From the November 2012 issue of Runner’s World

Power exercises to help you build strength for speed

By Debra Witt

Yes, strength-training helps runners add muscle. But to translate that gain into speed, you have to choose the right moves. Runners should concentrate on building power – how fast you can use the force you’ve built up,” says Jay Dicharry, a health and physical therapist advisor. “Explosive movements help you activate your muscle power quickly during push-off.” Do these exercises twice a week, preferably two days before or after a speedwork session.

BOX JUMP Enables leg and core muscles to “turn on” faster during a run. To Do: Face a sturdy knee-high box, an aerobic step, or a weight bench. With feet slightly apart, jump onto the box, taking care to land as softly as you can. Step back down. Do three sets of eight reps.
ROTATING LUNGE Strengthens hips for better balance and stability during push-off. To Do: Place the top of one foot onto a bench about three feet behind you. Lunge and rotate your torso 45 degrees to the right, back to centre, and then to the left. Do two sets of eight reps.
STRAIGHT-LEG DEADLIFT Develops propulsive force in the glutes and hip extensors, which will help your push-off as you increase your pace. To Do: Place heavy weights on the floor in front of you. Hinging at the hips, with back straight, bend over and grab the weights. Keeping your core and glutes tight, straighten up. Slowly lower the weights to the floor. Do two sets of eight reps.
KNEELING HIP-FLEXOR STRETCH Improves range of motion in the hips. To Do: Step into a lunge and lower your back knee to the ground. Keep your upper body straight while you tilt your pelvis to feel a stretch. Hold for one minute. Do three times on each leg.

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