Here are some PT exercises to improve ground contact time during running:
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Plyometric exercises. Plyometric exercises are explosive movements that help to train your muscles to produce more power and reduce ground contact time. Some examples of plyometric exercises for runners include:
- Box jumps
- Depth jumps
- Bounding
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Strength training exercises. Strength training exercises can help to strengthen the muscles that are responsible for propulsion during running, which can lead to a shorter ground contact time. Some examples of strength training exercises for runners include:
- Squats
- Lunges
- Deadlifts
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Running form drills. Running form drills can help you to improve your running efficiency and reduce ground contact time. Some examples of running form drills include:
- High knees
- Butt kicks
- A-skips
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Hill repeats. Hill repeats are a type of interval training that can help to improve your speed and power. When running up a hill, you are forced to land on your midfoot or forefoot and keep your stride short and quick, which can help to reduce ground contact time.
You can perform these exercises as a warm-up before your run or as a standalone workout. Start with 2-3 sets of 10-12 repetitions of each exercise. As you get stronger, you can increase the number of sets and repetitions.
It is important to listen to your body and stop if you experience any pain. If you have any concerns, be sure to talk to your doctor or a physical therapist.
Additional tips for reducing ground contact time:
- Land on your midfoot or forefoot. This will help you to absorb impact and push off the ground more quickly.
- Keep your stride short and quick. This will help you to maintain a higher cadence and reduce ground contact time.
- Avoid heel striking. Heel striking can increase ground contact time and put more stress on your joints.
- Swing your arms vigorously. This will help you to generate power and move forward more efficiently.
- Strengthen your core. A strong core will help you to maintain stability and control during running, which can lead to a shorter ground contact time.
By following these tips and incorporating the PT exercises above into your routine, you can improve your ground contact time during running and reduce your risk of injury.