Tag Archives: strength training

4 Hip Strength Exercises for Runners

The muscles of your hips and glutes are the driving force behind running.  The stronger they are the more they will help you stay healthy and hit fast splits.  Mighty glutes are a must for harnessing your body’s power while stable hips mean good form through all your miles.  Use these four hip strength hip strengthexercises to get those muscle groups going and reap the rewards during your next race.

Side lying hip raise.  Begin by laying on your side.  Using your bottom shin and elbow as support, simultaneously raise your hip off the ground and top leg into the air.  Keep your shin bones parallel.  You’ll build all around hip strength with this exercise as both hips work through the entire movement.hip strength

Glute bridge/single leg.  This exercise strengthens your your glutes for more power.  Lying on your back, bend your knees so your heels are close to your butt.  Using your glutes push your hips into the air with a strong, stable core.  Stick one leg out for the single leg variation.

Clahip strengthm shells.  Fire up your glutes with this simple movement.  Laying on your side, stack your legs with bent knees.  Keep your feet together while you raise your top knee into the air like you’re opening a book ( or a clam shell).  Really squeeze the active glute and maintain a neutral spine with a strong core to get the most out of each rep.

Donkey kicks.  Donkey kicks are sure to fire up your glutes.  As your running powerhouse you can’t do enough to get them ready for a workout.  Starting on all fours, raise one leg behind you with the knee at 90 degrees until your hip is open.  Engage that side’s glute and use a pulsing contraction to active and strengthen your booty.  Be sure to keep your lower back still as you move by having a strong core and controlled breathing.

Donkey Still

While these exercises might look simple they can be tough in the beginning as your body learns new firing patterns and works muscles in new ways.  As with most strength programs start slowly.  You can always add a band or other form of resistance later!

Adding these exercises to your strength routine will help you become a more durable runner who can stay healthy for the long term.  For help with an appropriate strength program seek the guidance of an experienced coach and get stronger today!

Coach Meredith

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

4 Upper Body Exercises for Runners

Upper body strength is just as important for runners as lower body.  When those legs get tired something has to support continued movement and that’s going to be your upper body.  Having a strong back, powerful shoulders and a stable core will all help you run faster and with lower risk of injury.  Here are four of Team ECRP‘s favorite ways to earn them.  Each one will help you improve running form and stay strong over any distance you cover.

Banded Pull A-parts – This simple banded exercise strengthens your shoulders and upper back.  Strong shoulders lead to better posture and running form by setting the shoulders in an externally rotated position.  That means arms will travel forward and back without wasting any energy crossing the mid-line.

Push-ups – There are lots of variations for push-ups and they’re all good.  Starting with a basic push-up to strengthen your shoulders, chest and core you can use them as part of a warm-up or any strength workout.  Whether you modify them by dropping to your knees or maintain a plank position all the way through, push-ups will help train your shoulders to maintain good position when the going gets tough.

Renegade Rows – This key push-up version combines strength on both the anterior and posterior chains by adding a row.  Using a light dumbbell you’ll train for good posture and a strong core with this one.  Try to avoid round headed dumbbells, especially in the beginning, because they’ll want to roll and make you work a whole lot harder to stay in a good position.

Squat to Overhead Press – A fantastic combo move, the squat to overhead press works the whole body in one motion.  Building power, improving coordination and getting stronger all are benefits of this simple exercise.  Start with light weights and make sure you’re keeping your chest up without letting your knees fall in for 10 reps before stepping up to heavier dumbbells.

Add these four movements to your routine to build the stability and strength your upper body needs to carry you over every distance you cover with good form.

Coach Meredith

4 Hip Stretches for Healthy Running

Loose hips are very important to any athlete.  Unfortunately they often get overlooked in favor of large muscle groups like the quad, hamstring and calf that are easier to stretch.  With hip extension being a major player in quality running form, tight hips can really hold you back.  Not any more!  Loose hips mean your glutes, piriformis, hip flexors, hamstring and quad can all move through a full range of motion with ease.  All of those muscles play a big part in strong running and keeping them happy can lower your risk of injury while improving speed.  Here are four simple hip stretches that will open you running powerhouse up.

Low Lunge.  This simple hip opener is a classic.  It opens the hip flexors and gets them ready to hip stretchesallow that all important hip extension.  Beginning in a lunging position with your back knee on the ground, push the front foot away, engage your glutes and drive your hips forward.

hip stretchesFigure Four.  Hit major muscle groups including the glutes and lower back along with your hips in Figure Four.  Being laying on your back.  Raise both knees over your hips and cross one ankle over the other knee.  This is one of the best stretches you can do after a workout to aid recovery and stay ready for your next session.

