Upload
bloomsbury-publishing
View
219
Download
0
Embed Size (px)
DESCRIPTION
An extract from 'Strength Training for Runners'. An ideal resource for motivated runners, from beginner up to higher level, who want to avoid injury and get an additional boost to their performance. Expert, accessible strength and conditioning advice that will make you a stronger and faster runner.
Citation preview
Pre-conditioning
7
Table 1.2 Weight training and resistance exercises for running pre-conditioning
Exercise Preconditioning relevance Comments/exercise pointers
Leg extension Stabilises and strengthens the
knee joint
Suitable for independent left and right leg training for more
balanced strength development
Backwards and
sideways running
Improves agility, lower limb
strength, flexibility and
kinesthetic awareness (the
awareness of the body in
space)
Can be included as a regular element of a warm-up
Eccentric calf
raises
Strengthens Achilles tendons (See panel on following page)
Dynamic standing
leg cycling
Develops specific eccentric
hamstring strength without
the impact forces associated
with running
Stand tall and cycle one leg underneath the body in an out-and-
back running action. Use a wall to aid balance. Increase speed as
confidence develops. The motion of the foot extending in front
of the body and its arrest by the hamstrings is the prime cause
of a hamstring strain (the eccentric contraction). This exercise
pre-conditions against this.
Eccentric squats Develops the absorbent
strength of the thigh muscles
and reduces injury risk
Set up a Smith machine so that it allows the weight to be lowered
under control if using a heavy weight. You can perform the exercise
with a lighter weight or even body weight. Lower to a 5-second
count.
Single leg squat Reduces the risk of “runner’s
knee” and improves balance
Stand on one leg and tuck the heel of the other up towards your
bottom. Keeping your knee above your ankle and torso upright,
squat down. Keep the heel firmly on the floor and push back up
through it. Extend your hips at the top of the movement. Complete
reps and perform on other foot.
Leg press Reduces the risk of “runner’s
knee”
Seek expert advice if exercise causes pain
Ankle dorsi-flexion Reduces potential for
shin-splints
Sit and place an ankle weight around one foot. Keeping your heel
on the ground, pull your toes up to your shins, hold and lower.
Complete reps and perform on other foot.
ST for Runners (bloomsbury).indd 7 06/11/2012 17:16