31 May '17, 4pm

For a fast 5K, combine dynamic and stabilizing moves—and make them harder over time. https://t.co/3IORVEMuJi

For a fast 5K, combine dynamic and stabilizing moves—and make them harder over time. https://t.co/3IORVEMuJi

A plan that involves only running can carry you through 3.1 miles—but for a strong, speedy performance, you need to build springiness, or what experts call “reactive strength.” “When your foot hits the ground, the more elastic or reactive you are, the better you’re able to spring off without losing any energy,” says strength and conditioning coach Kris Beattie, Ph.D., from Limerick, Ireland. In a new study, he put runners through a 40-week program incorporating reactive strength exercises. The result? Increased running economy, or the ability to use oxygen efficiently and therefore run faster. Reactive-strength training also protects against injury, but requires ongoing maintenance—the study’s control group, which did run training only, lost reactive strength over the same period of time. Fortunately, you don’t need a complex program of skips and bounds. Rather, Beattie sa...

Full article: http://www.runnersworld.com/the-body-shop/6-moves-to-buil...

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