Piriformis Stretch.  The piriformis is often mistaken for the glute.  Instead, it’s buried deep behind the gluteus maximus and rotates the hip outward.  While you’ll also hit this muscle in a Figure Four but the spinal rotation here is a nice touch.  Begin with both legs out straight.  Cross one leg over the other and place the foot flat on the ground.  Use your elbow on the outside of your bent knee to rotate away from the flat leg.

hip stretchesPigeon.  This tough movement will open your hips right up.  To perform it begin in a plank or downward dog position.  Cross the leg of the hip you want to open in front of the other, aiming your foot towards the opposite hip.  Rest your elbow on the floor as you ease deeper into the stretch.

Adding these hip stretches to your warm-up, post run or strength routines, even all three, will not only feel great but make you a more mobile, injury resistant runner.

Coach Meredith

4 Ways to Stick with Your Workouts this Holiday Season

The holiday season can be challenging.  There are parties and sugary goodies everywhere you look.  Sleep might suffer with travel while stress can sky rocket with family and delays.  Whether it’s a running workout or a gym based strength session planning ahead can keep you on track with your training plan.  The holidays season can be stressful enough without adding a a few marathon training mileage weeks.  Here are the ways Team ECRP keeps their workouts kicking while not missing one second of family time.

Include your family.  Make it a relay race or competition.  Especially if it’s a speed workout.  Hit the local track and take your intervals to the next level as you compete with brothers and in-laws.  Stuck with a group of non-runners?  Go on a scavenger hunt through the neighborhood.  You can run while others stroll.  Getting creative and being flexible will not only get your session in, you can make memories that last a lifetime.

Do research.  Get on the internet and find a gym with a daily or weekly drop in rate near your parent’s home.  Discover a new running club and explore a new city with them.  The people you meet will not only be new friends but give you leads on other trails, routes, yoga studios and maybe even a local 5k.holiday season

Schedule it.  Flying?  Arrange your training plan so that flight day is a rest day.  Airports are rarely on time during the holiday season so planning ahead is paramount to staying on a training schedule.  Planes are germ boxes and uncomfortable which can also make sleep suffer.  Having a plan for moving workouts or even skipping one can lead to a healthier you when the new year kicks off.

Keep it simple.  Remember you don’t even need a gym.  There are thousands of body weight exercises you can do without any equipment in a small space.  While it might not be fancy this type of workout can be extremely effective, especially if it’s not your usual routine.  It’s easy to throw a resistance band in your suitcase.  They don’t take up much room and can expand the number of exercises available to you exponentially.

Start planning now for that road trip and you’ll have no trouble staying on track with your workouts this holiday season.

Coach Meredith

4 Ways to Wreck Recovery

All athletes know their next workout is only as good as their recovery from the last one.  If you’re not able to bounce back from a tough session the next one will certainly suffer.  No matter what type of event you’re training for, proper recovery is key to continuing progress.  While we can’t always be perfect, here are four pitfalls you’ll want to avoid if improvement is your goal.

Starve.  Eat!  Eat something as soon as you can.  Waiting too long will lead your body to breakdown rather than rebuild mode.  Protein bars, chocolate milk, your favorite protein powder or a nut buttered bagel can get you through in a pinch but you’ll definitely want some protein, carb and fat within 30 minutes of wrapping up.  Next be sure to get a full, well-rounded and nutritious meal within two hours.

Get cold.  An ice bath might feel good but it’s not always the best idea.  Dropping your core temperature too soon after a session shuts down the body’s all important inflammation response and prevents damaged muscles from getting the nutrients they need.  This study found that heating muscles improved post recovery performance more than cooling them with a few exceptions.  When working out multiple times a day cooling can speed the recovery process between sessions.  Cooling can also aid in lowering core temperature before bed time, leading to higher quality sleep.  So go ahead and take that hot shower, it won’t hurt.recovery

Booze it up.  That’s not to say you should skip the post race party.  The entire list of pros and cons for a post run beer are covered here but if you’ve just finished a marathon, focus on giving your body something good for it first.  It wants it!  On the other hand, if all you were accomplishing was an easy fun run with pals, you can probably get away with a cold one along side your glass of water.

Skip the Nap.  If you’re not planning a nap after your long run you’re going to miss out.  Sleep is paramount to proper recovery.  There are big benefits to a little snooze.  Those include muscles being repaired, blood pressure dropping and your brain being recharged.  The best idea is always to get a good, full night’s rest with 8+ hours of sleep but a nap is a great way to kick off the process.

Focus on recovering properly from every single workout and you’ll see progress.

