The quickest way to run faster - Juice Daily
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The quickest way to run faster

You can sign up to this year’s City2Surf here.

Want that extra bit of kick to run faster or longer?

Forget going for another jog and pick up some dumbbells instead.

One recent meta analysis of 699 studies, found that strength training two to three times per week had “a large, beneficial effect” on middle- and long- distance runners.

“The right strength training program will also help you lose fat – lightness is always a benefit for runners,” says renowned strength coach, Charles Poliquin.

“It will also improve your endurance and can help prevent injuries. Strength training also provides protective health benefits such as better insulin sensitivity and higher antioxidant status, making it essential for all runners.”

Additionally, it helps stabilise the body (helping to improve running efficiency) and VO 2 Max, which, put simply, means that you decrease the amount of oxygen needed to run at a certain speed so can “sustain a fast pace for a longer time and likely be able to run faster overall”, Poliquin explains.

He adds that strength training gives us an extra kick because it stimulates the fibres in the body that produce power.

“Combining endurance exercise with speed training provides the best stimulus for the muscles and yields the most impressive results for speed and endurance.”

Jorg Fitness trainer, Sheree Webber suggests using the above strength and core program on Wednesdays and Fridays between the run sessions. She adds that, if you need to do the strength and run sessions on the same day, aim to do the strength circuit on the morning of an easy run day.

“That gives the body more time to recover from the strength circuit before the next day’s run which will most probably be a harder, more demanding session,” Webber says.

“Or [you can do a strength session] after an easy run if you have to do both at the same time.”

A start-out strength session might consist of

1. x 10 Jumping Squats

2. x 10 Jumping Lunges

3. x 20 Dumbbell Bent Over Row

4. x 20 Push Ups

5. x 20 Dumbbell Squats

6. x 20 Dumbbell Walking Lunges & Twist

7. x 20 Dumbbell Wood Chops

8. x 20 Dumbbell Deadlifts

She recommends avoiding strength sessions on the same day as harder run sessions.

“It can wear you out and you can feel too heavy and fatigued to get the level of intensity you want to fully benefit from your harder speed session, where you’re training the body to adapt to running at a faster pace – you want to be able to give it a good effort,” Webber explains.

A good effort that will pay off in your run too and with City2Surf five weeks away, it’s time to get lifted.

You can sign up to this year’s City2Surf here.

Sarah Berry

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Sarah Berry

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With more than a decade of experience as a health and fitness journalist, Sarah Berry is also a qualified yoga teacher, unqualified wine snob, professional guinea pig and unprofessional runner.

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