Strength Training

Since taking up distance running after years of other sports such as competitive football, tennis, bodybuilding, fitness training and strength training I rose to the scene of competitive running, which has taken me to achievements I thought I would never do as I am not a born runner. But since taking the sport up other the past few years I have realised what a hard sport it is in balancing social life and competing and this can take a toll on your body causing injuries after weeks and months of hard training.

Why Strength Train?

Why do runners get injured? Lack of experience; wrong footwear; poor posture; poor running form; muscle imbalances; uneven terrain; poor technique; and new distances too soon; training and racing distances; lack of knowledge on warning signs of potential injuries; lack of correct nutrients within your diet; poor nutritional diet; or poor physical conditioning.

Everyone should do some form of strength training no matter how little they do, it can be 10 minutes every other day or 10 minutes 3 times a week as this is better than doing nothing at all. For more experienced people 2 - 4 sessions every week would be appropriate depending on what distance you are racing 2 for 10K 4 for marathons and this would be longer and harder.

Here is how to bulletproof your body through simple and effective strength training using body resistant, weights, ankle arm weights, resistant bands, medicine ball.

Prone Leg Lifts

Targets Gluteus Maximus, hamstrings and back of thighs.

Lie Face Down (Prone) hands under forehead
Lift one leg contracting GM
Hip bone firmly on mat

You can use ankle weights or resistant band (across top of ankles) or body resistance

Performance Tips
Contract the muscles in your buttocks and hamstrings before you lift your leg.
Lift legs only a few inches otherwise you will strain your lower back.
Pull bellybutton towards spine when lifting legs so you stabilise torso while lifting legs slowly with controlled motion.

Repetitions 8 - 15 Sets 2 - 3.

Single Leg Squat

Targets Gluteus maximus, hamstrings, quadriceps and core (back and stomach muscles).

Standing straight body weight supported on your right foot flat on the floor. Tuck your left heel up behind you lower leg roughly parallel to the ground and your left knee aligned with the right. Looking straight (don't arch curve your back) maintain neutral spine position

For balance use a wall or chair for support you may use body resistance, barbell weights or ankle weights.

Flexing those knees and hips dropping your bum towards floor, lowering your body to the point where it becomes difficult to maintain your balance, pause and flex your knees and hips to return to the start position within a controlled rate back to standing position.

Repetitions 8 - 15 Sets 2 - 3

Abductor

Targets Outer Thigh Abductors.

Lying on side with feet together and toes pointed forward, arms fixed to support up per body position. Knees and toes pointing forward lift upper leg to a point of about 40dgrees. Smoothly and at a controlled rate lift and lower your leg.

You can use ankle weights or resistant band or body resistant

Performance Tips

Throughout the action focus on the feeling of the outer thigh and buttock performing movement.

Repetitions 8 -15 Sets 2 -3

Calf Raises

Targets Calf Muscles.

Placing hands on wall chair to balance raise yourself up on your toes and slowly yourself down keeping your lower and upper body in a straight position.

You can use ankle weights or body resistant

Repetitions 8 - 15 Sets 2 - 3

Adductor Toners

Targets Hip Adductors (Muscles on the inside of the hip on the inner thigh).

Luke Quilliam