How to Do the Yoga-with-Weights Road Runner Exercise
The Road Runner starts you in the same position as a runner in the starting blocks and works the same muscles as running. This yoga-with-weights exercise gives you the same feeling of exhilaration that a runner gets when crossing the finish line in first place.
This exercise works your hamstrings, legs, and belly muscles and strengthens your entire upper torso. It also helps you develop rhythm and coordination. You can test your endurance and find the strength and focus to run that extra mile in any area of your life.
Be sure to breathe fully and rhythmically throughout this exercise. Feel the air filling your lungs all the way to your collarbones.
Strap on both ankle weights and follow these steps:
Start on all fours with your shoulders directly over your wrists, your hips directly over your knees, and your toes and the balls of your feet touching the ground.
Spread your fingers wide for support.
People who have elastic muscles sometimes turn their elbows out in this posture, but this can be dangerous because it can damage your elbow joints. Make sure the inside creases of your elbows face one another.
Pull your buttocks toward your feet and your knees toward your belly.
This is the starting position. You’re squatting, except your knees are deeply bent. Feel your belly touching your thighs.
Exhaling to a count of four, push your body up with your left leg as you lift your right leg toward the ceiling.
Keep both legs straight, if you can. Don’t swing your back leg — press both legs firmly as you would the brakes in a car to come to a full stop. Look through your straightened arms at your left knee and shin.
You can remove the leg weights or wear lighter weights if lifting your leg proves too difficult.
Inhaling to a count of four, lower your right leg and return both legs to the starting position.
Look forward again as you squat.
Repeat this exercise six to eight times on each leg, take a rest, and then do six to eight more repetitions on each leg.