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Here at Athletic Republic in Santa Ana, CA, we train athletes who compete in track and field sports which include running events such as sprinting, relays, long-distance and hurdling. We strive to produce stronger, faster, injury-proof runners. Here are a few workouts for runners who aim to cross the finish line first.

Strength Training

To become the most efficient runner you can be, just running isn’t going to be enough. Strength training is one of the most important non-running aspects that can help you become a better runner. Below are four running specific strength training exercises to help you become a stronger, faster, more complete runner.

Bodyweight Squats

Stand with your feet hip distance apart with your toes facing forward. Arms forward, sit back like you are sitting in a chair behind you without allowing your knees to go past your toes. Sit back to a 90 degree angle in your knees. Then come back up to standing. Complete 8 to 12 repetitions.

Single-Leg Deadlifts

Holding free weights in front of your body, slightly bend one knee, hinge forward at the waist and lift the opposite leg behind you. Lower the weights, keeping them close to the tops of your legs until you reach just below your knee. Slowly come back to standing. Repeat 8 to 12 repetitions, then switch to the other leg.

Core Work

Most runners don't like hearing about how they should strengthen their core, but those muscles are vital and they don’t always get worked enough with just running. There are hundreds of exercises to help strengthen your core. Crunches, planks, the bicycle, reverse crunch—they are all effective. These exercises are just as important as your weekly long runs or speed drills.

Sports Training in Santa Ana

Using runner-specific strength exercises will increase your structural fitness, or the ability for your bones, ligaments, tendons, and muscles to withstand the impact of running. At Athletic Republic, our programs push athletes to make them faster, stronger and more agile than they ever thought possible. Give us a call at (714) 972-2762 to schedule an assessment.