STRENGTH WORKOUTS SUB 35 5K

Glute Thrusts Glute thrusts strengthen the gluteal muscles, which play a crucial role in running performance. By enhancing hip extension and stability, they improve propulsion and reduce the risk of injuries related to weak glutes. Additionally, stronger glutes can help with proper running form, leading to more efficient energy use during long runs. Do these in 3 sets of 30 reps (weight is optional). Take a break of 60 seconds between each rep and after completion start the exercise below.

Donkey Kicks Donkey kicks strengthen the glute muscles, which are essential for maintaining proper running form and preventing injuries. Improved glute activation provides better stability and power, enhancing overall running efficiency. For long-distance runners, this exercise aids in preventing fatigue during runs and supports better posture and alignment over extended distances. Do these directly after the Glute Thrusts. 30 reps per leg in 3 sets. Rest 60 seconds between sets.

Wall Squats Wall squats are beneficial for long-distance runners as they enhance leg strength, improve endurance, and promote proper form. This exercise engages the quadriceps, hamstrings, and glutes, which are crucial for running efficiency. Additionally, wall squats can boost muscular stability and reduce the risk of injury by strengthening supporting muscles around the knees. Do these after the Donkey Kicks. Do for 30 seconds x 3 sets. Rest for 60 seconds between sets.