5 EXERCISES TO HELP YOU RUN FASTER FOR LONGER
As runners, we're always looking for ways to run faster and for longer. Luckily for us, there's now an easy way to do both! Introducing core workouts, strength building, and variances into your running training can help boost your performance and increase your endurance over long distances.
We asked professional PT and Man vs. Mountain winner Tracy McCartney for her Top 5 Exercise Sets to help you run faster for longer.
The Running Benefits of Strength Training
Core Strength
Weight training, whether it's with bodyweight or added weight, builds leg muscles and core strength, helping your body more easily sustain faster speeds and keeping your posture strong when fatigue creeps in.
Reduce Your Risk of Injury
Well-developed muscles are essential for protecting bones and joints meaning less chance of stress fractures and other running injuries. Weight training has also been shown to increase bone density and enhance connective tissue reducing your risk of tears and breaks.
Squats
- Feet should be around hip width apart, pointing ever so slightly outwards
- Look up and bend down as if you were to sit on an invisible chair
- Ensure you're not bent too forward; your knees shouldn't extend beyond your toes
- Keep your back in a neutral position, avoid arching your spine, and extend your arms
- Repeat 10 times
Lunges
- Stand with your feet shoulder-width looking forward, chest up, and shoulders back
- Engage your core
- Keeping your body facing forward, place your left leg a few feet in front of you
- Lower into a lunge by bending your knees and lowering your body with your back straight
- Continue until your front knee is about 90 degrees
- Slowly come back up and return your left leg to its starting position
- Alternate the movement, switching between left and right side
- Repeat 10 times on each leg
Deadlifts
- Stand with a barbell on the floor in front of you
- Stand with the middle of your foot under the bar, feet hip distance apart
- Grab the bar, keeping your hands shoulder-width apart
- Bend your knees until your shins tough the bar. Don't move the bar, keep it over the middle of your foot
- Lift your chest and straighten your back, again don't move the bar and don't drop your knees
- Squeeze your shoulder blades together, take a big inhale, and stand up with the bar against your legs
- Keeping your back straight, gently bend your knees, lowering the bar to the floor
- Repeat 10 times
Speed Sessions
Speed sessions help build strength and power in the joints and muscles. Once a week try:
- 1 minute, flat out
- 2 minutes, recovery walk or light jog
- Repeat 10 times
Make sure you warm up and cool down properly to reduce your risk of injury and make for a speedy recovery.
Long Runs
Long runs should form part of your weekly running routine to help build up endurance and distance.
Each week, focus on adding no more than 10% distance onto your previous long run.
For example: If you run 5 miles on week 1, run 5.5 miles on week 2.
Don't Forget
Nutrition alongside a well-executed training plan is key to increasing performance.
For example: Take note of what you eat over a week, how certain food types make you feel, your energy levels, and any digestive problems. You may find that tweaking your diet, by adding some carbs, protein, or fat at different times through the day helps with your energy levels and performance.
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