Front runner

Gym tips

STABILISE YOUR STRIDE

WHY: Sprinters, triathletes and footy players know the merits of hardworking hamstrings. “They are fundamental to running with the correct stride length,” says triathlon coach Ralph Hydes.

HAMSTRING CURLS
HOW: Lying face-up on the floor, place both heels on a Swiss ball. Keep your shoulders on the floor and lift your body. Draw your legs towards your backside, rolling the ball towards you. Do three sets of 15.

HIP TO BE STRONG

WHY: “Developing hip-flexor strength is vital for good knee lift,” says Hydes. Knee
lift is crucial to increasing stride length and important for countering muscle fatigue.

THE LUNGE
HOW: Start lunging out in a clockwise direction and, imagining a clock face, make each lunge “five minutes” on from its predecessor, returning to the 12 o’clock position each time. Aim for three sets of 12 reps on each leg (that’ll be six times around the clock in total).

THIGH-LEVEL INVESTMENT

WHY: “In terms of running, glutes are where it’s at,” says running coach Nick Anderson. A study published in the Journal of Applied Physiology found that explosive strength training shaved 30 seconds off five-kilometre times.

ONE-LEGGED SQUATS
HOW: “Holding a bar across your shoulder, raise one leg in front of you,” says Hydes. “Now lower down to not quite a full squat, then rise up slowly.” Do 10 reps. On the 10th, hold for 10 seconds.

WIN THE ARMS RACE

WHY: “Your arm speed is intrinsically linked to your leg speed,” says Anderson. “So use free weights to create better driving strength in your upper body and perfect your running form.”

DUMBBELL LIFTS
HOW: With a dumbbell in each hand, perform fast alternate curls. “It’s important not to cross your arms in front of you and to keep your movements as straight as you can,” says Anderson.

FIX THE FAST TWITCH WHY:

“Leg-lift drills help to activate crucial nerves used in running,” says Anderson. By rehearsing leg movements, your muscle memory helps maintain balance and reduces your injury risk.
STEP-UPS
HOW Step up onto a bench so your knee is at 90º. Bring the other leg up, then step down. Tap the foot that lands second, then raise this leg straight back up onto the step. Do three one-minute sets.