Hayley Atwell’s Trainer Shares 5 Moves for Speedy Running

When aiming to enhance your speed and refine your running technique, integrating specific exercises into your routine can significantly elevate your performance levels. Notably, Hayley Atwell’s trainer has cracked the code on effective training methodologies that can prepare anyone for faster running. Below are five targeted moves that can transform your running speed, providing you with both strength and agility.

1. Leg Swings

One of the most effective dynamic warm-up exercises, leg swings, play a vital role in activating the hip flexors and enhancing hamstring flexibility. This movement is crucial for achieving an optimal running posture and maintaining speed during longer runs.

Stand next to a wall or support for balance.
With your inside leg bent slightly, swing your outside leg forward and backward.
Keep your movements controlled and gradual, swinging for 10 repetitions on each leg.

The outcome? Increased stride length combined with improved range of motion, leading to a more powerful running style.

2. High Knees

High knees are not just a warm-up; they are a fantastic exercise for activating the core and the hip flexors, both critical for running efficiency.

Stand with your feet hip-width apart.
Begin marching in place, bringing your knees to waist level as you pump your arms.
Keep your back straight and engage your core.
Continue this for 30 seconds to 1 minute, gradually increasing the speed.

As you engage in high knees, you condition your body to maintain speed while ensuring proper form is upheld, which is paramount over long distances.

3. Skater Jumps

Skater jumps build lateral strength, which is often neglected but crucial for running stability. This exercise mimics the coordination and explosiveness seen in sprinting.

Start in a standing position with your feet together.
Leap to the right, landing on your right foot while drawing your left leg behind.
Immediately push off your right foot and jump to the left.
Aim for explosive movement and control your landing with each jump.

Incorporating skater jumps into your routine not only enhances your speed but also strengthens your ankles and improves joint stability.

4. Mountain Climbers

This exercise is an excellent way to develop your cardiovascular fitness while also sharpening your running technique. Mountain climbers target the core and the legs, helping to simulate the motions required while running.

Start in a plank position with your hands directly underneath your shoulders.
Engage your core and drive one knee towards your chest while keeping the other leg extended.
Switch legs quickly, aiming for a rhythm similar to running.

Executing mountain climbers regularly can enhance your stamina and ensure that you are ready to maintain speed throughout your workout or race.

5. Sprint Intervals

Integrating sprint intervals into your routine is essential for acquiring and retaining speed. Focusing on short bursts of maximal effort can tremendously boost your overall running capability.

Find a flat area where you can run uninterrupted for 30-50 meters.
Begin with a slow jog for your warm-up.
Sprint at full speed for 20 seconds.
Walk back to the starting point for recovery.
Repeat this sprint-recovery cycle for 10-15 minutes.

Sprint intervals challenge your cardiovascular system while also improving neuromuscular coordination, allowing for greater speed efficiency over time.

Including these moves into your training regimen can not only lead to improvements in your speed but also enhance your overall running form. The dynamic nature of these exercises ensures that every aspect of your running is catered for, creating a comprehensive approach to speed. Elevate your running game by consistently practising these five strategic movements. By doing so, you’ll be equipping yourself with the necessary tools to excel, matching the training principles used by top athletes like Hayley Atwell. Remember that transformation takes time and dedication; be patient and watch as you evolve into a faster runner.