Forget about 30 minutes. Give it your all in just six 100-meter sprints with a two-minute break each time (you’ll need them). With this you will have finished your running routine in just 15 minutes. Here’s how.
1. RUN TIGHT
A rock-solid core allows you to keep moving forward forcefully. Train with ‘mountain climbers’. Do three sets, working 30 seconds and resting another 30. Avoid the most common mistake: don’t let your butt get up.
2. EXPLOSIVE ARMS
Use your arms to generate speed. Does it cost you work? Sit on the floor, extend your legs, then brace as hard as you can, like you’re running. Focus on shoulder movement. Do three sets of 30 seconds, resting 30 seconds after each one.
3. STRENGTH ON THE BACK
Don’t just throw your arms forward when you run; Build strength in your back to direct your elbows up. Do three sets of eight to 10 dumbbell rows per side at least twice a week.
4. STRONG FEET
Strength in the fingers and feet is key for sprinters. Build it with rope jumps on one foot. Jump for 45 seconds, then rest 15. Do 3 sets.
5. ELEVATION OF KNEES
Push your knees hard with each stride. Practice skipping without advancing for 15 seconds, then rest for another 15. Do three sets. Focus on bringing your knees higher than your hips.