In our last runners article, we gave evidence on how strength and explosive training should be incorporated into your running training. In this piece we shall discuss which exercises are beneficial, how they should be performed and what to feel when completing them. Spoiler alert, bicep curls and tricep extensions will not be featuring on this article!
Calf Raise: Sets 5 - Reps 25+
Starting at the bottom of the body, the calf is one of the most under trained units of the body; however it is essential for training for running. Contradicting what we suggested last week, rather than training the calf for power and strength, it is more beneficial to train them for muscular endurance. Using reps of 25+, we are tapping into our lactate threshold, if you remember is the ability to stave away lactic acid build up in the muscle. This is essential for the calves as they are prone to both cramping and tearing when running.
How to complete:
With your toes balanced on a plate and heels on the floor, drive up through your foot so you are balanced on your toes. If you can hold this balanced position at the top for 2-3 seconds before controlling the heel to the floor. You can either complete this with body weight, or add a load with either a barbell on your back or dumbbell/kettlebell in each hand.
Hip Thrust: Sets 4 - Reps 6
Moving up the body from the calves, to the hamstring and glutes, the next exercise is known as a hip thrust. This exercise is used in almost every sport specific programme to help enhance the strength and power of the hamstrings! Hamstrings are powerful muscles, they help propel our trajectory and locomotion when running, without powerful hamstrings, those steep hills are only going to get harder!
How to complete:
With your shoulders resting on a bench, your bum on the floor, your knees bent, your feet balanced on the floor and toes elevated, drive through your heel. As you push through your heel your waist will rise - hopefully until your body is parallel with the floor, knees bent at 90 degrees and heels on the floor. Squeeze your bum and hold for a second before controlling back down, when you drive back up, go as fast and as powerfully as you can! You can add additional load by either having a dumbbell or barbell resting upon your hips.
Walking Lunges:
Sticking with the legs, this time we are looking at the quads as well, a walking lunge is a perfect way of increasing strength, power, coordination and balance alongside reinforcing good running posture! Walking lunges are so beneficial as they imitate running gait, with similar hip, knee and ankle movements whilst allowing you to add considerable load! They also use not just the quads, but hamstrings, glutes and stabilising muscles around each joint.
How to complete:
Starting in a neutral standing position, take a big step forwards with one leg. Your trailing leg should transfer the weight onto the toe and the leading leg should be evenly balanced across the foot. From here bend both knees, simultaneously until the trailing knee is an inch from the ground. The leading knee should track over the leading foot to help with balance. From here drive up from the trailing leg back to a stationary standing position, then repeat with the other leg leading. Once you get the hang of this, try and transition straight into the next step. You can load this exercise in a variety of ways, but personal favourites are dumbbells in each hand, kettlebells in a front rack or a barbell across the back.
Box Jumps:
The perfect exercise for developing endurance, speed and power for the lower body. All you need is a solid, heightened surface in front of you and confidence. Box jumps are so useful as they can be used for:
Developing Power: by jumping for max height from a standing position
Developing Speed: by jumping onto a box from a moving start (example would be a stationary vertical jump, landing then quickly jumping onto the box)
Developing Endurance: by jumping onto a box at 50/70% of your maximum height for sets of 10+ repetitions
How to complete:
Rather than go into the intricacies of all the different types of box jump, yes there a few, we shall explain the standard protocol box jump which you would find in CrossFit workouts. Starting stationary, both feet 6 inches away from the box. Bend your knees and drive your bum back, with your arms straight behind you. From here drive powerfully through your heels, using your arms to propel you up and onto the box. Drive your knees as high as possible and land on the box ahead of you with both feet landing simultaneously and the whole foot on the box. When you have landed, stand up straight on the box before stepping down. We recommend stepping down as it is slightly safer on the knees than jumping down.
And that concludes our second part of our alternative training for running series, keep an eye out for part three where we will draw out a programme combining running and specific training for you! As always, feel free to leave a comment below or email us if you have any questions regarding this article or running specific training.
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