What sort of circuit exercises are good for running?
AAll runners can benefit from circuit sessions, says Ollie Armstrong. “To have the biggest impact, the exercises should focus on a combination of: 1) robustness to protect against injury; 2) improving strength and capacity to be able to produce force and endure mechanical stress; 3) mechanical efficiency to improve running economy,” says Ollie.
“Foot drills and low-level plyometrics help focus attention on foot placement, contact with the ground, reactivity and the application of force generation – all of which are important for good running economy, as well as foot health.
“Following this, glute work, such as a clamshell or hip mobility while lying on your side, is good for activating and strengthening.
“Conventional exercises, such as the bodyweight squat, lunge and single-leg Romanian deadlift (RDL) will also help to develop strength. These exercises will enable you to produce more force per contraction. Greater strength will, in turn, optimise each contact with the ground, when coupled with work focusing on the application of the force.
“Hamstring bridges and calf raises are key capacity developers – an important variable in these muscle groups for running performance. “To finish the circuit session off, an exercise targeted at trunk work, such as a side plank – to help improve the core and, as such, efficiency while running – would be useful.”
Some runners may also benefit from additional, individually tailored exercises.
Side planks strengthen the core, which will help keep you steady on uneven trails