30 Dec '12, 4am

This workout will make you a better runner:

This workout will make you a better runner:

From the November 2012 issue of Runner’s World Power exercises to help you build strength for speed By Debra Witt Yes, strength-training helps runners add muscle. But to translate that gain into speed, you have to choose the right moves. Runners should concentrate on building power – how fast you can use the force you’ve built up,” says Jay Dicharry, a health and physical therapist advisor. “Explosive movements help you activate your muscle power quickly during push-off.” Do these exercises twice a week, preferably two days before or after a speedwork session. BOX JUMP Enables leg and core muscles to “turn on” faster during a run. To Do: Face a sturdy knee-high box, an aerobic step, or a weight bench. With feet slightly apart, jump onto the box, taking care to land as softly as you can. Step back down. Do three sets of eight reps. ROTATING LUNGE Strengthens hips for better...

Full article: http://www.runnersworldonline.com.au/default.aspx?s=train...

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