[ Key Training Points ]
Before you just dive these exercises make sure that you have at least 4 weeks of strength training experience behind you.
The goal of the program is to increase the strength of your stride as you push down into the ground. Focus on these exercises and don't waste your precious training time on needless exercises.
Recovery is Key
You can't rush this program. Developing maximum strength places a strain on the central nervous system. If you dont have a 2 - 3 min rest then your muscles won't train at optimal level and the strength stimulus is lost.
Start with the barbell resting on your trapezius muscle (not your neck) and on foot on the bench. Drive through our glutes and step up with the other foot onto the bench. Keep your shoulder blades pulled down your back and don't lean forward. To return to the starting position lower the same leg that you stood up with to the floor in a controlled manner. The foot that was on the bench at the start remains on the bench.
Dumbbell Calf Raise
Using a step and holding a dumbbell in one hand while you help balance wit the other hand, slowly lower your heels off the step. To mimic running up hill you will need to go as low as possible. Then push yourself up on your toes as high as you can go.
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