Strength training plays a key role inside your development as a runner, helping to build muscle so that your body can handle the repetitive stress of that pavement pounding. And the stronger you’re, the faster you’ll go. “Running is all about creating force,” explains Tamara Pridgett, a?National Academy of Sports Medicine (NASM) certified trainer and All-American sprinter, who also recommends sneaking in certain core work during your training. “The more force you can generate, when completed with proper technique, the faster you’ll run-and to improve the max force we affect the ground, you have to strength train.” Here, her favorite run-strong moves.
Tom Corbett
These improve strength inside your legs and bring about overall power when running. Stand with feet shoulder-width apart, core engaged, along with a loaded barbell or a heavy body bar lying on your back just below your neck (A). Push hips to lower down right into a squat, keeping chest up (B). Drive heels into ground to increase look out onto standing. Do 3 or 4 sets of 10 reps.
Tom Corbett
It increases power, which in turn improves your speed. Stand facing box, about 6 to 12 inches away. Bend knees, lowering into one fourth squat, and swing arms back behind you; keep natural bend in elbows (A). As you drive arms forward, push through feet to leap up onto box, landing softly (B). Fully stand up, squeezing glutes to come to full hip extension (C). Take a step back down to start. Do 3 or 4 sets of 10 reps.
Tom Corbett
This is a holy grail exercise that concentrates on both strength and power. Begin in a squat with a dumbbell in right-hand, arm hanging in front of body, back flat, and core tight (A). Pull right arm up, leading with elbow as the dumbbell scales your body, arrive at standing (B). Flip wrist so palm is facing head while you drop back to a squat (C). Do 3 teams of Eight to ten reps per side.
Tom Corbett
The muscles utilized in a deadlift-glutes, core, hamstrings, quadriceps, trapezius-are exactly the same ones used when running. Plus, this lift helps generate power and force, which is crucial. Stand with feet hip-width apart, kettlebells on outsides of both your feet. Squat right down to grip kettlebells (A). Maintaining a neutral spine, fully stand up, squeezing glutes at the very top (B). Slowly with control, lower back down to start. Do 3 sets of 10 to 12 reps.
Tom Corbett
Lunges simulate ideal running mechanics; if you can master proper form during this exercise, your running form will also improve. Start standing; drive right knee up to 90 degrees, keeping body long and in a straight line, with foot flexed (A). Step forward with right foot, lowering into a lunge with each leg as close to 90 degrees as possible (B). Squeeze glutes while you step-up and beyond the right leg with the left foot, lowering into a lunge on the left side (C). Do 3 or 4 sets for 50 meters. Walk back to start for rest, and repeat.
Tom Corbett
This is a superb foundation to enhance speed and ground reaction; the more you’re on the ground, the slower you take. Start standing; lower hips, swing arms back (A), and jump up, driving knees as high as you possibly can without hunching over (B). When feet touch the floor, drive knees back up. Beginner? Try 3 or 4 sets of 10 reps. If you’re intermediate or advanced, choose Three or four teams of 30 reps.
