Lower Body Workout To Run Faster And Longer | Men's Health Magazine Australia

The Lower Body Workout That Will Help You Run Faster And Further

If you’ve signed up for a running event this spring, avoid the rookie error of doing nothing but pavement pounding until race day. You’ll perform better if you focus on building up the muscles of your lower body, says MH fitness director Todd Liubinskas, who set his sights on three big tests of endurance: Red […]

If you’ve signed up for a running event this spring, avoid the rookie error of doing nothing but pavement pounding until race day. You’ll perform better if you focus on building up the muscles of your lower body, says MH fitness director Todd Liubinskas, who set his sights on three big tests of endurance: Red Bull Defiance on Aug. 31; the Blackmores Half Marathon on Sept. 15; and the New York Marathon on Nov. 4.

“Strengthening your glutes, hamstrings, quads and obliques will help you push through the challenging parts of a run,” says Liubinskas. Weights-honed muscles and connective tissue are less likely to break down under race pressure, while heightened neuromuscular coordination will allow you to run faster.

“You’re going to have your core turned on through the entire workout, helping you to carve a six-pack,” adds Liubinskas. “These moves are also going to deliver some nice definition to your quads.”

BUILD LONG-HAUL STRENGTH

Superset moves 1 & 2, then 3 & 6, then 4 & 5. Rest for 30sec between supersets. Do twice a week

Todd Liubinskas Leg Workout 1

Jason Lee

1. FRONT-RACK LUNGE

With a KB racked on each shoulder (A), step forward strongly with your right leg (B). Return to start. Do 3×10 reps on each leg.

Todd Liubinskas

Jason Lee

2. SINGLE-LEG DEADLIFT

With a KB in your right hand (A), hip-hinge so your left leg extends straight behind you (B). Return to start. Do 3×10 reps on each leg.

Todd Lower Glute Bridge

Jason Lee

3. HIP RAISE

Press your mid-back into a fixed bench, a barbell across your hips (A). Squeeze and raise your glutes (B). Do 3×12 reps.

Todd Lower Body Workout

Jason Lee

4. PALLOFF PRESS WITH BAND

Pull a taut resistance band into your chest (A). Feeling the move in your obliques, push the band out; return to start (B). Do 3×5 per side.

Todd Liubinskas Box Step

Jason Lee

5. BOX STEP-UP

Holding dumbbells, plant your right foot on a box (A). Use leg and glute power to step up (B). Lower under control. Do 3×12 on each leg.

Todd Liubinskas Good Morning

Jason Lee

6. GOOD MORNING

With a barbell across your shoulders (A), hip-hinge until nearly parallel (B). Stand up. Do 3×12 reps.

THUMPIN’ GOOD

Rev up your workouts with the totally wireless Powerbeats Pro highperformance earphones (Available at harveynorman.com.au). With up to nine hours’ listening time and sweat-resistant earbuds, you’re covered.

Michael Clarke’s Guide To Hosting Like A Pro This Festive Season

Michael Clarke’s Guide To Hosting Like A Pro This Festive Season

Holiday parties are, more often than not, only sort of fun. Corporate blowouts of yore have given way to mildly festive, just-as-awkward after-work "drinks." Hosting friends and family usually equates to a slow-build of stress that bursts into a flurry of activity and...

6 Common Misconceptions About Skin Cancer, Set Straight

6 Common Misconceptions About Skin Cancer, Set Straight

With a health condition as common as skin cancer, widespread myths and misconceptions must be quashed to keep Australians safe in the sun and confident in their skin.  Skin cancer is a bigger issue than many people realise. TAL research found more than half of...

Recommended to you

More From