Saint Valentine's Day Massacre 5K

How to do it: Hold a single dumbbell or kettlebell against your chest with both hands (like a "goblet"). Stand with feet slightly wider than shoulder-width. Drop your hips back and down as if sitting in a chair, keeping your elbows inside your knees at the bottom.

Why for runners: This forces your torso to stay upright. If you lean too far forward, you’ll feel the weight pull you down. This builds the "anti-slouch" strength you need for the final mile of a race.

Form Tip: Keep your weight in your heels and mid-foot; don't let your heels lift off the ground.

How to do it: Start in a high plank position with hands slightly wider than shoulders. Lower your body until your chest nearly touches the floor, keeping your elbows tucked at a 45-degree angle (don't flare them out like a "T"). Push back up to the start.

Why for runners: A strong chest and shoulders provide the "chassis" for your arm drive. If your upper body is weak, your arms will swing across your body, wasting energy.

Form Tip: If your form starts to break (hips sagging or neck poking forward), the set is over. Quality beats quantity.

How to do it: Stand on one leg, holding a weight in the hand opposite your standing leg. Keep a slight bend in your standing knee. Pivot at the hips, sending your non-standing leg straight back behind you as your torso lowers toward the floor. Return to standing by squeezing your glutes.

Why for runners: Running is essentially a series of single-leg hops. This move corrects imbalances between your left and right legs and bulletproofs your hamstrings against pulls.

Form Tip: Imagine your body is a see-saw; your back leg and your head should stay in a straight line the whole time.

How to do it: Get into a push-up position. While keeping your hips as still as possible, lift your right hand to tap your left shoulder, then return it. Repeat with the left hand to the right shoulder.

Why for runners: This trains "anti-rotation." When you run, your core's job is to stop your torso from twisting too much. This exercise mimics that stability.

Form Tip: Imagine there is a glass of water resting on your lower back. Your goal is to tap your shoulders without spilling a drop.

How to do it: Find a bench or sturdy chair. Place your left knee and left hand on it for support. Hold a dumbbell in your right hand, arm extended toward the floor. Pull the weight up toward your hip, squeezing your shoulder blade back. Switch sides.

Why for runners: This builds the upper back muscles that keep your chest open and your lungs expanded. It prevents the "collapsed" posture that makes breathing harder during a run.

Form Tip: Pull the weight toward your hip, not your chest. Think about "elbowing" someone behind you.

How to do it: Step forward with one leg and lower your hips until both knees are bent at approximately a 90-degree angle. Your back knee should hover just an inch off the ground. Push off your back foot to step directly into the next lunge.

Why for runners: This is the most "functional" leg exercise for runners. It builds incredible stability in the hips and knees, ensuring your joints stay aligned while you're pounding the pavement.

Form Tip: Keep your torso upright and don't let your front knee cave inward. Keep your "tracks" wide—imagine you are stepping on train tracks, not a tightrope.

How to do it: Lie on your back with knees bent and feet flat on the floor, hip-width apart. Squeeze your glutes to lift your hips toward the ceiling until your body forms a straight line from shoulders to knees. Hold for 1 second at the top, then lower slowly.

Why for runners: Many runners are "quad-dominant," which leads to knee pain. This exercise wakes up the glutes (the strongest muscles in your body), giving you more power on hills and sprints.

Form Tip: Drive through your heels, not your toes. You should feel this in your butt, not your lower back.

How to do it: Stand with the balls of your feet on the edge of a step or flat on the floor. Raise your heels as high as possible, hold for a moment, then lower them slowly back down.

Why for runners: Your calves and Achilles tendons act like springs. Stronger calves mean more "bounce" in your step and a significantly lower risk of shin splints or calf strains.

Form Tip: Go slow on the way down. The "lowering" phase is actually the most important part for preventing injury.

How to do it: Start on your hands and knees (tabletop position). Simultaneously reach your right arm forward and kick your left leg straight back. Hold for 2 seconds, keeping your back flat, then switch sides.

Why for runners: This builds "diagonal stability." Since running involves the opposite arm and leg working together, this move improves the neurological connection and core strength needed for a smooth, efficient stride.

Form Tip: Don't arch your back to get your leg higher. Think about "reaching" for opposite walls rather than lifting up.

How to do it: Lie on your side with your legs straight. Prop yourself up on your elbow and forearm, then lift your hips until your body forms a straight line from head to feet. Hold steady.

Why for runners: This targets the Glute Medius (the side of your hip). If this muscle is weak, your hips drop when you run, which is the leading cause of "Runner's Knee."

Form Tip: Don't let your bottom hip sag toward the floor. Keep your chest open and don't lean forward.