In this video, you will learn a series of GPP exercises that can be practice indoors at home before running.
For more GPP exercises, take a look at the previous video in our Running program.
Discover some GPP (General Physical Preparedness) exercises that can be practised indoors to prepare your body for a run and avoid injuring yourself.
In this video, you're going to learn a series of GPP exercises to do indoors.
GPP, or General Physical Preparedness, is a way to strengthen your muscles to prepare your body for running.
We're going to look at 4 types of exercises: the plank, pushups, half squats and the wall-sit.
Firstly, the plank.
This exercise helps strengthen your back, buttock and ab muscles, helping you to get toned while you run.
Kneel down and lean on your elbows while resting your forearms on the floor.
Stretch your legs, raise your knees while resting on your toes.
Contract your abs and buttocks.
Hold that position for 30 seconds while keeping your body completely straight. Your legs, your back and your shoulders should be straight.
Do this exercise again but this time turn onto your left side and then your right side.
This exercise helps to strengthen your arm muscles, to gain stability and to have better momentum while running.
Lie down facing the floor while resting on your hands and toes, holding your body and arms up.
Your hands should be placed outwards and parallel to your body.
Bend your elbows and go down with your arms while breathing in then push yourself back up with your arms while exhaling.
Make sure to keep your hips, shoulders and ankles straight.
Do 20 pushups going down and 20 pushups coming back up.
If you're a beginner, you can start by keeping your knees on the floor.
Thirdly, half squats.
This exercise helps you to strengthen your thigh and calve muscles which are under great strain while running.
Spread your feet shoulder-width apart and put your arms in front of you, palms facing the floor.
Keep your chest straight and slightly lean forward while keeping your feet flat on the ground.
Bend your legs to your knees and then come back up.
Do this exercise 10 more times.
Finally, the wall-sit.
This exercise helps to strengthen your quadriceps.
Put your back against the wall and bend your knees, as if you're sitting on a chair.
Hold this position for 30 seconds.
Do this 3 more times.
Whether you are inside or outside, you can practice these muscle strengthening exercises to stay in shape. Over to you!