You run a lot and regularly, but you’re still not really fast? Many runners are subject to the fallacy that only diligently collecting kilometers would make them faster.
Runners also benefit from strong leg muscles, a stable middle and a good sense of balance.
We show you how to train your explosiveness, train your balance and relieve your joints through targeted exercises. Then nothing stands in the way of a new best time on your favorite distance.
1. Circle: Running faster
Sprinting
Complete the following three bodyweight exercises as a HIIT circuit: 40 seconds full throttle, 20 seconds of rest. Do a total of five rounds.
| Trained: | Explosivity |
|---|---|
| Note: | When turning, sometimes to the right, sometimes to the left, change the direction |
| Execution: | One hand on the floor, butt out, look straight. Explosively push: 7-8 large steps, take arms with you. With one hand briefly to the ground, turn, sprint back. |
Squat Jumps
| Trained: | Leg strength, explosiveness and fat burning |
|---|---|
| Note: | In the low position, the tip of the foot should be visible |
| Exeration: | Slightly wider than hip-width, trunk straight, hips back and into the squat. Explosively jump off, land in the squat. |
Lunges
| Trained: | Leg strength, explosiveness and fat burning |
|---|---|
| Note: | In the low position, the tip of the foot should be visible |
| Exeration: | Slightly wider than hip-width, trunk straight, hips back and into the squat. Explosively jump off, land in the squat. |
2. Circle: Healthier jogging
A strong buttock and leg musculature relieves the knee and ankle joints while jogging. That’s why it’s important to strengthen your legs in a targeted way – even if runners often think that this happens automatically when jogging.
With the following exercises you will ensure more stability and elasticity and minimize the risk of typical runner injuries – your Achilles heel will thank you! The core muscles are also often too weak in runners. That’s why trunk exercises for a better posture should not be missing here.
Complete the three exercises in the Tabata time: 20 seconds of action followed by 10 seconds of rest. Do a total of 10 rounds of this circuit.
Heel lift
| Trained: | Stability, elasticity of the Achilles ferrus |
|---|---|
| Note: | With a fixed point in the distance, the balance improves. Heel nice and high |
| Execution: | Stand on one leg, upper body upright, belly tighten, arms stretch for balance. Loosen the heel of the strut in a controlled manner |
Hip lift
| Trained | Butt and thighs |
|---|---|
| Note: | A strong glute and leg muscles relieve knees, ankle joints and Achilles ferox |
| Outing: | Supine position, feet close to the bottom, arms long next to the body, palms up. Pelvis high, bottom & belly firm, shoulders low. Alternately stretch one leg |
High plank with leg lifts
| Trained: | strong middle of the body |
|---|---|
| Note: | Actively tighten buttocks when lifting the legs! More intensive: Do a push-up with each “leg up” |
| Execution: | Hands under the shoulders, tips of the feet on the floor, back straight, belly firm, bottom at shoulder height. Alternately one leg so far up that the hip remains straight |
3. Circle: Creating balance
This additional training for arms and chest prevents imbalances, improves posture and perception, and increases basic fitness. Perform the exercises in five rounds: 40 seconds of full throttle, 20 seconds of rest.
Pike Push-Ups
| Trained: | Arms and shoulders |
|---|---|
| Note: | Shoulders must remain low and the back nicely stretched |
| Execution: | 4-foot stand: legs long, bottom to the ceiling, heels can easily lift, hands wider than shoulders, elbows slightly bent, head almost to the floor |
Superman
| Trained: | Back extensor |
|---|---|
| Note: | Don’t fall too hard into the hollow cross |
| Execution: | Prone position, core tighten, arms and legs long, then lift diagonally alternately |
Push-ups
| Trained: | Upper body |
|---|---|
| Note: | The elbows remain behind the shoulders. More intense: pulsate a little at the bottom |
| Execution: | Start: Hands next to shoulders, tips on the floor, feet tight, back straight, belly firm. Chest deep until arms are bent about 90° |