It may seem a little bit strange to do resistance training to improve your cardio fitness, but all the top runners (recreational and athletes) do it! Lower body exercises like Squats and Lunges can help build your strength, power and build your speed when running. This is because the more muscle you have, the more power you are able to create in the push off phase of your run. The stronger your legs are, the later they will fatigue so you will be able to run for longer before they turn to jelly. Speed is influenced by the power you apply to the ground, so the stronger your legs get, the more power they can generate and apply to the ground (think the push off phase), the faster you will be able to run- especially in sprints!
Try this simple circuit to help build your running strength, power and speed!
3 rounds of:
20 Squats
20 Lunges
10 Jump Squats
20 second Squat hold
Please make sure you have medical clearance before engaging in any physical exercise and consult a professional to ensure you have proper technique first.
Matt Eddy is a Fitness Enhancement Personal Trainer in Berwick and a professional sprinter
