Runners are adept at setting concrete, measurable goals for our running, from training volume to race times. When it comes to supplementary strength and mobility work, however, we tend to fall back on vague intentions of doing more鈥攐r simply doing any at all. Lacking measurable goals, however, makes it hard to know if we鈥檙e succeeding and removes the motivation of being able to see progress. As a result, we often fail to be consistent in our supplementary work, even though we know we can make ourselves better runners by getting stronger, more mobile, and improving our balance.

What we need are assessments to work toward in each area. The program presented here provides 10 self-assessments for you to test your movement skill, mobility, and strength. These benchmarks are correlated with running performance and injury avoidance. Following your self-assessment, you鈥檒l practice drills and exercises that will improve your athletic abilities. You鈥檒l see progress as you reassess your performance, motivating you to keep working toward successful performance of each skill.

Reaching these goals are not guarantees that you won鈥檛 get injured or that you will podium in a race. You will however, be a better, more durable athlete and increase your chances of reaching your running performance goals.

Movement Skills

Single-Leg Balance

Why it鈥檚 important: Running is a one-legged activity; you should be able to balance on one leg to both perform well and avoid injury.

Your goal: Meet or exceed the single-leg balance time for your age as listed in the table below.

Self-assessment: The is used with rehab populations. . Have someone time you or look at a wall clock with a second hand.

• Stand on a hard surface in bare feet, hands crossed on your shoulders.
• Lift one leg off the ground and don鈥檛 touch the other leg.
• Hold up to 45 seconds or until loss of balance and the non-stance foot hits the ground.
• Compare your time to the above averages. If you鈥檙e below average then you need better balance.

Improve your single-leg balance: The test and the exercise are the same. Practice standing on one leg. The muscles of the lower-leg and foot are critical for balance. Use the following exercises to improve lower-leg dexterity. Practice these exercises several times a day, most or all days of the week.

• (discussed further below)

听Advanced balance exercise: The integrates hip rotation into single-leg balance.

Squat

Why it鈥檚 important: A full squat demands mobility, coordination, and balance. If you can perform a full-depth, pain-free squat then you meet those demands. Absent a specific injury, squatting is good for your muscles and joints. Loaded squats will also make you stronger and more durable.

Your goal: Comfortably squat to a depth that brings your hips to knee level or just below level, while keeping your feet flat with heels on the ground. (Individual anatomy may dictate limitations on squat depth).

Self-assessment: Squat as described and shown above. Video yourself or have a friend video you, or observe yourself in a mirror, both straight ahead and in profile. Keep your feet flat and stay balanced. Take note of the location of any excessive tension or pain. Are you balanced and in control? Do your knees track excessively past your toes? Are you comfortable leaning your torso forward from the hips?

Improve your squat:

• Start squatting. You鈥檒l improve as you practice. Use a low chair, stool, or box as a target. Squat down under control, touch the target and return to the start.
• Improve your ankle dorsiflexion. You must have sufficient ankle mobility to squat to depth. Look below for a full dorsiflexion discussion.
• Learn to hip hinge and incorporate it into your squat technique. Hip hinging involves pushing your hips back behind you as if you’re closing a door with your hips. (Think butt way out!) Use the and the to hinge correctly. Here are more hip hinge variations. Use videos 1-3 to learn the hinge. Other videos are more advanced hinge exercises.

Single-Leg Squat

Why it鈥檚 important: Running is a series of single-leg hops and you must perform a partial single-leg squat upon landing. You need to be able to squat on one leg to avoid injury and perform your best.

Your goal: Perform a single-leg squat to 录 of the full squat depth for 10鈥�20 reps.

听Self-assessment:

• Stand on one leg.
• Lower your body toward the ground several inches. Pause. Stand up.
• Repeat for five reps.

Are you pain free and solidly in control? Good! Did you flail and fight for balance? Then you need to practice the single-leg squat.

Improve your single-leg squat: Add in a little stability if you struggle with the single-leg squat.听 Put a few fingers on a wall or couch, or for help. Use only the amount of help necessary to make the squat challenging but doable.

• Practice the single-leg squat frequently.
• Use the foot exercises from above to improve balance.
• Learn the hip hinge discussed above.
• Practice a and strengthen the hips with these exercises:

听***Advanced single-leg exercises: If you鈥檝e mastered the single-leg squat then consider the following exercises:

Mobility Goals

Hip Extension

Hip extension happens in gait as your stance leg extends behind your torso, propelling you forward while your glutes, hamstrings, and calves contract. You need to be able to extend the hip while keeping a neutral spine and pelvis with the torso stacked over the hips.

Your goal: ~ 20 degrees of hip extension

Self-assessment:

This test comes from running/cycling coach and physical therapist .

Improve your hip extension: Greater hip flexor mobility, glute strength, and core stability will improve your hip extension. Follow these links to learn more.

Ankle Dorsiflexion

Why it鈥檚 important: Dorsiflexion occurs at the ankle when the shin moves toward the foot as the body passes over the foot during gait. Lack of dorsiflexion may contribute to foot, knee, hip, and back pain.

Your goal: ~ 20-30 degrees of ankle dorsiflexion.

听Self-assessment:

• Kneel on one knee facing a wall.
• Put your hand flat on the floor, fingers parallel to the wall. Place your foot so that your toes touch your hand, about 4-5 inches away from the wall.
• Remove your hand.
• Push your knee toward the wall while keeping the foot flat and your knee aligned over your second toe.
• If you can reach the wall without your heel coming up or your knee deviating in or out then you have sufficient dorsiflexion.
• If you feel a pinch at the front of the ankle then try or you may need help from a physical therapist or podiatrist.

Improve your ankle dorsiflexion: These links will take you to exercises in which you鈥檒l mobilize your ankles in three dimensions with both straight and bent knees.

