“With the right process you can turn your weaknesses into your strengths”
There are times where we all hit a plateau – where performances just don’t seem to really improve. Even worse there are times when we seem to be constantly plagued by niggly injuries that hamper both performance and enjoyment (think plantar fasciitis, lower back pain, sore hips, Achilles tendonitis).
Runners are really good at saying “I am not fit enough… I better run more” but quite possibly even larger improvement lies in decreasing the effect of your physical weaknesses – therefore improving your running efficiency – saving you energy, making you smoother and … making you faster.
Those that have been following us for a while will know that I passionately believe in the ability of strength training to transform running performance.
SO WHAT SHOULD I TARGET?
It’s a matter of getting the “best bang for your buck” – in other words, where is my running body weakest and how is this impacting my running. Below are the key areas I would examine – and some suggested exercises you might be able to do to focus on them
Calves (my personal nemesis and focus, therefore, of much of my own training):
Calf Raises – straight leg, bend leg (seated), double leg, single leg, over a ledge, barefoot
Pogos (straight leg bouncing)
Straight leg rebounds (step of a low box and rebound)
Rope skipping
Hamstrings
Heel slides – single and double leg
Reverse Lunges
Straight leg bounds
Arabesques
Glute (Max – the power unit of our running)
Hip Bridging – double and single leg
Reverse Hypers
Butterfly Hip Thrusts
Squats
Wall Sit
Glute (Med – for hip stability)
Clams
Exploding Clams
Side Plank variations: for time – arm &/or leg movement, raised
Side lying leg raises
Lateral Jumps
Lateral Hops
Curtsy Lunges
Skater Lunges
Alternating arm arabesques
Core
Plank Variations: for time, elbows to hands, dolphin, lateral pull throughs, forward pulls, rotating
Bear Walks – forward/backward/lateral
“Dead Ants”: Holds, alternating arm leg lowers, resisted lowers, same side lowers
Hanging leg lifts
Combined Plyometric Options
Squat Jumps
Split Jumps
Split Lunge Jumps
Tuck Jumps
This is very far from a complete list but there is a cross section of very effective exercise from low level to explosive.
HOW SHOULD I USE THE EXERCISES?
Choose your area of weakness
Choose 1-3 exercises that target that area. If you chose multiple exercises try to choose ones that target the muscle slightly different from each other
Start with 2-3 sets of 12-15 reps. As your strength improves your can progress by changing exercises and moving towards 3-4 sets of 6-8 reps.
Progress from double leg to single leg to explosive as you develop competency and strength through each phase
In strengthening the weakness, start with slow controlled movement – keeping the muscle under tension for extended periods of time through the full range of motion.
Develop controlled speed as your competency improves.
The final stage is adding explosive movements. Start with 1-5 reps for 4-5 sets. Keep these explosive by not taking reps higher than 8. Be sure to increase interset rest breaks to ensure full recovery to maximise the explosive effort.
***Remember this is NOT running conditioning – this is strengthening. Our aim is to make your weaker muscles more stable, stronger and more dynamic to improve running efficiency so we can IMPROVE YOUR PERSONAL BEST***
If you are eager to explore how strength training can transform your performance contact Coach Dave at +61426205277 or dave@masterscoaching.com.au
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