Consider these few simple tips to a happier and speedier run.....
Plyometric exercises using explosive power movements done to build power especially for running. Eccentric-contraction plyometric, for example jumping off a high box, landing on the floor and then immediately springing back up to a second high box are risky but potentially have massive rewards than concentric-contraction plyometric as before but eliminating the jump down and landing. There's less potential for reward this way but also less risk.
So as part of any program, strength sessions are paramount and should be completed before higher demands are expected and also before conducting any plyometrics. Examples that I would recommend for strength training are; Bulgarian Squats, Single Leg Squats using a leg press, Calf raises, Glute Bridge, Clams, Flutter kicks and Reverse Hypers (Single Leg). These are only my views and there are lots to chose from. Endless to say building strength in the glutes will yield big results.
Of the three triathlon sports, running is the riskiest due to the stress it places on bones, joints and soft tissues. For some athletes, a lot of running is likely to cause injury. Hence the need to strengthen these tissues, bone and ligaments before placing high loads of stress upon them.
Conditioning runs are what they say on the tin... Their prime purpose is to condition the joints, bones and ligaments for the demands of higher loads later in the season. These runs are crucial to build a good solid base of both run fitness but actually more importantly conditioning. These sessions is key, especially before a periods of higher demand in speed.
Whilst running the distances we do is primarily an endurance activity, muscular strength plays a pivotal role. Due to the risks associated with running strength is key to restrict the onset of injuries. Strength exercises will ensure good running form, reduce the chance of injuries and overall become a more conditioned runner.
Running by its very nature is a single leg activity, so if you can mimic this using body weight or weights this will increase your strength and ability to run faster. If you consider the weight being applied to one leg during a strike, potentially 3 X their body weight. So by increasing single leg strength will allow you to be a more conditioned and powerful runner. It is recommended that you complete 2 – 3 Strength sessions per week.