Get on your knees and slowly lean forward until your palms touch the ground. Then stretch one leg after the other backwards. Please make sure that your legs are about hip to shoulder wide apart, and this provides excellent stability. In this position, you tighten your torso (i.e. abdominal, gluteal and back muscles), align your hands slightly wider than your shoulders and your ﬁngers slightly outwards and start the downward movement. The best execution is slow, and this means that the downward movement lasts 2 seconds and the upward movement 2 seconds.
You lie down in a prone position and place your forearms parallel to your body at shoulder width. The elbows are at shoulder level, and the feet are positioned so that the body is lifted. The hips and shoulders must be at the same height. The abdominal muscles and the gluteal muscles are actively tensioned. Abdominal muscles, back extensors and gluteal muscles are trained in this way.
The S-shape in the back, as shown in the picture, is allowed. The spine is forward on the neck and lumbar spine, i.e. arched towards the abdomen (lordosis) and arched backwards in the chest and coccyx area (kyphosis).
Side plank with leg raise
You lie down on your side, put your forearm at an angle of 90 degrees, and forward your shoulder. Then push yourself up out of the pelvis. From the head to the feet, your body forms a line and is straight in the axis. The non-lying arm comes to the hip at an angle. This position is held, and the upper leg lifted, as shown in the picture. The leg may be raised and lowered slowly. The lateral abdominal muscles, back extensors, and gluteal muscles are trained very effectively in this exercise. Do this workout on both sides.
In this exercise, you lie on your back and put your legs up while your feet are shoulder-wide and parallel to each other. Then raise your pelvis until your body and thighs form aline. Now lift one leg, as you can see in the photo below. From this position, you now lower your hip just above the ﬂoor and slowly return to the ﬁnal position (body and thigh one line). The movement should be slow and controlled and go down for 2 seconds and up for 2 seconds. You change the leg after 5-10 repetitions and do the same number of repetitions with the other side. If this is too difﬁcult for you, leave both legs on the ground and train this load 3-4 weeks before you try the variation mentioned above again.
This exercise trains the gluteal muscles, the back of the thighs and the lower back.
Lifting arms sideways / lying down
In this exercise, you lie on your stomach and look out for a straight spine. Now lift your upper body slightly. No more than you notice a tension that you have to hold and lift your arms off the ﬂoor, as shown in the left photo. From this position, guide the arms up slowly and control as far as possible. You should feel the shoulder blades approaching. The movement amplitude is relatively small. This exercise trains the back part of the shoulders and the lower and middle part of the hood muscle to do the maximum repetitions.
Ride your bike- Abs
In this exercise, lie on your back, lift your legs ensure thighs point 90 degrees from the ﬂoor, and the knee is also angled about 90 degrees. Then lift your upper body so that your shoulders leave the ﬂoor and your abdominal muscles are tense. The hands are either loose at the temples or stretched back for advanced users. This position leads the legs in a slow ﬂowing movement alternately into the extension and towards the ﬂoor.
In this exercise, you train all abdominal muscles, your hip muscles and the sizeable lumbar muscle. This workout helps you in all three disciplines to do important holding work that keeps your forward movements efﬁcient.
Variation: You can use your hands on your temples, pull your knee a little more towards your chest and try to touch it with your other elbow. This workout will focus the oblique abdominal muscles a little.
For this exercise, you need a Terraband. You can vary the strength of this band according to your power. You spread your legs shoulder-width apart, squat slightly and look out for a straight spine. You can support your hands loosely in your hips. The terra band is somewhat stretched above your knees around your thighs. From this position, perform sidesteps against the resistance of the terra band. One way at a time until the room is ﬁnished. Then in the other direction.
This exercise trains the sizeable gluteal muscle, the abductors, the leg ﬂexors and the hip muscles.
These basics will help runners to build a more substantial base to develop running abilities.