Cross Training For Runners Archives — Page 72 of 73

Revitalize Your Fitness Routine with These Beach-Inspired Workouts!

October 31, 2023January 14, 2016 by David Dack

If you’re yearning to inject a dose of excitement into your workout routine, you’re in for a treat! Whether you’re a beach bum or a landlocked fitness enthusiast, this guide is here to light up your exercise routine like a summer sunrise.

Today, I’m thrilled to spill the beans on some fantastic exercises that can turbocharge your strength, speed, and agility, all while you bask in the sandy embrace of the beach.

Now, you might wonder, “Where can I partake in these sandy delights?” Well, of course, the beach is the ultimate playground, but fear not if you don’t live seaside! A long jump pit or a sand volleyball court can serve as your fitness canvas as long as there’s sand beneath your toes, ample space, and a safe workout environment.

Ready? Let’s go!

Benefits of Sand Workouts

Sand workouts can offer a range of advantages that make them an excellent addition to your training routine.

Here’s why you should consider incorporating them into your training plan:

Lower Body Strength:

Running in the sand engages the muscles below the knee, including your ankles and toes, in unique ways that flat surfaces can’t replicate. The added resistance of the sand challenges these muscles, making them stronger and more resilient.

Stabilizer Muscles:

Sand workouts require you to constantly adjust your balance as the sand shifts underfoot. This engages your stabilizer muscles, which are often underused in regular running. Strengthening these muscles can enhance your overall stability and reduce the risk of injury.

Increased Challenge:

Performing bodyweight exercises on sand adds an extra layer of difficulty due to the resistance it provides. It pushes your muscles to work harder, making your workouts more challenging and rewarding.

Speed and Agility:

Sand’s resistance forces your muscles to adapt and become more powerful. This can translate to improved speed and explosiveness in your running, helping you become a faster and more agile athlete.

Beach Vibes:

If you’re fortunate enough to live near a beach, sand workouts offer a refreshing change from the gym’s monotony. Exercising in the sun and natural surroundings can boost your mood and add a new dimension to your fitness routine.

Minimal Equipment:

One of the best things about sand workouts is that they require very little equipment. You’ll need your running shoes (or you can go barefoot), your body weight, and, of course, sand. It’s a convenient and accessible way to challenge both your aerobic and anaerobic systems.

Choose the Right Beach

Choosing the right beach is a crucial first step when planning your sand workout. Not all beaches offer the same conditions, and your choice can significantly impact your experience.

Beaches can vary widely in terms of their surface. Some may have slanted or uneven terrain, while others could be littered with rocks and debris, which can be uncomfortable.

While it might seem like soft sand would be easier on your muscles and joints, it can actually be quite challenging to run on. Soft sand has a lot of “give,” making each step more demanding and increasing the risk of foot and ankle injuries, especially if you’re not accustomed to it. For a safer and more comfortable workout, opt for firmer sand, which provides adequate cushioning without the added strain.

What’s more?

Wet sand near the water’s edge is often the best choice for a sand workout. It offers a firm yet supportive surface that’s easier on your body. Start your runs here, and as your lower body strengthens and you become more accustomed to running in the sand, you can gradually progress to softer sand if desired.

Additional resource – Trx exercises for runners

Protect Yourself from The Sun

Beach running comes with its own set of challenges, including exposure to direct sunlight. Protecting your skin from the sun is essential to avoid sunburns and reduce the risk of skin issues, including skin cancer.

For starters, apply a broad-spectrum sunscreen to all exposed areas of your skin. Opt for a sunscreen with a high SPF, ideally 50 or higher, and make sure to apply it generously. Reapply as needed, especially if you’re sweating. Sunscreen is your primary defense against harmful UV rays.

Try to schedule your beach runs during the early morning or late evening when the sun’s intensity is lower. Avoid running during peak hours, typically between 10 a.m. and 4 p.m., when the sun’s rays are at their strongest.

What’s more?

Wear lightweight, long-sleeved shirts to cover your arms and upper body. Consider adding a running hat or visor to shield your face from the sun. Sunglasses with UV protection can also help protect your eyes and the delicate skin around them.

Depending on your preferences and needs, you may want to invest in specialized beach running gear. For example, women may find athletic tankinis suitable for beach workouts as they offer both comfort and coverage.

Manage Your Expectations

Research indicates that beach running can burn up to 1.6 times more calories per mile compared to running on typical surfaces. This increased calorie expenditure is due to the added resistance of the sand, which engages your muscles more intensely.

That’s why you should adjust your pace. Beach running is significantly more challenging, so don’t expect to maintain your usual running pace. Be prepared to slow down and adjust your expectations. It’s essential to listen to your body and prioritize building strength and endurance over speed.

What’s more?

Running on soft sand can alter your running form, as it requires more effort to stabilize yourself. Pay attention to your form, engage your core, and maintain good posture to reduce the risk of injury.

Additional resource – One-mile training plan

The Right Start

For your initial beach runs, stick to the hard, wet sand near the water’s edge. This firm surface is more forgiving and easier to run on compared to soft, dry sand. Limit your first sessions to around 15 to 20 minutes to prevent overexertion.

Beach running places unique demands on your muscles and joints. Slowly increase your running time by adding 5-minute increments as your body adjusts to the sand. Be patient and prioritize a gradual progression to avoid overuse injuries.

While wet sand is an excellent starting point, don’t confine yourself to a single surface. As you gain confidence, incorporate short intervals (2-3 minutes) on the softer, drier sand. Afterward, switch to jogging or walking on the firm, wet sand to aid in recovery.

Although beach running offers fantastic benefits, refrain from doing all your runs on the beach, especially as a beginner. Overdoing beach running can increase the risk of Achilles tendon and ankle issues. Maintain a balanced training program that includes various surfaces.

Barefoot or Not

Beach running, with its pristine scenery and invigorating feel, can be an incredibly rewarding experience. However, the choice of whether to run barefoot or wear shoes is crucial, especially for beginners. Here’s a breakdown to help you make the right decision:

Running Barefoot

Pros:

Offers a unique sensory experience as you connect directly with the sand.
Strengthens foot muscles and enhances proprioception (awareness of body position).
Provides a more natural running gait and encourages a midfoot or forefoot strike.

Cons:

Requires calloused feet to avoid blisters and discomfort.
Puts added stress on the plantar fascia, Achilles tendon, and calf muscles, increasing the risk of soreness or injury.
Offers minimal protection against sharp objects in the sand, like rocks and seashells.
May exacerbate or lead to issues such as Achilles problems, plantar fasciitis, or ankle sprains due to the lack of support.

Running with Shoes:

Pros:

Provides support and cushioning, reducing stress on the feet and lower legs.
Offers protection against sharp objects hidden in the sand.
Suitable for runners who haven’t conditioned their feet for barefoot running.
Reduces the risk of developing or aggravating foot and lower leg issues.

Cons:

Limits the direct sensory experience of the sand.
May encourage a heel strike, which can be less efficient than a midfoot or forefoot strike.
Tips for Running with Shoes on the Beach:
Opt for lightweight, flexible-soled trainers designed for natural movement.
Choose shoes with a tight mesh to prevent sand from entering while maintaining breathability.
Ensure a snug fit to prevent blisters and discomfort.
Regularly inspect your shoes for sand and debris to maintain their performance.

Additional resource – How To walk 10,000 steps everyday

Stay Hydrated

Proper hydration is essential for a successful and safe beach run. Here are some key tips to help you stay hydrated before, during, and after your run:

Pre-run Hydration:

Aim to drink approximately one ounce of water for every 10 pounds of body weight in the three to four hours leading up to your run. This will help ensure that you start your run properly hydrated.

Be mindful of your timing to allow for a restroom break before you start your run.

Hydration During Your Beach Run:

For beach runs lasting longer than 30 minutes, it’s crucial to carry water with you or plan your route near water sources where you can hydrate.

Sweat Test for Hydration:

Perform a sweat test to gauge your hydration needs.

Here’s how:

Weigh yourself before your beach run.
Run as usual, and try to maintain your typical pace and effort.
After your run, weigh yourself again.
The difference in weight reflects the amount of fluid you’ve lost through sweating during your run.

To determine your fluid loss, know that 1 pound of body weight is approximately equal to 16 ounces (or 473 milliliters) of fluid. For example, if you lost 2 pounds during your run, you should aim to replace about 32 ounces (946 milliliters) of fluid.

Additional Tips for Hydration:

Listen to your body and drink when you feel thirsty during your run.
Consider carrying a hydration belt or handheld water bottle to stay properly hydrated while running.
In hot and sunny conditions, you may need to increase your fluid intake to account for increased sweat rates.
Rehydrate after your run by drinking water or a sports drink with electrolytes to replenish lost fluids and minerals.

Stay Safe

Safety should always be a top priority when embarking on your beach running adventures.

Here are some essential safety tips to keep in mind:

Start Gradually: If you’re new to beach running, begin with shorter workouts lasting no more than 20 to 25 minutes. As you build strength and endurance, gradually increase the duration and intensity of your runs. This gradual approach reduces the risk of injury.
Protective Gear: Protect yourself from the elements. Wear sunglasses to shield your eyes from glare, a hat to provide shade, and apply sunscreen to prevent sunburn, especially in exposed areas.
Stay Hydrated: Carry a water bottle with you during your beach run to ensure you stay well-hydrated. Dehydration can lead to fatigue and other health issues.
Footwear: Choose appropriate footwear for beach running. Lightweight, flexible-soled running shoes offer support and protection while allowing you to adapt to the unstable surface.
Foot Care: Pay attention to your foot health. Running on sandy terrain can lead to blisters or discomfort if your feet aren’t used to it. Ensure your feet are in good condition, and consider using moisture-wicking socks to reduce friction.
Beach Conditions: Be aware of the beach conditions. Not all beaches are the same. Some may have uneven terrain, hidden obstacles like rocks or seashells, or soft sand that can be challenging to run on. Choose your running area wisely.
Timing: Avoid running during the hottest part of the day when the sun’s intensity is at its peak (usually between 10 a.m. and 4 p.m.). Opt for early morning or late afternoon runs when it’s cooler.

The 30 Minute Beach Running Workout

Looking for an effective and challenging beach running workout? Try this 30-minute routine that combines sprints, strength exercises, and a cool-down for a complete beach workout experience.

The Warm-up

Start your workout with a proper warm-up to prepare your body for exercise. Begin with a slow jog for 5 to 10 minutes to increase your heart rate. Incorporate dynamic exercises like squats, inchworms, and lunges to activate your muscles.

Exercise One: Sand Sprints

Sand sprints add an extra layer of resistance, making them more challenging than regular sprints. Follow these steps:

Find a flat section of sand and mark out a distance of 80 to 100 feet (or use landmarks like two canes).

Sprint as fast as you can from one marker to the next, ensuring each sprint lasts 15 to 20 seconds.

Take a 10-second break between sprints.

Focus on maintaining good sprinting form: run tall with a straight back, keep your torso and hips facing forward, and swing your arms back and forth with a 90-degree bend.

Be cautious if you have a history of Achilles tendinitis or ankle sprains, as running on sand can increase the risk of injury.

Exercise Two: Single-leg Jumps

Begin this exercise by jogging to create the forward momentum.

Next, after a few feet, forcefully push off with your lead foot, leaping from one leg to the other with minimal contact with the sand as you drive your lead arm forward.

Stay light on your feet the entire time.

Make sure to land with your knee slightly bent, moving immediately into the next jump.

Exercise Three: Prisoner Squat Jumps

Stand tall with your hands behind your head and feet shoulder-width apart.

Next, while keeping your chest up, arms in place, and head up, squat down as low as you can, then explode up and jump forward several feet.

As you land on the ground, assume a squat position to absorb the impact, then jump again.

Repeat the squat jumps 10 to 12 times, covering as much distance as possible without losing form.

Exercise Four: Walking Lunges

Assume a standing position with feet hip-width part, chest up, and core engaged.

Next, step your right foot forward and assume a low lunge position, bending both knees to a 90-degree angle.

Then, pull your body up over the right foot and step forward to the next lunge.

Just be careful here; performing walking lunges with bad form can lead to a high risk of an injury to your back, hips, knees, or ankles.

So, keep good form throughout the movement.

Exercise Five: Bear Crawl

Begin by standing feet hip-width apart, then bend your knees, fold forward, and place your hands about three to four feet in front of you. That’s your starting position.

Next, while keeping your hips back and core engaged, bear crawl (by walking your hands and feet) 20 feet forward, 20 feet laterally to the right, 20 feet backward, and 20 feet to the left back to the starting point.

To make it more challenging, add ten push-ups after every 20-foot crawl.

Exercise Six: High Knees

Begin by standing straight with your feet hip-width apart.

Then, run in place, bringing both of your knees up to your chest as you can.

Make sure also to pump your arms as fast as you can, aiming to land on the balls of your feet.

And please keep your core engaged, back flat, and chest up the entire time.

Exercise Seven: Butt Kicks

Begin by standing tall with feet shoulder-width apart and arms bent at the sides.

Next, flex your right foot and kick your heel up towards your butt.

Then repeat on the other side and continue alternating between each leg as fast as you can without losing form, and do your best to kick your heels to your glutes each time.

To gain speed and momentum, make sure to swing your arms as quickly as you can while using your core to control your body and to keep good form.

