When you’re running, your legs and core drive most of your body’s momentum. Strength training improves hip mobility and lower body strength, making your running more efficient and your stride more powerful.
This workout is designed to improve your agility and balance By developing the largest muscles of the hips, buttocks and legs. These muscle groups are responsible for stabilizing your entire body while running, and building them will not only make you stronger, but it will also help you run faster.
workout
Try the following exercise 3-5 times, resting 90 seconds to 2 minutes between each exercise.
10 single-leg Romanian deadlifts (both sides)
In the single-leg Romanian deadlift (RDL), hinge forward from the hip until your upper body is nearly parallel to the floor. As you lean forward, your non-weight-bearing leg is straight behind you.
This range of motion improves hip mobility, hamstrings and hip flexor flexibility.
Repeat standing lunges with weights 10-15 times (on each side).
Start by standing straight and stepping one foot forward. Lean forward until your front knee reaches his 90-degree angle and your back knee is parallel to the ground. Return to the starting position and repeat with the other leg. Using weights helps build power and balance (exercises can also be done without weights). Start with light dumbbells and move up to heavier ones if they feel too easy.
Keep your back in a neutral position, but don’t flatten the curve of your lower back. Place your knee behind your toes and center your foot.
Do 10-15 reps of sumo squats with medicine balls/weights or weighted items.
Stand with your feet wider than shoulder-width apart and your toes pointing slightly out. Hold a dumbbell, medicine ball, or weighted item in both hands in front of your hips.
Push your hips back and squat down, stick your chest out and straighten your knees. Lower your supporting weight to the floor between your legs. Then return to the starting position and repeat.
