Strength training should be a key element to any runner’s workout menu – it can help to reduce the risk of injury and provide power and stability.
Runner’s lower body strength and stability workout – step/box/weights
2 rounds x 15 – 20 reps
Ensure your abs are drawn towards your spine to engage your core before each rep.
- DB box step ups with knee drive: Choose low-mid range dumbbells, holding one in each hand. Place one foot on the box and push through that foot to drive your body upwards not forwards bringing the other leg into a knee drive towards your chest. You can keep your arms by your side or use them to help you power through the move. Step back to the floor with control keeping the leg on the box in good alignment through the joints. Complete all the reps on one side before switching to the other leg.
- Step downs: Begin standing with your feet in alignment – one foot on a step (on the long edge, adding risers if needed) and the other foot hovering off the ground. The aim is to lower the other leg down towards the floor until your foot just makes contact with the ground but to keep the hips level. To do this, bend the knee of the standing leg and engage your core as you lower to the floor keeping both legs in good alignment through the joints. Straighten the leg on the step to return to the start position. Complete all the reps on one side before switching to the other leg.
- Loaded walking calf raises: Choose low-mid range dumbbells so that you can complete all the reps, holding one in each hand. Start with feet together, then step and heel strike the floor with your starting leg, roll through the foot to a calf raise then lift off your toes before heel striking with your other leg.
- Staggered stance hip thrusts: Set up with your upper back resting on a bench or soft box and a dumbbell or fixed barbell resting on your hips, legs hip width apart and knees bent at 90 degrees. Place one foot close to your bottom and the other foot further away digging your heel into the floor. Looking ahead of you with your hips flexed, inhale to prepare, engage your core then exhale to drive the hips upwards with your eye gaze moving towards the ceiling, taking care not to over-extend in the lower back.
- Glute bridge walkouts: Start on a mat with your feet flat and your knees bent, lift your hips up until you are resting on your shoulder blades, squeeze your glutes then flex your feet and dig your heels into the floor. Take small steps away from your body whilst keeping your hips elevated and level by squeezing your glutes, keeping your core pulled towards your spine throughout.
- DB Single leg RDLs: Start with your feet together, holding a DB or KB in your right hand, engage your core then hinge at your hips allowing your right foot to rise off the floor behind you, keep a soft bend in the knee of your supporting leg and try to keep your hips facing the floor. To aid your balance, fix your gaze at a point on the floor just ahead of you rather than tracking your movement. Push through the foot on the supporting leg and hinge back to standing squeezing your glutes at the top of the movement. Take care not to hunch the shoulders.
Blog by Elaine Butler – Nutritional Advisor & Personal Trainer