Circle running exercises are designed to help improve speed and acceleration while running. Most circle running exercises are performed on a track. In addition to running on a track, performing leg circles will help strengthen your legs, indirectly improving your speed and endurance on the track.
Circle Hops
This running exercise will strengthen your legs as well as improve your acceleration on the track. Stand up straight with your knees slightly bent and arms at your sides. Start by jumping a foot to your right. From here, jump a foot in front of where you were first standing. Next, jump a foot to the left of where you were first standing. Finally, jump a foot behind your original starting point before jumping to your original position. Repeat until fatigued.
High Knee Running
This exercise will help improve your speed on the track. Start in a running position at one point on the track. From here, begin running around the track, lifting each one of your legs up to your chest and placing it back on the ground. As you bring one leg down, lift your other leg up. Run in this unique motion until you get all the way around the track. Rest for 30 seconds before repeating.
Side Leg Circles
This exercise is designed to improve range of motion and strength in your legs. Lie on your right side with your right arm bent at the elbow and right hand resting on the side of your head. From here, tighten your core muscles, lifting your left leg up and away from your body. Once it is away, rotate your leg in a clockwise circle 10 times before bringing it down. Repeat with both legs before stopping.
Skip Circles
Start at one end of the track with your knees slightly bent and arms at your sides. On your mark, begin by hopping up into the air off of one leg. Once one foot hits the ground, hop off of the other leg. Continue this motion until you perform one full rotation on the track. As you improve, add leg weights to your ankles to provide resistance. This extra resistance will improve your speed on the track.
Circle Hops
This running exercise will strengthen your legs as well as improve your acceleration on the track. Stand up straight with your knees slightly bent and arms at your sides. Start by jumping a foot to your right. From here, jump a foot in front of where you were first standing. Next, jump a foot to the left of where you were first standing. Finally, jump a foot behind your original starting point before jumping to your original position. Repeat until fatigued.
High Knee Running
This exercise will help improve your speed on the track. Start in a running position at one point on the track. From here, begin running around the track, lifting each one of your legs up to your chest and placing it back on the ground. As you bring one leg down, lift your other leg up. Run in this unique motion until you get all the way around the track. Rest for 30 seconds before repeating.
Side Leg Circles
This exercise is designed to improve range of motion and strength in your legs. Lie on your right side with your right arm bent at the elbow and right hand resting on the side of your head. From here, tighten your core muscles, lifting your left leg up and away from your body. Once it is away, rotate your leg in a clockwise circle 10 times before bringing it down. Repeat with both legs before stopping.
Skip Circles
Start at one end of the track with your knees slightly bent and arms at your sides. On your mark, begin by hopping up into the air off of one leg. Once one foot hits the ground, hop off of the other leg. Continue this motion until you perform one full rotation on the track. As you improve, add leg weights to your ankles to provide resistance. This extra resistance will improve your speed on the track.
