Do this six-move circuit
workout to run more quickly and efficiently
Robbie Britton is a team GB
ultrarunner and coach,and is currently ranked number 17 in the world for ultras. He went from running
his first marathon to competing for Great Britain in the World Ultra Marathon
Championships in just four years.
The goal
‘Becoming faster and more resilient on
the trails is your aim, but this workout can support and improve your
performance,’ says Britton. ‘Running on trails and hills already gives your
body a more varied workout than a flat road can – mixing up the terrain and
routes will keep your body guessing and work your whole body, not just your
legs. But supplementing your runs with these core, mobility and strengthening
exercises will help you hold your form in the latter stages of a race. They’ll
keep you moving quickly and efficiently.’
Use
the best core stability exercises for running
The workout
‘Perform
the exercises in this six-move circuit back to back three times, resting for
two minutes between each circuit,’ says Britton. ‘Do it once a week at first,
building to twice a week to supplement the work you do on the trails. For any
moves involving weights, avoid going too heavy. Explosive box jumps are the
long-distance runner’s equivalent of lifting big weights.
You’ll
earn all the power you need for the trails without having to go too heavy in
the weights room.’ Robbie Britton wore Inov-8 running shoes to compete in the
ultra races over all the terrains in 2015. Read blogs from him and other Inov-8
athletes .
Squat to the world
Hold
a medicine ball in both hands and lower into a squat. Drive back up, then
slowly circle the ball around your head in one direction, then the other,
keeping your core tight.
Beginner 8 reps each side
Intermediate 10 reps each side
Advanced 12 reps each side
Plank
Get
into a plank position with your weight supported by your feet and forearms.
Keep your body in line, feet together and elbows directly under your shoulders.
Squeeze your abs and core to help you keep your hips up.
Beginner 30sec
Intermediate 60sec
Advanced 90sec
Single-leg squat
Stand
on one leg, with the other raised behind you and your arms in front for
balance. Keeping your chest up, lower into a squat. Keep your knee in line with
your toes, and go as low as you can without losing your balance.
Beginner 6 reps each side
Intermediate 8 reps each side
Advanced 10 reps each side
V-sit
Lie
on your back with your arms and legs outstretched. Contract your core and bring
your legs and arms together, keeping them straight, then lower to the start
under control.
Beginner 8 reps
Intermediate 10 reps
Advanced 12 reps
Kettlebell step-up
Holding
kettlebells, brace your core and place one foot on a bench. Drive through the
heel to step up on the bench. Carefully step back down, lead leg first.
Alternate sides.
Beginner 8 reps each side
Intermediate 10 reps each side
Advanced 12 reps each side
Box jump
Stand
facing a knee-high box or bench. Jump powerfully onto it, using your arms to
generate momentum if you need to and bending your knees to soften your landing.
Step rather than jump down, then repeat.
Beginner 3 reps
Intermediate 4 reps
Advanced 5 reps
BY:Mensfitness