Stair Sprints Training – A Stair Workout For Runners

July 11, 2024January 14, 2016 by David Dack

Today I’m going to share with you another of my favorite exercise methods: stair training.

I first got interested in stair climbing workouts as means for improving my aerobic conditioning without spending more time hitting the pavement.

But as time progressed, I began also using it for lower body strength, agility, flexibility, and anaerobic conditioning.

Therefore, if you are thinking about adding a stair workout into your training program, then you came to the right place.

So are you excited?

Then here we go…

The Benefits of Stair Sprints Training

Here are some of the benefits to expect if you do stair workouts on a regular basis.

Improves VO2 max. The stairs can come in handy when you are looking to improve the maximum amount of oxygen used during intense training, AKA VO2 max.

In fact, just walking up 200 steps twice a day, five days a week for a period of two months can lead to a 17 percent increase in VO2 max, according to a study published in the British Journal of Sports Medicine.

Strengthens the legs. Climbing the stairs is one of the best exercises you can do to tone your lower body muscles, including your glutes, quads and calves, (but without the impact usually associated with running, or sprinting).

Costs nothing. As long you have access to a staircase, whether they are public stairs, bleachers, apartment blocks or stadium stairs, you are in the right place.

Offers variety. You can do all sorts of exercises on the staircase including, sprints, plyo moves, and variations of the standard bodyweight moves, such as push-ups, squats and lunges, adding more variety to your current training routine.

The Ultimate Stair Workout for Runners

I hope you are now aware of the many benefits that stair climbing has to offer.

Therefore, and without further ado, here is a high intensity interval training staircase workout I put together that cannot only help you boost fitness and strength, but also help you become the best runner you can be.

Find the Right Stairs

First off all, you need to locate a safe, well-lit stairs.

A high school or football stadium are some of the best venues to start stair training. You can also check out the bleachers or the local park for convenient stairs.

Nonetheless, if you couldn’t find any, then any large flight of stairs, even in your building or office, will work.

Next, make sure that the flight of stairs has at least 20 to 40 steps, or more.

It should take you up to 10 to 20 seconds to run up the whole flight.

Plus, make sure that your entire foot fits on the step tread.

This will make sure you have enough room to do the strength exercises, as well as help you run up and down without trouble.

Additional resource – Trx exercises for runners

Warming Up For Stair Workouts

Start your workout with the right warm-up to avoid muscle pulls and to get your body ready for the task ahead.

Jog slowly for 5 to 10 minutes, then do a set of dynamic moves, such as lunges, inchworms, squat, etc to loosen up your body and fire up your muscles.

Try this dynamic warm-up here.

Repeat it for two to three times before moving into the workout.

Note: Please be careful here. The workout I’m sharing with you today is intense, so if you haven’t done much intense exercise lately, then you need to be realistic and start with fewer reps, staying within your fitness skill the entire time.

So feel free to adjust the exercises below to your own fitness level and goals.

Nothing is written on stone here.

Stair Training Exercise One: Sprints

Begin facing the bottom of the stairs.

Next, sprint up the stairs as fast as you can, by pumping your arms vigorously by your sides and tapping each step and getting off that step as fast as you can, then walk back down to starting point.

Repeat six to eight more times, depending on your fitness levels and the length of the staircase.

Use proper technique when running up the stairs.

Keep most of your weight on the balls of your feet and knees aligned over your feet the entire time.

Please keep your back flat and run as straight as you can, allowing for no slouching or bending at the waist.

Stair Training Exercise Two: Step Forward Lunges

Begin at the bottom of the staircase, then step your right foot onto the second or third step, bending both knees to a 90-degree angle and lowering into a lunge.

Next, push off with your right foot, then propel yourself up the stairs, stepping your left leg up to meet your right, then stepping it forward and lowering into the next lunge.

Continue lunging forward until you reach the top of the stairs.

Keep your front knee tracking over your toes, and torso upright throughout the exercise.

Then walk down for recovery.

Stair Training Exercise Three: Squat Jumps

Start at the bottom of the stairs, then lower your hips down to a squat, engage your core, swing your arms, then hop up to the next step with both feet, landing in a squat.

Hold it for a moment, then jump up to the next step and keep squat jumping, transitioning effortlessly from squat to jump until you reach the top of the stairs.

If the steps are too close together, then jump high enough to skip two, even three, steps at a time.

Stair Training Exercise Four: Skip a Step

https://www.youtube.com/watch?v=ydAjynaxqbU

Just like Exercise One but this time aim to sprint-jump high enough to skip a step or two.

Then quickly walk down for recovery.

Make sure to pump your arms and keep good form on the way up.

Stair Training Exercise Five: Skater Steps

Stand facing the stairs, then step your left foot on the far-left end of the second step.

Next, push off with your left foot and hop onto your right foot, placing it to the right side of next step.

Continue ascending the stairs, alternating sides, until you reach the top of the stairs, then walk down for recovery.

Stair Training Exercise Six: Triceps Stair Dips

Begin by sitting on the edge of the second or third step, with feet on the floor and hands under your shoulders.

Raise your hips up until your arms are straight and extend your legs, resting your heels on the floor.

Make sure to keep your hands shoulder-width apart and shoulders down and away from ears the entire time.

That is your starting position.

Next, while engaging your core and keeping your butt lifted, start performing dips by lowering your body up and down.

Make sure the movement is coming from your arms, not from pushing your butt up and down.

Perform at least 12 to 15 reps to complete one set.

Stair Training Exercise Seven: Hop Ups

Begin at the base of the stairs with your feet slightly more than shoulder width apart and core engaged.

Next, hop up and down from the first or second step for 20 to 30 times without stopping, to complete one set.

Make sure to keep your hops powerful and fast.

Stair Training Exercise Eight: Mountain Climbers

https://www.youtube.com/watch?v=fBZHkGT0W5Y

Face the stairs, place your hands on the second or third step with your arms firm, legs extended behind you, and core engaged.

Next, lift your right foot off the floor then bring your right knee as close to your chest as possible.

Return to the starting position and switch sides.

Continue alternating legs, bringing your knee to your chest as fast as you can without losing form.

Do 16 reps on each side without pausing to complete one set.

Stair Training Exercise Nine: Single Leg Hops

Begin at the bottom of the stairs, then stand on your right leg with your left bent.

If you have balance problems, then make sure to lightly hold the railing or a wall for more balance and support.

Next, with core engaged and soft knees, jump up one step, then the next, until you complete the whole flight.

Then walk down for recovery, and switch sides.

I’d also recommend this speed ladder drills routine.

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Featured Image Credit – Lorna Jane via Flickr

Your Tabata Sprints Guide -The Tabata Workout Plan You Need

July 9, 2024January 14, 2016 by David Dack

If you do any form of exercise, you’ve probably heard about Tabata sprints training one too many times.

But have you ever wondered where the heck Tabata came from ? and how it became such a big buzzword in the fitness world?

Well, if your answer is yes, then today you’re in luck as I’ve spent long hours researching the subject so you don’t have to, and the answers are quite amazing. You’ll definitely learn how to do tabata sprints without much second guessing.

I’ll also share with you a simple Tabata workout routine to get you started on the right foot without needing any special equipment and paying any gym fees.

Let’s delve in.

What Is Tabata Workout Training?

The Tabata training method involves exercising at full effort for 20 seconds, recovering for 10 seconds, then repeating the cycle for eight times for four minutes. The high-intensity burst is performed at or near maximal effort while the recovery period is usually at 50 percent of maximum capacity.

Genesis – Study Behind the Tabata Protocol

Quick history lesson: The Tabata method was developed by Izumi Tabata Ph.D., a former scientist, and researcher at Japan’s National Institute of Fitness and Sports in Kanoya,

Dr. Tabata took a group of young athletes from different background and skills, then split them into two groups: one performing moderate intensity training (the control group), the other high-intensity training.

His goal was simple: to see if the subjects would benefit from a 20/10 session repeated eight times. He wanted to assess how intense and intense, and how short, the interval session could be to result in measurable gains and growth.

And he got a sobering answer: Four Minutes.

The results were published in 1996 in the journal “Medicine and Science in Sports and Exercise.” Under the title “Effects of Moderate-Intensity Endurance and High-Intensity Intermittent Training on Anaerobic Capacity and VO2max.”

Let’s delve a little deeper into the research.

The Initial Study

The initial study goes back to 1996 when Dr. Tabata and his team of researchers examined two groups of amateur athletes in their mid-twenties for six weeks.

The athletes studied where divided into two groups, following two different workout protocols.

Group, I followed protocol One where they exercised for an hour of stationary cycling at 70 percent of VO2 max, five days a week. This is similar to a long-running session at a steady moderate pace.

Group I exercised for five days a week for a total of six weeks. Each session lasted one hour. That’s roughly 1,800 minutes of moderate intensity training for the control group over the six weeks.

Group II followed protocol Two in which they exercised four times per week, opting for a workout that consists of eight 20-second bursts of highly intense biking—at 170 percent effort—and 10-second of rest, totaling 4 minutes a workout. Think tabata sprints.

Group II exercised for four days a week for six weeks. Each session lasted four minutes and 20 seconds—with ten seconds of recovery between each set. That’s about 120 minutes of high-intensity training over the six weeks.

The Conclusion

The first group improved their maximum aerobic capacity (cardiovascular) by 9.5 percent but showed little or no improvements in their anaerobic system (muscle).

Nonetheless, the Interval training group crushed it. Not only did they increase their aerobic capacity by 14 percent but they also improved their anaerobic power (how long you can exercise at maximum effort) by 28 percent. That’s huge.

To conclude, high-intensity interval training has a huge effect on both the aerobic and anaerobic systems. The group that worked out less, and thanks to high-intensity intervals, ended up fitter at the end of the six weeks.

MIND BLOWN!

Additional resource – Bolt top running speed

Benefits of Tabata Sprints Training

Here is a list of the benefits to expect if you do Tabata training on a regular basis:

Improved anaerobic capacity. Anaerobic power can be defined as the amount of extra work a runner can eke out beyond their aerobic capacity. According to research, an improved anaerobic capacity can help you run faster and longer by improving fatigue resistance and muscle’s ability to flush out lactic acid.

Burns mad calories. The typical Tabata workout routine can burn up to 12 to 15 calories per minute, according to a study. Therefore, the Tabata workout method is a 4-minute fat-burning miracle workout.

Endless combinations. What I like about Tabata workouts is the endless number of training combinations you can do. You can perform any exercise you like. You can do push-ups, squats, tabata sprints, burpees or any other exercise that hits large muscle groups.

Saves times. Tabata can help you squeeze a workout in and stay consistent with your fitness routine—especially when pressed for time. All you need is some space, a mat, and there you go.

Here’s a list of further research about the effects of tabata style training.

Study 1

Study 2

Study 3

Study 4

Be A Well Rounded Athlete

Hopefully, by now, you’re excited about incorporating Tabata sprints workouts into your routine, nonetheless, keep in mind that these shouldn’t be an alternative to your current running sessions.

Instead, to reach your best performance, make sure to follow a well-rounded running program that includes recovery runs, tempo runs, interval sessions, Fartlek intervals, and long runs.

Tabata Logistics – Time it Right!

To keep track of your training time and your cycles, you can simply use a stopwatch or a tabata app.

A timer is key for doing Tabata right and efficiently, especially if you’re running and are unable to look at a screen to check the time remaining for each round or bout.

If you’re pushing yourself to the max (which what you should be doing when Tabata training), then it’s going to be virtually impossible to keep it together while checking a watch, your smartphone, or a wall clock.

I prefer using apps because they take the guesswork out of the equation, helping me stay focused on the task at hand. One of my favorites is the Tabata pro (Get it for $3). Or google search Tabata and you will find plenty of free versions that deliver.

Just set it once, press start, and get to work.

The 30-Minute Tabata Workout For Beginners

The below routine involves doing five rounds of intense work Tabata style. Each round lasts for four minutes

Here’s the truth. If you go maximum effort during the high-intensity intervals, the four-minute cycle will feel like the hardest and most challenging four minutes of your life. It might be too much for some people.

Again, here’s how to proceed :

Work out at your maximum effort 20 seconds
Recover for 10 seconds
Complete eight rounds.

Push as hard as you for 20 seconds, either eking out as many reps as you can of an exercise or moving as fast as possible when doing sprints or any other form of cardio exercise.

Rest for 10 seconds, then repeat the process for a total of eight times.

Without further ado, here is my favorite Tabata workout protocol.

The Warm-up

Before you perform any Tabata sprints, warm up by jogging for 5 minutes and doing dynamic exercises to increase your core temperature and loosen up your muscles and joints.

Regardless of the exercise you pick, please always start with a 10-minute warm-up. You want your core more temperate to raise and heart rate up, so you can perform at your best without hurting yourself.

Once you’re done tabata training, start the cooldown. Your heart will be racing like crazy and muscle twitching. Go for a slow jog, walk, or do some stretches to bring them back to normal levels.

Round One: Tabata Sprints

Sprint for 20 seconds, rest for 10, then sprint for another 20 seconds, shooting for eight sprints at an all-out effort.

You can also perform the sprints on a steep hill, but make sure to pick a hill that’s not too technical since you will be running at your maximum speed for at least the first set of reps.

