Monthly Archives: July 2019

3 Lunges Every Runner Needs

Runners need strength training.  It’s an important part of building speed and becoming resistant to injury.  That doesn’t, however, mean throwing a few random exercises together and having at it two or three days a week.  The key question for any strength work is ‘will this exercise make me better at my sport?’  With these three varieties of lunges the answer is an absolute ‘yes’.  All lunging exercises target the quads but these three specifically hit other muscle groups you need for powerful, stable and strong running.  Give each one a try and see how they can help you become a more powerful runner.lunges

Side Lunge – Also known as the lateral lunge this version strengthens your hips and glutes.  Especially those all important glute medius and minumus muscles.

Perform It:  Begin standing with your feet together, core engaged and good posture.  Then step one foot out straight to the side, bending the knee, pushing your hips back while maintaining an upright chesLungest while shifting weight to the foot that just stepped sideways.

Curtsy Lunge – You might not be getting ready to visit the queen but the curtsy lunge will help you prepare to run faster.  These lunges strengthen your hips and glutes by activating all three glute muscles, the maximus, medius and minimus.  The calf also gets some work in this exercise making it good for your whole leg.

Perform it:  Begin standing with both feet together.  Cross one leg behind the other while reaching sideways and back, just like a curtsy.  Remember to keep your chest up and your front knee above the ankle.

Lunges

Step Back Lunge – Also known as the reverse lunge this exercise fires up your quads just like the others but generates more hamstring and glute activation than a standard forward lunge.

Perform It: Standing with good, strong posture and feet together step one foot back on the toe while dropping that knee to the ground.  Maintain a flat back and the front knee behind the toe.  A small forward lean will help the glutes get a little more work but isn’t necessary.

It’s easy to add weight to any of these lunges by holding a kettlebell or dumbbell at your chest.  Get out there and start lunging today for a stronger running body!

Coach Meredith

 

 

 

 

 

 

5 Reasons for Runners to Strength Train

All runners need to strength train.  That doesn’t mean taking up CrossFit or hitting the gym on a daily basis.  You can get all of the big benefits listed below from a simple, body weight program two to three days a week.  Read on to find out how starting to strength train will make you better athlete.

1. Stronger – There’s more in common between runners and lifters than meets the eye.  Just like runners need to practice running faster to have faster race times, lifters face the same challenge when they strength train.  This pattern of overloading muscles makes not only muscles but tendons, ligaments and joints work harder.  Working under reasonable loads as Box Jump 1simple as your own body weight means strong, durable muscles and joints that can take more intense training with ease.

2. Better Athlete – Strengthening your body has been shown to improve coordination.  That can translate into more efficient running form and faster race times.  Training tools such as agility ladder drills and plyometrics are an important part of the plan and build power.  Dynamic, quick weight lifting movements can also be beneficial to those looking to produce strength, power and coordination.

3.  Variety – Just like with running workouts you’ll want variety in your strength program.  This not only keeps it interesting but continues to challenge your body in new ways regularly.  Pushing your body to work in new and different ways, whether it’s a new exercise, more weight or higher repetitions is how your force it to adapt and improve. And who doesn’t want to be better?!  The good news is there are endless ways of combining exercises to get a good workout in.

4. Injury Prevention – Along with the durability you’ll gain from hitting the weight room you’ll become more resistant to injury.  Those stronger tendons, ligaments and muscles hold up under stress better than weaker ones.  In order to strength train properly most runners will have to also focus on improving their mobility and flexibility.  Increased ranges of motion make it easier for your body to work and can lead to decreased injury risk.  Another major benefit is that using unilateral (one side at a time) exercises can eliminate muscle imbalances.  Muscle imbalances often lead to injury or over use of one side.  We’re all born favoring one side but it doesn’t have to be that way forever.

5.  Speed – Muscles that lift weights become fatigue resistant.  That means you’ll use less energy to get somewhere in the same amount of time you did before.  Check out this study that demonstrates it.  Remember the strength, durability, power and coordination you built earlier?  They’ll work together to translate into faster race times.

Be sure that your strength program is designed for runners to prepare you for a stronger run rather than take away from it.  Seek the assistance of a qualified coach and start hitting the gym today!

Coach Meredith