You have started running, you like this sporting activity, and you want to progress and take up new challenges. So here’s the good news: you don’t need to follow very complicated training programs to boost your athletic performance. Here are 4 examples of simple and practical workouts to help you progress!
1- Hill race
Hill running is an exercise that will “concrete” your muscles and boost your endurance. No surprise here, the principle is very simple: look for a hill and go for it! Ethiopian and Kenyan athletes have long known the benefits of this exercise and train a lot on hills to boost their athletic performance. This is what explains their supremacy in medium and long distance races.
Warming up
To prepare your body for exercise, it is recommended to do a warm-up of 15 to 20 minutes. After 10 minutes of jogging in short strides, you can do:
- 2 x 20 repetitions of knee raises.
- 2 x 20 repetitions of points with stretched legs.
- 2 x 20 repetitions of heels-buttocks.
main exercise
If you are using a treadmill, set the incline to 3 or 4%. If you are running outdoors, then favor a hill that is 80-100m long and has a moderate gradient. At the start of the climb, your pace should correspond to that of a five or ten kilometer run. In other words, your pace should be quite toned but with a moderate pace allowing you to breathe well throughout the exercise.
Lean your torso slightly forward according to the inclination of the slope. The swinging motion of your arms should be synchronized with the rhythm of your stride. Ideally, chain four to five climbs of 30 seconds and go down each time to your starting point by jogging or walking. During the descent, your body must be relaxed in order to reduce muscle tension.
The effectiveness of the exercise depends on the good alternation between effort and recovery. To finish, you should run for about 5 minutes in short strides and do some stretching to relax your muscles.
2- Rhythm scale
Initially used to prepare for athletics competitions, the rhythm scale has become essential training in several sports such as football, tennis and rugby. This exercise offers many benefits:
- It increases the pushing force.
- It optimizes agility and the amplitude/frequency ratio.
- It improves general coordination and synchronization of upper and lower body movements.
- Warming up
- To warm up, jog for 5 to 10 minutes in small strides.
main exercise
Ideally, the ladder should be 10m long with 30cm spacing. There are several ways to train on a pace ladder. For a beginner, exercise should be started at a moderate pace.
After a few minutes, increase the pace and perform the movements faster. You should feel your heart rate increase, as if you were doing intensive cardio exercises. Like the uphill running exercise, it should combine effort and recovery intervals.
3- Muscle building
Often overlooked by runners, muscle building is an essential component of athletic performance. Having more strength allows you to better manage your energy reserves: you will be able to run faster without forcing more, while reducing the time of support and while optimizing the biomechanics of your body. Muscle strengthening exercises allow you to act on two categories of muscles:
The global muscles, that is to say the long muscles that ensure body balance and primary movements.
The local muscles, or the short muscles which provide the connection between the long muscles and the joints.
Regular strength training can optimize both power and endurance while increasing muscle mass and strength.
Warming up
Before starting muscle strengthening exercises, it is essential to warm up for 5 to 10 minutes to increase the temperature and pulse of the body. Simple exercises like running in short strides or jumping rope are more than enough.
main exercise
There are several muscle-strengthening exercises you can perform with or without equipment. Generally, strength training does not require additional weight, your weight is more than enough. After the warm-up, you can chain different series of exercises of squats, pumps (push-ups), pull-ups (pull-ups), burpees, deadlifts, etc.
Of course, intersperse the exercises with rest intervals to recover and breathe well. To take full advantage of your exercises, you must pay particular attention to the quality of execution of the different movements.
4- Sprint intervals
This exercise allows you to improve muscle strength, speed, and aerobic metabolism.
Warming up
The warm-up must be adapted to your training. For sprint interval exercises, you should run for 10 to 15 minutes, gradually increasing the pace and intensity of your strides. If you are a beginner, you can alternate walking and jogging.
main exercise
Alternate sets of sprints of 30 seconds and recovery intervals of 60 seconds each. Repeat the exercise for 15 to 20 minutes, while making sure to run at your maximum speed. Sprinting puts your muscles under explosive strain and pushes them to work beyond their capacity. After exercise, it is therefore advisable to stretch to relieve your muscles and reduce the risk of injury.
Practical tips for successful running training
– Pay particular attention to your general physical preparation. Muscle building is very important because it allows you to improve your strength and helps you reduce the energy cost of each stride.
– For better efficiency, vary the training conditions as much as possible: running uphill, on sand, on snow, in the forest, on synthetic track, asphalt, concrete, treadmill, etc.
– Interval running allows you to improve your physical abilities including strength, endurance, and power. This is an exercise to be repeated regularly!
– The day after intensive training, it is advisable to do a recovery jog to relieve the muscles.
– Pay attention to the quality of your sleep as well as recovery periods. It’s as important as exercise!
Remember to change your shoes regularly to reduce the risk of injury.