When you’re running, your legs and core drive most of your body’s momentum. Strength training can improve hip mobility and lower body strength, making your running more efficient and your stride more powerful.
This training is designed to improve agility. and balance developing the larger muscles of the hips, buttocks and legs. These muscle groups are responsible for stabilizing your entire body during a run, and building them will help you not only run stronger but run faster as well.
The training
Try three to five circuits of the exercises below, resting 90 seconds to two minutes between each exercise.
10 reps single-leg Romanian deadlift (each side)
The single-leg Romanian deadlift (RDL) involves leaning forward from the hips until the upper body is almost parallel to the ground. As you lean forward, your non-weight-bearing leg extends back behind you.
This range of motion develops hip mobility, hamstring mobility, and hip flexor flexibility.
10 to 15 reps of standing lunges with dumbbells (each side)
Start by standing up straight and step forward with one foot. He leans forward until his front knee reaches a 90-degree angle and his back knee is parallel to the ground. He returns to the starting position and repeats with the other leg. Using weights will help you build your strength and balance (although the exercise can also be done without weights). Start with lighter dumbbells and move up to heavier ones if it feels too easy.
Make sure to keep your back in a neutral position, but don’t flatten the curve of your lower back. You want your knee to stay behind your toes and centered over your foot.
10 to 15 reps of sumo squats with a medicine ball/barbell or weighted object
Stand with your feet wider than shoulder-width apart and your toes slightly turned out. Hold a dumbbell, medicine ball, or heavy object with your hands in front of your hips.
Push your hips back and squat down, keeping your chest up and your knees out. Bring the weight you are carrying to the ground between your legs. Then, go back to the starting position and repeat.
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