Push Ups and other core exercises to help

also i would like to add I don't really have access to a gym to do weights and stuff, so things like planks and leg lifts are the things i am talking about

Many closed-chain exercises work the midsection and almost all are great for running. In my opinion far superior to free weights. Push-ups are very good, which of course is a plank with extra puffing. If you can, pull-ups are great for working the midsection as well, and it goes without saying stronger lats and traps will come in very handy when you're tired and you tend to slump a little. It also helps efficiently generate and deliver counter-torque to the action of the legs when kicking at the end of a race.

To be honest just those three (planks, pushups and pullups) will lend you a strong midsection and between them work the entire upper body.

If you're game, boxing is amazing for developing a solid link between your legs, pelvis and upper body. All you need is an army bag and some lawn clippings, socks are fine for your fists if you've never boxed before.

It may not work the medsection as much, but split squats and very specific for running and easily adjusted to hit the gluteals or the quads.

Any of these can be made more difficult by throwing some books in a backpack (takes practise with pushups, keep the weight down and placed high on your back).

How much emphasis should be put on this type of work? How often would these be a good idea to perform. Also I think i saw a picture of Mo Farah boxing, is this something that he does regularly?

eagleblizzard wrote:

How much emphasis should be put on this type of work? How often would these be a good idea to perform. Also I think i saw a picture of Mo Farah boxing, is this something that he does regularly?

No idea about Mo, but I do know it's amazing cardio. i can be as fit as I like but if I haven't boxed for a while I'm left panting. 2 minutes on, one minute off, repeat until you've had enough. If you last 20min you're doing well.

Most bodyweight exercises can be done daily. Three times a week is a good compromise if you're already running a lot. 100 pushups a day is a good goal. It doesn't take long to be able to crank out 30-50 in a set.

For my cross-training days I get to the gym, do a set of pullups (as many as you can) then same for pushups. Bike for 20min. Another set of pullups and pushups. Elliptical for 15min. Another set of pullups and pushups. Bike for 10min. Then a few rounds of boxing.

simple excellent advice here.

Is there anything I should focus on with a punching bag? Or just go at it and the workout will take care of itself

eagleblizzard wrote:

Is there anything I should focus on with a punching bag? Or just go at it and the workout will take care of itself

Just go at it - hooks and rips (short, vicious uppercuts at a 45-degree angle just under where the ribs would be) really help you transfer energy from your feet, through your pelvis and then onto the shoulder girdle. It's this generation and transfer of torque which helps you develop that solid link I spoke of earlier. But as a skills base it's good to develop a left jab (if you're right-handed). It doesn't require a huge time commitment, just basic skills to get more out of your workout.

I'm not sure how strong you are but it can sometimes be easy to injure your wrists if you have a powerful natural punch and aren't accustomed to bracing your wrist properly. Watch a few tutorial vids on YouTube - it's not very complex and a few key techniques will help keep you away from trouble.

One thing I forgot to mention is if you're using an army bag with lawn clippings which is an excellent place to start (nice and light, cheap, easy to set up), the clippings will settle significantly as they dry out and you pummel them down. So keep topping it off until it's nice and firm and stable.

Good luck - home workouts are fun and easy to get started on, and once you figure out a routine which works for you, it's a skill you can always draw on, meaning you're never without a place to work out if you have a floor and maybe a tree branch within reach.

After years of resisting, I have finally embraced cross training.

While I don't think it makes HUGE difference, I do think that by being an over all more fit person you benefit.

And yes I would keep it very simple. push ups, pull ups, squats, and any variation of the three.

htrf wrote:2 minutes on, one minute off, repeat until you've had enough. If you last 20min you're doing well.

Attempted this for the first time today, and it was definitely tiring. Learned a few things about wrapping up my hands when using gloves. Wound up doing exactly 20 minutes total (counting rest) with 2 minutes on 1 minute off. I hope it does wind up helping me and I'lll keep this going through the season

College programs do olympic lifts such as snatch and cleans. As well as back squat, RDL's, etc

It doesn't sound like you are that committed so you might as well do some bridges and spend the rest of the time foam rolling or something. All that other weak sauce stuff won't make you any better.