Spring has sprung in NYC. This means outdoor running for me. It’s one of my favorite exercises and I consider it fundamental to any exercise routine. Last weekend I went out for a 5 mile run, everything was great including the weather and the view. After my run, I did a little cool down walking and stretched. I felt good and continued on with my day. I woke up the next morning feeling fine, but this got me thinking…

The day after lifting weights I feel sore. The day after swimming I feel something too. Lately, after running I’ve felt nothing. I didn’t want to get caught on a cardio plateau - where you go through the motions of your workout, but aren’t physically improving.

To take my running to the next step I’ve introduced a few new exercises to my weekly workout.

• Sprints: Sprinting is a great way to improve how your run. It’s like weightlifting, but for running! As you sprint, you work the same muscles as when you run, but you work them harder. This will make your muscles stronger and you’ll be a better runner.
• Hamstring Curls: Powerful hamstrings are needed to improve your runs. Hit the gym and start with 3 sets of 10 reps.
• Standing Calf Raises: Just like your hamstrings, you’ll need developed calf muscles to run fast and far. I prefer standing calf raises over seated calf raises because you work more muscle.

Active Recovery
Next time you go for a run, try sprinkling in some sprints. Once you finish your sprint, return to a regular run - don’t stop moving. This technique is called active recovery. You recover from your sprint, while you run! It’s intense, but fun.

Take it easy at first, try adding 1 or 2 sprints to your run. From there, start to add some more, or dedicate a day to sprinting. If you ever feel pain or discomfort, take a break, you don’t want to over do it. Remember to properly warm up, cool down and stretch. Yoga is a great way to warm up/cool down, use these yoga videos if you need an example.

Take advantage of the summer and step up your running game today.