Round Two: Tabata High Knees

https://www.youtube.com/watch?v=whHxoB-AFYQ

Stand feet hip-width apart. Keep your back flat, and core engaged the entire time.

Perform high knees by jumping from one foot to the other, lifting your knees as high as you can. Focus on lifting your knees up and down as fast as you can, landing on the balls of your feet as you run in place.

Do this for 20 seconds, rest for 10, then repast the cycle for eight times to complete the round.

Round Three: Tabata Jumping Lunges

Take a lunge position with your right foot forward, knees bent, and left knee nearly touching the floor.

Next, while extending through both legs, explode up and jump as high as you can, swinging your arms to gain momentum. Then switch the position of your legs mid-air, moving your left leg to the front and right leg to the back, and immediately lower yourself into a lunge on the opposite side.

Keep jumping back and forth for 20 seconds, then rest for 10, repeating the cycle for eight times.

If you can’t keep doing jump lunges with good form, then perform walking lunges instead. Be aware of your limits.

Round Four: Tabata Squats

Assume an athletic position with feet hip-width apart. For more challenge, hold a set of dumbbells or plates at shoulder-height.

Next, to perform the squat, bend your knees and sit back, lowering yourself down until your thighs are parallel to the floor. Keep your back flat, head facing forward and toes tracking over the knees the entire time.

Last up, return to standing by pushing through your heels.

Continue squatting for the full 20-second interval, moving as fast as you can, then rest for 10 seconds. Repeat the cycle eight times.

Round Five: Burpees

Stand feet hip-width apart, back straight and core engaged.

Next, squat down and place your palms on the floor, then jump both of your feet into a full plank position, then quickly hop your feet back into a squat and, explosively leap into the air, reaching your arms straight overhead. Add a clap for some sound effect!

In case you’re looking for more challenge, then you can either add a standard push up from your plank or drop your chest to the floor before jumping back up.

Conclusion

Here is the routine in a nutshell

Round 1 (4 minutes) Sprints

Sprint at your highest speed for 20 seconds.
Rest for 10 seconds.
Complete eight rounds for a total of 4 minutes.

Round 2 (4 minutes) High Knees

High knees for 20 seconds, as many reps as possible with good form.
Rest for 10 seconds.
Complete eight rounds for a total of 4 minutes.

Round 3 (4 minutes) Jumping Lunges

Jumping lunges for 20 seconds, as many reps as possible with good form.
Rest for 10 seconds.
Complete eight rounds for a total of 4 minutes.

Round 4 (4 minutes) Squats

Squats for 20 seconds, doing as many reps as possible with good form.
Rest for 10 seconds.
Complete eight rounds for a total of 4 minutes.

Round 5 (4 minutes) Burpees

Do as many burpees as you can for 20 seconds.
Rest for 10 seconds.
Complete eight rounds for a total of 4 minutes.

Tabata Sprints Workout – The Conclusion

There you have it.

Whatever exercises you pick, your choices should target large of muscles to get the most out of Tabata sprints training.

It’s perfectly okay to feel some soreness or muscle pain during and following your first few Tabata sessions. That’s actually how you know that you’re doing it right.

As you get fit, you’ll body will adjust, and you’ll only experience a mild to moderate soreness after the beginning.

For more, here are some of my favorite cardio workout alternatives to running.

Please feel free to leave your comments and questions in the section below.

In the meantime thank you for reading my post.

Keep Running Strong

David D.

Weighted Lunges, Pulse Lunges… – How to Do Lunges

November 13, 2024November 6, 2015 by David Dack

If you’re into lunges, whether it’s weighted lunges, pulse lunges, or alternating lunges, then you have come to the right place.

The fact is, lunges are one of my favorite strength exercises of all times: The ol’ good lunges, along with 10 variations you can do to change the emphasis on different parts of your lower body.

They are ideal for runners because, to some extent, they are just like running.

When you perform lunges, your body is slightly off balance with more emphasis on a single-leg motion at a time, just like when you run.

Not only that, lunges target the main running muscles—your hamstrings, quadriceps and the glutes.

What Do Lunges Work?

Here is a short list of the benefits you can reap from doing lunges on a regular basis.

Strengthen. Lunges are some of the ideal leg strengthening exercises you can do to become a faster and injury-free runner over the long haul.

The typical lunge targets the quadriceps, hamstrings, and glutes muscles like nothing else.

Building strength and power in these muscles can help you boost sprinting speed as they work together to pull your body in a forward motion.

Plus, since lunges require balance, you will also be indirectly working on strengthening your stability muscles—mainly the glute minimus and glute medius.

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Protect against injury. Strong leg muscles can help bulletproof your body against common overuse running injuries.

For instance, strengthening the muscles around your knees, think hamstrings, quads and calves, can protect your knees form the high impact nature of running, and reduce the strain placed on them while hitting the pavement.

Balance & coordination. Lunges are some of the best leg exercises you can do to improve coordination and balance.

Enhancing your single-leg balance is key for preventing injuries such as ankle sprains.

Increase stride length. Lunges can also help you increase your stride length, which ultimately will help you boost your speed.

In fact, according to a study published in the “Journal of Strength and Conditioning Research” in 2009, lunges (the forward and the jumping variations) have been shown to increase hamstring strength and running speed.

Warm-up. This is a powerful dynamic exercise you can use as a warm-up, because they can fire up your hamstrings and quadriceps, enhance lower limb function, and increase body temperatures. This exercise is also a part of the Myrtl routine.

Convenient. Lunges are really practical and convenient and can be done almost anywhere, given that you have enough space and the motivation to do them.

Scalable. You can also easily modify them to fit with your own fitness needs and level.

You can make them more challenging by adding weights, performing more reps, increasing the width of the lunges, or doing some of the advanced variations I’m sharing with you below.

Many variations. What I really love about lunges, and just like the push-ups, squats and planks, that it’s nearly impossible to grow bored with them because there are so many variations and ways of doing them.

The 10 Lunges Variations to Try

This post outline 9 types of lunges you can add to your strength crosstraining workouts.

That’s a lot of variations, but if you are like me then you surely realize that variety is the spice of life.

1. The Basic Lunge

This is the standard lunge.

Use this one to master proper lunge form and to target the hamstrings and glutes.

Proper Form

Assume an athletic position with feet hip width apart, back straight, core engaged.

Next, take an exaggerated step forward with your right foot, then lower your left knee within an inch of the floor.

Next, use the muscles of your left leg to pull yourself back up into the starting position, then continue forward alternating between the right and left leg.

Make sure to keep your upper body engaged but in a neutral position, just like when standing with a proper posture.

Allow for no forwards nor backward leaning.

And don’t twist either.

Embrace your core by pulling your belly button back toward your spine. Focus on reaching ahead of your body as you as possible while moving in a straight line the entire time.

Complete 12 lunges with each leg to complete one set.

2. Weighted Lunges

Benefits

To make the basic lunge more challenging, add weights to it.

You can up the ante by using a set of challenging dumbbells, kettlebells or a loaded bar.

You can also use heavy gym bag or your kid, if they don’t mind.

Additional resource – The Myrtle routine

Proper Form

Begin by holding a dumbbell in each hand with arms fully extended overhead.

If you are using a barbell, then to rest it across your upper back and have control over the weight the entire time.

Next, step forward into a deep lunge with your right leg, then drop deep into the lunge by bending both knees to a 90-degree angle.

Please, keep your chest up and torso upright throughout the movement.

No hinging forward is allowed.

Keep your core engaged the entire time to help you keep good form and protect your lower back.

Last up, bring your left leg forward and switch sides to complete one rep.

3. Jumping Lunges

Benefits

Add a plyometric effect to your lunges by incorporating this powerful move into your training arsenal.

Jumping lunges are key for increasing explosive strength and endurance in your lower body, which can help you run faster, and more efficiently.

This is a high intensity exercises, so pace yourself and be careful.

Proper Form

Start in a basic lunge position with your right leg in front.

Next, lower down until your knees almost touches the floor, push through both feet then quickly explode upward so that your feet come together and switch your legs midair to end up in a lunge with your left leg in front.

Keep switching legs in this manner as fast as you can for one full minute to complete one set.

4. Backwards Lunges

Benefits

This is the backward way of doing the basic lunge.

The backwards lunge emphasizes the quads and glutes more than any other muscle.

Proper Form

https://www.youtube.com/watch?v=LWaVpSqXDE4

Assume an athletic position, then take a large and controlled step backwards with your right leg, landing on the ball of the foot, then bend both knees until they are bent at a 90-degree angle.

Lower your hips until your front thigh is parallel to the floor with the lead knee positioned directly over your ankle.

Make sure your left knee is over your left ankle.

Last up, extend your knees and hips and press back up to standing position, then switch sides.

Continue alternating legs for 24 reps total to complete one set.

Additional reading – How to Avoid Running Injury

5. Reverse Lunge and Kick

Benefits

This one takes the above a variation a level higher and it’s great as a warm-up exercise as well.

Plus, it’s a great dynamic stretch for your hamstrings and hip flexors.

Proper Form

Stand tall with back straight and core engaged.

Then step back with your right foot coming into a deep lunge, and bending both knees to a 90-degree angle.

That’s your starting position.

Next, to perform this variation, shift your weight into the left foot and press your left heel into the floor as you push off with your right foot, kicking your right leg up and out in front you (like a kickboxing move) and touching your right toes to your left hand (if you can).

Last up, return to the lunge position in a slow and controlled manner.

Switch sides to complete one rep.

Aim for 12 reps to complete one set.

6. Lateral Lunges

Benefits

Also known as the side lunge, this variation is key for building strength in the abductors and hip stabilizing muscles.

This move also improves flexibility in the hamstrings and hip flexors.

Proper Form

https://www.youtube.com/watch?v=Kg0cMxAbKV8

From a standing position, step your right foot directly out to you right side.

Next, bend your right knee and sit your hips back, while keeping your left leg extended, and both feet flat on the floor the entire time.

Focus on pushing your hips back as if going to sit down on a low chair and keep your foot flat on the ground the entire time.

Last, and with a smooth and effortless transition, press back up to starting posting by pushing with your right leg.

Then repeat on the other side.

Aim for 10 reps on each side to complete one set.

8. Lunge with Rear Leg raise

Benefits

This variation ups the ante with your stability and balance while hitting hard the glutes and hamstrings.

Proper Form

Start by performing the standard lunge with your right leg forward.

Next, while engaging your core and extending your right leg, hinge forward at the hips and lift your back leg straight up until it’s parallel to the floor.

Make sure to form a straight line from your head to your left heel.

Last up, return to standing position and switch sides.

Aim for 8 reps on each side to complete one set.

9. Step-up and Lunge

Benefits

This move will come in handy if you do any type of uphill running.

In fact, the step-up and lunge is one of the best runners oriented strength exercises that there is.

This move can also help you jump higher, sprint faster and build some serious muscles in your lower body.

To perform this variation, you will need a step or a box about mid-shin height.

Proper Form

Begin by stepping your right foot onto the box or step, while the left foot is firmly planted on the ground and stretched back into a lunge position.

Next, look forward, engage your core, push through your right heel, then stand all the way up and bring your leg left to a high knee.

Then move your leg back to starting position in slow and controlled manner and lower down into a deep lunge without wobbling.

Do 8 to 10 reps on each side to complete one set.

You can make this move more challenging by holding a dumbbell in each hand by your sides.

10. Pulse Lunges

Benefits

This one is ideal if you are looking to build endurance in you all of your lower leg muscles without moving much.

The pulse can teach you a lot of keeping yourself in check and under control while you feel the burn.

Proper Form

Assume a standard lunge position with your right leg as the lead leg.

Next, begin pulsing by lowering down and up about 3 inches repeatedly until you have performed all reps.

If you are starting to feel the burn and legs start shaking during this exercise, then you are in the right place.

This is what’s supposed to happen.

Perform 16 to 20 pulses in the low position on each side to complete one set.

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Conclusion

And that’s it for today. I hope you like the above 10 lunge variations. Just make sure to start doing them ASAP.

In the meantime, thank you for reading my post.

Feel free to leave your comments and questions below.

David D.

13 Squat Variations for Runners: From Basic to Weighted, Transform Your Running Game

November 1, 2023October 23, 2015 by David Dack

Let’s talk squats, shall we? Imagine if I could serenade every runner with a strength training love song, it’d be crooning “Squat, squat, squat…” on a never-ending loop! Because if there’s one golden nugget of exercise that I’d shout from the rooftops for every runner to embrace, yup, you guessed it – it’s the squat.

Here’s the lowdown for my fellow pavement pounders: whether you’re just stepping into your running shoes or have countless miles under your belt, squats (with their trusty sidekick, planks) deserve a standing ovation in your training routine.

Do Squats Help with Running?

So what makes the squat such a fantastic exercise?

Here are some of the reasons:

Increased strength

To truly thrive in running, strength isn’t just a bonus; it’s a necessity. It’s your shield against injuries and your ticket to top-notch performance.

Enter squats.

They’re like the Swiss Army knife of exercises – efficient, versatile, and oh-so-effective. From your quadriceps to your glutes, squats ensure that every running muscle gets a piece of the action.

Check “The Effects of Resistance Training on Endurance Distance Running Performance Among Highly Trained Runners: A Systematic Review” by Rønnestad et al., which explores the impact of resistance training on endurance athletes.

