Whether you're reducing your outings for prevention or reduced race volume due to no targets, to enable you to run stronger, longer, and more sustainably in the future, you can spend more effort on strength training during this period.

The following summarizes 4 different circuits targeted at different goals, primarily to train your core muscle groups, to give you greater explosiveness, endurance, stability, and balance.

How to do it?

1. First practice the techniques of each exercise for 30 seconds, rest for 15 seconds, then continue to the next set. The entire circuit lasts 5 minutes. 2. Swipe down below to try 4 different circuits at home according to your target, including explosiveness, strength, stability, and balance.

X mountain climber

1. Start in high plank position: Arms extended, hand position below the shoulders, from head, torso to feet forming a straight line.

2. Use core strength to bend the left knee and touch the right elbow, then return to the starting position.

3. Switch to right knee bending to touch the left elbow, then return to the starting position. As quickly as possible alternate left and right, repeat steps 1-3.

Squat jumps

1. Start with feet shoulder-width apart, arms at sides.

2. Push hips back and bend knees into a deep squat position.

3. Palms facing down, jump feet back to high plank position.

4. Quickly return feet to the starting position, hands off the ground, in a squat position.

5. Stand up to the starting position. Repeat steps 1-5.

Plank advanced

1. Start in high plank position: Arms extended, hand position below the shoulders, from head, torso to feet forming a straight line.

2. Bend right elbow and touch the right forearm to the ground; then the left forearm also touches the ground.

3. Extend right arm, left arm and return to the starting position. Repeat steps 1-3, and alternate starting with the left or right arm.

Rain wiper

1. Face the ceiling, extend arms and spread them flat on the ground, making the body form a T-shape; feet together straight facing the ceiling prepared.

2. Legs straight like a wiper move right and left as far as possible, maintain core support throughout the movement, don't raise the shoulders. Repeat steps 1-2.

Crab kicks

1. Sit on the ground, feet flat with shoulders, hands flat on the ground below the shoulders, use force to lift the hips off the ground.

2. Simultaneously raise the right hand and left foot, and quickly touch them together, return to the starting position.

3. Switch to the other side and repeat. Repeat steps 1-3 alternating sides.

4 Big target circuit training:

Explosiveness circuit:Helps kick power or uphill slope power, squat jumps → plank advanced → rain wiper → squat jumps → X mountain climber → crab kicks (return to the first exercise and repeat the circuit) Muscle endurance and sustainability circuit: X mountain climber → squat jumps → plank advanced → X mountain climber → rain wiper → crab kicks (return to the first exercise and repeat the circuit)

Stability circuit:Helps you maintain good posture throughout the long time, plank advanced → squat jumps → rain wiper → plank advanced → X mountain climber → crab kicks (return to the first exercise and repeat the circuit)