be more Golf ball when you run!
1-3 sets of 2-4 of the different drills, 1-2 x per week, we want quality and intensity, not volume.
Each workout should only take about 5-10 minutes, and you shouldn’t be too sore or achey immediately after, finish feeling fresh and bouncy. These workouts are demanding on the lower legs, calfs, achilles, ankles and feet so be mindful of what sessions you have planned for the following day.
Using a set of steps is a great way of developing coordination, strength, improved cadence and foot strike, power, arm and leg drive, as well as increasing usable stiffness or reactive strength.
These are all positive attributes for runners, that will improve your efficiency, your foot strike, improve your power and drive, but also improve your endurance and help you maintain your posture for longer as you develop the ability to move forward but for less effort therefore also helping to reduce the potential for overuse injuries.👍
Make sure the steps are clear of obstructions, not slippy and the environment is safe to train on – be sensible!
Key points to consider are that you are not carrying any injuries or niggles that are bothering you, and ideally you are incorporating some general strength and conditioning work into your training week as well to give you the foundation to develop this reactive strength. Dont be too fatigued prior to having a go, you need to be warmed up but fairly fresh, fatigue will only hamper the quality of the work you do so put in at the end of an easy run or give yourself plenty of recovery in between sets, especially whilst you get used to these sessions.
Perform each foot contact with purpose and intent, each time your foot strikes the floor it is an opportunity to improve and develop so stay in the game and mindful of the task at hand. Train slow and laboured, get slow and laboured out. Put speed, stability, purpose and great form in, and this is what will develop from the workout.
