Weight Training Exercises For Sprinters

Performing exercises that smartly strengthen your core and upper body are just as important as strengthening your principal running muscles such as the glutes and hamstrings. With a lean but strong physique, a runner can hold off muscle fatigue and maintain optimally efficient form longer. “Your body is a connective chain, “You can’t just work one muscle.

This exercise will strengthen your feet. After all, they withstand 2-3 times your body weight with each running step. So the stronger your feet are, the better! Lay a small towel out on a linoleum or tile floor. Sit in a chair with your toes just over the edge of the towel. Begin to pull the towel toward you using your toes. When you can no longer pull more towel under your toes, spread the towel out again and repeat. Once the towel crunch gets too easy,

Basic Sprints

Sprinting will develop both speed and technique. The more you train for a specific speed activity, the better your body will get at performing the activity. Perform five sets of sprints, either on a track, through a grassy field, or even on a treadmill. Sprint between 50 to 100 feet, then slow down to a jog for another 50 feet. Repeat the cycle approximately five to 10 times.

Leaps

This exercise involves leaping as high as you can, while hopping over an obstacle such as a cone or a soccer ball. This plyometric exercise will improve power and strength in the leg muscles, while promoting powerful muscular contractions. This will allow the muscle to reach maximum strength in the shortest time possible. Perform this activity by leaping over obstacles that are lined up for about 50 feet,

Squats

This mainly works your glutes, hamstrings, and quads. There are a lot of variations, but by standing with your feet hip width apart. Then lower, while sticking your butt out, until your thighs are parallel with the ground. Slowly raise from there. Make sure your knee doesn’t go in front of your toes. Do 3 sets of 25 reps.

Lunges

This exercise will also stretch the hip flexors. Keep your feet hip-width apart, step forward with a very long stride.  Then, slowly lower your upper body straight down, keeping your weight on your back leg. Return to your standing position, then do 3 sets of 10 repetitions.

Calf Raises

The calves are very involved in running. That’s why it’s so important to keep them strong and flexible. You can do them with your legs straight, or with your knee slightly bent. Focus on lowering your heel as far as possible then rising up as high as possible. Once you can do 30-50 repetitions on each leg, you can add some additional weight. Try holding a dumbbell as you exercise.

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