Whether you’re a beginner or advanced runner, intervals should form a fundamental part of your training programme. Running for short bursts of time at a faster speed will improve your overall fitness and endurance. It may well help you nab that PB you’ve been chasing. To get the most from your intervals, perform these exercises, to help improve your muscle strength, endurance and power.
Warm up
Use a dynamic warm up to
increase your heart rate and blood circulation. Stand on one leg and swing the other leg from side to side and then forward and backwards.
Sets and reps
Perform three sets of 15 repetitions of each exercise at least twice per week.
Cool down
Always remember to stretch your hamstrings, quads and calves after an interval session to reduce tightness in your muscles.
Single-leg multi-directional tap
Strength
Areas trained Thighs, bottom and balance (quadriceps, hamstrings, glutes)
Why do it?
Running is a linear movement that can lead to a reduction in the strength of your supporting muscles in comparison to the linear running muscles. This multi-directional exercise will help to improve
Strength
Areas trained Bottom and side muscles (glutes and obliques) Why do it? Your bottom consists of three muscles. By training them in different positions you can increase explosive power.
Technique
• Kneel on all fours
• Extend your left leg sideways and lift your foot off the floor
• Bend your knee, fl icking your heel to your bottom
• Extend your leg and keep your foot off the floor
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Aug 2019
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