Training

Workouts to improve Indoor Running

How does a sprinter prep for the indoor season? From October-December sprinters are focused on building a solid strength base in the gym; think big heavy lifts like squats and deadlifts - stronger bodies perform better. In preparation for the indoor season, the training focus shifts to developing speed and power; lighter weights and quick, dynamic movement. The lighter weight allows for quicker movement whilst still utilising the strength built in the previous months.

Sportsshoes.com has teamed up with Nike Global master trainer Joslyn Thompson-Rule (@joslynthompsonrule) to share her top workouts for improving your indoor running.

The following workout is inspired by Risqat Fabumni-Alade’s programme (@fabbyfabunmi) as she prepares for the indoor season.

Every workout starts with good movement preparation. A runner’s warm-up for their gym training session will look very different to their ‘pre-run’ warm-up. For the training warm-up, we are mobilising the full body with a particular focus on opening up the hips so that the body is primed and ready to develop speed and power. A running-specific (pre-run) warm-up would break down and simulate different aspects of the run you are about to do; think high knees, heel flicks and B-skips - your more traditional type of running warm-up. Once the joints are mobilised, the next phase is to activate the muscles we are about to work to encourage maximum muscle-fibre recruitment. Time spent mobilising and activating muscles prior to a workout will optimise the training session to follow.

In the main part of the workout, a lighter weight is used to encourage maximum speed in the concentric (muscle contracting) portion of the deadlift. Trying to generate speed in a deadlift (or any other compound movement) at heavier loads would not provide the same stimulus; the heavier weight would slow down the movement. It is still important to control the eccentric (down-phase) of the lift to exercise good form and maintain good neuromuscular control. Not only is correct form essential, but you should also be wearing footwear specifically designed for this type of exercise. My choice is the Nike METCON.

In this workout accessory exercises are done after the main lift to continue to build bilateral (both legs) and unilateral (single-leg) strength (each exercise detailed below).

 ㅤ

WORKOUT

MOBILITY WARM UP:

Floor lunge with rotation

Cossack variation

Thread the needle 6-8 each side

 ㅤ

ACTIVATION:

DB Hip thrust 2 × 10

Standing long jump 3 × 2-3

 ㅤ

MAIN SET:

Speed deadlifts 3 × 8

 ㅤ

ACCESSORY:

Good mornings 3 × 8

Bulgarian split squats 3 × 6

 ㅤ

PLYOMETRICS:

Box jumps 3 × 6-10

 ㅤ

CORE:

Plank reaches 2 × 10 each reach

ㅤ

ㅤ

EXERCISE DESCRIPTIONS

FLOOR LUNGE WITH ROTATION

1. Step forward with right foot into a deep lunge, placing hands on the floor
2. Rotate right arm and torso to the right, reaching up to the ceiling
3. Return right hand back to the floor and take right foot back beside left foot
4. Step left foot forward to the outside of left hand
5. Rotate left arm and torso to the left, reaching up to the ceiling
6. Return left hand back to the floor and take left foot back beside right foot
7. Repeat for a total of 6-8 repetitions each side

ㅤ

ㅤ

ㅤ

ㅤ

ㅤ

ㅤ

ㅤ

ㅤ

COSSACK VARIATION

1. Kneel on right leg with left leg stretched out to the left, toe pointing upwards, holding a kettlebell in the goblet position
2. Fully extend the hips, keeping kettlebell close to the chest
3. Sit back on heel of kneeling leg
4. Repeat for a total of 6-8 repetitions each side

ㅤ

ㅤ

ㅤ

THREAD THE NEEDLE

1. Kneel on all fours
2. Keeping your left arm locked out and hips aligned, reach under to the left with your right hand, holding for 5 or more seconds
3. Return right hand back to start position
4. Keeping your right arm locked out and hips aligned, reach under to the right with your left hand, holding for 5 or more seconds
5. Return right hand back to start position
6. Repeat for a total of 6-8 repetitions each side

ㅤ

ㅤ

ㅤ

ㅤ

ㅤ

DB HIP THRUST

1. Place your shoulders laterally across a bench, with legs bent, feet flat on the floor, holding a dumbbell laterally across your hips
2. Fully extend hips, squeezing glutes at the top, keeping chin tucked in
3. Lower hips back down to start position
4. Do a total of two sets of ten repetitions

ㅤ

ㅤ

ㅤ

ㅤ

STANDING LONG JUMP

1. Stand with feet hip width apart
2. Squat down, taking hands back behind you and jump as far forward as you can for three consecutive jumps without any pauses.
3. Do a total of two sets of ten repetitions

ㅤ

ㅤ

ㅤ

ㅤ

ㅤ

ㅤ

ㅤ

GOOD MORNINGS

1. Set up a barbell in a squat rack
2. Step centrally under the bar, placing hands comfortably outside the shoulders, take a deep breath in through the belly and brace before standing the bar up
3. Take a step back away from the squat rack
4. Initiate the movement by hinging the hips back until you feel a stretch through the hamstrings
5. Extend the hips back to start position
6. Do a total of three sets of eight repetitions

ㅤ

ㅤ

ㅤ

ㅤ

BULGARIAN SPLIT SQUATS

1. Holding a dumbbell in each hand, place your right foot on a bench behind you
2. Lower right knee towards the ground, a slight forward bend through the torso here is fine
3. Extend hips by driving through the left foot
4. Do a total of three sets of six repetitions

ㅤ

ㅤ

ㅤ

BOX JUMPS

1. Stand in front of a box at the height of your choosing
2. Squat down, taking hands back behind you and jump onto box, extending hips at the top
3. Step or jump back down
4. Do a total of three sets of six to ten consecutive repetitions

ㅤ

PLANK REACHES

1. Set up in a top plank position with hands underneath the shoulders and feet hip width apart or wider for extra stability
2. Engage the glutes and the midline before reaching left arm out in front of you for 5 seconds, then repeating with the right - ensure hips stay square without any rotation throughout the movement.
3. Do a total of two sets of ten reaches each side

ㅤ

ㅤ

ㅤ

ㅤ

Joslyn Thompson Rule is a BA Economics graduate from Trinity College Dublin. After her degree she took a diploma in Personal Training and Sports Therapy and has been in the fitness industry for the last 15 years.

Joslyn started working with Nike as one of their Global Master Trainers in 2009. This role has enabled her to: travel the world educating and recruiting trainers; consult on new products; and spend time both behind and in front of the camera on numerous Global ad campaigns.

Her smart, simple methodology has resulted in her consulting for professional sports teams, GB track and field athletes; and being the go-to expert for numerous fitness and lifestyle titles including Net-a-Porter, The Gentlewoman magazine, and Women’s Health.

Looking for some training tips and advice? Then head over to our Training category where our athletes and experts explain everything you need to know.