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

Smash your race PBs by adding this lower-body blitz from MH fitness director Todd Liubinskas to your training regimen - by Dan Williams
  • 17 Oct 2019
The Lower Body Workout That Will Help You Run Faster And Further
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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 3x10 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 3x10 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 3x12 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 3x5 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 3x12 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 3x12 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.

  • Fitness
  • Running
  • Exercise
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  • Butt Workouts
  • Lower Back Exercises
Dan Williams
Dan Williams
Dan Williams, Men’s Health’s Associate Editor, is the magazine’s most experienced presence. While his body protests more than it used to, he still insists it honour the MH way, with regular dawn workouts mingled with punishing sessions on the tennis court – all against a backdrop of abstemiousness: he turns into a pumpkin at 10pm.

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