Runstrong

Most runners over 50 focus on their legs and ignore their back, and that can make things tough.

Rounded shoulders and a bit of a forward lean is very common in runners our age. Strengthening your back counteracts that. And improves posture, gives you a better stride, and even can improves your breathing.

Here are 6 exercises that will help build your posterior strength and help keep you running tall.

Save this post to use in your next strength session.

Set your timer for 45 seconds of work and 15 seconds of rest, and repeat each exercise 3 times before moving on.

Are any of these already in your routine?

🔸LOWER BODY WORKOUT 🔸

Strengthening the Glutes, Quads, and Hamstrings in this workout.

You’ll need a mat, and some suitable weight dumbbells, and some yoga blocks or small step. Aim for 12 reps of each exercise. Repeat the circuit for 3 rounds.

⚙️ Reverse Lunge - R
⚙️ Reverse Lunge - L
⚙️ Heel elevated Squat
⚙️ Staggered Squat - R
⚙️ Staggered Squat - L
⚙️ Lateral Lunge - R
⚙️ Lateral Lunge - L
⚙️ Single Leg Glute Bridge - R
⚙️ Single Leg Glute Bridge - L
⚙️ Hamstring Bridges

This is what you need to do consistently week in and week out to maintain your muscle mass over the age of 50 and to keep running strong💪
If you’re looking for a well planned progressive program, have a look at
https://runstrongover50.co.za/