Hallux (Big Toe) Dorsiflexion/Extension

Why it鈥檚 important: The hallux is a significant source of stability during the stance phase. Think of it as the thumb of the foot. It must be strong, stable, and mobile. During the running gait, all your propulsive force is transmitted through the hallux into the ground as your stance leg becomes the swing leg.

Your goal: ~ 50鈥�70 degrees of hallux dorsiflexion.

Self-assessment:

Kneel down on one knee with your rear foot flexed forward. Try to flatten the big toe of the rear foot to the ground. Assessment from

Improve your hallux mobility: If you can鈥檛 do the self-assessment you may feel tension in the plantar fascia which deserves a stretch. Pain in the big toe joint may indicate arthritis which should be evaluated and treated by a physical therapist or podiatrist. Shoes with a more rigid forefoot, and a rocker bottom, may help too. Follow the links below for exercises to improve your hallux mobility.

• (See more below.)

Strength Goals

Single-Leg Calf Raise

Why it鈥檚 important: Calf and lower leg weakness often contributes to plantar fasciitis, Achilles tendinopathy, shin splints, stress fractures, and calf strains or tears. (Weak and immobile hips also contribute to lower-leg injuries.)

Your goal: You should be able to do at least 20 continuous pain-free single-leg calf raises with little discrepancy between the right and left leg.

Assess and Improve your calf strength: The test is the exercise and the exercise is the test. Do 2鈥�3 times per week. Do three sets and stop each set about two reps short of failure. That means, if you failed at 12 reps then do 10. Rest two minutes and repeat three times. Your calf-raise capacity will gradually increase. Once you鈥檙e able to do 20 reps you鈥檙e ready to add weight and consider adding in the . Continue doing calf raises throughout the year to prevent injury.

Single-Leg Bridge

Why It鈥檚 Important: Being able to bridge on one leg tests hip extension strength and hip/core stability which are essential for an effective running stride.

Your Goal: Support your hips level while holding a one-leg bridge

Self-assessment:

This test comes from running coach and physical therapist .

• Lay on your back with both knees bent and feet flat on the ground.
• Bridge up by pushing the hips toward the ceiling.
• Straighten one leg while keeping the thighs parallel so that you are supported on one leg as shown. Hold for 10 seconds. Repeat on the other side.

Successful if you:

• Kept the hips level.
• Felt your support leg glute doing the work.
• Felt little to no strength discrepancy between right and left sides.

More work needed if:

• The unsupported hip dropped.
• You kicked your extended leg up to maintain level hips.
• Your hamstring cramped.
• You felt low-back pain.
• Noticeable discrepancy between right and left sides.

Improve your glute strength: Do and for stronger, more stable hips. Practice these exercises daily or every other day.

Squat Repeats

Why it鈥檚 important: The squat is not only a basic human movement, it鈥檚 also a superb leg and hip strengthening exercise that will make you a better runner.

Your goal: Do a minimum of 20 full-depth, pain-free squats.

Improve your squat: Start with the mobility strategy discussed for the squat above. Once you鈥檙e able to squat correctly, start doing bodyweight squats daily. Do 1鈥�3 sets working to a level 8 of exertion on a 1-10 scale. Stop when you know you can get only two more reps. Add reps and sets over the course of several weeks. Once you hit your goal, add load via , , or . Loaded squats should be done 2鈥�3 times per week with 24鈥�48 hrs recovery between workouts.

***Advanced goals: For men: back squat your bodyweight or 75% of bodyweight x 5 reps; for women: 50% x 5 reps

Push-Ups

Why they鈥檙e important: 1) Core strength/running posture:听 Push-ups are a better investment of your time than planks. Good push-up posture is similar to . The anterior abs, glutes, and hip flexors must hold the trunk and hips in place for push-ups. 2) Hallux dorsiflexion: Push-ups help maintain big toe mobility as the push-up position requires hallux dorsiflexion. 3) If you fall: Push-ups build strong shoulders, arms, and wrists. Strong wrists and arms may save you from broken bones or a broken face if you fall.

Your goal: Men should be able to do at least 10 push-ups, women should do five, with hands on the ground in good form.

Improve your push-ups: If push-ups from the ground are too difficult then use a table, countertop, stairs, or a wall to elevate your hands (See videos 5 and 6 in Instagram post below.) Do 2鈥�3 sets of pushups pushups 3鈥�4 days per week to build your strength. Stop each set about two reps shy of failure, working up to 10 per set. Progress by lowering the height of your hands over the course of several days or weeks until you can do the push-ups from level ground.

***Advanced push-ups: Once you鈥檝e hit the minimum push-up goal you can do push-ups on most days of the week. Do 1鈥�3 sets, working to exertion, stopping about two reps shy of exhaustion. Ten to twenty reps per set is a good goal for most people. There are numerous ways to make push-ups more challenging and interesting by varying your hand and body position.

Super-Extra Credit

If you鈥檝e discovered a love of strength training and want a challenge, try the Turkish get-up. The TGU combines strength, mobility, and balance like few other exercises practiced on earth. This exercise demands focus and whole-body coordination. It鈥檚 best learned in small pieces. A qualified trainer or coach can help you learn it.

Finally…

Start with the self-assessments. Don鈥檛 start with the advanced exercises. Take note of your weaknesses. Practice the necessary drills and exercises consistently. Reassess every two weeks or so. Consistency is the key to progress. Consider hiring a trainer to help you develop a well-rounded strength and conditioning program. A good trainer will teach you proper exercise technique and keep you accountable.

Most importantly 鈥� what must come before the goals themselves 鈥� is your engagement in the process of becoming a better runner. You improve by doing the work, by taking deliberate, meaningful steps toward your goals. Your race PR goal won鈥檛 happen unless you do the work. These goals are benchmarks that indicate you鈥檝e been doing the work that will make you better.

