► Five components
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:
• 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
Jog on the spot for one minute. Do 10 side lunges on each side. Repeat twice.
► Sets & reps
Aim to add one to two training sessions per week. Each exercise in this programme has its own sets and reps so pay attention to each instructiong for detail.
► Cool down
Make sure you stretch your full body. Focus on the last two exercises for your cooldown stretches.
GO PRO!
Add additional weight or increase the sets and reps.
Leaning high knee drill against a wall
MUSCLES
Hip flexors (psoas muscles), front thigh (quadriceps), core muscles (transversus abdominus)
WHY DO IT?
This running drill teaches your body to optimise your knee lift during the running stride.
TECHNIQUE
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Women’s Running
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Singolo numero digitale
Mar 2021
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abbonamento. Gli abbonamenti comprendono l'ultimo numero regolare e i nuovi numeri pubblicati durante l'abbonamento. Women’s Running
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