Boosted Core strength

Think of your core as the control center. When you squat, it’s working overtime to keep everything in check, making sure you’re moving right and staying injury-free. Want to level up? Add some front squats, overhead squats, and those sassy twisting squats to the mix. Your core will thank you (maybe not immediately, but definitely in the long run!).

Don’t take my word for it. Check out a research like “Core Muscle Activation During Swiss Ball and Traditional Abdominal Exercises” by Escamilla et al. This study delves into the activation of core muscles during various exercises, including squats.

Prevents Injury

Ever heard of pesky nuisances like the iliotibial band syndrome or runner’s knee? Well, by turbo-charging muscles like your hip abductors and quads, squats are like your personal bodyguards, shielding you from these running woes. Studies such as “Prevention of Running Injuries” by Fields et al. are a perfect example. This research examines strategies for injury prevention in runners.

Improve Bone Mass

Squats, as well as other weight-bearing exercises, help fortify your bone mass. So, as you gracefully dance through the years, squats are ensuring your bones remain as sturdy as a fortress, keeping issues like osteoporosis at bay.

Improved Flexibility

Imagine squats as your personal yoga instructor, guiding your body to stretch, bend, and twist, exploring its full potential.

Every time you squat, you’re granting your ankles, knees, hips, and glutes a ticket to the flexibility fiesta! Embracing this complete range of motion? It’s not just a boon for turning you into a human rubber band, but it’s pivotal for elite performance and sidestepping injuries.

The 11 Best Squats For Runners

Squats can be performed in so many ways.

So here are 13 squat variations for your squatting pleasure.

Squat For Runners – 1. Basic Squat

This is the standard squat.

Master this basic move before you move onto the more challenging variations.

Here are a few pointers to help you master the basic form:

Before you dive headfirst into the ocean of squat variations, let’s get you acquainted with the OG: The Basic Squat. It’s the foundation, the bedrock, the ‘original’ in your squat playlist. And nailing this down? It’s your golden ticket to all the cool, fancy versions out there.

Want a visual? Check out this handy tutorial: YouTube Tutorial on Basic Squat

Step-by-Step to Squat Perfection:

Set the Stage:

Stand tall, feet hip-width apart. Point those toes out just a tad.

Let your arms chill by your sides.

Channel a proud peacock: shoulders back, core engaged, and stand as if you’re trying to impress someone cute across the room.

The Descent:

Now, the fun part! Lower down, bending those knees. Aim to get those thighs chatting with the floor, becoming parallel buddies. But hey, if you two don’t hit it off right away, just get as low as feels right.

Quick checkpoint: keep those knees playing nice with your toes. And those toes? They’re glued to the floor, no lifting!

Push through those heels, straighten up, and give your glutes a good squeeze as you ascend.

Pro-tip: Imagine you’re in a love triangle with your knees and toes. Keep the knees tracking over your toes the entire time. It keeps the drama in check!

And voila! You’ve just done the basic squat. Keep practicing, and soon, you’ll be the talk of the squat town!

Squat For Runners – 2. Weighted Squat

Once you get the hang of the basic squat, then you can up the ante by adding weights.

In this variation, make sure to have a set of dumbbells of a challenging weight.

Proper Form

Ready to turn up the intensity a notch?

Let’s introduce a little extra “oomph” to your squats with some added weight! Once you’ve danced with the basic squat and feel like you’ve got the rhythm, it’s time to jazz things up.

Why Weighted Squats?

When you add weights to your squat routine, you’re essentially challenging your muscles to work a bit harder. And guess what? They love a good challenge! It’s like turning your squat from a casual stroll in the park to a delightful uphill hike.

Need a step-by-step visual? Dive into this tutorial: YouTube Tutorial on Weighted Squat.

Let’s Break Down the Weighted Squat:

Starting Strong:

Grab a pair of dumbbells that give you that “just right” challenging feel. Not too light, not too heavy.

Stand athletic. Feet? Shoulder-width apart. Dumbbells? Held by your side, palms giving each other a secret handshake.

This is home base. Your starting position.

The Mighty Descent:

Engage that core, it’s your secret weapon!

Squat on down. Imagine there’s an imaginary chair you’re trying to sit on. Bend at those hips and knees.

Hold that squat for a moment.

Climbing Back:

Time to rise back to stardom. Slowly and powerfully push up, coming back to your starting pose.

Remember, it’s a performance, not a race. Grace over pace!

Your Challenge: Go for 10 to 12 reps.

Additional resource – The Myrtl routine

Squat For Runners – 3. Wall Squat

This variation is relatively easy and can help you build mobility and endurance in your lower body.

Do this variation more often if you are often plagued with runners’ knee or knee pain because wall squats are safe and target the quads more than the standard version; according to a study, weak quads are linked to knee pain in runners.

Proper Form

Ever felt like taking a bit of a lean against a wall while working on those legs? Well, the wall squat is your buddy!

It’s the cool cousin of the standard squat, giving you a mix of ease and challenge at the same time. Plus, for those of us who’ve felt the pesky sting of runner’s knee or the occasional knee twinge, this might just be the balm you need.

Why Wall Squat?

The wall squat, while seemingly chill, is great for enhancing your lower body’s endurance and mobility. It’s especially nifty because it zones in on those quads. And a little birdie (actually, some smart research) says that beefing up those quads can be the key to waving goodbye to knee pain for runners. So, let’s give those quads some love!

Breaking Down the Wall Squat:

Start with the Wall:

Your back? Cozy against a wall. Your feet? Placed confidently about two feet out in front of you. Remember, stand tall and proud; this is your power pose!

Slide & Glide:

Now, imagine you’re about to sit in a chair that’s not there. Push those hips back against the wall and slide down. The goal? Get those knees to a comfy 90-degree angle.

Hold the Magic:

Here’s where the fun (and burn) starts. Hold that pose! Aim for one to two minutes. Feels long? Just think of all the strength you’re building!

Level Up:

Finding it too breezy? Let’s play a game. Lift your right foot for a few seconds, then the left. It’s like you’re dancing but also toning those calves.

When done, slowly glide back up, standing tall and feeling the victory in those legs.

So the next time you see a wall, you know it’s not just for leaning against casually. It’s your workout buddy! Happy wall squatting!

This will also engage more of your calves.

Squat For Runners – 4. Tiptoe Squat

Dreamed of dancing on your tiptoes but never signed up for ballet? Well, the tiptoe squat has got you covered. Not only is it a fun variation, but it’s also fantastic for getting those calves and quads in shape. And here’s the best part: If you’ve ever thought, “I wish my quads were more toned without enlarging my glutes,” then this is your golden ticket!

Why the Tiptoe Squat?

It’s all about targeting those specific muscles. This squat dives deep into the calves and quadriceps, ensuring you get that sculpted look.

Need a visual? Here’s how it’s done: YouTube Tutorial on Tiptoe Squat

Mastering the Tiptoe Squat:

Stand confidently, feet a hip’s distance apart. Now, channel your inner ballet dancer and elevate onto the balls of your feet. Voilà! Your power stance is ready.

With grace, lower into a squat. Remember, slow and steady wins the race here. Once you’ve gone as low as feels good, take a moment to appreciate the burn, then rise to your starting position, keeping those heels lifted.

Feeling wobbly? It’s natural. Engage that core for balance. This isn’t just about keeping you steady; it also acts as a shield for your lower back.

Tip: If you’re new to this and need some added stability, don’t hesitate to use a chair or wall for support.

Squat For Runners – 5. Figure-four Squat

This variation targets the glutes and legs (just like the standard squat) but with the added bonus of stretching out those often-ignored glutes.

In other words, It’s a squat and a stretch at the same time.

Figure-four squats are also ideal for boosting balance and endurance in the quadriceps and glutes.

Proper Form

The Technique

Start with a mini-squat: keep your back straight your core on alert. Now, lift that right leg, bend the knee, and gracefully cross it over the left, resting the right ankle just above the left knee. There you are—in your poised starting position.

The Dive & Rise:

Dive into a squat. Feel the glutes stretching? That’s the magic! Push those hips back, and bend that left leg. Once you feel the depth, ascend back to your starting grace. Voilà—one rep down!

Steady as You Go:

If you’re thinking, “This feels wobbly,” you’re not alone! So, if balance is a challenge, grab a chair or align with a wall. And always remember—core engagement isn’t just about abs; it’s your balance guardian.

Tip: Aim for eight reps on each side for a full set. And don’t rush; the beauty lies in the stretch and control.

Let the Figure-four squat be your go-to for those days when you desire both muscle engagement and a sweet stretch. Let’s get squatting—and stretching!

Squat For Runners – 6. Sumo Squat

Sumo squats engage about every muscle in the lower body, including the quadriceps, glutes, hamstrings, and calves.

Not only that, this variation also increases muscular endurance and mobility.

The bodyweight sumo squat is challenging enough, but if you are looking for more, feel free to use a barbell or dumbbell for more training effect.

Proper Form

Mastering The Sumo Stance:

Start with Swagger:

Plant your feet wide apart, wider than your usual squat. Channel your inner sumo wrestler – toes confidently pointing outwards just a tad. That’s your power stance.

The Drop & Pop:

Now, dive! Ensure those heels are glued to the floor. As you descend, think “proud chest” to keep that back straight. Lower until those thighs greet your knees. Relish the depth, then ascend back to that mighty sumo stance. Looking for an extra burn? Throw in a pulse at the bottom.

Rep It Out:

Go for 10 to 12 reps to seal one set. As you groove into this move, you’ll feel the power of the sumo taking over!

Incorporate the Sumo Squat into your routine and feel the comprehensive engagement it offers. From strength to flexibility, it’s all wrapped in this one squat style.

Squat For Runners – 7. Squat Jumps

Add a plyometric effect to your squat by incorporating this variation into your training arsenal.

The squat jump hits the core hard, targets just about every other muscle in the lower body, and will push your endurance and cardio conditioning to the breaking point.

Proper Form

Why Squat Jumps?

Elevate Your Heart Rate: This move doesn’t just sculpt your legs; it gives your heart a workout too. Say hello to better cardio conditioning!

Core Galore: Feel that? That’s your core working overtime to stabilize during those jumps.

Total Lower Body Fiesta: It’s a party down there! Quads, hamstrings, calves – everybody’s invited.

Curious? Dive into it: Squat Jump Video Tutorial

Nail That Form:

Ready Position: Begin with that athletic stance we all know and love. Feel grounded and strong.

Dip & Drive: Now, descend into a half-squat, then – boom! – power up with all your might. Aim for the clouds!

Graceful Landing: Remember, you’re a ninja cat – land softly, absorbing the impact through bent knees. And voila, you’re set for the next explosive jump!

Repeat: Flow through 12 to 15 of these, and you’ve nailed a set.

Additional reading – How to Prevent Overuse Injury

Squat For Runners – 8. Single-leg Squat

This isn’t just another squat variation—it’s THE variation that will redefine strength and balance for you. A challenging move? Absolutely. Rewarding? You betcha!

Why Single-leg Squat?

Solo Spotlight: By using one leg, you really hone in on and target those muscles.

No Weights? No Worries! Perfect for home workouts or when you’re on-the-go. Your body weight is the only resistance you’ll need.

Balance Bonanza: Engage that core! This move requires (and builds!) fantastic balance and stability.

Mastering the Move:

Start in an athletic stance, but let’s mix it up. Ground yourself on your right foot, with the left one stretched out ahead.

Lower yourself, imagining you’re sitting back in a chair. How low can you go while keeping that form pristine?

Pushing through your heel, rise to the starting position. Feel the power of that solo leg!

Stay Tall and Proud: Keep that back straight—no hunching! Posture makes perfect.

Repeat: Target 8 to 10 reps on each leg, and you’ve aced a set.

Squat For Runners – 9. Frog Jumps

This plyometric variation is vital if you are looking to build faster running muscles and power.

I read somewhere that frog jumps are Usain Bolt’s favorite exercise.

Proper Form

Get into your athletic stance, squat down, and let your arms touch the floor. Remember: chest up, gaze forward.

Explode upwards, drive those knees high, and don’t forget to snap those feet together. Feel the power!

As you rise, swing your arms overhead. They’re not just for show—they’ll give you that extra push!

Cushion your landing in a deep squat. Use those legs to absorb the impact.

Repeat: Looking for a full set? Aim for 8 to 10 power-packed jumps.

Squat For Runners – 10. Squat Box Jumps

This is another plyometric squat variation that can help you build explosive power and turbo-charge your running speed.

Just be careful here, there is an element of danger in it, so be safe the entire time. This is, after all, an advanced squat.

Tread carefully.

Proper Form

Jump with Precision:

Stand in front of a sturdy platform. Feet hip-width apart, arms ready for momentum.

Drop into a squat, then explode up, aiming to land softly on the box. Engage your core; this is key!

Land gently in a half-squat on the box. Balance is crucial!

Jump off, but be controlled. Land soft, ready for the next rep.

Challenge Yourself: Feeling unstoppable? Up the box height for a tougher challenge. But remember, always be safe!

Rack up those reps! Shoot for 8 to 10 to finish a set.

Squat For Runners -11. Overhead Squat

This is one of the most sought-after moves in the CrossFit world, and it’s famous for one reason: it delivers.

The overhead squat is vital for improving athletic movement, whether you are a recreational runner or an elite athlete.

Nonetheless, they require high degrees of balance, strength, and flexibility.

So be careful and only do the overhead squat once you have mastered the above variations (and the front squat as well).

Proper Form

Setup: Assume a confident stance, feet shoulder-width apart. Hold a barbell overhead with a grip wider than shoulder width. Your arms should be fully extended.

Steady: Engage your core, ensuring stability. Remember: this squat tests balance, too!

Descend: Push your hips back and squat down, ensuring your arms remain straight and the bar stays aligned overhead. Your hips should sink below your knees.

Rise & Shine: Push through your heels, extending your hips and knees to return to the starting position.

Flexibility & Form: It’s essential to have a limber lower body and strong core activation for this squat. Don’t rush; aim for precise movement.

10-12 reps make a set.

Squats for Runners – The Conclusion

Here you have it!

I hope you liked my 13 squat variations list. Just make sure to start doing them as soon as you can.

In the meantime thank you for reading my post.

Feel free to leave your comments and questions below.

Cheers

David D

The Runners Guide To Isometric Training Exercises

November 25, 2024October 20, 2015 by David Dack

As a coach, I’ve witnessed the game-changing effects of strength and stability on a runner’s performance

But here’s the thing: there’s an often-overlooked tool that can transform your running game, and it doesn’t require a gym, fancy equipment, or even a lot of space.

I’m talking about isometric exercises.

When I first tried isometric training with P90X, I wasn’t convinced. I love the feeling of movement, the flow of running, and the freedom of hitting the trails. The idea of holding a static position didn’t exactly excite me.

But once I tried it, I was blown away by the results. Isometric exercises are simple, but they pack a punch. They improve strength, stability, and endurance to complement running perfectly.

So, want to strengthen your muscles, sharpen your form, and dodge injuries, all without any fancy equipment?

Let’s dive into isometric training.

What Are Isometric Exercises?

Simply put, isometric exercises mean holding a pose without budging.

Even though you’re still, your muscles work overtime to hold that position, boosting your strength, stability, and stamina.

This type of training has a lot to offer, especially for runners looking to improve their performance and prevent injuries.

When I first held a plank, I expected it to be easy. Spoiler: it wasn’t! The burn in my core, the tension in my shoulders, and the way every muscle seemed to scream for relief showed me just how effective this training style can be.

Now, I use isometric exercises regularly, and they’re a key part of my strength training.

Here are a couple of studies that looked into the impact of isometric training on athletes:

Research published in the Journal of Strength and Conditioning Research shows that isometric exercises can lead to significant improvements in muscle strength and stability.
A study from the Scandinavian Journal of Medicine & Science in Sports found that isometric training can improve joint stability, which is crucial for preventing injuries, especially in high-impact sports like running.

Why Every Runner Should Be Doing Isometric Exercises

Now, you might be wondering, “Why should I, as a runner, care about isometric exercises?” The truth is, they offer a ton of benefits that translate directly to your performance on the road or trail.

Here’s a breakdown of the science behind these simple but powerful moves:

Convenience

One of the best things about isometric exercises? They’re super convenient. You don’t need any equipment, which means you can do them anywhere—at home, during a break at work, or even on vacation. All you need is your body, a small space, and a bit of motivation.

Plus, because these exercises don’t require much time, you can easily fit them into your busy schedule, making it easier to stay consistent with your strength training.

Improved Muscle Stability

A study published in the Strength and Conditioning Journal found that isometric exercises enhance joint stability, which is key for runners. Since running involves repetitive motion, stability in joints like the knees, hips, and ankles can help you maintain form over long distances and uneven terrain. The study emphasizes that holding isometric positions, such as wall sits, can reinforce the smaller stabilizing muscles, reducing the risk of imbalance and injuries.

Injury Prevention Through Core Strength

Core stability is essential for runners, and isometric exercises like planks are some of the best ways to target those muscles. Research from the American Council on Exercise (ACE) shows that isometric core exercises activate deep core muscles more effectively than many dynamic movements. A strong core not only helps you maintain good posture during your run but also minimizes the stress on your lower back and hips, two common areas of pain for runners.

Enhancing Endurance and Mental Toughness

Isometric exercises aren’t just about building muscle—they also teach mental focus and resilience. Research reported that isometric exercises help improve muscular endurance and mental toughness, two qualities that are invaluable during long races. Holding positions like a plank challenges both your mind and muscles to stay steady under pressure, which can translate to a steadier stride and better form on race day.

Improved Flexibility

And it’s not just about recovery. I found that adding these holds to my regular training helped with flexibility too. Holding positions like a deep squat or a calf raise not only made me stronger but also improved my range of motion. Now, I’m much more flexible during my warm-ups, and I’m not as sore after long runs.

Low Impact

What I love most about isometric training is its low impact, perfect for recovery phases. A few months ago, I was dealing with some knee pain after increasing my mileage too quickly.

I needed a way to maintain my strength without aggravating my injury, and that’s when I turned to isometric exercises. They allowed me to work on building strength in my quads, glutes, and calves without putting extra stress on my knees.

6 Isometric Exercises For Runners

Now that you know why isometric exercises are great for runners, let’s dive into some specific moves. These exercises will strengthen the muscles you rely on most while running, like your core, glutes, quads, and calves.

Aim to hold each position for 1 to 2 minutes, and rest for about 30 seconds between each exercise.

Completing one circuit of these exercises will take about 15 minutes, making it a quick but effective addition to your routine.

Isometric Calf Raise

When I first started doing isometric calf raises, I realized just how much stronger my calves needed to be. I could barely hold the position for more than 30 seconds before my legs started shaking.

But after a few weeks, I was up to a full minute. The best part? Climbing hills on my runs became way easier, and I noticed less soreness in my lower legs.

Proper Form

Start by standing tall on the edge of a step or on a sturdy box, with your feet shoulder width apart and knees straight.

Next, rise up onto your toes and try to balance your bodyweight on the balls of your feet.

If you have any balance issues here, then feel free to grab a chair or a wall if necessary.

Hold the position for one full minute then slowly lower your heels to starting position.

Remember these are not your typical calf raises, so hold the pose for as long as you can with good form.

Feel the burn, welcome it, and hold it for longer as you get stronger and fitter.

Isometric Leg Extensions

I have a confession: I used to neglect my quads in my strength routine. That was until I experienced a mild case of runner’s knee.

My physical therapist introduced me to isometric leg extensions, and while it seemed simple at first, I quickly felt the burn in my quads. After a few weeks, my knee pain started to fade, and I’ve kept this exercise in my rotation ever since.

Proper Form

Sit on a chair with your tailbone firmly against the back of the chair, hands resting on the chair with both feet flat on the floor.

Next, while gazing ahead and keeping the back straight, slowly extend your right leg out in front of you, engage your quads, and reach your toes toward your shin as much as you can without losing form.

Hold the position for 30 seconds to one minute, then lower down to starting position and change sides.

Isometric Wall Chair

This one takes me back to my high school track days when my coach would make us hold wall sits for what felt like an eternity. Back then, I didn’t understand the purpose, but now I get it. Building that quad endurance has made a huge difference in my ability to power through the last mile of a race without my legs giving out on me.

Proper Form

Stand with your upper back and back of your head against the wall.

Keep your feet about two feet out in front of you.

Next, while holding your arms across your chest, lower yourself in a slow and controlled manner down by bending your knees until your thighs are parallel to the floor.

Hold this squat position for one full minute, then slowly press back up to starting position.

If this pose was too easy, you can always up the ante by alternating between lifting your right foot for a few seconds then your left.

Split Squat

This move humbled me big time. When I first tried it, I could feel my muscles shaking almost immediately. But I stuck with it, and now I love the feeling of holding that deep lunge position. My hip flexors have never been happier, and I can definitely feel the strength boost in my glutes on my long runs.

Proper Form

Assume an athletic stance with back straight and core engaged, then step into a lunge position , making sure your toes are pointing straight ahead.

Next, make the pose more challenging by sinking down until your front knee is bent to a 90 degrees and your back knee nearly touches the floor.

This is the split squat position.

Hold for 30 seconds to one full minute, then push yourself back up to starting position, then switch sides.

Forearm Plank

When I first added this to my routine, I thought, “I’ve got this.” But around the one-minute mark, I realized just how intense it really was. Planking has made a huge difference in my core stability, which helps keep my form in check during those final grueling miles.

This is a great move to increase strength and endurance in your core muscles and shoulders.

Proper Form

Assume a plank position with the forearms on a well padded mat, back straight, and body forming a straight line.

Next, tighten your abs, squeeze your glutes, and hold the pose for one to two minute to complete one set.

Squat Hold

The squat hold is another one of those exercises that look deceivingly simple. But when you’re halfway through holding that position, you’ll understand why it’s so effective. This exercise has helped me build strength in my quads and glutes, and it’s made a noticeable difference in my running performance.

Proper Form

Start by standing with your feet about shoulder-width apart, core activated and back straight.

Next, bend your knees and squat down so your thighs are parallel to the floor.

Imagine that you are sitting on imaginary chair, and hold the pose for one to two minutes.

If you’re thinking of trying these exercises, my best advice is to stay consistent. You don’t need to do them every day, but adding them once or twice a week can do wonders for your strength and stability. Remember to start slow, focus on good form, and embrace the burn. Trust me, your running game will thank you for it!

Isometric Exercises for Runners: FAQ

I know that you have more than one pressing questions about iso training for runners. Let me address some of the most common ones.

How often should I do isometric exercises?

Ideally, incorporate isometric exercises 2-3 times per week, either post-run or on designated rest days. Since these exercises are low-impact, they’re less taxing on the body, making them perfect for active recovery days. Consistency is key to building stability and strength, so aim to add them regularly without overloading your routine.

What’s the best way to add isometric exercises to my running routine?

A great approach is to add isometric holds at the end of your regular strength workout or run. Exercises like planks, wall sits, and glute bridges can be seamlessly integrated as a “finisher,” helping reinforce the stabilizing muscles you used during your run. Try holding each position for 20-30 seconds, then increase the time as you get stronger.

Are isometric exercises suitable for beginners?

Absolutely! Isometric exercises are accessible to all fitness levels. Beginners can start with shorter holds (10-15 seconds) and focus on maintaining good form. These exercises allow you to build foundational strength and stability without needing any equipment, making them a perfect addition to any runner’s training plan.

Can isometric exercises replace traditional strength training?

While isometric exercises are excellent for building stability and core strength, they’re best used as a complement to traditional strength training rather than a complete replacement. Traditional strength moves, like squats and lunges, target dynamic power and range of motion, while isometrics focus on stabilizing and holding muscles under tension. Together, they create a balanced approach, helping you build both power and control.

What if I have an injury?

If you’re dealing with an injury, isometric exercises can actually be a safe way to maintain strength without adding strain. For example, holding a static position like a wall sit or glute bridge is gentler on joints than dynamic movements. However, always consult with a sports therapist or healthcare provider to ensure you’re performing exercises safely and avoiding any positions that might aggravate your injury.

Conclusion:

Adding isometric exercises into your training routine can be a game-changer. They strengthen key muscles, improve flexibility, and help prevent injuries—all without requiring much time or equipment.

Whether you’re a beginner or an experienced runner, these exercises can help you become stronger, more resilient, and better equipped to handle the demands of running.

So, give them a try! Add them to your weekly routine, and you’ll soon notice improvements in your strength, endurance, and overall running performance.

Keep training strong, and feel free to leave any questions or comments below!

The 30 Minute Jump Rope Workout For Runners

July 12, 2025October 20, 2015 by David Dack

A few years back, I was stuck in a tiny apartment during a super cold winter.

Long run? Canceled. My legs? Jittery. I spotted an old jump rope buried in my gym bag.

The last time I used one was probably years ago.

But I was desperate. I shoved aside the coffee table and gave it a go.

Three skips in – WHACK! Rope to the shin. Classic.

But something about it lit a fire. Within 10 minutes, I was drenched in sweat and grinning like a fool.

That jump rope session saved my day—and ended up becoming a regular weapon in my training.

It made me a better runner.

Now I want to hand that weapon to you.

In this guide, we’ll break down how to use the jump rope to boost your running, including:

Why runners should give jump rope a serious shot (speed, cardio, coordination – it checks all the boxes)
How to gear up without wasting cash
Basics to get you jumping right (form, focus, and mindset tips)
A go-to 30-minute routine for runners, plus how to level it up
Quick Q&As to troubleshoot common hurdles

Let’s get to it.

Why Jump Rope Rocks for Runners

Look, I didn’t believe the hype either. I figured I was already running plenty, so why toss in a playground toy?

But jump rope hits different. Once I started skipping regularly, I noticed the gains – and fast. Turns out, the science backs me up.

Efficient Cardio Boost

Jump rope is brutal in the best way. Ten minutes of solid skipping can torch calories and boost your heart rate like a 30-minute jog.

Some experts claim that 10 minutes of jump rope a day matched the cardio gains of 30-minute jogs.

Bottom line? You can get a killer cardio session in way less time. I’ve used jump rope on travel days or when time was tight and still got the job done.

Speed, Cadence, and Ground Contact

After a few weeks of jump rope, I noticed my stride got snappier.

Studies (like the one in International Journal of Sports Physiology & Performance) back this up – jump-rope warmups helped runners improve 3K times by 3% on average.

That’s not small.

It’s about quicker turnover and springier legs. I felt it every time I hit the track. My running cadence was faster, and my footstrike cleaner.