There鈥檚 more to running than just running. Good runners are athletic. Athleticism consists of balance, mobility, and strength. Dedicate part of your time to pursuing these goals and you鈥檒l be a better, more durable athlete. Engage in the process of improvement and you are guaranteed to get better.

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Modern life often means a lot of sitting. It鈥檚 easy to become transfixed by work, social media, and streaming services. You look up and it鈥檚 been several hours of sitting, staring at a screen. Sitting still too long robs your hips, spine, and shoulders of mobility thus making you a less effective athlete. But you can stay mobile even if you鈥檙e confined at home. You have multiple opportunities to maintain or increase your movement skills with minimal time, space, and no special equipment.

Mobility Plan

The most important thing to remember is this: You need to move more. No one posture or position is best. Ideally, you should assume different positions frequently throughout the day. The best way to maintain mobility while fulfilling work and parenting requirements is to get up frequently and move around for a few minutes.

One strategy is to set a timer to go off every hour or so. Get up when it sounds and spend 5-10 minutes doing a few of the following drills, then return to work. Repeat throughout the day. You鈥檒l gain mobility and by giving yourself a break from work you鈥檒l come back refreshed and more productive. Another strategy involves working from different positions, not just sitting at your desk.

Mobility Drills

3D Hip Flexor Stretch

Kneel on one knee and tuck the rear foot under with your foot pulled toward the shin. Tilt your hips backward by thinking of pulling your belt buckle up to your chin. This should initiate a stretch in the thigh of the kneeling leg. Glide forward and back into and out of the stretch. You can vary the stretch in two ways: Rotate the kneeling foot outward (hip internal rotation) or rotate the foot inward (hip external rotation) and perform the stretch the same way. Do 10-20 reps.

Doorway Mobility

You can use a doorway for several whole-body mobility drills.

1. Chest: Put your right foot forward and your left foot back with both feet pointing straight. Place your hands at about head height with elbows bent about 90 degrees. Drive your chest forward/backward. Next, drive the hips side to side. Finally, turn the head and body left/right. Perform about 10鈥�15 reps in each position. Switch the feet and repeat the series. You鈥檒l stretch the chest, arms, hips, and rear-leg calf.
2. Overhead: This series is similar to the first but you鈥檒l work with your hands overhead. Assume the same split stance as above. Put both hands overhead against the doorframe. Drive forward/backward. Tweak the stretch by putting your hands overhead at an angle and perform the same stretch. This creates a side bend in your trunk. Do the same to the other side. Switch legs and repeat. Perform about 10鈥�15 reps in each position. You鈥檒l feel the stretch in your lats, triceps, and trunk.
3. Crossover: Keeping your arms at chest height, grab the front of the door frame with your left hand and grab the back of the door frame with your right. Cross your right leg over your left. Drive your hips left/right for 10鈥�15 reps. Repeat with your hands to your left and your left leg crossed over your right. You鈥檒l feel the stretch through your lateral shoulders, trunk, and hips.
4. Type 2 Crossover: Put your right foot forward and your left foot back with both feet pointing straight. Turn your left hand over, thumb down, reach across your chest, and grab the back of the doorframe. Reach your right hand overhead to your left, palm forward, and grab the top back of the doorframe. Drive your trunk forward/backward for 10鈥�15 reps. Then drive your hips left/right for 10鈥�15 reps. Finally, rotate your trunk right/left for 10鈥�15 reps. Reverse your foot and hand position and repeat the process. You鈥檒l feel a stretch throughout your shoulders, trunk, and hips.
5. Spine/Posterior Chain: Stand just outside the doorway with your feet close together. Reach down low and grab the doorframe with your thumbs turned down. Glide forward and backward in and out of the stretch. You鈥檒l feel this in your lats, low-back, and hamstrings.

Different Work Positions

Hip Extension at Your Desk

Sitting in a chair isn鈥檛 your only option when typing on your computer. You can do the above hip flexor stretch at your desk. Or you can simply kneel on either both knees (tall kneeling) or on one knee (half-kneeling) while at your desk.

This helps open up the hips and improve hip extension. Hip extension is essential for pushing off the ground while running. Kneeling while typing at your desk also requires you to extend your spine. A tall, neutral spine is an efficient running posture. Hunching over isn鈥檛 necessarily bad, but doing it for hours on end isn鈥檛 conducive to efficient running posture.

Floor Sitting Positions

If you work on a laptop then you can leave the desk altogether and get on the floor. The floor offers a galaxy of novel sitting positions: cross-legged, side-lying, on your stomach鈥攖he list is endless. You can work, watch videos, and communicate with others all while engaging in variable movement and postures. Simply getting up and down off the ground is a practical exercise and it鈥檚 something most adults rarely do.

Standing desks

Using a standing desk is fine but standing in one position for a prolonged time isn鈥檛 better than sitting. Remember, you need to move more often. Further, you don鈥檛 need to be on your feet a lot more if you鈥檙e still running regularly. You should rest and recover appropriately between runs.

Keep Moving, Keep Changing

Sitting still all day is no way for an athlete to live. Frequent movement is essential to maintaining joint health and movement skills. You can maintain your movement skills by assuming different postures and sitting positions, and by performing a few mobility drills throughout the day. Use this mobility routine in combination with an to be a faster, more durable runner. Your running options may be limited but your movement options aren鈥檛.

—

Kyle Norman, MS, is a Denver, Colorado-based personal trainer, strength coach and running coach with 20 years of experience. He specializes in helping people move well, get strong and get out of pain. You can follow his blog at听.听

The post Do-Anywhere Mobility Plan for Runners appeared first on 国产吃瓜黑料 Online.

