POWER = SPEED
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.
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.