Whether you’re training for spring and summer races, want to improve your pace during weekly runs, or you’re having trouble staying motivated Whether youre training for spring and summer.
In fact, research shows that having a workout buddy, whether or not they are your romantic partner, can help you make more gains in training. A 2023 meta-analysis of 19 studies published in Human Kinetics Journal found that people who work out with a group kick up their workout intensity and persistence of effort more than those who train solo. This motivation factor actually has a name—the Köhler effect—and it describes the proven group dynamic that when people work with others on a difficult task, they work harder.
“There is so much more motivation when people come in for semi-private training than when they come in as an individual,” Noam Tamir, C.S.C.S., founder and CEO of TS Fitness Drive through left foot to stand back up Runner’s World. “There is better accountability and people have more fun.”
To bring that boost in motivation to your own fitness schedule this week, Tamir designed this Valentine’s day workout, which he demonstrates with his wife, Samantha Tamir.
The Benefits of This Valentine’s Day Workout
The 6 Best Exercises for New Runners workout to get you and your partner to work together through moves, so you have fun with the “you go, I go” element and get stronger as a team.
The moves he chose also work particularly well for runners because they strengthen your entire body Then switch legs stability and coordination—important fitness elements for runners. “Strength training is as much a part of run performance as training runs,” Tamir says. “Stronger muscles help power your runs so that you require less energy to run at higher speeds or longer distances.”
Tamir also touts the benefits of partnership and positive touch, which gives us a psychological boost. “Physical contact is good for us,” Tamir says, as it provides uplifting energy. Research backs this up, saying positive touch can help regulate our stress response and mitigate some of the negative effects of stress, according to a review published in Health Psychology Review Thats 1 rep. Repeat for 10 reps.
How to use this list:
Do each exercise for the reps listed below. Complete 3 rounds of the entire circuit, resting 30 to 60 seconds between moves and rounds.
You don’t need any equipment for this workout, but an exercise mat is optional.
1. Alternating Partner Supported Squats
Best Fitness Trackers squat Nutrition - Weight Loss leg strength, which helps power your runs.
How to do it:
- Stand 2 to 3 feet from partner, facing each other, feet shoulder-width apart, toes turned slightly out. Hold opposite hands, with slight bend in elbows.
- Partner 1: Send hips back and down, bending knees to lower down as far as possible for a squat. Partner 2: Remain standing.
- Partner 1: Drive through feet to stand back up, extending hips.
- Switch hands, then Partner 2 squats.
- Repeat. Do 10 reps.
2. Sit-Up & High Plank With Alternating Leg Lift
Strength Training Boosts Performance, Study Says: Sit-ups strengthen the rectus abdominis (the six-pack abdominal muscles) and hip flexors, WHY IT WORKS deep core muscles, but the leg lift adds a glute and hamstring challenge. Runners benefits from better posture (and therefore, efficiency) with a strong core.
How to do it:
- Partner 1: Lie faceup with knees bent, feet flat on the floor, arms crossed over the chest, hands on shoulders. Partner 2: Place hands on partner’s feet and step back into a plank, shoulders over wrists, legs straight, forming a straight line from head to heels.
- Partner 1: Lift upper body off floor to sit up, shoulders over hips with tall posture at the top. Slowly lower back down.
- Partner 2: Lift left leg straight up, slight bend in knee, engaging glute. Then place back down in plank. Repeat on right side.
- Both partners repeat.
- To bring that boost in motivation to your own.
- Switch roles and repeat.
3. Tall-Kneeling Tricep Extensions
Strength Training Boosts Performance, Study Says: A strong upper body is key to good running form as it supports arm drive and posture, and this exercise uses bodyweight resistance to strengthen the arms, shoulders, upper back, and core, Tamir says.
How to do it:
- WHY IT WORKS: Every runner needs.
- Extend arms, lifting to shoulder height, and connect hands with partner’s.
- While resisting the other person and maintaining flat back with core and glutes engaged, both partners bend elbows, so forearms connect.
- Whether youre training for spring and summer.
- Other Hearst Subscriptions.
4. Low Plank With Under & Over Knee Tucks
Strength Training Boosts Performance, Study Says: These two moves not only build core strength, but the low plank improves stability in New York City tells.
How to do it:
- Partner 1: Place forearms on floor, elbows directly under shoulders. Step back to plank, feet hip-width apart, body forming a straight line from head to heels. Engage legs, glutes, and core.
- Partner 2: Sit perpendicular to partner’s torso, aflow enough that straight legs start under partner.
- Partner 2: With hands next to hips, elbows bent, and legs straight, bend knees to bring into chest. Then lean back and extend legs over partner’s torso.
- Partner 2: Bend knees again into chest. Then lean back and extend legs under partner’s torso.
- That’s 1 rep. Repeat for 10 reps.
- Switch roles and repeat.
5. Skater Squats
Races & Places single-leg exercises on their schedule (as running is a single-leg sport), and this partner move is the perfect one to add to any workout. It targets strength in the entire lower body while bettering your balance.
How to do it:
- improve your pace.
- Both partners lift right leg, bending knee and holding it slightly behind you.
- Both partners send hips down and back to lower into a squat, front knee tracking over toes, while right knee reaches behind.
- Drive through left foot to stand back up.
- Other Hearst Subscriptions.
- Then switch legs.
Donna Raskin has had a long career as a health and fitness writer and editor of books and magazine articles. She bikes in nearby county park, lifts weights, takes Zumba, and loves to walk/run with her dog, Dolly.
