Professional track and field athletes necessarily perform exercises to develop strength. First of all, these loads increase running economy – the ability to run with less oxygen and energy expenditure, which means running faster and longer. In addition, the extra exercise trains the neuromuscular system. Muscles respond faster to brain commands, contract harder and more coherently, which also helps you run better.
In other words, strength training exercises should engage the leg and trunk muscles: they are the ones that work the most during running. You should also include jumping exercises in your workouts, which train explosive leg strength – the ability to exert maximum force in a minimum amount of time.
Hip extension from a lunge
This exercise loads the muscles of the thighs and lower legs, pumping up your sense of balance. Perform it intensively, at the moment of hip extension, rise on the toe to further load the lower leg muscles. Do 10-15 repetitions for each leg.
Hip press from a bench on one leg
This exercise is good for loading gluteal muscles and hips, and develops a sense of balance. The lower the bench or benches, the more difficult it is to perform.
Single leg squat
This exercise fully loads the muscles of the thighs, develops a sense of balance and, when performed in full range, increases mobility.
Foot Ballistics
This movement provides a good load on the muscles extending the foot (calf and fibula) and strengthens the ankle ligaments.
Make sure that the toe and knee of the working leg are pointing forward, and that the ankle joint is pointing straight up during the lift without twisting inward or outward. Do 15 times on each leg.
Gluteal bridge on one leg
This exercise loads the muscles of the back of the thigh and buttocks. Raise and lower the pelvis smoothly, for additional load tense the glutes at the top point of the exercise. Perform 10-15 repetitions for each leg.
Low variation
After this exercise, your quadriceps – the muscles on the front of your thigh – will be on fire. Perform the lunge in full range, help yourself with your hands, do not touch the floor with your back knee to avoid hitting.
Try not to get out of the squat during leg changes: this will keep your muscles from relaxing in any phase of the exercise. Do 20 shifts total in one approach.
Jumping up on a pedestal
This exercise pumps explosive leg strength and strengthens ankle ligaments, which reduces the risk of injury while running.
Find a stable elevation about 30-50 centimeters off the floor. You can gradually increase the height to make the movement more difficult and better pump explosive power. Perform 20 jumps in one approach.
Half squat jumps
Another exercise to develop explosive power. Lower yourself to half range – just above the parallel of your hips to the floor – and jump up. Keep your heels on the floor during the squat and keep your back straight. Do 20 jumping jacks.