You probably know that . The step-up is a strength exercise that belongs in your strength program for several reasons. First, running is a single-leg (unilateral) activity, thus some of your lifting should include unilateral exercises. Second, running uphill involves stepping up repeatedly. (Trail runners often need to step up to considerable heights.) Step-ups also resemble the pedaling motion on a bike, so if you鈥檙e a cyclist or triathlete then step-ups will help your cycling. Finally, step-ups demand stability and strength from the knee and hip extensors, the hip ad/abductors, the feet, and the core, making them an excellent investment of your workout time.

Perform step-ups in the gym by stepping on a plyometric box, an adjustable aerobic step, or a weight bench. Outdoors, use a picnic bench; a tree stump; or a large, flat rock. Your step must be stable and the area around your step must be clear of tripping hazards.

Step-Up Exercises: Master the Technique

The working leg is the leg used to both step up and control your descent. You may alternate working legs or do all your reps on one leg then all your reps on the other.

Tips for Your Upward Motion

Place your working foot on a step. Brace your abs. Shift your weight forward slightly and drive up hard through your working leg. Stand up with your working leg locked, and your glutes, quads, and abs engaged. Feel your working leg doing the work. Avoid bouncing up off the trail leg.

Tips for Your Downward Motion

Lean forward slightly and step down with the non-working leg. Use your working leg to control your descent. Don鈥檛 get lazy and plummet to the ground. You can move as fast as you want so long as you鈥檙e in control. Bring your working leg to the ground and repeat the exercise for the given number of reps.听

Variables

Add variety and adjust the difficulty of step-ups by manipulating the variables below. Start easy and progress gradually by changing one or two variables.

Height

Low step-ups are easier than high step-ups. High step-ups recruit more muscle mass than low step-ups. Start with low step-ups (around 10鈥�) and progress over the course of weeks to higher steps (possibly 20鈥�). Taller people can use higher steps than shorter people. To check: Flex your hip, knee, and foot to bring your thigh parallel to the ground; your foot height is the highest step height you鈥檒l ever need.

Stability

Increase or decrease step-up difficulty through your reliance on the non-working leg for balance. From least to most difficult, here are three options:听

• Step-up to two legs: Step up and place the non-working foot fully on the step and distribute 50% of your body weight through each leg.
• Step up to toe-tap: Step up and lightly tap the non-working toe to the step, putting most of your weight through the working leg.听
• Step up to single-leg balance: Step up and drive the non-working leg up, lifting that knee and foot high as if you鈥檙e about to stomp the ground. The working leg does all the work and all the balancing.听

You can load the step-up asymmetrically by holding one weight in the hand opposite your working leg. This creates additional load on the foot, glutes, and abs on the working-leg side. You may use asymmetrical loading with any of the stability strategies described above. Eventually, you should be able to step up to single-leg balance with an asymmetrical load.

Direction

Orient yourself in different positions relative to the step and step up at different angles.听

• Forward: The standard step-up. Face the step straight on and step up.
• Same side lateral: Stand parallel to the step and step up from the side using the leg closest to the step.
• Opposite side lateral: This is a crossover step. Stand offset near one corner of the step. Use the leg furthest from the step, and step across up on to the step
• Same side rotational: Stand parallel to the step. Rotate toward the step and step up with the leg closest to the step. The motion is akin to stepping out of a car. Step down while rotating back to the start position.

Load

Load the step-up by holding dumbbells, kettlebells, a sandbag, or similar implements in your hands. Wear a weight vest or weighted backpack. Or, put a barbell on your back or across your shoulders.

Speed

The plyometric step-up is an aggressive jump. Drive through the working leg, and accelerate into the air. Both feet leave the ground. Land and repeat as fast as possible for the prescribed number of reps. Note: Don鈥檛 load this kind of a step-up.

Tips

If balance or control is difficult, these cues will help:

• Foot engagement: Press your big toe and second toe into the ground and grip the step with your working foot.
• Use a mirror: Stand facing a mirror and watch your working-leg knee cap. Keep the knee cap aimed straight ahead as you step up and down.听
• Hip hinge: Hip hinging recruits the glutes resulting in more control and strength. Think of leaning your chest forward as you step up and step down.

Sample Routine

Two strength workouts (workouts A and B) per week is ideal. Separate them by 48鈥�72 hours. Work to where you can maybe do two more reps in good form. Don鈥檛 exert yourself to the point of failure. Add weight if you can do 8鈥�10 reps. There are many ways to incorporate step-ups into your routine. Here鈥檚 one example:听

Workout A: Use a park bench after an easy run. Do one set of 6鈥�10 reps of each of the multi-directional step-ups. Use the amount of balance help you need. Try to progress to single-leg balance. Wear a loaded backpack if you need additional weight.

Workout B: Go to the gym. Do 2鈥�3 sets of 6鈥�8 reps per leg for three weeks adding weight and/or increasing step height as you are able. Back-off the fourth week and reduce the workload to your starting weight for a single set of 6 reps. For the next three-week block, add weight and/or increase the step height. Do 3鈥�5 sets of 3鈥�5 reps for three weeks.听听

Plyometric step-ups: . Incorporate plyo step-ups 6鈥�8 weeks out from a race. Substitute plyos for your A or B workout. Do 5鈥�6 sets of 3鈥�5 reps per leg with 2鈥�3 minutes rest between sets. Do them explosively and avoid exhaustion. Rest 2鈥�3 minutes between sets.

