“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
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.
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.
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.
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.
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.
6. GOOD MORNING
With a barbell across your shoulders (A), hip-hinge until nearly parallel (B). Stand up. Do 3x12 reps.
THUMPIN’ GOOD
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