If you want to run faster and increase your strength, there are workouts to help boost your speed and power. According to Fitness magazine, cross training activities such as strength training help prevent injury and improve running performance. By using a combination of plyometrics, sprint drills and weights, you can push your running performance to the next level. Plyometrics are high intensity exercises that use just your body weight to improve your strength and muscle speed. According to a study at the Research Institute for Olympic Sports in Finland, plyometrics helped significantly reduce runners' 5K times by improving oxygen efficiency and muscle speed.
Plyometrics
Step 1
Stand with your feet shoulder length apart and lunge forward on one leg, keeping your back straight and bending your knees at 90 degree angles, keeping them aligned with your toes. Push up and return to a standing position. Do 10 lunges on each leg.
Step 2
Bound for a stretch of 50 to 100 meters. Push each foot far off the ground, driving your knees up as you jog, in leaping fashion. Repeat three to four times.
Step 3
Lay on the floor with your arms shoulder length apart. Keep your back straight and abdominal muscles tight, and raise yourself up off the ground until your arms are straight. Lower yourself close to the floor and repeat for three sets of 10 push-ups.
Sprint Drills
Step 1
Run for 100 meters at almost your fastest speed, aiming for an 80 to 90 percent effort level. Keep your arms relaxed yet pumping forward, lifting your knees high and pushing off the ground hard with each step. Keep your back straight for an upright posture. Your neck should remain relaxed, with your head leaning slightly forward.
Step 2
Rest for one to two minutes to fully recover between each sprint. Breathe deeply but naturally, allowing yourself to gasp for air as needed. Put your hands on your head to help keep oxygen flowing into your lungs if you feel especially winded. Do not start your next sprint until your breathing feels steady and normal again.
Step 3
Repeat the sprint for a total of five to eight sets of 100-meter sprints. Do not drink more than a mouthful of water between each sprint, as too much liquid can give you cramps. Stay hydrated by drinking plenty of water after your workout and throughout the day.
Weight Training
Step 1
Do chest presses by lying on your back on a weight bench. Using dumbbells, free weights or a weight machine, lower the weights to chest level. Then, raise the weights straight up from your chest. Do eight to 10 reps.
Step 2
Do shoulder presses by sitting on a weight bench or shoulder press machine, with the weights resting beside your shoulders. Lift your arms straight up toward the ceiling. Lower and repeat for three sets of eight to 10 reps.
Step 3
Do triceps extensions. Sit on a weight bench with one both hands grasping a dumbbell over your head, arms straightened in a triangle position. Bend your elbows, lowering the weight behind your back. Straighten your arms and repeat for three sets of 10 reps.
Tips and Warnings
- Weight train twice a week to strengthen your upper body.
- See your doctor before adding any strenuous exercises to your regular workout routine. The bounding drills are for intermediate or advanced level runners only.
Things You'll Need
- Running shoes
- Athletic clothes
- Dumbbells, free weights or weight machines for chest and shoulder press
Member Comments