Most of your body’s strength comes from your legs and core. Strength training will make your running more efficient and your stride more powerful.
The purpose of this workout is to develop the largest muscles in your legs and hips. Building these muscle groups will help you run faster and run stronger.
The workout
Give yourself 90 seconds to two minutes of rest between the exercises, and try three to five circuits.
10 reps of single-leg Romanian deadlifts (each side)
The RDL involves hinging from your hips until you are almost parallel to the floor. The non-weight bearing leg is extended behind you.
The range of movement develops your flexibility.
10 to 15 reps of standing lunge with weights (each side)
Step ahead with one foot when you start. If your rear knee is parallel to the ground, lean forward until it reaches a 90- degree angle. Go back to the starting position and do the same thing with your other leg. Without weights, the exercise can also be done without weights. If it feels too easy, start with lighter weights.
Don’t flatten the curve of your lower back if you want to keep your back neutral. Your knee should be behind your toes and centered over your foot.
10 to 15 reps of Sumo squats with a medicine ball/weights or weighted item
Stand with your feet wider than shoulder width apart, with your toes pointing in a different direction. In front of your hips, hold a dumbbell, medicine ball, or Weighted item with your hands.
Keep your chest and knees out by squatting down. You should bring the weight between your legs. Stand up again and repeat.