POWER = SPEED

Trail Running (UK) - - Training -

Run­ning faster means build­ing more power in your glutes and ham­strings – they’re the main mus­cles in­volved in main­tain­ing speed over dis­tance. Twice a week, use these body­weight moves to eas­ily add some strength and con­di­tion­ing into your regime. Per­form each move un­til your mus­cles be­gin to tire.

NORDIC HAM­STRING CURLS

Kneel down on the floor, but re­main up­right – do not sit back on your calves. En­sure that your body is aligned straight up from your knees to your shoul­ders. En­gage your ab­dom­i­nals and lean for­wards as far as you can, us­ing your ham­strings to con­trol the mo­tion. Con­tract your ham­strings to raise your­self back to an up­right po­si­tion.

GLUTE BRIDGE

Lie flat on your back with your knees bent up at an an­gle and your heels on the floor, hip-width apart. Place your arms at your sides with your hands palm­down. En­gage your trunk. Slowly lift your glutes off the floor un­til your body is in a straight line from your knees to your shoul­der. Pause, then slowly reverse the move­ment to re­turn to the start po­si­tion. Con­tinue the ex­er­cise for 60 sec­onds.

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