Esercises to make you a better runner

Photo by Gameface Media

Many runners log endless miles in the quest to become faster, stronger and leaner. But long miles on the road and track won’t always achieve perfect results, especially if injuries develop. That’s why improving running form is important. Targeted exercises aimed at improving running efficiency can reduce the risk of injury and aid in the development of speed. Dedicating just five minutes after a run to these exercises can help you become a more efficient runner with improved form.

1 - BUTT KICKERS

This may be an exercise you remember from middle school PE class. Run in place, striking your glutes with your heels. Your goal is to have your thigh perpendicular to the ground. If you find this impossible to do, you need to work on flexibility and range of motion. Butt kickers can help strengthen the back of your legs, improve flexibility and leg turnover.

2 - HIGH KNEES

Run in place, bringing your knees up in an exaggerated running stride. While one leg is down, the other leg should come up forward and high with your thigh parallel to the ground. Stand tall, focus on soft foot strikes that land on your forefoot, and engage your core. Practicing the high knees drill can help teach a powerful leg drive and rapid turnover, while strengthening your hip flexors and quads.

3 - SKIP

Think back to the carefree days when you would skip around the elementary school playground. As you skip forward, drive one knee up to waist height while extending your opposite leg straight back. Make sure your have your opposite arm swinging with your opposite leg. Have fun skipping, which can improve coordination, improve cadence, and aid in a mid-foot landing. Even marathon great Meb Keflezighi admits to incorporating skipping drills into his workouts.

4 - HOPPING

Take five hops forward, then five hops back. Then try single leg hops by standing on just your right leg and take five hops forward and five hops back. Then switch to your left leg and repeat. Jumping and hopping can increase your power when pushing off, as well as teach your running muscles to work with each other and strengthen neglected muscles.

5 - PLANK

To do a basic plank, get down on the ground, as if you’re going to do push ups. Hold your body in a prone position with your weight on your hands and feet. As an alternative, rest your weight on your forearms. Keep a straight line from your head to your feet and brace your abs to maintain a neutral position. Planking helps runners by building core strength, which leads to fewer overuse injuries and more efficient running form. Your core muscles, which include your abs, glutes, hips, and lower back, work together to hold your torso solid when you run.