Running Workouts for Advanced Runners

Advanced runners perform workouts to improve a single or multiple aspects of their running such as speed, power and endurance. There are many running and sprinting workouts that help improve these aspects, and they can be learned easily, given that the runner devotes time and effort to master them.

Running Workouts for Advanced Runners

Running Workouts for Advanced Runners

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Running Workouts for Advanced Runners

Running Workouts for Advanced Runners

1- Running to increase speed:

A lot of runners would want to improve their speed, especially those who want to join races and marathons. If you want to improve your running speed, you need to improve the time of your steps. Plyometrics exercises are unique workout exercises that use quick and powerful moveMents to increase the speed of your muscle contractions. You can use plyometrics to improve your overall running speed. Plyometrics are hard exercises, which must only be performed by advanced or experienced runners. They can bring serious pain or injury to anyone who tries them without much experience.

· Double leg box jumps- Stand upright on a box or a bench. Drop yourself off the box with both feet and immediately jump forward and then upward after dropping off the box. Repeat this step for about 10 times for each set. Remember to drop and not to jump off the box.

· Truck jumps- Stand upright on a flat or cushioned surface, with your feet about a shoulder's width apart. Jump straight up and bring your knees up towards your knees and your heels up under your hamstrings. Keep your back straight, and allow your arms to swing by your sides for balance. Do this repeatedly for about 10 times for each set.

· Scissor kicks- Begin in a standing position and place one foot on an elevated surface in front of you. The elevated surface should be about 20 inches. With your other foot flat on the ground, push with your raised foot and spring into the Air, switch your leg positions, and land on your previously raised foot on flat ground, and your back foot raised.

2- Running to build endurance:

People who want to build their running endurance usually do so in order to run long distances without getting too Tired or injured. There are also several exercises you can do to improve your running endurance.

· Plyometrics- Plyometrics workout exercises like truck jumps, scissor kicks and lunge jumps improve your overall running endurance by strengthening your leg muscles. Once your leg muscles are able to contract Faster and are much stronger, your legs would be able to withstand running long distances as well.

· Long running - Running long distances repeatedly would train your muscles and make them grow stronger. Increase your running distance 2-3 times every week and your overall running endurance should greatly improve.

3- Running to increase power

Improving running power also allows the runner to run Faster and longer. With enough running power, a runner should be able to finish a race with a short time. Truck jumps, box jumps and other plyometrics workouts can also be used to improve your running power.

· Lunge jumps- Begin in upright position with one knee bent and in forward position and the other leg, also bent on the knee but in resting on the ground behind your body. Lower your body for about 10 inches and jump forcibly into the Air using your front leg and land in the same starting position.

Running Workouts for Advanced Runners