Tweak Your Exercises to Add Power to Your Run

Boost performance by adding a twist to your workout.

Runner's World—November 3, 2012

If you've been doing the same strength-training exercises for months, your muscles may be in a holding pattern. "To add distance or increase speed, your cross-training efforts need to push your limits," says Michael Silverman, a physical therapist at the Sports Rehabilitation and Performance Center at New York City's Hospital for Special Surgery. These tweaks will help you develop new power for your run.

PLANKS
TWEAK: ADD LEG SWING
Holding a plank position (resting your weight on your forearms and toes, with abs pulled in), lift your right toes off the ground and swing your right leg to the side, toward your hips. Return to the start position and perform on the other side. Do 15 reps on each leg; rest and repeat twice.

LEG LIFT
TWEAK: ADD ARM SWING
Stand with arms out in front of you. Extend your right leg in front of you and slowly lower yourself into a squat position. Pause, then slowly push yourself up to standing. Do this exercise in front of a mirror, checking that your knee doesn't turn inward. Do 15 reps and switch legs. Do three sets of 15 reps on each leg.

SQUATS
TWEAK: LIFT ONE LEG
Lunge forward with your left leg. Swinging your arms, jump up and switch legs to land in a right lunge. Jump and return to the left-leg-forward lunge. Do three sets of 15 reps.

TIME TO CHANGE?
SIGNS YOU NEED TO SWITCH THINGS UP

1. Low Pulse Chart your maximum heart rate for every workout. "If it's getting lower at peak levels, it's time to switch it up," says Silverman.

2. Fresh Muscles When you no longer experience delayed onset of muscle soreness, your workout isn't hard enough. "That feeling of soreness indicates challenge."

3. No Sweat While sweat isn't the most accurate indicator of an effective work-out, if you're walking away with dry pits and forehead, "it's time to advance your routine."

Read the full article at runnersworld.com.