Are you ready to rev up your running routine? With warmer weather only a few weeks away, it's time to thaw out those freezer-burnt muscles, dust off your sneakers, and prepare your body for the trails.
If your goal is to improve your stride this season, you'll need to do more than just jog. Implementing a comprehensive conditioning circuit helps engage the muscle groups responsible for a faster pace, while also improving muscle endurance and post-run recovery.
If you want to be a strong runner, you must identify your weaknesses first.
The following exercises are designed to help you go the distance. Repeat the circuit below three to five times.
Perform 50 jumping jacks. Doing so will flood the muscles with oxygen and nutrient-rich blood that is necessary for loose and limber muscle fibers.
Glute and hip health is essential for successful runners. Think of these muscles and joints as the engine that powers your legs through the finish line. Basic exercises that mimic the natural motion of running, such as lunges, are best for lower-body strength training.
Running is a high-impact exercise that puts repetitive stress on the bones and joints. When the core muscles surrounding the spine are weak, the lower back is susceptible to running-related aches and pains. Planks are beneficial for fortifying these muscles.
A twist is incorporated into this exercise to teach the arms and torso how to work together in a controlled way. When running, the arms and legs unite to keep the body balanced. It is important to understand the relationship between your arms and torso in order to move more efficiently and avoid injuries.
The body has two types of muscle fibers: slow-twitch and fast-twitch. A common training mistake made by runners is engaging solely in slow-twitch exercises, such as going for a long run several times a week. But if you want to get faster, you need to incorporate fast-twitch exercises into your training, such as box jumps. Doing so enhances oxygen efficiency, which helps extend muscle life and fight fatigue, as well as your foot's ability to push off the pavement faster.
If you are new to explosive jumps, start with a low platform. For safety, always use a sturdy platform and avoid stackable steps.