Our friends at On partnered up with Leandro Fornito to create an at home training video series on how you can remix your routine. This three-part series is designed to target your core strength, mobility and explosiveness, so you’ll be well-equipped for your next run.
First up, core. It is the foundation of every movement. Tune in as Leo guides us through a functional core workout.
“In my philosophy of training, you use the whole body. If you do traditional ab crunches, you only work the abdominal muscle group. But with these moves you use your legs, your knees, the wrists, the ankles. And you work on your coordination, which helps to build brain and muscle memory.”
Complete all four moves consecutively (40 seconds on, 20 seconds off for each movement). Break for 1 minute. And repeat the combination 3-6 times.
Next, mobility. As runners it is essential, we focus on mobility as it improves not only form but also performance. Tune in as Leo guides us through a mobility workout.
“You need mobility to become a better runner. But it’s not only about having range, it’s about strengthening the bone structure, the legs, the knees, the ankles – every part of your body.”
Move 1 – Complete 10 meters or move for approximately 1 min.
Move 2 – Complete 6-10 reps and increase by range and numbers as you build up strength in the knees. *Make sure your body remains in a straight line throughout the movement and reps.
Move 3 – 30-60 second, hold each side.
Move 4 – Complete 8-10 reps on each side.
Finally, explosiveness. As runners we are familiar with interval training. Tune in as Leo guides us through a full body interval-based workout that will improve your explosiveness.
“If you run on trails or jump around, you don’t have perfect angles, so you shouldn’t always train perfect angles in the gym.”
Complete all four moves consecutively (40 seconds on, 20 seconds off for each movement). Break for 1 minute. And repeat the combination 3-6 times. Modify to your current fitness level.