High-impact running + high-impact cross-training = too much impact, right? Actually, quite the opposite. The secret to becoming a faster, stronger runner and preventing common overuse injuries (shin splints, runner’s knee, IT band syndrome, the list goes on) is to add more explosive movements to your workout routine, says sports medicine physician Jordan Metzl, M.D., author of Dr. Jordan Metzl’s Workout Prescription. “Plyometric exercises involve powerful jumps to train your fast-twitch muscle fibers, which you need for speed,” he says. “Even better, they strengthen the muscles around your joints, so your joints will be more protected when you run.” Complete two sets of this circuit at least twice a week. Starting with the first exercise, perform the move for one minute, then begin the next with as little rest as possible.
Start in a pushup position, hands directly under your shoulders (a). Brace your core and bend your elbows to lower your body as you lift your right leg eight to 10 inches off the floor (b). Return to start, then repeat with your left leg. Continue alternating. (Get more amazing arm workouts here.)
Stand on your right foot with your knee slightly bent, left foot behind your right ankle (a). Bend your right knee and lower into a partial squat, then bound to the left by jumping off your right foot, landing on your left, lowering your arm for balance (b). Switch sides, and continue alternating.
Stand with your feet shoulder-width apart and hold a dumbbell above your right shoulder (a). Rotate your torso to the left and bend your hips to swing the dumbbell down past your left knee (b). Reverse the movement to return to start. Switch sides halfway in. (Kick-start your new, healthy routine with Women’s Health’s 12-Week Total-Body Transformation!)
Lie on your back, right arm by your side and left hand holding a weight above your chest (a). Bend your left knee, then roll onto your right side and sit up onto your right leg (b). Stand (c), then reverse to return to start. Switch sides halfway in.
Stand, then push your hips down and back to lower into a squat, touching the floor with both hands and keeping your arms straight (a). Jump up, raising your knees as high as they’ll go (b). Land and immediately begin the next jump. Continue jumping, touching the floor if you can.
Stand with dumbbells at your sides, feet hip-width apart and knees slightly bent; bend forward at the hips and swing your arms backward (a). Thrust your hips forward as you lift your torso until you’re standing upright, swinging the weights to chest level (b). Continue swinging.
If you’ve run on a treadmill in your life, you’ll be able to relate to these thoughts every woman has had on the treadmill:
Previous Published : Click Here