Tabata workout for runners to build strength and speed
4 moves you can do anywhere that'll make you a stronger runner
How much time do you need to get results from an exercise session? One hour? Thirty minutes? How about four minutes? Numerous studies have shown that Tabata formats – 20 seconds maximum effort, followed by 10 seconds rest, repeated eight times – are brilliant for burning calories and boosting fitness. Work your way through two rotations of this runner-friendly workout:
Ice skater
Targets: Glutes, core
1. Start standing with your feet parallel, then bend you knees and take a leap to your right, landing on your right foot and letting your left leg swing behind you.
2. From here, power through your right leg to leap back to the left, landing on your left foot. That’s one rep.
Mountain climber
Targets: Core, upper body
1. Start in a high plank position, with your hands directly underneath your shoulders.
2. Bring your right knee up towards your chest, then take it back to plank as you bring the left knee up towards your chest. Repeat.
Squat jump
Targets: Glutes, quads, hamstrings
1. Standing with your feet shoulder-width apart, toes turned slightly out. Lower down into a squat.
2. Drive though the legs and into a jump before landing back in a squat, and repeat.
Burpee
Targets: Whole body
1. From standing, bend your knees to crouch down and place your hands on the floor. Jump your feet out to plank and lower your body until your chest touches the floor.
2. Push yourself back up to plant, jump your feet forwards and straighten up to standing.
The best knee-strengthening exercises for runners
16-week strength training plan for runners
6 reasons why you should be deadlifting
How to do a reverse crunch