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If you鈥檙e reading this, you probably already know that . You also know by now that most gyms in the country are closed due to COVID-19. In the midst of this bizarre and scary situation, running affords you the opportunity to stay fit while maintaining a sense of normalcy. Despite the obvious inconveniences, the constraints of self-quarantines present some . Here are some strength training exercises you can do right at home.听

At-Home Gym Rules

Whether you鈥檙e at the gym or in your living room, here are four rules you should always abide by.听

1) Always use good technique and control your movement. Don鈥檛 let the movement or the weight control you. You will likely lose control with the single-leg exercises, either at the top and/or bottom of the movement. Keep your abs tight and your foot engaged with the ground. Also, keep your range of motion (ROM) short to begin with and your controllable ROM will expand.

2) Never push into pain. If something hurts then shorten the ROM. Move only through the pain-free ROM. You can still get stronger this way. Otherwise, forego the exercise. Now isn鈥檛 the best time to be in need of a physical therapist or doctor.听

3) While respecting rules one and two, work to exertion. You must work to the point of fatigue鈥攂ut not utter failure鈥攖o get stronger.

4) You have many exercises from which to choose, and you don鈥檛 need to do them all every day. Your strategy might be to do 2鈥�4 exercises one day, take 1鈥�2 days off, then do 2鈥�4 others. Continue that alternation pattern until you return back to your original workout. Progress by adding reps and/or weight.

13 Exercises

听

Two-leg bridges are easier than one-leg bridges. Each video shows both versions. All of them involve lying face-up with your knees bent. Engage your abs, drive your heels into the ground and push your hips to the ceiling. Contract your glutes at the top. If you feel anything like discomfort in your low-back then you鈥檙e not engaging your abs and/or squeezing your glutes. Elevate either your legs or trunk to increase both ROM and the difficulty of the exercise. Repeat until fatigued.

听

A full-range squat is good for your mobility, even if you do it without weight. Stand with your feet shoulder width apart, toes pointed out 15-20 degrees. Inhale, brace your abs and hold your breath. Sit down and back as low as you can, ideally with your hips dropping below the height of your knees. Don’t let your knees move forward of your toes. Reverse the motion, and drive up. Exhale, squeeze your quads and glutes, and pull your hips under your ribcage. Repeat to fatigue. You can add weight by loading a backpack, or by holding a suitcase, large stone, log, bucket of sand/water, bag of mulch, etc.

For this series, you鈥檒l lunge forward, laterally in a couple of different ways, and in rotation. You鈥檒l also be reaching up, down, left/right rotationally, and left/right overhead. This is a comprehensive set of lunges that will enhance any athlete鈥檚 movement skill.

Every runner should do some sort of single-leg squat. To do this, stand on one leg, inhale, and brace your abs. Squat by bending your knee and hip. Sit down and back while bringing your chest down and forward. You won鈥檛 be able to go as deep as a regular squat. Return to standing with your stance leg fully locked, contracting your glutes and quads. Repeat to fatigue.

There are several ways to decrease or adjust the difficulty of this exercise:

1. Add stability if you need to by holding lightly to a solid object such as furniture, a rail, or a wall. Use only the amount of help you need and no more. Your sense of balance should be challenged.
2. Hold a weighted object or wear a loaded backpack for more challenge.
3. Tweak the single-leg squat by moving your non-working leg in various directions and/or driving your arms in various directions. This creates various demands on your balance and puts differing forces on your limbs, joints, and muscles.听
4. Adjust the pace of the squat. Go faster or slower.

This is a type of single-leg squat using a box or low table to sit down on. This allows you to adjust your range of motion so that it is both a doable and challenging exercise. The height of the box determines the difficulty of the squat, so a surface height that鈥檚 just at the edge of your controllable range. Use precise control to sit, not fall, to the bottom. If you can do a butt-to-heel pistol without a box, then give yourself a blue ribbon! (Be sure to post it to social media or it won鈥檛 exist.) Repeat until fatigued.

听Put one foot up behind you. Your front leg is the working leg. Brace your abs. Descend by bending your front knee and hip then drive back up, contracting your glute and quad. Do this to exertion.

Here are some variations:听

1. Keep your trunk upright to emphasize the quad of your working leg and to get a stretch in your rear hip flexor and quad.听
2. Bend forward at your hip to emphasize the glute of your working leg. Both versions are shown in the video. Refer to points 1-4 under 鈥渟ingle-leg squat鈥� to adjust the difficulty.

听

This is similar to a single-leg squat, but with almost no knee bend. Stand on one leg and brace your abs. Tip your chest forward while pushing your hips back. (Think of pushing a door shut with your butt.) You should feel a stretch in your hamstring and maybe calf. Return to standing with your stance leg fully locked while contracting your glutes and quads. Repeat until fatigued. Again, refer to the four points above to adjust the difficulty.

听

This is similar to the Single-leg RDL and it鈥檚 great for your glutes and lower-leg. Stand on one leg and tip forward as in the RDL. Stay in that position while you rotate your hips toward the stance leg, feeling a stretch in that glute. Then reverse the motion and rotate your hips away from the stance leg. Repeat until fatigued.

听You may do this on either two legs or one leg to make it harder. In either case, hold on to something for balance. Stand on a step or lean forward to ensure a full range of motion. Push up onto your toes, lifting your heel(s) while contracting your calf muscles. Descend in control to the ground feeling a slight stretch in your calf. Keep your body tight. The only movement should occur at the ankles. Do this with both straight and bent knees. Either version is effective.听

Why do a plank when you can do a pushup? Even though you don鈥檛 use much arm strength to run, a true athlete should possess at least a little upper body strength, and the ability to properly execute a push-up will help with your running form. Here鈥檚 how:

1. Put your pelvis in a posterior tilt and contract your glutes. Think of your pelvis as a bowl of water. Pour the water out the back. You can also visually think of a posterior tilt as pulling your tailbone underneath you, or pulling your belt buckle up to your chin.听
2. Pull your ribs down and brace your abs. Both the pelvic tilt and braced abs should create a flat low back.
3. Retract your head. Think of making a double chin.
4. Lower your chest to the ground, or whatever surface your hands are on.
5. Push all the way up at the top so that your shoulder blades move forward and you feel a stretch in your upper back.

