Basic Strength library
Running itself is only half the battle.
Strengthening your muscles will help you reach your finish line faster!
Donkey Kicks
For a more “in-depth” description, select the steps below.
Starting Position: Kneel on an exercise mat or floor, positioning your knees and feet hip-width apart, with your feet plantar-flexed (toes pointing away from your body).
Maintain a strong, stable core and squeeze (contract) the left gluteus maximus (butt) to lift the left leg while maintaining your bent-knee position, allowing movement only from the left hip joint. Perform a number of repetitions with the left leg before switching legs and performing the same number of repetitions with the right leg.
Slowly lean forward to place your hands on the mat, positioning them directly under your shoulders at shoulder-width with your fingers facing forward. Reposition your hands and knees as necessary so that your knees are directly under your hips and hands are directly under your shoulders. Stiffen your core and abdominal muscles to position your spine in a neutral position, avoid any excessive sagging or arching.
From the Lowered Position: the knees should continue to remain aligned over the second toe and body weight should be evenly distributed between the balls and heels of the feet. From the side, the position of the tibia (shinbone) and torso should be parallel with each other and the low back should appear flat or showing the beginning of some rounding.