Coach Meredith

3 Core Exercises for Runners

Every runner knows that having a strong center can help you run faster.  What isn’t clear is what core exercises are best for building the stability and strength that best supports running at any distance. While your core is made up of many muscles this blog’s focus is on the core’s core.  Made up of your abs, obliques, lower back and transverse abdominis they’re the muscles that keep you aligned and upright.  That’s pretty important stuff for running.

Whether you’re an 800M runner or an ultra marathoner here are are three of Team ECRP‘s favorite core exercises.  Trust us, they’re so much fun you’ll want to add them to your strength training routine as soon as you can.

Planks.  Runners can never plank enough.  Well, a world record isn’t necessary.  With so many varieties available there is a plank for everyone.  One great tool for continuing to challenge your core exercisesbody to get stronger is plank flash cards.  Write a type of plank on one side of a card, repeat for a number of styles then record your history on each one.

Twists.  Rotational stability is key for not wasting energy while we run.  The more power going forward the better off we are.  Strengthening our twisting muscles provides the support we need to run faster and more efficiently.  You can twist in a plank and with a ball, cable or resistance band.  Whichever one you choose is sure to benefit you.

Dead bugs.  More like a dying bug since you’re moving but this simple looking move can really be tough.  This move exclusively hits that all important transverse adominis.  Right in the middle of your body this muscle is the center of your core providing stability for your spine and pelvic floor.  Laying on your back it’s important to keep your lower supported and move your legs independently.

With so many core exercises to choose from it’s hard to go wrong.  Give the choices about a try to develop a well rounded core that will support every mile you run and those last few marathon miles will thank you.

Coach Meredith

Agility Training for Runners

Runner need to do things other than run to become faster, more powerful athletes if there’s a PR sometime in the future.  While strength training is incredibly valuable, agility training is equally as important and unfortunately also overlooked.  Agility training has lots of big benefits from making you a stronger all around athlete to building better body awareness.  Here are several fun ways to enhance your running with simple agility exercises.

Form Drills.  Running form drills are usually included in a good warm up.  That’s because they get your body ready to run and ready to run well.  Drills such as carioca, ‘a-skips’, ‘b-skips’, butt agility trainingkicks and high knees all build strength, coordination and promote high quality running form.  These agility skills can be also be practiced on their own, outside of a warm-up.

Agility Ladder.  Also called a speed ladder this simple tool can have big benefits.  Moving your feet fast through the ladder will carry over to less contact time when you’re running.  Jumping movement will build ankle strength, foot responsiveness and explosive power.  An agility ladder is a good place to improve footwork, learn how to control your body and the amount of energy you’re putting into the ground.

Cones.  Like the agility ladder, there is an endless number of exercises you can perform with a bunch of cones.  These provide a chance for bigger lateral movements than the ladder and can be especially beneficial to trail runners.  Using cones will develop your ability to accelerate, change direction and move your feet quickly.  Try a variety of configurations and run on angles for the biggest benefits.

Include at least some of these agility training exercises in each of your warm-ups and add a few more to your normal non-running routine.  You’ll get stronger and faster with their help.

Coach Meredith

Strong Hips for Runners: 3 Exercises

Runners need strong hips.  They’re the driving force behind every stride you take and the better they are able to perform the faster you’ll cover ground.  Tight hip flexors and weak glutes are common and contribute to a myriad of injuries from IT Band syndrome to runner’s knee.  Strengthening your hips and glutes helps prevent injuries while improving running form and increasing speed.  Here are four of Team ECRP‘s favorite hip power building exercises.

Fire Hydrant.  This simple body weight exercise is a winner for working the hip abductors.  Start with your hands and knees on the ground in an all fours position then lift your leg away from your midline.  Be sure to keep your hips still while focusing on the activation of hip and glute strong hipsmuscles.  Pause at the top then repeat for your desired number of reps and sets.

Clam Shells.  Another uncomplicated exercise, clam shells also work the hip abductors.  You can step the difficulty up by adding a resistance band above your knees but that’s not necessary to get the benefits.  Begin lying on your side with a neutral spine.  Bend your knees to 90 strong hipsdegrees and hips to 45 with your top leg stacked directly on your bottom one.  Keeping your feet together raise your top knee away from the bottom one (abducting your hip).  Pause at the top then repeat for your target number of reps and sets.

Seated Band Hip Abduction.  Use this move to earn strong hips anstrong hipsd glutes.  Begin sitting on a bench or chair with a flat back and feet flat on the floor shoulder width apart.  Place a resistance band around your legs above the knees.  Grip the front of the bench with both hands and maintain good posture while you pull your knees apart.  Do not let your knees cave in after you pause and return to the starting position for your goal reps and sets.

Strong hips are important and using these three exercises will help you earn them.

Coach Meredith