Five simple exercises to help improve your running
You can do more than pound the pavements to make yourself a better runner. Use your workouts to focus on leg strength and to generate explosive power
Just as strength athletes have a training routine tailored to them becoming stronger, and endurance athletes have a routine with a stamina focus, there are multiple exercises one can utilise in order to promote speed development. For example, you should focus on exercises that strengthen the muscles used when sprinting, as well as incorporating drills that train rapid leg movement. Practising running is not the only way to improve your performance. So what can you do? Here are five exercises that help to increase your optimal speed.
1. Mountain climber
An excellent move, as it trains the legs to move explosively, at a high cadence, while also simultaneously engaging the core muscles. Start in a push-up position with one leg straight and the other bent, with your knee under your torso. Maintaining a steady upper body, focus on explosively alternating legs for 20 seconds, with 40 seconds recovery. Repeat five or six times.
2. Vertical jump squat
Squats are probably the most effective strength training exercise for runners, engaging a great deal of the muscles used in running. This move trains similar muscle groups to a squat, but the power output is maximised. Squat down, hips back, maintaining your knees in a position behind your toes. Once you reach your lowest point, immediately jump with as much power as possible, focusing on engaging your glutes and core muscles to straighten your body as you rise. Do eight to 10 reps, rest for 60 seconds. Repeat four times.