• Enter your email address to subscribe to this blog and receive notifications of new posts by email.

    Join 23 other followers

Improve Your Run Fast!

Try these quick exercises that target the muscles needed to make you run faster! You’ll need only: A pair of 8- to 10-pound weights, and a plyo box, bench, or something to step up on.

Do three sets of 12 reps of each exercise twice a week (or where it says “Strength train” on your half marathon training calendar).

Work the Hamstrings – Rest upper back on side of a box or bench, feet on floor, knees bent. Holding one weight at waist, raise right foot off floor to start. Lift hips as high as you can. Slowly lower back to start; repeat on opposite side for 1 rep.

Dumbbell Rows – Stand with feet hip-width apart, a weight in each hand; bend forward at waist, driving hips back. Draw weights to chest. Lower; repeat.

Curl and Press – Stand with feet hip-width apart, a weight in each hand at sides, palms facing thighs. Curl weights to shoulders; press overhead. Return to start; repeat.

Weighted Half Squat – Stand with feet hip-width apart, a weight in each hand. Do a semisquat so thighs are at a 45-degree angle to floor, hold for 3 counts. Return to start; repeat.

 

 

 

Advertisements
%d bloggers like this: