Running Workouts

Looking for the best running workouts and sessions to help you improve your athletic performance and reach your full running potential? You come to the right place.

 

Keep on reading to steal my best running routines and plans.

Stair Sprints Training – A Stair Workout For Runners

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Staircase Workout execise

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.

Stair sprint training workout for runners

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

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female runner doing Tabata Workout routine

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.

tabata sprints

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.

6 Dynamic Warm-up Exercises For Runners

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dynamic warm up exercises

Wondering how to start your run right with a solid warm-up? Let me share what works for me

As a running coach, I can’t tell you how many times I’ve seen runners skip warming up, only to end up tight, sore, or even sidelined with injuries.

I used to be one of those runners—lacing up, heading straight out the door, and hoping for the best.

It took me a few scares and even a minor hamstring strain to finally realize how crucial it is to warm up right before I hit the road

Let me walk you through how to warm up properly for your runs and workouts.

What is A Dynamic Warm-up?

Dynamic warm-ups mean you’re stretching with movement, getting your muscles ready to roll.

Unlike static stretching (which involves holding a stretch for 20-30 seconds), a dynamic warm-up is about movement. You’re essentially “warming up” your muscles and joints by taking them through the full range of motion you’ll use while running.

A good warm-up has two simple phases that cover all you need to feel ready:

  1. General Warm-Up. This phase is all about waking up your muscles and getting the blood moving. The idea is to wake up your muscles, get your heart rate up, and increase circulation to your legs, core, and upper body. You can start with light activity, such as brisk walking, jogging, or running in place. Think of this as the prep work that primes your body for the more intense exercises.
  2. Specific Warm-Up. This phase focuses on movements that mimic the biomechanics of running. You’ll target the specific muscles you’ll be using during your run, like your quads, hamstrings, glutes, and calves. This is where dynamic stretches come in. These exercises wake up your nervous system, fire up your muscles, and ensure everything moves smoothly when you start running.

A running buddy introduced me to dynamic warm-ups, and it was a total game-changer. At first, I thought it was a bit of overkill—I mean, who has time for all these exercises before every run?

But after doing them consistently for a few weeks, I noticed a huge difference. I felt looser and more energized at the start of my runs, but I also found that my body felt more prepared for those tough hill workouts or speed intervals.

One of the moves that made a difference for me was butt kicks. It sounds simple, but kicking your heels up towards your glutes gets your legs ready for the motion of running.

I remember feeling silly doing them in the park the first few times, but now they’re a regular part of my pre-run routine.

Benefits Of Dynamic Running Warm-ups

First, let’s get this straight: warming up isn’t just something “extra” you do before a workout. It’s an essential part of the workout itself.

Here’s why:

  1. Prevents Injury. Keeping injuries at bay is the best part of warming up right; cold muscles are just begging for trouble. Warming up increases blood flow to your muscles, making them more flexible and reducing the risk of injury. Once I started doing regular warm-ups, I noticed fewer aches and less tightness, especially in my hamstrings and calves.
  2. Improves Performance. Warming up prepares your body for action, which means you’ll run more efficiently and with better form. When properly warmed up, your muscles contract and relax more easily, which helps you run faster and longer. It’s not just about avoiding injury—warming up can make your run easier and more enjoyable.
  3. Gets Your Heart Rate Up. A proper warm-up increases your heart rate gradually, preparing your cardiovascular system for the work ahead. If you’ve ever started a run feeling sluggish or like your legs won’t move, it might be because you didn’t warm up properly. When you ease into your workout, you’re allowing your body to adjust and perform at its best.

How To Warm Up Before Running

Here’s a warm-up routine I recommend to my running friends. These exercises target the major muscle groups used in running, increase your heart rate, and improve flexibility and mobility.

Let’s break it down.

A good dynamic warm-up usually takes about 10 to 15 minutes. This includes 5 minutes of light aerobic activity (walking or jogging) followed by 5 to 10 minutes of dynamic exercises. If you’re doing a more intense workout, like sprints or hill repeats, you might need a longer warm-up of up to 15 minutes to activate everything properly.

For easier runs, like a recovery day, you can shorten your warm-up slightly, but I still recommend spending at least 5 minutes doing dynamic movements. Even on easy days, I always warm up to ensure I’m not starting with tight muscles.

I also recommend the Myrtle Routine for warm-up.

Toy Soldier Kicks

Toy Soldiers are great for warming up your hamstrings, glutes, and core. They also improve flexibility in the backs of your legs, which is crucial for runners, especially if you tend to get tight hamstrings (like I do!).

It also helps improve coordination, which is key for maintaining good form during your run.

How to do it:

  • Stand tall with your arms extended out in front of you.
  • Step forward with your right leg, keep your knee straight, and kick your leg towards your hand.
  • Try to kick as high as possible while keeping your core tight and back straight.
  • Alternate legs and repeat for 10 to 12 kicks on each side.

Side Step/Shuffle

This move is a lateral movement, which we don’t do often in running but is important for overall balance and injury prevention.

Side shuffles are great for activating your glutes and improving lateral stability. This is important for runners because it strengthens the muscles around your hips, which helps with balance and can prevent injuries like IT band syndrome.

How to do it:

  • Stand with your feet hip-width apart.
  • Step to the side, performing quick side shuffles for 10 to 15 meters.
  • Land on your right foot and pause, then shuffle back to the left.
  • Repeat for 2 to 3 sets.

Side-to-side Leg Swings

Leg swings are one of my favorite dynamic stretches because they loosen up the hips, essential for a smooth running stride. Tight hips are a common problem for runners, especially if you sit for long periods during the day.

How to do it:

  • Stand next to a wall or sturdy surface for support.
  • Swing your right leg from side to side across your body keeps your core engaged and the movement controlled.
  • Do 10 to 12 swings on each leg.

Lateral Lunge

Lateral lunges strengthen the glutes, quads, and adductors while improving mobility in the hips and knees. This is crucial for runners who must maintain balance and control throughout their stride. I find lateral lunges help me feel more stable during my runs, especially on uneven terrain.

How to do it:

  • Start in a standing position with feet hip-width apart.
  • Step to the side with your right foot, bending your right knee and pushing your hips back to lower into a lunge.
  • Keep your left leg straight and your back flat.
  • Push off with your right foot to return to the starting position, then switch sides.
  • Make 12 lunges on each leg.

Walking Lunges

Walking lunges are one of the best dynamic exercises for runners because they engage your entire lower body and core. This move targets your quads, hamstrings, glutes, and hip flexors. It also helps improve your range of motion, which is important for runners who need fluid movement through their entire stride.

How to do it:

  • Step forward with your right foot into a deep lunge, lowering your left knee toward the ground.
  • Push off with your left foot and step forward into the next lunge with your left leg.
  • Repeat for 10 to 12 lunges on each leg.

Butt Kicks

Butt kicks may look funny, but they do wonders for firing up those hamstrings and refining your running form.

How to do it:

  • Jog in place while bringing your heels up to kick your butt.
  • Keep your knees low and focus on quick, light steps.
  • Do this for 30 seconds to 1 minute.

Conclusion

If you’re new to warming up, I’d recommend starting with simple moves like walking lunges or side leg swings. It doesn’t take long—just 10 minutes before your run can make a huge difference.

Over time, you can add more dynamic exercises and tailor your routine based on how your body feels that day. For example, if I feel tight in my hips, I’ll spend more time on hip mobility exercises.

What Are Your Go-To Warm-Up Moves?

Do you have a favorite stretch, dynamic exercise, or sequence that gets you ready to run? Maybe there’s a routine that’s helped you avoid injuries or feel more energized.

Share your favorite moves, tips, and any advice you have for warming up effectively.

The Best Stadium Workout Routine For Runners

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Stadium Runners Workout Routine

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.

runner exercising in a stadium

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

by
athlete doing Speed Drills

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.