Step Up

Instructions

  • Do it in front of a mirror to monitor body movement
  • Do it with or without shoes, whichever gives you the best balance
  • Knee below hip for setting the box height
  • Maintain upright posture, knee up, toe up, swing your arms and PAUSE
  • Return back to starting position
  • Do NOT use your back leg to push off ground.

Purpose

Increase hip strength to prevent your tendency to rotate your hips laterally during your run cycle

Tip

Beginner: Body weight to comfortably do 15reps

Intermediate: Use dumbbells for additional weight, reaching 10reps

Advanced: Use bar rack for even heavier weight, reaching 8reps at max effort

Increase resistance as you get more comfortable and used to the movement pattern. Do not add too much weight as losing balance with a heavy weight is injury-prone.

Half Squat

Instructions

  • Do it in front of a mirror to monitor body movement
  • A half-squat is a variation where you descend to the level that your thighs are parallel with the floor or higher
  • Set the safety bar at the same level as the bottom of your rib cage
  • Use a squat pad to cushion your shoulders (if you don’t have the trapezius)
  • Feet slightly wider than shoulder width apart
  • Weight distribution should be towards the back of middle of your foot
  • Prep lower back for the weight by tilting your buttocks out (pelvic tilt)
  • Keep your knees pointing outward
  • Lower your weight slowly with your head looking straight ahead, and explode upwards in one smooth motion, squeezing your glutes at the top

Purpose

  • Improve stride length and cadence
  • Help generate more power on push-off
  • Get a more balance muscle activation (front & back of thighs) over full-squat

Tip

Advanced: Do this exercise seated on a bench inside the squat rack. Explode upwards and slowly lower the weight back to seated position

Stay in the squat position for up to 3secs for each repetition as it gets easier.

Kettlebell Swing

Instructions

  • Feet slighter wider than shoulder width apart, back away from kettlebell
  • As you bend your back to pick up the kettlebell, push the hips back keeping your back straight
  • Push hips back, relax your shoulders, activate your lats, pick up the kettlebell
  • Bring the kettlebell up between your legs, pop your hips (hike) straight up, squeezing your glutes at the top (stopping the motion at eye height)

Purpose

  • Work your hamstrings and glutes
  • Power generation from your hips
  • Improve power generation during uphill running
  • Strengthens the posterior chain, which in turn improves your running form

Tip

  • Do not use too much resistance at first (always start with easy resistance), go easy and gradually increase resistance.
  • Really focus on the hip explosion and squeezing your glutes. Avoid using momentum and heavier weights.

Bulgarian Split Squat

Instructions

(with body weight) (with dumbbells)

  • One leg in front of you so when you can form a 90 deg angle when lower your knees, one leg
  • raised to knee height behind you with good hip extension
  • Slowly power your leg down to form a 90 deg and PAUSE
  • Keep you knees pointing outward, do not collapse your knees
  • Avoid putting pressure on the knees, it will lead to injury over time.
  • Explode upward in one smooth motion back to starting position

Purpose

  • Effectively work these actions of the hip better than a traditional Squat,
  • Increases stride length
  • Strengthen your gluteus medius which prevents your knees fro collapsing during your gait cycle

Tip

Beginner: Body weight to comfortably do 15 reps

Intermediate: Use dumbbells for additional weight, reaching 10 reps

Advanced: Use bar rack for even heavier weight, reaching 8 reps at max effort

Increase resistance as you get more comfortable and used to the movement pattern. Do not add too much weight as losing balance with a heavy weight is injury-prone.

Hexbar Deadlift

Instructions

  • Legs shoulder width apart
  • Drop down on a 3 count
  • Drive through your heels, squeezing your glutes at the top
  • Explode on the upward motion (pop your hip hard) in one smooth motion
  • Do not bend your back, keep it straight
  • Maintain a tight back

Purpose

  • Work your glutes and hip extension
  • Power generation from your hips
  • Improve power generation during uphill running
  • Strengthens the posterior chain, which in turn improves your running form

Tip

Beginner: Use light weights to comfortably do 15 reps

Intermediate: Use dumbbells for additional weight, reaching 10 reps

Advanced: Use bar rack for even heavier weight, reaching 8reps at max effort

Use straps to help you hold weight as developing incredible grip strength isn’t the main purpose of this exercise for runners.
Really focus on the hip explosion and squeezing your glutes. Avoid using momentum with heavy weights.