How to Run Better | 5 + 2 Exercises to Build Strength and Speed

 


As a beginner, running is all about being consistent and gaining a baseline level of fitness. But as you progress and begin to set new, loftier goals, you may find yourself striving to run better, faster and farther. To do that you’re going to need to do more than just log miles.

Here’s how you can fine-tune your training to run better and advance from a beginner to an intermediate runner.

STRENGTH TRAINING

While it’s true that if you want to become a better runner you’ll need to spend most of your training time running, supplementing with strength training is an easy way to get stronger, faster, and prevent many common overuse injuries.

Here are a few basic body-weight and core exercises that can help boost your running performance:

PLANKS – This exercise will strengthen your core, lower back, and shoulders. Begin by holding the plank position for 30 seconds to one minute, increasing the length of time as you gain strength. Aim for two to three sets.

SQUATS – This lower body exercise will strengthen the quads, hamstrings, and glutes. Start with 3 sets of 15, and progress by either adding weight (such as holding a kettlebell) or including an additional movement, such as a jump squat.

OVERHEAD LUNGE – This lunge will strengthen your core, legs, and shoulders. Complete three sets of eight to 10 repetitions with each leg, using a set of lightweight dumbbells or kettlebell for the overhead portion of the exercise.

STABILITY BALL BRIDGE WITH HAMSTRING CURL – This core exercise will also focus on building glute and hamstring strength. Aim to complete three sets of five to 10 repetitions.

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