Five components
GO PRO!
Being a good runner requires more than just running miles. The more varied your training programme, the better you’ll perform. To optimise your performance, your programme should include five components:
Add additional weight or increase the sets and reps.
• Jumping (plyometric) exercise to improve power and stride length
• Running drills to help with acceleration
• Strength exercises to improve your ability to move through an optimal range of motion
• Flexibility to prevent restrictions in your movement and allow optimum function
• Running the miles makes your body used to the impact and gives you the opportunity to put other components into practice
Warm up
Run on the spot for one minute. Stand on one leg and swing your leg 10 times forwards and backwards and 10 times side to side.
Sets & reps
Start by performing two sets of 12 to 15 repetitions. Aim to do at least two strength sessions per week.
Cool down
Do a hamstring, quadriceps, glute and calf stretch after each workout and run. Hold each stretch for 60 seconds.
Go pro
Increase your sets and reps to three sets of 20 repetitions. Holding on to a weight will also increase the intensity of the exercises.
GO PRO!
Add additional weight or increase the sets and reps.
Single-leg multi-directional tap
MUSCLES
Leggete l'articolo completo e molti altri in questo numero di
Women’s Running
Opzioni di acquisto di seguito
Se il problema è vostro,
Accesso per leggere subito l'articolo completo.
Singolo numero digitale
Apr 2021
Questo numero e altri numeri arretrati non sono inclusi in un nuovo
abbonamento. Gli abbonamenti comprendono l'ultimo numero regolare e i nuovi numeri pubblicati durante l'abbonamento. Women’s Running
Abbonamento digitale annuale
Plus the last 3 back issues for free
Adesso €42,99
fatturati annualmente