If the time it takes you to run a few laps of your local park has started to plateau, consider adding some strength training into the mix. This workout, designed by physiotherapist, Nike running coach and strength and conditioning professional, Emmanuel Ovola, is all about using plyometric exercises to develop powerful and efficient muscles, that will “keep you walking fast, climbing stairs quickly and running even faster,” says Ovola.
The circuit contains three exercises that are designed to test your lower body and can be scaled up or down depending on your fitness. It’s a workout that Ovola knows well, and one you can expect to see him put his own running groups through.
“I’m passionate about running and have started a minority running group called London Select. Identity is about exposure and the key to this community is exposing people to representation in running. I have a passion for uplifting minority communities to present unearthed talent to the wider world, because of this I have also started a mentorship community interest company called Cultural Health Club.
“I have a desire to make each person I encounter the fittest version of themselves,” says Ovola.
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Complete the below plyometric circuit twice if you’re a beginner and three times if you’re more experienced.
Bodyweight Plyometric Squats
Reps: 8 to 10
How: Squat down, keeping your back straight, until your thighs are parallel with the floor and your bum is about level with your knees. Explode upwards into a jump, and go straight into the next squat.
Bodyweight Lunges
Reps: 15 to 20
How: Lunge forward until your rear knee is almost touching the ground. Jump into the air, bringing your rear foot forward and the front foot back. Land in a lunge and repeat.
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Heidans
Reps: 6 on each leg
How: Start by balancing on one foot with deep knee bend. If you start on your left root, explode laterally towards the right, pushing off with your left foot. Land on your right foot and recover just like a skating stride. For your next rep, get back in the original deep knee bend position, but this time push off with your right leg.
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