PTB 23.10.2013 – A Runners homework

Today I had a quick squizz at what is out there on the interweb in regards to strength training for runners.

I found 5 body weight exercises to add to my weekly regime.

We are getting super close to December so I am starting my pre-training now!

From Runners World.com – Faster in Five

Faster In Five

Build speed with these five lower body exercises

Published

January 2, 2007

Strengthening your lower body is one of the best ways to build speed, says former world champion marathoner and physical therapist Mark Plaatjes. Do these five exercises two or three times a week during base training.

Single-leg Squat
Squat down on one foot until your leg is bent about 50 degrees; push back up. “Keep your hips even, and your knee over your foot,” says coach Bob Larsen. Once you’ve mastered the move, add dumbbells (start with 5 pounds).
Reps: 2 sets of 10; build to 3 sets of 12
Strengthens: Quads and glutes

Balance Run
Stand on a flat-bottomed stability trainer (or a narrow board). Hold light dumbbells (2 to 5 pounds) and swing your arms in a running motion. Keep your knees slightly bent and your abs tight.
Reps: 3 sets of 30 seconds
Strengthens: Core muscles and hones balance

Heel Raises
Stand on a curb or platform with your heels over the edge. Lift up onto your toes, raise one foot and slowly lower. Once you have the move down, add dumbbells (start with 5 pounds).
Reps: 1 set of 8; build to 3 sets of 15
Strengthens: Calf muscles and Achilles tendon

Hamstring Push-up
Lie on the floor with your feet
on a chair or Swiss ball that’s against a wall. Lift your butt off the floor, then lift one leg off the ball. Slowly lower your body to the floor, using the hamstring of the supporting leg.
Reps: One set of 8 on each leg; work up to 3 sets of 12
Strengthens: Hamstrings

Plank + Lift
From a push-up position, drop onto your forearms. Focus on pulling your abdominals in. Then lift one foot about six inches (keep hips square to the floor), hold for five seconds, and repeat on other side.
Reps: Continue for 60 seconds, build to 3 minutes
Strengthens: Core and glutes individually

I actually need to sort out a proper full body programme to get some even results through out my body, and not just have Super Buff legs!  But this will start me off until I can scrounge some time to find some decent programmes.

For today I just completed these –

Calf Raises
Strengthens the tendons in your heels and calf muscles, which support your arch.

Step Stretch
Improves flexibility in your Achilles tendon and calf—when these areas become tight, the arch gets painfully overloaded.

Doming
Works the arch muscles and the tibialis posterior (in the calf and foot) to control excess pronation.

Toe Spread and Squeeze
Targets the interossei muscles of the foot, which support the arch.

Towel Curls
Works the toe-flexor muscles that run along your arch to increase overall foot strength.

My Arch/ Foot exercises to keep my Arch in check!

Will post my Strength training once I get something decent sorted.

For you runners – do you add some strength training for a stronger run?

For everyone – How did you Pimp the Beast today?

Jay 🙂

btw:  Went for a run at 2.45pm today – it wasn’t a winner!  Super hot, I couldn’t even push the 5k I had planned!!  Will make sure to run early morning rather than late arvo.  Summer has come early!  Cool, but stink, but cool!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s