Running News Daily

Use this lower body strength workout to improve your stride power

When you’re running, your legs and core drive most of your body’s momentum. Strength training can improve your hip mobility and lower body strength, and will make your running more efficient and your stride more powerful.

This workout is designed to improve agility and balance by developing the largest muscles in your hips, glutes and legs. These muscle groups are responsible for stabilizing your entire body during a run, and building them will help you not only run stronger but faster too.

The workout

Try three to five circuits of the exercises below and give yourself 90 seconds to two minutes’ rest between each exercise.

10 reps of single-leg Romanian deadlifts (each side)

The single-leg Romanian deadlift (RDL) involves hinging forward from your hips until your upper body is almost parallel to the floor. As you lean forward, your non-weight bearing leg is extended straight back behind you.

This range of movement develops your hip mobility, hamstring and hip-flexor flexibility.

10 to 15 reps of standing lunge with weights (each side)

Start by standing up straight and step ahead with one foot. Lean forward until your forward knee reaches a 90-degree angle and your rear knee is parallel to the ground. Return to the starting position and repeat with your other leg. Using weights will help build your power and balance (though the exercise can also be done without weights). Start with lighter dumbbells and move up to heavier ones if it feels too easy. 

Make sure to keep your back in a neutral position, but don’t flatten the curve of your lower back. You want your knee to stay behind your toes and centred 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 and your toes pointed slightly out. Hold a dumbbell, medicine ball or a weighted item with your hands in front of your hips.

Push your hips back and squat down, keeping your chest up and knees out. Bring the weight you are bearing down to the floor in between your legs. Then stand back up to the starting position and repeat.