Bulletproof Calves & Ankles

Your calves will scream the first week. Mine did. But once they adapt? You’ll feel the power.

Jump rope trains the lower legs better than running alone, building strength that protects you from shin splints, Achilles pain, and more.

My high school coach swore by jump rope to toughen our legs. I hated it then. I swear by it now.

Plus, jumping regularly can even improve bone density – crucial for older runners.

Balance, Agility, and Coordination

The first time I tried the boxer skip, I felt like a drunk flamingo. But those awkward moments pay off.

Jump rope forces your brain and body to sync up fast. With practice, your coordination sharpens, and that carries over to smoother running form.

Research shows skipping improves motor control and balance. I see it all the time with my athletes.

Bonus: it’s fun. Keeps the brain guessing.

Fat Burn and Weight Control

Want to drop pounds? Jump rope is your ally.

At a moderate pace, you’re burning 10–12 calories per minute. Ramp it up, and you’re hitting 15–20. That’s 250–300 calories in a 15-minute session.

Plus, it gets your metabolism cranking thanks to the afterburn effect.

Mental Grit and Variety

Running can get monotonous. Jump rope breaks it up. It’s a skill, which means you’ll fail, learn, and get better.

That journey keeps your brain engaged. Nailing a double-under felt like winning the lottery for me.

And when you’re deep in a minute-long interval with your calves screaming, it builds the kind of mental toughness that carries over to race day.

No Excuses Training

No treadmill? No problem. Bad weather? Doesn’t matter.

You can jump rope anywhere: garage, balcony, hotel room. All you need is clearance overhead and a bit of space in front.

I travel a lot, and my rope always comes with me. It’s my portable gym.

Bonus: it costs less than a couple of lattes. My first rope was $7. Best investment I ever made.

That’s why I swear by jump rope as a running coach and a runner.

I’ve seen it help everyone from newbies to sub-3 marathoners. It won’t replace running, but it sure makes you a better one.

Now, let’s dig into gear and technique so you can start jumping with purpose.

Gear Up:

One of my favorite things about jumping rope? It’s dead simple.

But then you walk into a sporting goods store—or scroll through Amazon—and suddenly it’s a jungle of speed cables, beaded ropes, weighted handles… and it’s easy to overthink the whole thing.

Let’s make it simple. I’ll walk you through how to choose your rope, shoes, and surface—based on real-world experience, not just shiny marketing buzz.

Choosing Your Jump Rope (Without Getting Trapped in the Options)

Keep it basic when you’re just starting out.

A solid beginner rope? A 4–5 mm PVC rope—what folks in the jump rope world call a “licorice” rope.

It’s cheap, lasts a while, and you can actually feel it swing, which helps with timing. That tactile feedback makes a huge difference.

I started with one of these $8 ropes off the clearance rack. It didn’t have fancy bearings or logos, but I used it for years without issue.

Another beginner-friendly option? Beaded ropes. You probably used them in gym class as a kid—plastic beads strung over a cord. They’re still great.

The added weight and “tap-tap” sound give you rhythm cues, which is awesome for learning timing.

I’d recommend trying both a beaded and PVC rope and go with what feels better. But please avoid those thin steel cables until you know what you’re doing.

Those “speed ropes” made from razor-thin steel cable? They’re fast, but also brutal. Miss a jump, and it’ll slap your leg like a bullwhip.

Plus, they’re too light for beginners—no feedback, no rhythm. Save them for later, once you’ve nailed form.

Rope Length: Don’t Skip This

Length matters. Too short and you’ll trip. Too long and you’ll tangle up like a marionette.

Here’s the no-fuss sizing method: Step on the middle of the rope and pull the handles up—aim for them to hit your armpits. That’s your ballpark.

You can also go by height. Most folks need a rope about three feet longer than they are tall. I’m 5’8″ (173 cm), and an 8’6” (260 cm) rope fits me well.

Most ropes come in 9- or 10-foot lengths and many are adjustable. And if it’s a touch too long? Just tie a couple of knots near the handles.

I do that for clients all the time. Quick, easy, done.

As you get faster, you might trim your rope for more speed—but don’t rush into that. Give yourself space to learn.

What About Weighted Ropes?

Weighted ropes crank up the burn.

I’ve used a 1/2 lb rope for intervals, and trust me—after one minute, your arms are toast.

But for beginners? Hard pass.

You’ll tire out too fast and risk developing sloppy form.

Start with a regular rope. Then, once you’ve built a solid rhythm and good mechanics, maybe experiment with a 1/4 lb rope for a new challenge.

But always keep your form tight. No one needs a shredded shoulder from a jump rope.

Quick Recap (Because Simple Is Best)

Rope type: Go for a 4–5 mm PVC or beaded rope.
Length: About 3 feet longer than your height. Handles to armpits works too.
Skip: Thin steel “speed ropes” until you’re experienced.
Cost: $10–$20 ropes are plenty good. Don’t get sucked into hype.
Brands: I’ve used Crossrope and EliteSRS—good stuff, but not essential.

One competitive jumper once told me, “A rope that spins well and fits your height is all you need.” He’s right.

Shoes for Jump Rope: What Actually Works?

Runners ask me this all the time: “Can I use my running shoes for jump rope?”

Short answer: Yes. Long answer: Let’s dig into it.

Cushion or Flat?

Jump rope creates impact—just like running.

According to the Cleveland Clinic, the force when you land a jump is similar to what your joints take while running. That’s why I often just use my normal running shoes—they’ve got good padding and my feet are used to them.

That said, some jump rope vets swear by flat shoes—like Converse or boxing shoes—for more ground feel and ankle movement.

My take? If you’ve got a history of shin splints or foot issues, stick with something cushioned. If you’re more of a forefoot striker and love feeling the ground, go flatter.

Lightweight Is Key

You want a shoe that feels light and hugs your foot.

You’ll be hopping in place fast—if your shoe is clunky, or your foot slides around, blisters will show up quick.

Leave your hiking boots in the closet.

Ankle Support—Only If You Need It

If your ankles are wobbly or recovering from injury, you might want shoes with a bit more support around the ankle.

I used mid-top trainers when bouncing back from a sprain—gave me peace of mind.

But honestly, since jump rope is mostly up-and-down, ankle support isn’t as crucial as it is in sports like basketball.

Just make sure your heel doesn’t move around too much, and the shoe isn’t paper-thin.

What About Barefoot?

Jumping rope barefoot is trendy—but risky.

It can build foot strength, sure, but if your tendons and bones aren’t used to it, you’ll regret it.

I sometimes do short barefoot sets on a soft mat—it forces me to land lighter. But I never do it on concrete or for long sets.

If you want to try minimal shoes, ease in slowly, and start on something soft like a gym mat or grass.

Best Surfaces for Jump Rope

Let’s talk about something most people ignore until their knees start barking or their rope starts fraying—the surface you’re jumping on.

Trust me, this stuff matters. I learned the hard way.

What You Should Jump On

The best surface is firm but forgiving.

You want something that gives just a little when you land—enough to cushion your joints but not so soft that you’re fighting the ground.

For me, the holy grail is a wooden floor. Think basketball court, dance studio, or even a solid wood porch.

It’s got a natural bounce that takes some pressure off your knees and shins, and it’s smooth so the rope doesn’t catch.

When I train at home, I’ll throw down a jump rope mat in the driveway or use a thick yoga mat if I’m indoors.

Rubber gym flooring is also solid—built for impact. Even a simple mat on top of concrete can be a game-changer.

I keep one rolled up by the door just in case I feel like jumping outside.

Artificial turf and grass? They’re okay in a pinch—just make sure the ground is flat. Too much slope or thick grass can mess with the rope’s rhythm.

Quick tip: If you’re jumping outside, bring a beaded rope or a thicker PVC one. They hold up better on rough surfaces like asphalt. Don’t use a bare cable—concrete will shred it like paper.

What to Be Careful About

Now let’s talk about what not to do.

Concrete and asphalt are brutal. They give zero forgiveness.

I once did a 20-minute jump session on my apartment’s concrete patio and my shins felt like they’d been kicked for hours.

Even the pros who perform on concrete pay for it later—stiff knees, sore backs, all of it.

If concrete is your only option, do yourself a favor: grab a cheap mat. A $20 foam mat off Amazon can save your joints.

Beaded ropes are your friend here. They don’t snap like cable ropes do on pavement.

Another surprise enemy? Thick carpet. Sounds nice, right? Nope.

It messes with the rope’s path, causes tangles, and you’ll likely trip or catch your toes.

A thin, flat carpet is tolerable—but stay away from anything plush or shaggy.

How Much Space You Need

This one’s easy. You don’t need much room—just enough to swing the rope clean.

I’ve jumped in tight hotel gyms, tiny terraces, even between parked scooters in Bali.

Rule of thumb:

Leave 3 feet of space above you (watch those ceiling fans!)
Give yourself 5 to 6 feet around your body
Clear the floor—no loose furniture, plants, or curious pets (my dog learned real fast when that rope started flying).

One time I tried jumping under a ceiling fan… Let’s just say, the fan didn’t survive. Neither did my rhythm.

Surface Checklist – Coach Style

✅ Wood floors (indoor courts, porches): smooth, bouncy, kind to your knees
✅ Rubber gym flooring or mats: absorb shock well
✅ Thick yoga mat: solid for at-home or concrete sessions
✅ Grass/turf: soft but make sure it’s even
❌ Concrete/asphalt: hard on your body and your rope—only use with a mat
❌ Thick carpet: kills rope speed, causes tangles
🧠 Backup plan: Keep a mat and a durable rope for rough surfaces

When in doubt, protect your body. Save your good rope for indoor sessions, and use an old beaded one outdoors.

The 30-Minute Jump Rope Workout for Runners

Look, you don’t need to hit the pavement to get a good cardio session in.

Sometimes, all you need is a rope, a little space, and about 30 minutes of focus.

This routine is exactly what I used when I first got into jump rope. It’s simple, tough in the right way, and honestly, a fun switch-up from your usual miles.

Bonus? It’ll torch calories like a 3–4 mile run — but without dodging traffic or stepping in mystery puddles.

Let’s get into it.

Step One: Warm Up (Seriously, Don’t Skip It)

You wouldn’t sprint out the door without a warm-up — at least, I hope you wouldn’t.

Same rule applies here. A quick warm-up gets your blood moving, your joints loose, and your brain switched on.

It’ll help you avoid tweaking something stupid before you even get started.

Here’s what I usually do for 5 minutes before grabbing the rope:

Jog in place or do jumping jacks (1–2 mins): If you’re tight on space, march with high knees. Swing those arms like you mean it.
Torso twists (10 per side): Plant your feet and twist side to side to unlock that spine.
Shoulder rolls (10 forward, 10 backward): Big, slow circles. Wake those shoulders up for all the rope swinging coming your way.
Arm circles (10 forward/backward): Start small, build big. Think helicopter, but controlled.
Calf raises or leg swings: 15–20 calf raises and some front-to-back leg swings to fire up the ankles and hips.
Shadow rope (30–60 sec): Pretend you’re jumping rope. No rope needed yet — just bounce on your toes. It’s like rehearsal for the real show.

Now your heart’s pumping, your legs are buzzing, and you’re ready to grab the rope.

1. Basic Two-Foot Bounce – 1 Minute

The classic. Both feet, small hops, low to the ground. Rope turns under your feet each jump.

Aim for rhythm over speed. Think ~120 turns per minute if you like numbers.

Keep your wrists doing the work — not your whole arms.

🟢 Why it matters: Builds your base rhythm and warms you up even more.

💭 Coach note: I used to rush this part, trying to “get to the good stuff.” Don’t. This is the good stuff.

(Rest 30 sec)

2. Alternate-Foot Step – 1 Minute

This one’s like running in place, but with a rope.

Right foot, left foot, back and forth. Feels like a light jog — one foot off the ground at a time.

🟢 Why it matters: Mimics your actual running stride and ups the coordination challenge.

💭 Coach tip: I tell my athletes to imagine running on hot coals — light, quick, controlled. It feels weird at first, but you’ll get it.

(Rest 30 sec)

3. Side-to-Side Ski Jumps – 1 Minute

Now we’re working laterally. Jump a few inches side to side, feet together. Like mini ski hops.

🟢 Why it matters: Strengthens your ankles, works the outer calves, and builds lateral agility — especially good for trail runners.

💭 Personal note: This one smoked my calves the first time. Felt it for days. But that burn? That’s your stabilizers waking up.

(Rest 30 sec)

4. Double-Under Practice – 1 Minute

Time to push. A double-under means the rope passes under your feet twice in one jump.

Hard? Yeah. Worth trying? Absolutely.

🟢 Why it matters: Builds power and gets your heart rate sky-high. Plus, it’s a badass skill to master.

💭 Real talk: You’ll trip. You’ll miss. Doesn’t matter. Try one, reset, and try again. Or, if you’re not ready, do fast single jumps instead. That’s still solid work.

(Rest 30 sec)

5. Single Foot Hops – 30 sec per leg

Jump only on your right foot for 30 seconds. Then switch. This one’s slow and steady — all about balance and strength.

🟢 Why it matters: Evens out left-right muscle differences, and works each leg hard, just like during a run.

💭 Story time: The first time I did these, my calves screamed like they were quitting. Now? They’re my go-to for bulletproof ankles.

