/ Strength training and running
I go to the gym and do a bit of upper body stuff and core but I tend to ignore my legs as these get a good workout when I run. Am I missing something here? Would some lunges, presses, deadlifts, squats etc help with the running.
(we're talking middle distance running here not sprinting so regularly 10-20kms with some half marathon training coming up and plenty of fast 5ks)
Hill reps, track work will strengthen the legs, cycling will also..
depends what my aim is. If mountain running leg strength is more important than flat ultra's.
> Hill reps, track work will strengthen the legs, cycling will also..
> depends what my aim is. If mountain running leg strength is more important than flat ultra's.
Hey Iain, Im an enthusiastic non affiliated runner who likes to run during the week, park runs at the weekend (thanks UKCers for helping me discover this - great fun) mainly to get fit, secondly to achieve a slightly better time than last time or a slightly further distance (call it personal achievement) and thirdly to get away from the bloody kids and wife when the are driving me nuts.
Whilst I participate in 10ks and my 1st HM is looming I am about a zillion miles from your league, I suspect.
The only stuff I do that isn't running (I do the biking anyway) is a bit of rehabbie type stuff for ankles and knees - one legged squats, balance stuff, hops, etc, after too many glass ankle incidents.
I've not quite figured this out.
If you run 4 or 5 days a week how do you schedule in weight training for your legs that's going to leave them tired and detract from your running training?
...bearing in mind that weight training isn't any different from running, you need to do it every few days to make much improvement.
Once you sprain it you need to do a fair bit because it takes months.. 6 months plus to really get the security back..
Wobble boards will strengthen to a degree, but are more for improving proprioception, so that your brain will ask muscles to work to prevent eversion/inversion injuries of , in your case, the ankle.
True strengthening exs would be standing heel raises, toe raises.You can strengthen invertors and evertors of the ankle with some band or bike inner tube.
General strength traing helps with most things but depends on how much it cuts into your running. Periodizing would be a good idea, with cycling strength training.
Doesnt need to add weight at all, but serious gains requires rest that will reduce your running time, likewise big runs will interfere with strength schedules.
Maybe 2 or 3 strength phases per year with regular but minimal maintenance and accepting some loss.
Leg conditioning will help, but thats more than just about strength. Id include plyometric, ROM, stress and back of leg work too.
A few all out sprints eg 10 x 100m with good rests would get my vote. It's quite releasing as being a distance runner you don't get to run at your max very often.
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