As we entered level 5 Lockdown I was forced to rethink my training schedule as the gyms were now closed.I decided to include the 100 day push up challenge into my daily Kickboxing class as well as my jog around the garden.

After a few weeks I could definitely feel the benefits.

As most of us runners tend to neglect strengthening our upper body and mainly focus on our lower-body strengthening this will be an excellent way to improve our overall muscle tone. Upper-body strength helps take the pressure off your knees, hips and ankles as you fatigue. Even if you prefer a trail to a sweaty gym, commit to training your upper body at least twice a week. Push ups are an upper-body exercise you can try anywhere even in your own living room that will help your running and make you stronger overall.

When your arms and shoulders are stronger, you can swing them more quickly. Faster arm swinging results in a faster leg turnover as your leg speed naturally follows your arms. Swinging your arms also propels you forward more efficiently. Running becomes a total body exercise, not just a leg exercise, so you take longer to fatigue.

PROPER FORM

Doing push ups without proper form can lead to an injury. It may cause you to experience lower back or shoulder pain if you don't do push ups properly. If push ups are too difficult at first, modify the exercise. Do them on your knees or even against a wall.

A proper push up starts from plank position with your hands slightly wider than your shoulders. Bend your elbows to a 90-degree angle, keeping them relatively close to your torso. Maintain a rigid torso and tight glutes throughout the exercise. Sagging of the hips indicate that you lack the strength necessary to complete the exercise properly. Extend your elbows to come back to the plank position to complete one repetition. If you cannot do a full push up on your toes, drop your knees to support you. You still want a rigid torso and to feel the fatigue set into your upper body. Improper form may do you more harm than good. When you sag your hips, you can aggravate lower back pain.

BEGINNER STRATEGY

If you are new to push ups, set out to do 12 to 15 repetitions for one set. After a few weeks, add a second and even a third set, resting about 30 to 60 seconds between sets.

ADVANCED WORKOUTS

If you already strength train the upper body, use push ups to provide you with an anaerobic workout. This type of workout is super high-intensity and performed in short spurts. Do a fast round of push ups for 30 seconds and then move on to another intense strength exercise, such as pull ups, with no rest between them. The set should leave you breathless. Rest for about a minute and then repeat the cycle two or three times more. You’ll challenge your fast-twitch muscle fibers, the ones responsible for speed and explosive power. Training fast-twitch fibers can help you master sprints or a surge uphill.

Challenge a friend to do at least 4 days a week as this will encourage one another and create a healthy lifestyle. Remember to give your body a rest in between days as this helps your muscles recover and become even stronger!