(Rest 30 sec)

6. REST – 1 to 2 Minutes

You earned it. Walk around. Shake it out. Sip some water. One round down.

💭 Coach note: If that round felt like a war, you’re not alone. Start with one, then add more rounds over time.

Rinse and Repeat

If you’re up for it, do the whole thing again.

Two or three rounds total gets you to that 20–30-minute mark. That’s where the magic happens — real endurance, better coordination, stronger legs.

💭 Tip: If you’re winded, it’s okay to take more rest. This isn’t a punishment. It’s a process. Form always beats fatigue.

Cooldown (Don’t Just Collapse)

Slow jog or march in place for a minute. Then stretch out:

Calf stretch (against a wall, 30 sec per side)
Hamstring and quad stretch
Shoulder/triceps stretch

Feels good, right? You’ll thank yourself tomorrow.

Why This Works for Runners

Do this workout 2–3 times a week, and it’ll boost your cardio, leg strength, coordination — all the good stuff.

When I added this into my own training, I felt lighter on my feet. I remember heading out for a 5K and thinking, “Wow, my legs feel snappy today.” That’s the rope work paying off.

💭 Reddit wisdom: One runner tried to jump for 15 minutes straight on day one — ended up with shin splints. Start with short rounds and build up. Trust me.

How I Add Jump Rope Into a Runner’s Week

Alright—by now, you’re probably fired up to grab a rope and get after it.

But maybe you’re thinking, “Okay David, I get it. Jump rope is great. But how the heck do I fit it into my training without wrecking my legs or schedule?”

Totally fair. I’ve wrestled with that myself, and here’s what I’ve found works best—not just for me, but for a bunch of runners I coach.

1. Plug In 2–3 Short Sessions a Week

You don’t need to go overboard. Start small—maybe 2 or 3 quick rope workouts a week.

If you’re running 4 days, use the rope on your cross-training or easy run days.

For example: I’ll hit 5–10 minutes of jump rope before a tough interval workout. It wakes up my calves and gets my head in the game.

A study even backs this up—adding jump rope to a dynamic warm-up improved 5K performance (PubMed).

2. Use It to Cross-Train When Running Isn’t an Option

Let’s say the weather sucks or your ankle’s a bit cranky. Swap out your run for a rope session.

I’ve had athletes deal with minor injuries and still keep their cardio sharp just by jumping rope indoors.

Or use it on recovery days—5 to 10 minutes, light effort, just to get blood flowing.

It’s better than doing nothing and keeps your rhythm sharp.

3. Add a Short Finisher After Runs

This one’s a personal favorite.

Say you just finished a short, easy run—add 5–10 minutes of jump rope drills at the end.

You’re already warmed up, so you don’t need much prep. I like to use it as a way to reinforce good form when I’m a little tired.

Think of it like sneaky plyometrics that teach your legs to bounce back stronger.

4. Make It a Standalone HIIT Workout

Short on time but want to feel like you did something? Treat jump rope like your main workout for the day.

Try this: 10 rounds of 1 minute hard, 30 seconds rest. It’ll light your legs up and leave you soaked in sweat.

I do this when I can’t get to the track but still want to suffer a little.

Just make sure you recover well afterward—it hits hard.

When Jump Rope Might Not Be the Move

Now, let’s be real—jump rope isn’t a magic pill. It’s awesome, but it’s not for everyone in every situation.

Here are a few times I’d think twice:

1. If You’re Injury-Prone or Heavier

Look, jumping rope is a high-impact move. Roughly the same kind of pounding your legs take while running (Cleveland Clinic).

So if you’re dealing with stress fractures, bad shin splints, or you’re carrying more weight than usual, jumping rope can be risky.

I had one client with a tibial stress fracture, and we waited weeks—weeks—before reintroducing any kind of jumping.

Know yourself. If every run already feels like a fight against gravity, maybe rope work isn’t the best add-on just yet.

2. If You’re Already Loaded With Plyos

Jump rope is plyometric work—just like jump squats, bounding, or hill sprints.

Too much of that stuff and your calves, Achilles, or knees might start yelling.

Personally, if I’m doing hill repeats, that counts as my plyos for the day. No rope later.

Don’t stack plyos on plyos unless you’re training for Ninja Warrior or something.

3. If You’re Deep in Marathon Training

Marathoners logging 70+ miles a week don’t need to chase more stress.

Could jump rope help with cadence or stiffness? Sure. But it can also fry your legs before a key long run.

During base phase, maybe it fits. But once you’re deep into mileage, I’d be cautious.

Stick with what keeps you fresh for the long runs. Rope is a tool, not a must.

4. If You Hate It

Yup—this matters.

If you’ve given it an honest shot and still hate every minute of jumping rope, don’t force it.

Fitness should have some fun in it.

I’ve coached people who bailed on it and found joy in cycling or elliptical sessions instead.

That said, most folks hate jump rope in the beginning because they feel uncoordinated.

But after a couple weeks, it clicks—and that’s when it becomes fun.

So give it a shot. But if it ain’t working, ditch it.

One old study from the ’80s even tried to say 10 minutes of rope = 30 minutes of jogging.

Turns out that wasn’t exactly true—rope group saw fewer gains and had more injury dropouts (PubMed).

So no, rope won’t replace running. But it can be a great sidekick.

Final Thoughts: Rope Isn’t Magic, But It Works

Jump rope isn’t a cure-all. But it’s cheap, convenient, and effective when used smartly.

If your calves stay sore after every rope session, back off.

If it makes your legs feel lighter and more springy? Keep going. That’s your green light.

I remember a comment on Reddit that stuck with me. A runner said:

“I jump rope every day and run 55–60 miles a week. It’s made my legs feel stronger and springier. It’s a great change of pace.”

That’s been my experience too.

Used wisely, jump rope builds pop, rhythm, and mental grit.

Kettlebell Kings: 9 Top Exercises to Revolutionize Your Running Performance

November 2, 2023October 20, 2015 by David Dack

If you’re aiming to enhance your overall running prowess and become a better runner, it’s time to shift your focus to training those running muscles for improved strength, core stability, balance, and endurance.

The solution? Kettlebells.

These versatile training tools are just what you need to level up your running game, helping you run with more strength and speed while torching calories along the way. Kettlebell exercises are renowned for being among the best for full-body strength and conditioning, making them a perfect fit for runners.

The beauty of kettlebells lies in their efficiency—they deliver a killer workout in under 20 minutes. What’s more, kettlebell training won’t bulk you up but will instead build strength in essential running areas like your glutes, legs, and core.

In this article, we’ll explore the top 9 kettlebell exercises tailored for runners, providing three workout routines that will have you swinging, lifting, and pressing your way to the next level of running excellence.

Are you ready to take your running to new heights? Let’s dive in!

1. The Cardio Blaster Workout

This workout will have you sweating and panting for a breath in no time, and it’s ideal if you are looking to improve your power and speed while also improving endurance in your muscles.

Just pace yourself here and make sure to pick a relatively lightweight because you will be doing a lot of reps with each move.

Swing

Kettlebell Swing

Begin by holding the kettlebell with both hands using a two-handed, overhand grip. Stand with your feet slightly wider than hip-distance apart, toes pointing slightly outward.

To perform the swing exercise, bend at the hips until the kettlebell is hanging between your legs. While engaging your core muscles, swing the kettlebell up by explosively extending through the hips and knees. Allow the weight to swing back to the starting position. This completes one rep.

Aim to do 16 to 20 reps to complete one set and aim for three sets.

Snatch

Kettlebell Snatch

Stand with your feet shoulder-width apart and hold the kettlebell with an overhand grip. Squat down until the kettlebell is positioned between your feet.

Explode up out of the squat and drive the weight overhead by pulling it along a vertical path in front of your body in one fluid motion. Pause momentarily at the top.

Lower the kettlebell down to the starting position. Perform 16 to 20 reps on each side to complete one set. Aim to do three sets of this exercise.

You can refer to the provided YouTube links for visual demonstrations of these exercises.

Thruster

Kettlebell Thruster

Begin by grabbing two kettlebells, one in each hand, and clean them up to shoulder height by extending your legs. This is your starting position.

To perform the thrusters, squat down while holding the kettlebells in your hands pause for a second. Then, reverse direction and stand up by pressing through your heels and extending your arms overhead. This completes one rep.

Aim to perform 12 to 16 reps to complete one set. Aim to do three sets of this exercise.

2. The Strength Builder Workout

For strength, do this workout. Make sure to pick a really challenging weight and perform the exercises in a slow and controlled manner.

Proper form is king here. This routine will help you build muscles all over your body with an emphasis on the glutes, quads, and core, key running muscles.

Kettlebell Front Squat

Hold two kettlebells in front of your shoulders.

Assume an athletic stance with your feet shoulder-width apart. Next, squat down by bending at the hips until your thighs are parallel to the floor.

Pause for a moment at the bottom of the squat. Then, stand back up by pressing through your heels and extending your knees and hips. Maintain a straight back and keep your knees pointed in the same direction throughout the movement.

This completes one rep. Aim to perform 10 to 12 reps to complete one set. Aim for three sets of this exercise.

Kettlebell Deadlift

Stand with your feet shoulder-width apart, with the kettlebell on the floor between your legs. Pull your shoulders back, engage your core, and squat down to grab the kettlebell. Lift the kettlebell while keeping your chest high and squeezing your glutes.

Pause for a moment at the top of the movement. Squat down and lower the kettlebell to the floor to complete one repetition.

Aim to perform 8 to 10 reps to finish one set. Aim for three sets of this exercise.

The Turkish Get-up

Begin by lying face up on the floor while holding a kettlebell in your right hand, with your arm fully extended above your chest. This is the starting position.

To perform the Turkish Get-up, lift the kettlebell toward the ceiling as you roll up onto your left elbow by driving your right foot into the floor. Push yourself up to a standing position, keeping the kettlebell lifted overhead.

Stand tall with the kettlebell locked overhead, maintain a straight back, and pause for a moment. Reverse the movement back to the starting position, and then switch sides.

Perform 6 to 8 reps on each side to complete one set. Aim for three sets of this exercise.

3. The Core Ripper Workout

Kettlebells are so famous because they are some of the best core exercises there is. Therefore, here are 3 core moves to help you sculpt your core and build a strong midsection.

Kettlebell Plank with Row

Assume a plank position with your back straight, core engaged, arms straight, and hands grasping two kettlebell handles. Take a deep breath, then raise one kettlebell up until it reaches your hip.

Pause for a count of three at the top of the movement, then lower it down. Switch sides to complete one repetition.

Perform 10 to 12 reps to complete one set. Aim to do three sets of this exercise.

Kettlebell Windmill

Start by holding a kettlebell with your right hand and lift it up overhead while locking the arm and keeping the elbow straight, with your eyes on the weight throughout the movement. Turn your left foot out at a 45-degree angle.

Hinge at your hips until you can touch your left foot or the floor with your left hand. Pause for a moment at the bottom of the movement. Lift back to the starting position while keeping your legs straight, and the kettlebell lifted overhead.

Change sides to complete one repetition. Aim to perform eight reps to complete one set. Aim for three sets of this exercise.

Russian Twists

Sit on the floor with knees bent, feet about hip-distance apart, and core engaged.

Next, hold the weight with both hands at chest level, lean back, lift the legs off the floor, then rotate your torso from right to left, lightly tapping it to the ground with each rep.

Do eight reps on each side to complete one set.

Aim for three sets.

Featured Image Credit – Ville Cotimaki via Flickr

The Best Stadium Workout Routine For Runners

July 11, 2024October 19, 2015 by David Dack

If you’re anything like me, then running the same route over and over again can get, really, tedious.

Therefore, spicing up your running program is of paramount importance, especially if you are serious about keeping up for the long haul.

Stadium workout Enters the Picture

Taking your runs into a stadium might be the exact thing you need to spice your workout routines, or even make it more challenging.

Stadium Workout Benefits

You can do so many things in the stadium other than running laps or doing boring crunches.

You can work on all facets of your fitness, from speed, to strength and endurance.

Plus, the stadium also offers an endless option list of workouts to do.

You just need to show up and do them.

No special equipment needed.

The stadium has a lot to offer, from the track, the stairs, the sideline benches to the field, the stadium is really a universal gym in itself.

And as a runner, you should really do your best to make the most out of it.

The best thing about the stadium is the stairs.

Upstairs running recruits more leg muscles—including hamstrings and glutes— than running on flat surface.

In other words, upstairs running is just like hill running, but on steroid.

The Stadium Workout Routine

Here is an interval stadium workout I try do at least once every couple of weeks.

I usually do this workout in the stadium near my apartment, but you can also do it wherever there are bleachers.

Notice, this routine is about more than running.

I also included three bodyweight exercises to the routine to help make things more challenging.

Nonetheless, if you are just in the mood for a cardio workout, then feel free to sprint and run the stairs as much as you like.

Perform the following stadium exercises back to back, with minimum rest between each exercise.

Shoot for at least three to five total rounds, depending on your fitness level of course,

It should take you roughly 15 to 20 minutes to finish the first circuit.

Just make sure to pace yourself and listen to your body the entire time.

Warm Up First For your Stadium Workout

Jumping into a stadium intense workout without a proper warm-up is like flirting with disaster.

