Strength training is very important for runners, but for office workers, it is good to be able to take time to run, and they rarely have time to go to the gym. The following exercises introduced by the editor will help you become stronger and your muscles will become more resistant to injury. These exercises require no equipment and can be done anytime, anywhere. When the training intensity is not high or on rest days, just do it twice a week.

Squat

Stand upright with your feet shoulder-width apart. Then bend your knees and squat as low as possible. Hold this position for a few seconds, then slowly return to your original standing position. Do three sets each time, repeating each set 10 times. It should be noted that the knees cannot exceed the toes, keep the body as vertical as possible, and do not lean forward. To increase the intensity, do jump squats. After squatting, jump into the air and land lightly.

Lunge

Stand with your legs staggered, right foot in front. Then squat down with your left knee as low as possible without touching the ground. It should be noted that the knee of the front leg should not exceed the toes and the body should remain vertical. Do three sets each time, repeating each set 10 times. To increase the intensity, perform jumping lunges. After assuming a lunge position with your left foot in front, jump your body into the air, swing your arms forward, switch legs in the air, and land with your right foot in front.

Arch support

Lie flat on the floor, knees bent, arms outside your body, palms facing down. Then place your feet on the ground and lift your hips up as high as possible. Maintain this position for 3-5 seconds. Do three sets each time, repeating each set 10 times. It should be noted that both sides of the buttocks must be balanced and cannot be tilted to one side. What is more difficult is to put one leg in the air, support the body with the other foot, and then repeat the previous action.

Plank

First get into a push-up position, then place your elbows on the ground, lower your body as much as possible, and transfer the weight of your body from your hands to your forearms. Keep your body in a straight line, tighten your abdomen, and hold for 60 seconds. If you can't hold on for 60 seconds at once, hold on for 5-10 seconds first, then rest for 5 seconds, and continue for 1 minute in turns. Remember, your hips should not be too high or too low. To increase the difficulty, you can do a plank on one elbow. First support with your left elbow for 10 seconds, then switch to your right elbow for 10 seconds, and so on.

Mounting poles

Get into a push-up position. Then bend your left knee inward and return to the original position. Repeat this for the left and right knees. Perform alternating knee movements as quickly as possible. Do three sets on each leg, 10 repetitions per set. Note that there should be a straight line from head to ankle, and do not change the posture of the body when raising the knees.

Superman-like support

Lie on the floor, straighten your arms and legs, raise your head, and then raise your left arm and right leg at the same time, about 12 cm from the ground, and hold for 3 seconds. Then switch to the right arm and left leg. Repeat 10 times on each side. Remember, don't raise your shoulders too high. The more difficult approach is to lift all limbs upward at the same time.