Look for more push-up variations.

听

Reach overhead and grab the bar or whatever surface is available. Start from a full hang. Shrug your shoulders down into your back and pull your chest up to the bar. Descend in a controlled manner and repeat. (Pull-ups are challenging and not everyone can do them, so if you struggle try a 鈥�鈥� instead.)听

If you have no overhead surface to grip then try a . Use a sturdy, well-balanced four-leg table if you have one. Get under the table and grip the tabletop with either an overhand or underhand grip. Tighten your body into a plank and pull your body up toward your hands. Descend while remaining in control. Repeat to exertion. Experiment with straight or bent legs to make the exercise more or less challenging.

听

Put your hands behind you on a couch, stool, coffee table, or similar surface with your legs out in front of you. Lower yourself to where you feel a stretch and keep your body close to the surface behind you. Push all the way back up and contract your triceps. Repeat to exertion. You can bend your knees to make this easier, or straighten them to make it more difficult. For even more of a challenge, put your feet up on another surface.

(AKA side planks)

Lie on your side and prop yourself up on your elbow. Either bend your knees to make this easier, or straighten your legs to make it harder. Lift your hips as high as you can off the ground. Then, staying controlled, return to the ground. You may either hold for a certain amount of time, or perform multiple reps. The video above shows several variations.

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A proper warm-up is specific to running. It鈥檚 dynamic, not static, and takes you through the three planes of motion: sagittal, frontal and transverse. It brings the nervous system online and gets the brain, muscles, connective tissue and joints talking clearly to one another. This lunge matrix addresses all the above.

Running is a complex physiological activity. Successful running requires both mobility and stability of the joints and limbs. This warm-up combines dynamic mobility movements with body-weight strength exercises to not only get your body ready to run but make you a stronger, more durable runner.

The Lunge Matrix

The lunge matrix is a series of lunges in different directions, stretching and mobilizing different muscles and joints.听Perform 5鈥�10 lunges on each leg, for 10鈥�20 total controlled reps of each type of lunge. You may alternate your lunges from left to right or you may do all your lunges on one leg then lunge with the other leg. Do whatever feels best. You should be able to lunge out and return to your starting position in a stable way. Experiment with short-, medium-, and long-range lunges to ensure good control.

Do one set of reps of each of the following lunges in the matrix:

Forward Lunge With Overhead Reach: Lunge forward and reach high overhead as your foot hits the ground. You should feel a stretch in the hip flexor of the trail leg. The overhead reach will create a good stretch through the abs and further stretch in the rear leg.

Same-Side Lateral Lunge: Lunge directly sideways while keeping both feet forward. Keep the knee stacked over the foot of the lunging leg. You should feel a groin stretch in the trail leg. Reach your hands high overhead for more groin stretch.

Opposite-Side Lateral Lunge: This is a crossover lunge. Lunge by stepping across and slightly in front of your other leg. You won鈥檛 be able to go very far, and that鈥檚 fine. You鈥檒l probably feel a stretch along the outside of the non-lunging leg.

Same-Side Rotational Lunge: Lunge while rotating and aiming your foot the direction you鈥檙e moving. Keep your trail foot planted. Depending on your mobility, you may be rotating 90 degrees from your start position or further around behind you. Think of how you step out of a car or think of a soccer player stepping to change direction and pursue a ball or opponent speeding past him or her. You鈥檒l probably feel a groin stretch.

Reverse Lunge With Rotation: Take a long lunge step behind you. You鈥檒l arrive in a similar position as the forward lunge. Drive your elbows and torso to the non-lunging side as your foot hits the ground. This should result in听 your trunk rotating toward the front leg. You鈥檒l probably feel a stretch in the glute of the front leg. Keep your eyes and head dead ahead. This will help keep you stable and provide a some running-specific neck mobility.

Expand the听Repertoire: These are just a few lunge-and-reach combinations. You are free to experiment with the direction in which you lunge and where you reach your hands to expand the lunge matrix. By doing so you鈥檒l ask your joints and tissues to react differently. You can also play with the speed of the lunge. You may lunge while holding weights or wear a weight vest if you want to turn this lunge matrix into a gym workout. Finally, always be in control of the exercise. Don鈥檛 let the exercise control you.

—

Kyle Norman, MS, is a Denver, Colorado-based personal trainer, strength coach and running coach with 20 years of experience. He specializes in helping people move well, get strong and get out of pain. You can follow his blog at听.听

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Over the last few years, more runners have begun to add weight-lifting to their training regimens, and that鈥檚 good. Substantial research shows that and . It makes sense: strong muscles and tendons are what make you fast, efficient, and durable. Furthermore, and .听(Plus, if you care about having a toned physique, there鈥檚 no substitute for pumping iron.)

