Monday, August 15, 2016

Marathon Training Tip #6: Strength Train

What do most runners do to train?  Run.

The majority of distance runners started running because they love to run.  There are many health benefits to running and it is also convenient to just walk out the door and run.  Often overlooked or ignored by runners is the importance of strength training. Complimenting your running program with strength training will improve your performance and also reduce your risk for injury.  

Here is a TRX series of exercises that will help strengthen your total body with exercises specifically selected to address weaknesses typically seen in runners.  They will help strengthen the core, upper body and lower body and should be performed 2-3x per week, with a day of rest in between.

Note: Do not perform any exercise that causes or increases pain.

Warm Up

Squat/Row to Heel Raise
Hold the TRX handles with arms bent and your feet shoulder width apart. Sit back into a squat keeping your heels on the ground and extend arms. Stand back up pushing through your heels and pulling with your arms. Once fully standing raise up on to your toes. 


The Workout

Power Pull
Hold the TRX handle in single handle position with one hand.  Keep elbow bent at the start and feet shoulder width apart.  Extend arm holding handle and drop back into a squat.  Reach back with your other arm towards the ground.  Return to the start position by pulling with your arm and driving up with your legs. 
2x10 each arm

Alternating Side Lunge
Hold the TRX handles and stand with your feet together.  Take a large step out the side keeping toes pointed straight ahead. Bend the knee that you took a step with pushing hips back and sitting into a side lunge position. Return to the start position and step to the other side.

Balance Lunge with Knee Drive
Hold the TRX handles and stand with your feet together.  Step back into a reverse lunge.  For a challenge: keep the back foot off the floor in a balanced position!  Stand up on your stance leg driving your knee forward into a march position.  Do all repetitions on one side then the other.
2x10 each

Bridge with Hamstring Curl Series
Lay on the floor with your heels in the TRX cradles (handles should be about 12” off the ground). Raise your hips into a bridge position.  Keeping hips level draw one knee in towards your body.  Extend leg out and repeat with the other leg. Repeat with both legs. Lower body back to the floor.

Watch Meaghan demonstrate all the TRX Strength Training for Runners exercises...

Bonus! Runner’s TRX Core Circuit

Complete the three exercises in a row without rest.  Try the circuit 3 times.

Mountain Climbers
Start in a push up position with your feet in the straps.  Maintain a flat back as you march knees towards your chest in an alternating pattern.  As the knee comes in towards your body your hips should rise slightly. 

Three Position Crunch
Start in a push up position with your feet in the straps.  Maintain a flat back as pull both your knees towards your chest. Return to the start position and pull both knees in towards your right elbow, return to the start position and pull both knees towards your left elbow. Repeat the series of 3 movements 5x.

Start in a push up position with your feet in the straps.  Keep your legs straight and drive your hips towards the ceiling as you pull your feet towards your hands. 

Blog post by Eric Chandler.

About Eric Chandler

Eric joins the Cape Cod Rehab Running Team with a background in Exercise Science. He is a Certified Strength & Conditioning Specialist (CSCS), certified in Part I & Part II of the Burdenko Method, a Certified Functional Movement Screen (FMS) Specialist, and has also been training in the TRX Suspension Training Method. Eric looks for his clients’ strengths and uses those strengths to help them get the most out of each session. A recreational runner, Eric has served on many of the CCR Flyers Cape Cod Marathon relay teams as has a goal of breaking 20 minutes in the 5k.

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