Most people don’t approach running as they do strength training. They just set out on unplanned jogs around the block, throw in some sprints, and call it a day.
But targeted workouts geared toward your fitness goals—training for a marathon, growing faster, getting fitter—make a world of a difference.
To help you become more methodical with your runs, we asked Gena Bradshaw, P.T., an assistant track and field coach and Life Time Fitness trainer, to suggest five training mainstays every runner should have in his workout regimen. Each workout is designed to train a different energy system to help you improve endurance, speed, and power. Plus, there’s a prescription for runners who are just starting out, and those who are more experienced.
Before each workout, though, remember to start with a dynamic warmup. “Warmups minimize your risk of injury, increase heart rate, raise blood flow to your muscles, and help you burn more calories mid-workout,” Bradshaw says.
Go for a comfortable 5- to 8-minute jog, then complete these drills to neurologically prime your body for your workout. Mark 20 yards. Focus on nailing the proper form for each drill, and increasing your speed as you progress.
- Walking lunges
- Carioca
- Knee hugs
- Ankle pulls
- High knees
- Butt kicks
- Straight-leg kicks
- Lateral shuffle
Also, make sure you cool down post-workout. Jog to flush the lactic acid out of your legs, and stretch while your muscles are still warm. Foam rolling will also help reduce soreness, and keep your muscles from getting knotted.
Ready to hit the ground running? Give these running workouts a try.
1. Explosive hill sprints
Why it works: Hill workouts help develop power by working your “alactic” energy system—your source of quick sprinting energy, Bradshaw says. They’re meant to be an all-out effort. “Form is crucial; you should be thinking about hands pumping cheek to cheek, and your knees driving up,” Bradshaw says. “Your arms set the pace. If you can’t move your arms, you’ll slow down significantly.”
How to do a hill workout: Sprint for 10-20 seconds up an incline outdoors or on a treadmill grade that’s comfortable but challenging, Bradshaw says. You don’t need to find the steepest hill around—it can be a gradual incline. Then, as you get stronger and more able to truck through these, you can increase the incline. Considering how intense this (and other hill sprint workouts like it) is, only do one or two of these sessions per week. Beginners start with just one.
Beginner: Complete 3-5 reps. “Remember, this is pure explosiveness, so it should be difficult,” Bradshaw says. You can always increase the time for fewer reps, too. Completely recover between reps. Take about 3-5 minutes in between.
Advanced: Complete 5-6 reps, taking 3-5 minutes rest in between each rep.
2. Interval workout
Why it works: “Intervals are meant to help increase stamina (and should not be conducted at max effort), so you’ll take less recovery time and increase the number of reps,” Bradshaw says. The big challenge is holding your pace for the entire workout, she adds. As you become more conditioned, jog rather than walk to get an active recovery between intervals. “Remember to maintain good form: shoulders down and back, chest up, and breathe,” Bradshaw says. “This will help you run more efficiently, and help you progress each week.”
How to do an interval workout: This routine is known as “ladders”. Try to incorporate one or two sessions per week.
Beginner:
– run 50 meters
– walk/jog 50 meters
– run 100 meters
– walk/jog 50 meters
– run 150 meters
– walk/jog 50 meters
– run 200 meters
– walk/jog 50 meters
– run 250 meters
– walk/jog 50 meters
Source: mensjournal.com