Seven Running Exercises to Improve Speed, Shape and Performance

Posted on November 9, 2015 by resourcefulman

When I first started doing jogging exercises, I felt stupid. Are neon short shorts embarrassing enough? But running exercises can be very beneficial for both ordinary runners and experienced devotees.

This post was originally published on the Strength Running website .

They can:

Improving the connection between the brain and legs, which will help you become more efficient
Strengthen not only the muscles, but also the specific joints (such as the ankle) needed to run powerfully and quickly.
Improving coordination, agility, balance and proprioception, helping you become a better athlete
Get a great warm-up before challenging workouts or races

These benefits translate directly into improved speed: run more efficiently, with more strength, and you finish faster in any race .

Exercise soon became a staple of my running career, which we did as a team before every hard workout in college. But if you’ve never run as a team, it can be difficult to figure out how to do running exercises – and when to do them. You may have many questions:

What exercises are suitable for beginners? When should you do the shaping exercises? How often do I need to exercise?

Today I want to share seven of my favorite running exercises that improve speed, shape, and performance that you can integrate into your workouts. But first, let’s dive into some background to the exercises.

Who should do running exercises?

Everything! This is a great way for beginners to increase their athleticism, strengthen their correct mechanics, and improve their form. For the same reason, they are useful for more advanced runners.

Just like running and strength training is recommended for almost all people, formal exercise is recommended for almost all runners.

The only types of runners who should exercise caution when exercising are those returning from a serious injury. The increased impact force of drills (especially when running them on asphalt or concrete) can predispose you to repeated injury.

Rely on correct form and never do any exercise that causes pain. In a few weeks, you will feel faster, more coordinated, and strong enough to potentially hit a new personal best.

When is the best time to conduct an exercise?

Exercise is a type of exercise also known as runner technical work . Accordingly, they should usually be done after warm-up, but before the main part of the workout. This type of logical sequence ensures that you get the most out of your workout (with the least risk of injury).

Here is the recommended order for most workouts:

Dynamic warm-up
Easy running
Ability to work (like exercises)
Steps
Workout (hills, pace, reps, etc.)
Easy running
Strength work (e.g. medicine ball training )

This sequence shows good programming. Just remember that not every activity will include all of these training elements.

In terms of frequency, most runners can exercise twice a week for the best results. They are best done before faster workouts, races, and other challenging workouts. They can also be done as part of a schematic. You can see what it looks like in an extended circuit workout of strength running.

Where can I do fitness exercises?

You can do these exercises almost anywhere there is free space. Typically you will need about 50 meters of free space, such as a driveway, sidewalk, or field. But there are a few places that are particularly recommended:

The road before a hard workout or race (a hard surface can help increase muscle tension and therefore your performance)
On the street track there is a softer surface, there is no risk of tripping over anything, and it is more common to do these silly exercises there!
On grass or synthetic turf – best for injury-prone runners or those who want to do barefoot exercises to build strength in their feet and legs.

Just the other day, I saw a runner doing exercises in an alley outside my local Starbucks. So you can actually do them almost anywhere!

I recently spent several hours on the track filming tons of new content. Part of this shot includes seven of the most effective exercises for improving speed and form. At the top of this post is avideo of all the exercises, including tips, instructions, and slow motion to help you understand them in more detail.

Drills are:

High knees
A-Skip
B-pass
Asses
Butt strikes (option)
Running in a straight line
Carioca

You can also watch each exercise in a separate video on the Strength Running YouTube channel (be sure to subscribe so you don’t miss the video!).

How many running exercises do I need to do?

You don’t have to do all seven form exercises every time. It will take another 20+ minutes – precious time for most runners!

Instead, choose three to four exercises and follow these guidelines:

Most of the exercises should be done at 30-50 m (carioca may take up more space).
Go back to where you started before moving on to the next exercise.
Do two to three sets of each before moving on to the next exercise.

Many runners may wonder which exercises to choose if they shouldn’t do all of them. While it’s perfectly okay to do all seven of these exercises, time constraints are a reality in our life.

It is best to choose exercises that suit your specific workout goals as well as your specific needs.

For example, if you are struggling with IT bracelet syndrome , I recommend A-skip, carioca, and straight-legged running because they increase cadence, improve hip flexibility, and activate the gluteus muscles – all of which help treat and prevent ITBS.

Here is a list of exercises with the aforementioned difficulty rating (# 1 is the easiest, # 7 is the hardest), as well as how each exercise is useful:

Buttock kicks (second variation in video): Improves the flexibility of the quadriceps and hip flexor while boosting high cadence
High knees : enhance midfoot landing, high cadence and hamstring flexibility
A-Skip : Enhances midfoot landing, high cadence and improves coordination
B-Skip : Improves hamstring coordination and flexibility
Buttstroke (Option 1): Increases hip flexor strength and enhances midfoot landing.
Carioca : Improves coordination and increases hip flexibility.
Run on straight legs : activates the glutes and improves coordination.