30 Sep '16, 12am

If you want to get faster, you need to do more than just run:

If you want to get faster, you need to do more than just run:

This 20-minute workout requires a pair of dumbbells and an exercise bench. When choosing dumbbells, keep this in mind: Research shows that lifting a weight that you find challenging and taxing for fewer repetitions is best for developing strength and power. This means your muscles may feel sore the next day, especially if you are new to lifting. When scheduling your workouts, think of this routine in the same way you would a tough hill or track workout; you should avoid doing this workout the day before or after a long run or on a rest day. The first time you do Workout 2, use lighter weights so you can focus on using proper form. Once you are comfortable with the moves, increase the weight so that you find it difficult to eke out the last few reps. “That’s really crucial when it comes to building the type of power that’s going to make you a stronger, faster runner,” Ator ...

Full article: http://www.runnersworld.com/workouts/get-stronger-to-run-...

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