Running for exercise helps to keep your body fat low. If you would like to gain weight while running, you will need to add some weight training to your exercise regimen. Weight training will not only help you gain muscle weight, it will also help your running. By doing exercises such as the wood chop and abdominal crunch after each run, you are strengthening your core muscles, toning your abs and gaining muscle weight to help maintain your running form throughout long distances.
Things You'll Need
- Supportive running shoes
- Medicine ball
- Exercise mat
Warm up and stretch before your run.
Start running at your fitness level. Make sure you are wearing well-stabilized running shoes to support the weight and impact of running.
Cool down and stretch your muscles after running. Don't forget to hydrate throughout your work out.
Start doing the wood chop strengthening exercise to increase your muscle mass by working out your your hips, shoulders, quads, glutes, back and core muscles. Stand with your feet shoulder-width apart and hold a five- to eight-pound medicine ball in your hands. Squat down with the ball between your knees and keep your heels on the floor and stick your buttocks out. Do not let your knees go more than a few inches toward your toes. Stand and raise your medicine ball overhead while maintaining a slight bend in your knees. Do this while keeping your core muscles engaged the whole time. Repeat two or three times with sets of 12 to 15 reps.
Start the abdominal crunches and lie face up on your mat. Bend your knees and bring your heels close to your buttocks while crossing you hands over your chest. Next, curl your upper body slowly towards your knees while letting your shoulder blades should rise up and leave the floor. Contract your abdominal muscles while crunching. Hold the position for a moment then slowly allow your upper body to curl back to the floor. Repeat the abdominal crunch two or three times with sets of 12 to 15 reps, depending on your comfort and fitness level.
Stretch again when you are done with strength training. Stretching will help to soothe and relax your muscles and help prevent injuries.
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