Stride?

Thu, 06 Aug 2009 13:16:08 -0700

Scott Jurek talks about the subtle changes you can make to run up and down hills more efficiently.

How Do I Switch from Roads to Trails?

Fri, 26 Jun 2009 13:50:31 -0700

Scott Jurek describes 3 common mistakes road runners make on trails, and how to fix them.

13-Year-Old Girl Runs 50-Mile Ultra

Tue, 18 Dec 2007 10:21:48 -0800

MacKenzie Riford, 13, and her mom take on the JFK 50-miler.

Dean's Dad - Ultramarathon Man Movie Preview, Pt. 1

Thu, 17 Jul 2008 11:15:14 -0700

Why did Dean decide to run 50 marathons in 50 different states in 50 days? His outlook had a lot to do with the choice, says Dean's father.

The JFK 50-Mile Ultramarathon

Tue, 02 Dec 2008 07:26:01 -0800

A profile of the oldest ultra in the US, plus an interview with its race director.

The Plan - Ultramarathon Man Movie Preview, Pt. 2

Thu, 17 Jul 2008 11:18:20 -0700

Dean and his family plan his marathon route across the United States of America.

Endurance Is... - Ultramarathon Man Movie Preview, Pt. 3

Thu, 11 Jun 2009 09:44:51 -0700

Meet one of the toughest people Dean met on his journey.

The Road - Ultramarathon Man Movie Preview, Pt. 4

Thu, 17 Jul 2008 11:25:24 -0700

See the road that lies ahead when 'Ultramarathon Man' hits theaters July 31, 2008.

Urban Ultramarathon, pt. 1 - Preparation

Fri, 25 Jul 2008 13:10:34 -0700

Our editor Jen Van Allen agrees to run in 90-degree heat for 24 straight hours. Why? We don't know either. But she sure came prepared.

Urban Ultramarathon, pt. 2 - The Heat

Fri, 25 Jul 2008 13:30:03 -0700

Temperatures lept into the mid-nineties, and the heat brought it's old friend humidity just to make things a little more miserable. But it doesn't stop Jen and Keith.

Urban Ultramarathon, pt. 3 - The Night

Fri, 25 Jul 2008 13:33:50 -0700

Darkness sets in, bringing a little relief from the heat. A Midnight Madness Dash adds hundreds of neon-clad runners to the course. Jen fights exhaustion.

Urban Ultramarathon, pt. 4 - The FInish

Fri, 25 Jul 2008 13:37:51 -0700

Jen's goal was 62 miles. With three hours to go, she passes 100. See how far she goes.

Fast Repeat Workout

Tue, 27 Jan 2009 09:00:34 -0800

A tough treadmill routine endorsed by an RW editor, these half-mile repeats will get you fit, fast.

Basketball Fartleks

Tue, 27 Jan 2009 08:56:43 -0800

See how watching hoops on a treadmill can improve your running.

Treadmill TV Workout

Tue, 27 Jan 2009 08:59:09 -0800

Use the cold weather to get in top shape - and catch up on your favorite shows.

Treadmill Training: Boston Simulator

Fri, 18 Jan 2008 14:42:51 -0800

RW's Brian Sabin shows you the workout Chris Lundstrom of Team Minnesota, who has placed in the top 20 in the last three Bostons, uses to prepare for Heartbreak Hill.

Treadmill Training: High-Speed Workout

Wed, 02 Jan 2008 08:18:15 -0800

Fast and Faster. After a 10-minute warm-up, do three to five sets alternating between tempo pace and 5-K pace. Presented by RW Executive Editor Tish Hamilton. January 2, 2008.

Treadmill Training: Hill Challenge

Wed, 06 Feb 2008 13:08:44 -0800

High speed isn't the only - or even the best - way to build your fitness. Tackle the inclines in this workout and Heartbreak Hill will look like a bump in the road! Workout presented by RW Editor Tish Hamilton.

Treadmill Training: Tempo Pyramids

Mon, 04 Feb 2008 10:20:03 -0800

A 50-minute workout that starts out difficult and only gets tougher, from RW's Brian Sabin.