15 minutes ago
When you run, your body functions like a spring. Every time your foot hits the ground, certain tendons and muscles stretch like rubber bands to absorb the energy on impact and then release it back into the ground as they return to their normal length.
With proper conditioning, your legs can capture and reuse more of this “free energy” and thus run more efficiently. Plyometric moves like the box jump are great for increasing stiffness in your legs during impact (a good thing for runners). To do it use 6 or 18 inches box. Stand on one leg and jump up onto the step, then immediately back down. Complete 12 jumps, then switch to the other leg to complete the set
Day 1 - Run 15 min, Walk 5 min, x2
Day 2 - R 15 min, Wk 5 min, R 10 min
Day 3 - R 20 min, Wk 5 min, R 15 min