10 PTs on the Overrated Exercises They Skip & What To Do Instead

Gallery: Try these 5 post-run stretches to boost recovery and prevent injury (Runner’s World UK)

Static stretches are a good way to improve flexibility after a run. It’s important to do these stretches immediately following your workout because your muscles are warm and supple.At the Furman Institute of Running and Scientific Training (FIRST) in Greenville, South Carolina, we hear from runners who want to get faster, from those who simply want to enjoy the sport for life, and from those who’ve given up on running entirely. They’ve stopped because injuries have made it too frustrating or too painful to continue.The two of us—both longtime runners—spend a lot of time discussing what we can do now to increase the likelihood that we’ll log miles well into old age. We want to be able to keep doing what we love to do—and that’s probably a goal of yours, too. Based on our experiences as athletes, coaches, and exercise scientists, we developed the 7-Hour Workout Week, which is detailed in our new book Train Smart, Run Forever. The plan includes activities to enhance cardiorespiratory endurance, muscular strength and endurance, and flexibility. Many runners have confessed that they skip the resistance training, stretching, and cross-training we recommend, but these postrun stretches are critical for staying healthy as you become fitter and faster. Add them to your regular routine to run strong for life. How to use this list: Perform the stretches below immediately following a run or workout. Each move is demonstrated by Runner’s World+ coach and certified trainer, Jess Movold, so you can learn the proper technique. Hold each stretch for 30 seconds on each side. Repeat as many rounds as needed. An exercise mat is optional, but will make each move more comfortable.

Word up: It’s National Fitness Day today and gawd knows how much we love to celebrate a good sweat round these parts. At WH, we get how much enjoyment and confidence can come out of moving more and better. From big goals like smashing PBs to more frequent achievements like exercising three times a week, the feel good factor of fitness is unquestionable.



a woman sitting on a bench: Train smart with this insider look at the exercises trainers want you to stop doing. From souped-up burpees to unnecessary bands, read the full list inside.


© PeopleImages – Getty Images
Train smart with this insider look at the exercises trainers want you to stop doing. From souped-up burpees to unnecessary bands, read the full list inside.

In the spirit of helping you find more ways to move that you love (and maybe cutting and running from those you don’t) we asked ten top draw PTs to dish on the moves they’d like to sunset and what they’d do instead.

1. Dr Folusha Oluwajana



a woman smiling for the camera: Folusha Oluwajana


Folusha Oluwajana

Skips: Bicep curls

Does: Compound exercises

‘They’re an isolation move that only trains the front of your upper arm. But the biceps rarely work in isolation, so doing bigger, compound exercises that involve multiple muscles, including your biceps will give you more bang for your buck. Focus on exercises such as rows and pull ups instead.’

@FITDOCFOLU

2. Dr Ailish McLaughlin



a close up of a person: 10 PTs Share the Exercises They Want You To Ditch


10 PTs Share the Exercises They Want You To Ditch

Skips: Anything unintentional

Does: Purposeful movements

‘A random one – doing an exercise for the sake of it and not for a specific outcome. It’s always important to know why you are doing what you’re doing and what the purpose is.’

@AILISHGETSBETTER

3. Eni Adeyemo



a woman smiling and posing for the camera: 10 PTs Share the Exercises They Want You To Ditch


10 PTs Share the Exercises They Want You To Ditch

Skips: Sit ups

Does: Compound exercises

‘Sit ups only work part of your rectus abdominis (your abs), whereas moves like jackknifes, planks, bird dogs and bicycle crunches work the entire muscle, and others too.

@ENICOREBLIMEY

4. Tash Lankester



a woman smiling for the camera: 10 PTs Share the Exercises They Want You To Ditch


10 PTs Share the Exercises They Want You To Ditch

Skips: Pistol squats

Does: Single-leg squats

‘Pistol squats are glamourised but in actual fact they can be a high risk movement that can cause injury. They place a lot of pressure on your knees and your ankles and lowering with speed can help you master the move without much strength. Opt for a single-leg squat instead – don’t come down as far and utilise the strength in your legs.

@TASHAFIT_PT

5. Rosie Stockley



a person posing for the camera: 10 PTs Share the Exercises They Want You To Ditch


10 PTs Share the Exercises They Want You To Ditch

Skips: Sit ups

Does: Functional core work

‘I don’t love sit ups and see so many people execute them so poorly that they’re not getting the full benefit out of this muscular contraction. There are so many other core exercises that I love to focus on, instead.

@MAMAWELLUK

6. Tashi Skervin-Clarke



a woman smiling for the camera: 10 PTs Share the Exercises They Want You To Ditch


10 PTs Share the Exercises They Want You To Ditch

Skips: Needlessly complex exercises

Does: Simple compound movements (e.g. deadlifts)

‘I actually think all exercises have their own purpose specific to each and every goal. With that being said, I think exercises like doing a squat walk, uphill on a treadmill, with a [resistance] band around your ankles are completely unnecessary.

@TASHI_SKERVINCLARKE

7. Lucy Wyndham-Read



a close up of Lucy Wyndham-Read: 10 PTs Share the Exercises They Want You To Ditch


10 PTs Share the Exercises They Want You To Ditch

Skips: Plank

Does: Standing core exercises

‘Why spend time being static holding one position when you could be doing functional core work standing up working lots of muscles?’

@LUCYWYNDHAMREAD

8. Hollie Grant



Joanna Bliss smiling for the camera: 10 PTs Share the Exercises They Want You To Ditch


10 PTs Share the Exercises They Want You To Ditch

Skips: Souped up burpees

Does: Proper burpees

Burpees that have too much added to them (eg adding in a tuck jump, dropping the body to the floor). To do a good burpee requires control, concentration and technique.

‘The reason so many people hate them is because their body is telling them it doesn’t feel right, so to add in extra challenges will make them even more uncomfortable. Instead take the time to perfect them and done properly they need no extra bells and whistles to get you working hard.’

@THEPILATESPT

9. Katie Anderson



a person posing for the camera: 10 PTs Share the Exercises They Want You To Ditch


10 PTs Share the Exercises They Want You To Ditch

Skips: Crunches

Does: Mixes up core exercises

‘If abdominal crunches aren’t done properly you can create a lot of tension around the neck which we already create in our day to day lives. There are so many different ways to work the core, so try to mix up what core exercises you do.’

@KATIEANDMOVEMENT

10. Courtney Pruce



a person posing for the camera: 10 PTs Share the Exercises They Want You To Ditch


10 PTs Share the Exercises They Want You To Ditch

Skips: Crunches

Does: Clean and jerks

‘Abdominal crunches are an utter waste of time and energy!

@COURTNEYPRUCE

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