So what kind of strength workouts should runners be doing? According to expert trainer Tess Glynne-Jones<\/a>, one type of movement runners generally neglect as part of strength training is explosive movements.<\/p>\n You may like<\/p>\n Moving explosively means moving quickly and with power.<\/p>\n \u201cWhen you\u2019re running at a fast pace, you are doing an explosive calf raise, you\u2019re doing explosive hip flexion, you\u2019re doing explosive hamstring curls, so you need to be able to create that power,\u201d says Glynne-Jones.<\/p>\n According to Glynne-Jones, you can train this aspect in your strength workouts by making the concentric part of the exercise\u2014the lifting portion of the movement\u2014explosive.<\/p>\n \u201cYou want the concentric to be fast and powerful,\u201d says Glynne-Jones.<\/p>\n Two explosive movements for runners to try<\/p>\n Try adding explosive movements like these to your workouts at least twice a week to see improvements in your running technique and results.<\/p>\n 1. Jump squat<\/p>\n If you\u2019re new to strength training, Glynne-Jones recommends starting with a bodyweight exercise. \u201cBeginners could do something like a bodyweight jump squat, or a box jump if you wanted to progress,\u201d says Glynne-Jones.<\/p>\n She adds that you should still train with weights in your workouts, but to focus on controlled movements and practice moving explosively with your bodyweight.<\/p>\n How to do a jump squat:<\/p>\n Stand with your feet slightly wider than hip-width apart and your toes turned out slightly.Keeping your chest upright throughout, sit your hips back and bend your knees to lower, until your hips are below your knees.Push powerfully through your feet to jump straight up.Land softly with your knees bent, letting your toes make contact with the floor first.Repeat for 8-12 reps.2. B-stance kettlebell deadlift to jump<\/p>\n If you regularly lift weights and are confident you can correctly perform fundamental movement patterns\u2014like the hip hinge\u2014under load, you can try adding explosive elements.<\/p>\n Glynne-Jones recommends incorporating a jump into a deadlift variation, but cautions that the weight should be moderately heavy at most. \u201cYou don\u2019t really want to go beyond 70% of what your max would be,\u201d says Glynne-Jones.<\/p>\n Your max refers to the absolute maximum amount of weight you could lift with good form for one rep. You can use an online calculator to estimate yours, like the one-rep max calculator from the National Academy of Sports Medicine<\/a>.<\/p>\n \u201cI\u2019ve really enjoyed adding in a jump [to this move]. You do one rep loaded, then you let go of the kettlebells, and vertically jump as high as you can,\u201d says Glynne-Jones. \u201cThat\u2019s teaching your body to create that power after it\u2019s been under fatigue.\u201d<\/p>\n How to do a B-stance kettlebell deadlift to jump:<\/p>\n B Stance Kettlebell Suitcase Deadlift to Jump – YouTube
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