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Best Training Drills for Long-Distance Running
Looking for a way to improve your running? Look into plyometrics and running drills as a possible alternative.
Plyometrics are designed to increase power. The stronger a runner's lower body, then the faster they will likely run. One common type of plyometrics is box jumps. This is where one sets up plyometric boxes an even distance between one another. A person is then supposed to jump up and off each box. Boxes typically increase in height the further you move along. One can also challenge themselves during this workout by either jumping over the boxes or attempting to jump on each box with only one foot.
In addition to box jumps, one can also perform jumping lunges. Jumping lunges are where one starts in a standard lunge position, where one leg is forward and the other leg is back. They then jump into the air, moving one leg forward while the other leg moves back. Each jump counts as one repetition. On average, eight repetitions are considered an effective set. Thus, for a rigorous plyometric workout, one should perform approximately three sets of eight repetitions.
Along with plyometrics, running drills are another effective workout. Running drills are designed to improve one's form. The theory is to have proper form from drills, thereby making proper form when running a routine.
Some popular exercises include: skipping, high knees, and quick skips. Skipping is exactly what you think of; it is the childhood routine. Skipping helps one acquire a proper knee lift. High knees is running with your knees as high as possible. Like skipping, this is also designed to help one acquire proper knee lift. The final exercise, quick skips, is a variation of a skip with very little leg lift. The quick skipping motion helps a runner work on their turnover. The quicker they skip, the quicker they will likely run.
These exercises can easily be inserted a couple times a week before one runs. By simply doing ten to fifteen minutes of plyometrics once or twice a week; I am confident you can experience insurmountable success in your future running endeavors.