There are some quick power workouts designed to build leg strength, which when done alongside regular athletic training can help achieve personal bests, whether for racing, walking or just out for long jogs in the park.Â These strengthening exercises also help reduce injuries while running.
Achieve the best results, by starting slowly then increasing intensity as one gets stronger.Â Done three times a week, with a day of rest between sessions, increase the reps as you get stronger.Â Begin these moves at least six to eight weeks before any race.
Start off with five to seven minutes of slow jogging and ten jumping jacks to warm up.Â After the workout, head out for your regular walk or run.
Doing twists helps too, as they strengthen core stability, feet, calves and Achilles tendons.Â Stand with feet shoulder-width apart, jump slightly, landing gently with both feet pointing to the right; repeat, ending with both feet pointed to the left.Â This adds up to one rep.Â Allow arms, torso and shoulders to balance the movement of your legs by twisting in the opposite direction.Â Start with one set of six to ten reps, adding one rep per workout until reaching 20.Â Add another set after three weeks, beginning at six and working your way up.
Side-kicks strengthen quads and hamstrings; however, a smooth, relaxed motion is required to avoid a calf or Achilles injury.
Stand with feet a few inches apart.Â Swing right leg out to the side, while jumping up on the ball of your left foot.
Then, swing right leg back in, as you land on the ball of the right foot.Â When your foot touches down, swing left leg out to the side and back to complete the rep.Â Start with one set of six to ten reps, adding one rep per workout until reaching 20.Â Add another set after three weeks, beginning at six and working your way up.
Do rockers to strengthen core, calves and Achilles tendons.Â Stand with feet a few inches apart.Â Swing right leg forward as you jump up on the ball of left foot.
Then, swing right leg back in, landing on the ball of your right foot.Â When foot touches down, swing left leg back (upper body will rock back and forth for balance).Â This is one rep.Â Repeat, using a quick, smooth motion.Â After right leg swings forward three times, repeat with left leg.
Start with one set of six to ten reps (three to five per side), then add one rep per side per workout until reaching a total of 20.Â Add another set after three weeks, beginning at six again and working your way up.