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Weight Training for Runners

Last night I was surfing the web looking for some tips on specific weight training for runners. Several websites suggested the following exercises:

(I) The high-bench step-up: This exercise strongly develops the hamstrings, with complimentary development of the gluteals (the 'buttock' muscles) and the quadriceps. Stand on a bench about knee-high, with your body weight on your left foot and shifted towards the heel, right foot free and held slightly behind the body. Lower your body in a controlled way until the heel of the right foot touches the ground, but still supporting all your weight on your left foot. Return to the starting position by driving down with the left heel and straightening your left leg. Repeat 10-12 times before switching over to the right leg, maintaining upright body posture with your trunk at all times, with hands at your sides (with or without dumbbells).

high-bench_step-up.jpg

(2) One-leg squat (pistol): Lift one leg forward and try to keep it straight and tight as much as you can throughout the exercise. Don’t compromise quality for quantity. Start squatting on one leg, very slowly. Keep your foot on the ground, balancing more of your weight on your heel. Keep your back erect. Squat all the way down. Start going up, keeping your weight just like on the way down, on the heel. Keep your body erect and try not to loosen or bent the front leg. If you are not feeling strong enough to do the exercise, or you experience difficulty, you can assist yourself holding onto a desk, or another object. You may also try to start with squatting shallower.

one-leg-squat.jpg

(3) One-leg hops in place: This exercise builds strength and coordination in the entire lower extremity, including the foot, ankle, shin, calf, thigh, and hip. The resilient, bouncy nature of the exercise makes it the most specific of the three - extremely close to the actual movements involved in running. Simply start from the same position you used for the one-leg squat, with the toes of the right foot supported by a six- to eight-inch block. Hop rapidly on the left foot at a cadence of 2.5 to 3 hops per second (25 to 30 foot contacts per 10 seconds) for the prescribed time period as shown in the training program. The left knee should rise about four to six inches, while the right leg and foot should remain stationary. The left foot should strike the ground in the area of the mid-foot and spring upwards rapidly - as though it were contacting a very hot plate on a cooker. The hips should remain level and virtually motionless throughout the exercise, with very little vertical displacement. After hopping for the indicated time on the left leg, switch to the right leg and repeat the exercise. Note: This can also be done without the block.

one-leg-hops.jpg

Comments

Interesting. I'll will have to check back after my recovery is complete.

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