As usual, be sure to start your workout with a proper warm –up.

Jog slowly for 5 to 10 minutes to get your blood pumping and heart rate up.

Then, do some dynamic exercises to warm up your body from head to toe.

This will improve your performance as well as prevent premature fatigue and injury later on.

Stadium Exercise 1: High Knees

Run in place as you pull the knees as high as possible toward your chest with each step.

Keep it up for one to two minutes and do it as fast as you can with good form.

Stadium Exercise 2: Sprints

Start at the straightway section of the track, then sprint at full effort for a 100m.

Rest for 30-second, then sprint back to the starting position.

Additional resource – Trx workout for runners

Stadium Exercise 3: Burpees

Assume a hip-width distance apart stance, and place your hands on the ground in front of your feet.

Next, hop your feet back to a full push-up position, perform a push-up, then hop your feet back and explosively jump up the air as high as possible.

Do as many reps as you can in one minute with good form.

Stadium Exercise 4: Stair Sprints

Run up the stairs from section to section as fast as possible while driving your knees up and using your arms to keep momentum.

Next, walk down for recovery.

Stadium Exercise 5: Elevated Pike Pushups

Begin by standing with your back to a bench.

Then assume a downward dog position with hands a bit wider than shoulder-width, placing your feet on the bench behind.

That’s your starting position.

Next, bend your elbows and slowly lower your head until it’s just a couple of inches off the ground, pause for moment, then push back up to starting position.

That’s one rep.

Do AMRAP in one minute then move to the next exercise.

Stadium Exercise 6: Double-step Run

https://www.youtube.com/watch?v=SEdkl9dz_Oo

Sprint up the stairs as fast as you can while striding powerfully to skip a step with each stride.

Stadium Exercise 7: Double-leg Hops

Begin by standing in front of series of steps with feet shoulder-width apart and arms overhead.

Next, drop into mid-squat position, and jump up and forward onto the first step, land softly with your knees slightly bent, then and without delay jump onto the second step and so on, until you reach top of the stairs or until you can do no more.

Turn around and slowly walk back down.

Rest for one to two minutes then repeat the whole circuit for two to three times.

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Conclusion

There you have. This stadium workout routine is a fantastic addition to your workout routine, as long as you choose to perform these stadium exercises on a regular basis. The rest is just detail, as the saying goes.

Speed Training 101: Top 7 Drills for Faster Runners

September 4, 2023June 25, 2015 by David Dack

Do you ever feel the need for speed? If you’re yearning to kick up the tempo and leave a trail of dust in your wake, then you’re in for a treat. Let me introduce you to the game-changer that transformed my running game: running drills for speed.

Picture this: I was in the midst of my Insanity DVD workout program, sweating buckets and pushing my limits. Little did I know that buried within this intense regimen were the secret ingredients to unlock my true athletic potential. Running drills emerged from the shadows and captivated my attention. Curiosity sparked, and I delved into the world of speed-enhancing exercises.

Let me tell you, my friend, the results were nothing short of phenomenal. Not only did my speed skyrocket, but my entire running form underwent a remarkable transformation. It was as if I had unlocked a hidden power within myself, propelling me forward with newfound agility and grace.

Nowadays, I make it a point to incorporate these drills into my regular cross-training routine. And here’s the best part: you don’t need to be a lightning-fast sprinter or spend endless hours on the track to benefit from them. I’m just an average runner with aspirations of becoming better than average, and these drills have become my secret weapon.

Get ready to break free from your limitations and sprint towards greatness. Are you ready to step up your running game? The starting line awaits you. Let’s do this!

The Speed Drills Routine For Runners

Whether you’re craving that extra burst of speed or simply seeking a fresh twist for your training regimen, incorporating a speed drill workout will be the game-changer you’ve been waiting for.

Imagine this: you’re out on the track, feeling the ground beneath your feet, ready to unleash your inner speed demon. As you dive into the world of speed drills, a whole new realm of possibilities opens up before you. And let me tell you, my friend, the benefits are nothing short of extraordinary.

Let’s dive into the advantages that await you when you embrace the power of running drills for speed:

Increased Range of Motion: Speed drills work wonders in enhancing the flexibility and range of motion in your joints. Picture your stride becoming more efficient, with each step covering more ground effortlessly.
Quick Feet and Explosive Power: We all know that lightning-fast footwork can make all the difference, whether you’re sprinting towards the finish line or evading opponents on the sports field. Speed drills are your secret weapon to developing that explosive power and lightning-quick feet. Trust me, these skills will transcend beyond running and elevate your performance in other sports as well.
Perfecting Your Form: Each drill in your speed workout places a special emphasis on specific aspects of proper running form. It’s like fine-tuning the intricate gears of a well-oiled machine. By incorporating these drills into your routine, your body becomes intimately familiar with the movements required for optimal running mechanics.

How Long Do Speed Drills Take?

Now, you might be wondering, “Will I need to carve out hours from my busy schedule for these drills?” Fear not! Most speed drill workouts can be completed in just 30 to 40 minutes.

They are incredibly convenient and require minimal equipment. So whether you find yourself at a local track, a neighborhood park, or even in the comfort of your own home, these drills can be seamlessly incorporated into your routine.

How & When to do Speed Drills

Are you ready to dive into the exhilarating world of speed drills? Let’s talk about how and when to incorporate these drills into your training regimen to maximize their effectiveness and keep you in top form.

First things first, you have a couple of options when it comes to integrating speed drills into your routine. If you’re already engaging in interval training, you can seamlessly weave these drills into your existing workouts. However, if you haven’t explored the world of cross-training (and trust me, you should), then I suggest adding the drills to the end of your running sessions.

Now, timing is everything. As a general rule of thumb, it’s best to perform speed drills after your easier workouts when you’re feeling fresh and still have some pep in your step. You don’t want to attempt these drills after a grueling, energy-draining run when your legs are begging for mercy.

To ensure optimal results, aim to incorporate speed drills into your routine twice a week on a regular basis. Give yourself at least two recovery days between sessions to allow your body to adapt and reap the benefits of the training. Consistency is key here, my friend. Stay committed to this schedule, and you’ll soon witness remarkable progress.

Now, let’s talk about the drills themselves. The recommended sequence consists of seven exercises carefully curated to target various aspects of your speed and running mechanics. I encourage you to go through the entire sequence at least twice to truly benefit from each drill’s unique contribution. If you find yourself with some extra time and a burning desire to push your limits, go ahead and repeat the sequence three times. The choice is yours!

Safety is paramount, my friend. To protect your precious joints and minimize the risk of injury, I strongly advise you to perform these drills on a soft surface. Seek out the infield of a track or a rubberized track if possible. Remember, we want to unleash your speed and power while keeping you safe and sound.

Before you embark on your exhilarating speed drill session, it’s crucial to properly warm up your body. Begin with a slow 5-minute jog to get your blood flowing and your muscles awakened. Then, transition into 10 minutes of dynamic stretches, as demonstrated in the routine provided. This warm-up will prepare your body for the explosive movements to come, priming you for an extraordinary training experience.

Top 7 Drills to Run Faster

1. Bounding

This drill consists of an exaggerated running movement focusing on foot push-off and airtime.

It’s ideal for both increasing lower body power and single-leg stability during forward running motion.

This drill is essential for keeping proper running form—especially when fatigue starts to set in.

Proper Form

Begin this drill by jogging in one direction while keeping your head level and torso upright.

After progressing a few feet, start bounding by pushing off with one foot and bringing the other one forward.

Focus on achieving an explosive leap and a fast cadence.

Perform at least five to eight 50-meter reps.

2. Butt Kicks

Butt kicks mainly target the hamstrings and stretch the quads.

This speed drill emphasizes the recovery part of the running gait and can also help you boost leg turnover cadence.

Proper Form

https://youtu.be/UfCH8LMmLH8

While running in place and with your thighs locked in a neutral position, kick your leg up to the butt, letting your heel make contact with the glute on each stride.

If you can’t reach your heels up to your glutes, aim to boost your dynamic range of motion.

To keep good form, keep the rest of your body as steady as possible and focus on a smooth, and fast action.

Perform at least three sets of 25 kicks with each leg.

3. High Knees

This move improves knee lift by increasing speed and leg drive, targeting the hip flexors.

Adding power and speed to your hip flexor can also help prevent plantar fasciitis, Achilles issues, and other troubles.

Proper Form

Stand straight, with your feet shoulder-width apart, your arms hanging down by your sides and gazing straight ahead.

While keeping a slight forward lean from the ankles, alternate jumping from one foot to the other, aiming to raise your knees as high as possible.

4. Running Backwards

Running backward strengthens both the glutes and the hamstrings.

This move also activates the muscles of the core and lower back.

Proper Form

Do your best to replicate the typical forward running motion while moving backward.

Maintain a normal running form while keeping your head up and back straight.

Push off with your forefoot and swing your arms to the side.

Increase your speed as you become more skillful.

Do at least five sets of 50 meters.

5. Grapevines

Also known as karaoke, this exercise increases hip and leg mobility.

It’s also vital for developing footwork, balance, coordination and lateral speed, and strength.

Proper Form

Start by standing upright while facing forward, then step out to your right side on your right foot.

Follow the right leg with the left leg, placing it behind the right.

Repeat this step to the right again, but this time bring the left foot in front of the right one instead of behind.

Alternate crossing the left foot behind and in front of the right foot.

Keeping a fluid movement with your arms is the key to maintaining balance.

Stay on the ball of your foot or the forefoot throughout the entire motion.

Repeat the exercise in the other direction, letting the left leg lead and alternating putting the right foot behind and in front.

6. Straight-Leg Shuffles

Straight-Leg Shuffles shorten ground contact and reduce the braking effect typically found in runners who overstride.

It also stimulates neuromuscular timing for fast cadence running

Proper Form

Begin bounding forward with a fast cadence, keeping your legs straight, your torso upright, and your ankles dorsiflexed the entire time.

Focus on driving your foot down, then allowing it to spring back up off the ground without lifting the knees.

Do at least three 50-meter reps.

7. Ankling

Ankling helps develop correct foot-strike mechanics.

This increases coordination, efficiency, and speed.

Proper Form

Stand straight, with your feet shoulder-width apart.

Using a fast, very short stride, move forward taking small steps and landing on the balls of your feet.

As your feet strike the ground, be sure to use the ball of your feet to take your body to the next step.

Keep your steps as short and quick as possible, with a minimum knee lift.

Imagine yourself running on hot coals – the goal is to spend minimal time on the ground.

Running Drills for Speed – The Conclusion

Add these speed drills to your training program as soon as you can. The speed of implementation will be the key to your success.

Feel free to leave your comments and questions below, and as always, thanks for stopping by. Keep running strong!

David D.

Benefits of Sand Workouts

Lower Body Strength:

Stabilizer Muscles:

Increased Challenge:

Speed and Agility:

Beach Vibes:

Minimal Equipment:

Choose the Right Beach

Protect Yourself from The Sun

Manage Your Expectations

The Right Start

Barefoot or Not

Stay Hydrated

Pre-run Hydration:

Hydration During Your Beach Run:

Here’s how:

Additional Tips for Hydration:

Stay Safe

The 30 Minute Beach Running Workout

The Warm-up

Exercise One: Sand Sprints

Exercise Two: Single-leg Jumps

Exercise Three: Prisoner Squat Jumps

Exercise Four: Walking Lunges

Exercise Five: Bear Crawl

Exercise Six: High Knees

Exercise Seven: Butt Kicks

The Benefits of Stair Sprints Training

The Ultimate Stair Workout for Runners

Find the Right Stairs

Warming Up For Stair Workouts

Stair Training Exercise One: Sprints

Stair Training Exercise Two: Step Forward Lunges

Stair Training Exercise Three: Squat Jumps

Stair Training Exercise Four: Skip a Step

Stair Training Exercise Five: Skater Steps

Stair Training Exercise Six: Triceps Stair Dips

Stair Training Exercise Seven: Hop Ups

Stair Training Exercise Eight: Mountain Climbers

Stair Training Exercise Nine: Single Leg Hops

New to Running? Start Here…

What Is Tabata Workout Training?

Genesis – Study Behind the Tabata Protocol

Benefits of Tabata Sprints Training

Be A Well Rounded Athlete

Tabata Logistics – Time it Right!

The 30-Minute Tabata Workout For Beginners

Work out at your maximum effort 20 seconds

Recover for 10 seconds

Complete eight rounds.

The Warm-up

Round One: Tabata Sprints

Round Two: Tabata High Knees

Round Three: Tabata Jumping Lunges

Round Four: Tabata Squats

Round Five: Burpees

Conclusion

Round 1 (4 minutes) Sprints

Round 2 (4 minutes) High Knees

Round 3 (4 minutes) Jumping Lunges

Round 4 (4 minutes) Squats

Round 5 (4 minutes) Burpees

Tabata Sprints Workout – The Conclusion

What Do Lunges Work?

The 10 Lunges Variations to Try

1. The Basic Lunge

2. Weighted Lunges

3. Jumping Lunges

4. Backwards Lunges

5. Reverse Lunge and Kick

6. Lateral Lunges

8. Lunge with Rear Leg raise

9. Step-up and Lunge

10. Pulse Lunges

New to Running? Start Here…

Do Squats Help with Running?

Increased strength

Boosted Core strength

Prevents Injury

Improve Bone Mass