Addressing Concerns

If you鈥檙e new to strength training then you may be confused or intimidated. Also, there are some misconceptions about lifting weights that should be dispelled. First know that starting a strength program isn鈥檛 complicated, you don鈥檛 have to spend endless hours in the gym, and no, you won鈥檛 get 鈥渢oo big.鈥澨�

Before we go further, we must acknowledge the pandemic. COVID-19 has, as we all know, made everything more difficult, including strength training. Going to a gym now may not be the right choice for you. But if you do decide to join a gym, then please practice safe habits including wearing a mask, social distancing, spraying and wiping the equipment you use, and frequent hand washing.听

COVID-19 is also an obstacle to outfitting a home gym. Weights are scarce due not only to supply chain disruption but also to fitness enthusiasts shopping for home gym equipment. Ordering weights will probably require a wait. Scouring Ebay or Craigslist may yield good deals.听

Despite the challenges of the pandemic, the principles in the article hold true.听

Weight Equipment

If gaining strength is your goal, then you need to use weights. Bodyweight workouts are good, but weights allow you to more easily load your body and expand your exercise variety. Here鈥檚 a list of weight training equipment that will serve you best:

• Olympic barbell and plates. These are cornerstones of traditional strength training. Barbell exercises such as back and front squats, deadlifts, Romanian deadlifts, cleans, presses, bench presses, and rows are indispensable. The minimum number of plates you鈥檒l need are two each of 45 lbs., 35 lbs., 25 lbs., 10 lbs., 5 lbs., and 2.5 lbs.
• Squat rack or power rack. Front and back squats are most easily done with a rack. Good racks can also be used for presses, bench presses, and pull-ups.
• Dumbbells, kettlebells, sandbags, cables, and bands/tubing are also excellent strength training tools.

Cost

A barbell and plates alone will take you a long way. A rack will maximize the use of a barbell. Most gyms and recreation centers have barbells, plates, and racks. If you鈥檙e outfitting a home gym then you鈥檒l spend $700-$800 for used equipment or $1000+ on new equipment.

Shoes

Flat, uncushioned shoes are best for lifting. Typical running shoes aren鈥檛 ideal. There are many appropriate, affordable shoes from which to choose. Many powerlifters prefer the Converse Chuck Taylor, the old-school canvas basketball shoe. It鈥檚 cheap and durable. Several minimalist running shoes are a good choice as well.听, , , , , are some examples. Dedicated weightlifting shoes are an option but not necessary.

When to Lift?

Here are some questions to consider: Are you new to lifting or are you experienced? Where are you in your running season? How much time do you have?听

It will take some trial and error to figure out when to lift, but there are some general guidelines:听

• Avoid lifting on the same day as a tough run.听
• Try to lift on off days or easy run days not adjacent to hard workouts.听
• You may benefit from replacing some easy 鈥渏unk鈥� miles with time in the gym.

A lifting session may take as little as 30 minutes if you鈥檙e only doing one main exercise. Plan for 45-60 minutes If you鈥檙e doing mobility work, one main exercise, and one to three assistance exercises.

Newcomers

If you鈥檙e learning to lift, your nervous system is adapting and learning to coordinate unfamiliar movements. With frequent lifting/learning sessions, you can expect to make rapid progress.听

Three sessions per week is ideal with two sessions being the minimum. You should separate your sessions by 24鈥�48 hours.

Experienced lifters

At this stage, you鈥檝e spent 3鈥�6 months lifting with good technique and you know how to lift. You鈥檙e still gaining strength, but at a slower rate than a newbie.听

You can continue to make progress with as few as two sessions per week separated by 48鈥�72 hours.

In Season

If you鈥檙e in the thick of your season and training hard, then you’re likely pressed for time as your body can fully recover from only so much hard work. This is not the time to build more strength, but you can maintain your strength and movement proficiency with one session per week.

Reps and Sets

Strength and Power

Use 1鈥�5 reps for 3鈥�6 sets to build strength. This is . It promotes both neurological and tendon adaptations that make you more efficient and durable. Most runners should spend time lifting in this range, as heavy lifting benefits sprinters and ultra-distance runners alike.

Hypertrophy (muscle growth)

Use 6鈥�15 reps for 2鈥�4 sets for hypertrophy. Although runners don鈥檛 need much additional muscle mass for performance, you may benefit from muscle growth in other areas. For instance, if you have a history of calf or hamstring injuries, adding some muscle in those areas may help. If you simply want a more muscular physique then this rep/set range is for you. (Note: You won鈥檛 get 鈥渢oo big.鈥� No one ever got 鈥渢oo big鈥� by accident. That鈥檚 like a brand new runner being scared of accidentally running an ultramarathon or qualifying for the Olympic Trials.)

Endurance

Use 15+ reps for 1鈥�3 sets.听 You鈥檙e a runner who鈥檚 already doing endurance work. Don鈥檛 use weights for more endurance. If you鈥檙e learning to lift though, high-rep sets make sense from a learning perspective. Lifting weights is a skill and the more time you spend doing high-quality reps of new exercises, the faster you鈥檒l master them.

Intensity and Progression

As with running, when it comes to lifting you want to work hard but avoid total exhaustion. Stop one or two reps shy of failure when lifting and maintain strict technique. If you鈥檙e doing sets of five reps, then you should feel like you鈥檙e almost able to get seven. Rest 2-3 minutes between sets. That鈥檒l feel like a long time but you need those fast-twitch fibers to recharge for another high-quality set. You should feel fatigued but good at the end of a workout, not nauseous or beaten down.

Proper progression is also like running in that it should be gradual. New lifters will add weight more rapidly than experienced lifters. Generally, look to add 10 lbs. to lower-body exercises and 5 lbs. to upper-body lifts per week for several weeks. Progress will slow eventually. It鈥檚 natural. Pay attention to how you feel. On certain days you鈥檒l feel very strong, while other days you鈥檒l be fatigued. Adjust your workout accordingly, don鈥檛 try and force progression.

Should You Hire a Trainer?

As a personal trainer myself I鈥檓 biased, but I do believe that professional instruction in any discipline from the violin to scuba diving to lifting weights is a good idea. You don鈥檛 know what you don鈥檛 know. Learning to lift via books, articles, and videos is much more difficult. A trainer can personally evaluate you and will teach you proper breathing, how to brace the core, pack the shoulders, hip-hinge, proper squat depth, and how to maintain neutral spine. A good trainer will demonstrate and explain exercises in a concise way and she or he will cue you to move well. Your trainer will progress you correctly with expertise to help you avoid injury. She or he will give you enough work load to be challenging without pushing you beyond your limits.

