Like any dedicated sport, runners know they need to cross train or do strength training to compensate for imbalances caused by the sport. For example, with single-sided sports like hockey, baseball, tennis, golf: the athlete needs to do similar strength training and movements patterns on the non-dominant side that mimic the sport. This is not only to keep from being lopsided, but also to ensure balanced strength in the body so they can keep optimal sport performance with the dominant side.
So, too, with long distance runners.
Common running injuries include sore muscles (hamstrings, calves, quads, hip flexors,) and if these aren’t attended to, joint issues such as knees, shins, feet, lower back, etc. There’ll be much more on injury types and prevention in following posts, however, knowledge of these kinds of injuries is paramount in designing any strength training program.
Because running is so repetitive in one plane of motion, we do build strong quads, hamstrings, calves, and, an excellent cardio capacity. What we may not realize is that, even with running, the dominant side will usually be doing more work than the non-dominant.
I have 4 Secrets to Success in Strength Training for Runners, coming to you over the next week!
Today’s Secret is: Single Sided Exercise
Single sided exercise will quickly highlight which side is stronger. Try doing a single leg deadlift on your non-dominant leg and you’ll know what I mean! While it may take a little longer to exercise one leg at a time, it’s critically important. Doing a thorough, single sided workout at least twice a week can do wonders at fixing imbalances.
Here’s a workout you can do with or without weights:
Do each exercise on your non-dominant side first (10 reps), then on your dominant (10 reps). Don’t up your weight when you get to the dominant side (that’s a training error and will undo the purpose of single-sided workouts). Roll thru this 3 times.
- Split Stance Lunges
- 1-Leg Deadlift
- 1-Leg Calf Raise
- 1-Leg Hip Press
- Forearm Side Plank (at least 30 sec per side)
You can also take advantage of our “Strength Training for Endurance Athletes” workouts at https://www.youtube.com/watch?v=SVe35c_XCOw&list=PLYq6g6FYqMRQYerxjeifjKp4K-E1HGg8I
If you’re in Toronto, you may want to consider our Cross Train Runners classes at Fit Journey, 566 Annette: there are 7 day/time options per week. And coming in Summer 2018, an 8-week online program, just sayin’!
Stayed tuned for Secret #2!
Sandy
Recent Comments