GETTING yourself out for a jog already deserves a pat on the back.
It takes stamina, mental endurance and motivation (and that’s without touching on the physical fitness elements).
Sarah Campus shares her six-move workout to improve running[/caption]
Running is a whole-body workout and if you’re new to it, you may be wondering when it gets easier.
It takes the body a few weeks, more likely months, of consistent runs to get the body used to such an exercise, at which point it becomes easier to do.
But there are some things you can do to help yourself.
One of the most important aspects of improving running performance is strength training.
In fact, you won’t want to be missing out on this form of exercises whether you are a newbie or a well-seasoned runner.
Sarah Campus, a women’s personal trainer and founder of LDN MUMS FITNESS, says: “The stronger your muscles are, the more resilient they become during long or intense runs.
“By incorporating these exercises into your routine, you’ll build the strength and endurance necessary to support your running goals.”
Sarah has created a workout consisting of six moves.
She says: “Aim to complete this workout 2-3 times a week.
“Do this strength workout with running sessions, such as long-distance runs, tempo runs, or interval training, to build aerobic capacity.
“Each exercise targets key muscle groups involved in running, which helps improve strength, stability, and endurance.”
The workout to improve running
Do each of the below exercises for 12-15 reps.
Aim for 3 sets/rounds.
Make sure to warm up first with five to ten minutes of light jogging or dynamic stretching (leg swings, arm circles, etc.)
1. Squats
Sarah says: “Squats strengthen the quadriceps, hamstrings, and glutes, which are critical for running endurance.
“Stronger legs and glutes provide better propulsion and reduce fatigue over long distances.”
1. Stand with your feet shoulder-width apart.
2. Lower your body by bending your knees and hips as if sitting in a chair.
3. Keep your chest up, and your knees tracking over your toes.
4. Return to the starting position by driving through your heels.
2. Walking lunges (each side)
Sarah says: “Walking lunges mimic the single-leg stance in running, improving balance, stability, and strengthening your hip flexors, quads, hamstrings, and glutes.
“This helps reduce the risk of injury and enhances running efficiency.”
1. Step forward with one foot, lowering your hips until both knees are bent at about 90 degrees.
2. Your front knee should not extend past your toes, and your back knee should hover just above the ground.
3. Push through the heel of your front foot to bring your back leg forward into the next lunge.
3. Single leg deadlift (each leg)
Sarah says: “This exercise enhances your hamstring and glute strength while improving balance and stability, which are crucial for running endurance, especially on uneven terrain.”
1. Stand on one leg with a slight bend in your knee.
2. Hinge at the hips, lowering your torso forward while lifting your non-standing leg behind you.
3. Keep your back straight, and lower until your torso is parallel to the ground.
4. Return to standing by engaging your hamstrings and glutes.
4. Glute bridge
Sarah says: “The glute bridge activates and strengthens the glutes and hamstrings, which are key for maintaining proper form and stride length during long runs.”
1. Lie on your back with your knees bent and feet flat on the ground, hip-width apart.
2. Lift your hips by squeezing your glutes and pressing through your heels.
3. Hold at the top for a second, then lower your hips back down slowly.
5. Press-ups
Sarah says: “Though running is primarily a lower-body activity, upper-body strength helps improve posture and arm swing.
“Strong arms and a stable core allow for more efficient running mechanics and endurance.”
1. Start in a plank position with your hands slightly wider than shoulder-width.
2. Lower your body toward the ground by bending your elbows.
3. Push back up to the starting position by engaging your chest and arm muscles.
6. Calf raises
Sarah says: “Calf strength is essential for running, especially when running uphill or maintaining speed over long distances.
“Strong calves help improve running economy and reduce the risk of shin splints.”
1. Stand on the edge of a step or flat surface with your heels hanging off the edge.
2. Raise your heels as high as you can, squeezing your calves at the top.
3. Lower your heels back down slowly until you feel a stretch in your calves.
Cool down with five to ten minutes of light jogging or brisk walking. Stretch major muscle groups (quads, hamstrings, calves, and glutes).
The best running trainers – tried and tested
Alice Fuller and Lucy Gornall – writers for Sun Health – tried 10 pairs of running trainers to find the best
Whether you’re a seasoned walker, following the NHS’s Couch to 5km or eager to try parkrun, you’ll need a good pair of trainers.
It’s important to remember that everyone is different, and getting your running style (or gait) analysed in a specialist shop is always a good idea.
But these are the two pairs of ten that Alice and Lucy loved:
Brooks Ghost Max 2, £145
- Comfort: 5/5
- Speed: 4/5
- Bounce: 4/5
- Weight: 5/5
- Overall: 4.5/5
Huge in America and making big waves over here in the UK, Brooks seem to be building up their fan base pretty rapidly.
The Ghost Max 2, which follows on from Brooks’ popular Ghost Max trainer, has a nitrogen-infused DNA Loft V3 cushioning (aka super cushioned for comfort and bounce).
A GlideRoll Rocker also supposedly helps deliver “smooth heel-toe transitions”, perfect for the beginner through to the advanced runner.
“If I was to think of one word when running in these, it would be ‘supportive’,” Lucy said.
“These trainers are made to last, which is exactly what you want when you’re paying over £100 for a pair.
“These aren’t the ‘bounciest’ of trainers, however, I still felt comfortable running and there was enough cushioning every time my foot hit the pavement.
“I will also add that they are a lot lighter than they might look, which is ideal when you’re running as nobody wants to feel heavy-footed.
“Plus, I am in love with the stand-out colourway. A big thumbs up to these.”
Asics NOVABLAST 4, £135
- Comfort: 5/5
- Speed: 4/5
- Bounce: 4/5
- Weight: 5/5
- Overall: 4.5/5
“Put simply, I love these trainers,” Alice said.
“The all-white look might not be the most practical, but these are the perfect mix of mega-bounce and support.
“At only 225g, they are super lightweight – I mean they weigh practically nothing – and I feel like I’m running on clouds when I wear them.
“I’m not exaggerating when I say I can feel myself running faster.
“Like most running shoes, I’d suggest going half a size up in these.”
The Asics NOVABLAST are described as having a “trampoline-inspired” sole which provides “maximum cushion”, and that’s pretty much spot on.
They are one of the brand’s best-selling running shoe, and it’s easy to see why.
