In this post, we are sharing a circuit that you can do to help you improve your running performance. The focus will be on improving your explosiveness through the muscles that will help you generate strength and power that will help you run faster, as well as improve your stamina and muscular endurance so you can hold your form for longer.
You will just need access to space and some equipment.
This exercise circuit can be done within 30-45 minutes.
Warm-up circuit
50m forward run
50m backward run
50m forward run
50m forward skipping
50m forward run
50m backward bounds
50m forward run
50m straight-leg bounds
50m forward runs
50m forward bounds
50m forward runs
50m backward run
Exercise stations
Hill run station
Accelerate up the hill and then backpedal down the hill. Do this as many times as possible within the given timeframe.
This is designed to improve the athlete’s speed, power, and explosiveness going up the hill. And then extending the ankle dorsiflexion on the way down.
Distance – 20m
Time – 45s
60-second rest
Step up station
Do step up explosive pop-ups. Alternate between each leg.
This will work on the explosiveness from your hip flexors and quadriceps.
Time – 45s
60-second rest
Sled station
Sprint 50m with the sled. Backpedal 50m with the sled.
Distance – 50m
Time – 45s
60-second rest
Calf raise station
Do single-leg calf raises for 15 reps on each leg.
60-second rest
Weights station
RDL
Do 10 single RDLs on each leg. Focus on exploding upwards.
Glute Bridge
Do 10 glute bridges. Focus on exploding upwards.
Glute Hamstring
Do 10 on each leg. Focus on pushing through your heel.
10-15 reps
Glute activation (Hip tuck with swiss ball) – North pole exercise
Do 10
Nordic curl station
Do 10
Skipping station
Do single and double under skips.
20 single skips, 10 double under, 20 single skips, 10 tuck jump single skips.
60-second rest
Running station
400m
90 seconds (22.5 second splits)
Focus only on the running technique with high knees.
90 seconds rest
2 sets
Cool down
1000 step walk