Final Words

You will probably find yourself sore when you start lifting. Runs will seem harder initially. Stick with it though and you鈥檒l adapt. It鈥檚 worth it. You鈥檒l soon become faster, stronger, and more durable. You might even discover that picking up heavy stuff can be fun!

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. The right strength training program will make you more efficient and . . The deadlift has long been a staple strength exercise, and it belongs in your weight training arsenal.

The Deadlift (DL)

1) Reach down. 2) Grab a loaded barbell. 3) Stand up.

That鈥檚 a DL in the simplest terms. The DL strengthens your hamstrings, glutes, spinal erectors, and shoulders. More specifically, the DL and its variations train hip extension, or the pushing motion that drives you forward when you run. Here are several effective versions of the DL.

Conventional DL听

Use a barbell loaded with Olympic-sized plates. Your legs and hips drive the movement. Depending on your flexibility, you may need to raise the bar higher by setting it on blocks, on pins inside of a squat cage, or on top of other weight plates. The conventional DL is easier to break from the floor but harder to lockout at the top than the sumo DL which is discussed later.

Set-up: Take your time and be precise.

• Stand with your feet hip-width apart (not shoulder-width like a squat.) Position your feet under the bar so the bar divides your feet in half, front to back.
• To reach the bar, perform a hip hinge: Keep a neutral spine and push your hips back as if you鈥檙e pushing a door shut with your rear end. (Stick your butt way out!) Your trunk leans forward simultaneously.听
• Then, bend your knees, keeping your shins as vertical as possible. Shins now touch the bar.
• Grab the bar with a grip just outside of your legs using an alternated grip (one hand over, the other hand under) or a hook grip (thumb around the bar and fingers wrapped around the thumb, locking it in place.)
  

• Knuckles down.
• Hips slightly higher than knees.
• Chest forward and abs braced.
• The bar now touches your shins.
• The bar is slightly behind your shoulders.
• Look forward to the floor about 3-4 ft.
• Stay balanced with your weight through your mid-foot. Grip the ground with your feet.

Get tight: Tension is critical for safe deadlifting. Your entire body must be tight.

• Shoulders: Tighten your lats to keep the bar close to you.
  • These cues may help: Shrug your shoulder blades into your back pockets. Crush an egg in your armpit. Squeeze your lats.
• Lockout your arms.
• Inhale, hold, brace your abs, feel tension in your glutes and hamstrings.听

Lift!

• Build tension gradually and eliminate slack in the bar. Don鈥檛 yank the bar.
• Stand up forcefully. Drive your feet into the ground and drag the bar up your legs.听
• Drive your hips into the bar, lockout, and stand tall at the top with your hips pressed into the bar. Contract the quads, glutes, abs, and lats. Stay tight!

Return to start

• Keep the bar against you, perform a hip hinge, and return the bar to the ground.听
• Exhale.
• Re-tighten, inhale and lift again. Repeat the process for 3-6 reps.
• Maintain this strict technique until you鈥檙e finished. You鈥檙e finished when you set the bar down for the final time.

Sumo DL

This version uses a wide, sumo-wrestler-type of stance. The torso is more upright compared to the conventional deadlift and it uses the adductors and quads more. The sumo DL is harder to break from the floor but locks out more easily than the conventional DL.

Set-up: Take your time and be precise.

• Take a wide stance, toes pointed out, shins a few inches from the bar. Thighs, shins, and feet should align. You may need to experiment with your stance width.
• Squat down, bending your knees while dropping your hips toward the bar.
• Using either grip, grab the bar inside your legs, with a shoulder-width grip, arms vertical so the arms and legs don鈥檛 interfere.
• Stay balanced with your weight through your mid-foot. Grip the ground with your feet.
• Shins vertical, or nearly so.
• Chest up and abs braced.
• Eyes forward or up.
• Inhale and get tight as described above. Feel tension in your quads, adductors, and hamstrings.

Lift!

• Build tension gradually and eliminate slack in the bar. Don鈥檛 yank the bar.
• Stand up by forcefully driving the floor apart with your feet and drag the bar up your legs.
• Lockout, following the guidelines from above.
• Return to the ground and repeat the above process for 2-6 reps.
• Maintain strict technique until you鈥檙e finished. You鈥檙e finished when you set the bar down for the final time.

Romanian deadlift (RDL)听

The RDL uses less weight than the other DLs, starts in the upright position, and doesn’t let the weight touch the ground.听

• Stand with feet hip-width and hold a loaded barbell or dumbbells in front of you, arms straight.听
• Brace your abs.
• Keep a strict neutral spine and perform a hip hinge as described above.
• Arms locked, lats tight, the bar against your legs.
• Knees are almost locked.
• Pause briefly at the bottom, feeling a stretch in the hamstrings, then return to an upright, locked out position, hips pressed to the bar. Repeat for 6-10 reps.听

Unilateral RDL听

The previous exercises are done on two feet (bilateral). Bilateral exercises allow you to generate a lot of force. Unilateral RDLs are less stable and demand more coordination than bilateral exercises. Both types of exercises are valuable. The unilateral RDL moves much the same way as the bilateral version but one leg pivots up from the ground as the trunk hinges forward. You may load the exercise with a variety of tools including dumbbells, barbells, kettlebells, cables, or tubing.

Put It All Together

Select either the conventional or sumo deadlift and stay with it for 4-6 weeks. Take an easy week then try the other deadlift. Include the RDL and one of the unilateral deadlifts in your workout. If you鈥檙e lifting twice per week then consider alternating a deadlift-centered workout with a squat- or lunge-centered workout. Separate your weight workouts by 2-3 days. