We all have days that running doesn’t come easy. But if you’re feeling stiff around the thighs, running out of breath, fatigue and cramping, it might be time to adjust your routine to better prepare your body for the upcoming Padma Run Semarang 2023.

Strength Training

We get that frequent running can improve your resistance in the long run (no pun intended). But the stronger you are, the more resilient your body can be in any condition thereafter. Strength Training promotes better metabolism, improve cardiovascular and overall health. Specifically in running, it helps to improve your speed, mechanics, efficiency, and endurance. Oh and don’t worry, we will guide you through exercises that you can do at home, without any professional gym equipment whatsoever.

Upper Body: Push-Up

Starting off with the simplest form of upper body exercise: push-up. Set your hands shoulder-width apart and your body lifted in a high plank, before bending your arms so that your elbows are at a 45-degree angle. Care to level up the challenge? Try lateral push-up by utilising a sturdy box, get your right hand on the box and left hand on the floor, lower your chest and push your body up before shuffling your hands across the box to the other side.

Push-up contributes to core stability, works multiple muscles simultaneously, improves your running performance and very much supports healthy aging.

Upper Body: Plank

Planks are a go-to core exercise, but they can offer a great arm workout too. Begin on your hands and knees and align wrists under shoulders and your knees directly underneath your hips. Lower onto your elbows, placing them directly beneath your shoulders with your forearms on the ground and your feet hip-width apart. Engage your core and ensure your back is straight.

If you want to up the ante, try adding shoulder-tap in between your plank. Brace your core as you lift your right hand up to touch your left shoulder, put your right hand back to support your plank and vice versa. A worthy exercise to have better balance and coordination.

Lower Body: Bulgarian Split Squats

Runners’ favourite: leg day! All you need is just one equipment that could be a chair, bench, step, or anything to place your foot on. Start with one foot forward and place your rear foot on your chosen equipment. Lower yourself down, rise and repeat, before switching sides. Not enough of a challenge? Try holding any heavy object whilst doing the squats. We have to give you a fair warning, Bulgarian Split Squats can easily be tiring as they target your quads, glutes, and core muscles that can improve balance, leg strength and stability when running.

Lower Body: Single-Leg Romanian Deadlift

Another exercise that greatly improves your balance. To start, stand up and shift your weight onto your right leg, placing your left foot slightly behind it, balancing on your left toes. Keep your core tight, back flat, and extend your left leg backwards. Hinge forward to reach your right fingertips toward your right toes, extending your right leg back and up until it’s parallel to the floor (your body should form a T shape). Reverse the movement to begin with your left leg. Should you find it too easy, try carrying a weighted backpack to level up your game.

Lower-Body: Squats

Squats are fantastic for your glutes and quads, and they’re especially effective for helping with mobility and building muscle strength. It is simple, doable, and it gives you a good chunk of strength to run faster.

Start off by keeping your feet shoulder-width apart, with your toes pointing slightly outwards, sit your hips back as if you’re sitting behind a chair. Be careful to keep your knees in line with your toes and look forward with your chest up and abs tight, and repeat the process. Make sure to slowly lower and raise your body to boost its effect!

Complete these workout everyday and you are ready to run with us! See you at Padma Run Semarang 2023!