You are as strong and as fast of a runner as your weakest link (your weakest muscle).
For example, if your calves are always slowing you down or your glutes get tired mid-long run, that’s your weakest link.
Once you strengthen these muscles, you will become a stronger, faster runner.
Your Personal ONE Exercise
Let’s personalize this one exercise to your unique needs.
To find your weakest link and your ONE exercise follow the next steps:
First, we are going to divide your leg muscles into four areas.
- Calves
- Quadriceps
- Hamstrings
- Glutes
Second, you are going to do a quick self-assessment to know your weakest muscle.
In your last race, what was the area that held you back?
Try to remember what was hurting, was it your calves? Or what part of your legs?
Or if you can’t remember, try to think of the next few days after the race.
So, what’s your weakest link?
Finally, The BEST ONE exercise per Muscle Area
My main goal as a running coach is to help my athletes run to their full potential.
And as a certified personal trainer, I know that for that to happen, you need to do more than just running.
But running is what people like to do, so the strength training part of my programs needs to be super-efficient and useful.
With that in mind, I spend a lot of time studying and researching the best exercises to help my athletes achieve the best results in the least amount of time.
And these next four exercises are the result of these years of studying and applying.
Choose the exercise for the area that you need to work on:
- Calves – Heel Rises
- Quadriceps – Jump Squat
- Glutes – Plank Leg Raise
- Hamstrings – Single Leg Deadlift
How to Include this Exercise in your Training Plan
You don’t have to change your current training plan or regime to include this ONE exercise into your training.
The guideline is to do it three times a week, five series of 15 reps each.
It will take you no more than 5 minutes to do it, and in just a few weeks, you will feel the difference in your running.
You can do the exercise on your run rest days or after your easy runs. Avoid doing them the days of your long runs or speed workouts.
Happy Running
-Diego Alcubierre
