A running session dedicated to improving explosive power and technique through controlled ballistic strides.
Preparing your body for intense activity with a mix of jogging and dynamic stretches.
Begin with an easy jog to increase your heart rate and warm up muscles.
Perform dynamic stretches focusing on hip flexors, hamstrings, and calves.
Perform controlled ballistic strides with a focus on explosive power and technique.
Perform 4-6 strides, focusing on high knee lifts and explosive power.
Rest by walking or jogging lightly for 1-2 minutes between strides to recover.
Gradually decrease intensity to aid in muscle recovery and prevent stiffness.
Jog slowly for 5 minutes to lower your heart rate.
Conclude with static stretches focusing on quads, hamstrings, and calf muscles.
This workout is designed to enhance explosive power and improve running form through controlled strides. By focusing on high knee lifts, you engage key muscles used in sprinting, making your running more efficient and powerful. Strides are short, high-intensity bursts that will also improve your neuromuscular coordination, enabling quicker turnover and better control during runs.
Furthermore, incorporating strides helps in reducing injury risk by emphasizing proper form and muscle activation. In addition to improving running economy, these benefits contribute to performance in both short races and longer distances, as a strong finish often relies on sprinting capabilities.
This session is ideal for experienced runners aiming to enhance their sprinting and overall running mechanics. It is not suitable for complete beginners due to its focus on explosive efforts and high-intensity technique, which could lead to injury if performed with insufficient running background. Beginners should start with easier running sessions and gradually incorporate strides as their running foundation solidifies.
To get the most out of this session, ensure you are well-hydrated and have a light meal 1-2 hours beforehand to fuel your efforts. Focus on your form during each stride—high knees, controlled breathing, and relaxed shoulders are key. Each stride should feel powerful yet smooth, avoiding any jerkiness in motion. Adequate rest between each effort will help maintain quality and prevent fatigue.