If you want to improve your fitness or beat your personal best in the upcoming Mother’s Day Classic fun run, you can easily teach your body to run faster. In this blog post I share with you a video about an actionable technique called Plyometrics to get your legs pumping!
Plyometrics are high impact, explosive exercises designed to increase your muscle and strength. The results are that you will increase your speed and lessen your chance of injury, the perfect combination for running.
Explosive dynamic moves that incorporate jumping and bounding as well as quick changes in direction and speed help you develop elastic tissue components needed to maximise efficiency and power.
“When you do plyometrics, you are developing, stressing and training your nervous system to efficiently perform a task, which will then translate into faster running,” says Andrew Long-Middleton, a personal trainer with Life Time Fitness who works with runners.
To increase your speed and run faster plyometric exercises should be performed at least twice a week along with your strength training at least three times a week.
In this video I show you 3 exercises I use in my training and in my sessions:
Plyometrics must be performed quickly with maximum power and speed and you achieve this by performing 3 to 6 sets of 3 to 8 powerful and clean reps. The exact numbers depend on the type of exercise and where you are in your training.
Squats 6 – 8 reps
Lateral raises 6- 8 reps
Burpees with high knees 3-5 reps
Once again, less is more.
Ensue you rest enough between each set: 30 to 60 seconds.
Skipping is also a plyometric exercise and here is a great video of Margot doing a complex skipping routine.
If you are training to improve your running speed or build muscle strength then give plyometrics a go using the above videos or alternatively come to a Mum’s The Word Fitness training session and we can do them in the group.
See you in the great outdoors,