We love dishing out advice on how to become better at a certain skill. Recently, we were asked the question, “How can I skyrocket my endurance and beast out on running speed?”
Lesser-informed badasses will tell you to run more. Well, we know that improvements come from more than just logging more miles on the pavement. If how can I improve is the question, all-around strength training is the answer.
Here are 3 tips that contribute to an overall running performance boost.
1. Accessory work
If simple cardio is all you’ve ever done for exercise, legwork can be intimidating. Don’t let it get to you. Leg strength equals more power. Try a combination of these exercises at 12-15 reps for about 3-4 sets.
- Front squats
- Deadlifts
- Lunges
- Step Ups
- Glute Raises
- Squat jumps
- Strict press
2. Wendler Program
Jim Wendler’s 5/3/1 method is simply an effective strength building program. It’s a training cycle that follows a 4-day schedule and focuses on the basics: squat, bench, deadlift, and overhead press.
FYI-- you’re encouraged to work in accessory lifts that support the four major moves (see next item).
Read up on the full Wendler program, here.
3. Constantly Varied Workouts
Changing your workouts every day is important. Sure, cardio and strength training are individually awesome. It’s the putting them together part that breeds some seriously killer results.
When looking to improve your running, it’s important to remember to constantly vary your workouts at high intensity. One of our fitness guru’s broke an example of what this looks like:
- 4 rounds for time:
- Run 400m
- 20 air squats
- 10 push-ups
If a gym-sesh just isn’t doable, that’s okay. A lot of these exercises can be done at home. For at-home strength training, you can snag light weights and/or resistance bands. A few light weights can go a long way.
Still lost? Check out our YouTube channel for full workouts and an exercise library!