Find a moderate hill and sprint up it for 30 seconds, then jog or walk back down for 1 minute. Repeat this cycle 5-8 times. Hill repeats build leg power and improve cardiovascular endurance.
After a light jog, perform short bursts of acceleration (around 100 meters) at a near-maximal effort. Recover with a comfortable jog for the same distance. Repeat 4-6 times.
This classic bodyweight exercise strengthens your glutes, quads, and core, all crucial for powerful running. Do 2-3 sets of 10-12 repetitions.
Another bodyweight exercise that targets your legs and core. Do 2-3 sets of 10-12 lunges per leg, alternating legs.
This isometric exercise strengthens your core, which is essential for maintaining good running form. Hold a high plank for 30-60 seconds, then repeat 2-3 times.
Find a flight of stairs and run up them as fast as you can. Walk down slowly. Repeat 5-8 times. Stair climbs provide a great cardio challenge and strengthen your leg muscles.
On the spot, run in place while bringing your knees up high towards your chest. Do this for 30 seconds at high intensity, then jog in place for 30 seconds to recover.
Similar to high knees, but instead of bringing your knees up, kick your heels towards your glutes. Do this for 30 seconds at high intensity, then jog in place for 30 seconds to recover.