Bigger, Faster, Stronger

Bigger, Faster, Stronger

The three exercises guaranteed to make you a better runner.

Even if the goal is not getting huge, runners often make the mistake of doing no lifting at all. With these three exercises, you will be running farther, and safer, than ever before.

  • Box Jump
    • Place in front of you a box that’s high enough to make it somewhat challenging to jump up onto. Quickly bend your hips and knees and swing your arms back to gather momentum, then jump up onto the box. Land softly in the center of the box with hips and knees bent. Step off. That’s one rep. Perform three sets of 5 reps.
  • Goblet Squat
    • Hold a dumbbell or kettlebell by one end of the bell ends with both hands under your chin. Stand with feet shoulder-width apart and toes pointed out at about 30 degrees. Take a deep breath and bend your hips back and lower into the squat, pushing your knees out and keeping your lower back in its natural arch. Squeeze your glutes as you come back up. Perform three sets of 8 to 12 reps.
      • The goblet squat allows you to perform a deep squat with little risk of injury to the lower back. Squatting develops your entire lower body and is arguably the best exercise for building running speed.
    • Walking Lunge
      • There is no weight training exercise more sport specific to running than a walking lunge. It trains your body both to accelerate forward and decelerate controlling the body’s momentum. It builds balance and coordination in addition to strength.
      • Hold a dumbbell in each hand, and stand with feet at hip width. Step forward and lower your body until your front thigh is parallel to the floor and your rear knee nearly touches the floor. Come up and immediately step forward with the opposite leg. Do three sets of 10 to 12 reps per leg.

3125783_orig goblet twisting_box_jump_0 walking-lunge-Andy-Murry-strength-session-29062011 walking-lunge

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2 responses to “Bigger, Faster, Stronger

  1. Thank you Barry, it was a fab building to shoot in. It felt even more bizarre as it was due to re-inhabited by loads on infants a few months after the shoot. We shot in some wonderful rooms and locations, more to come from this shoot.

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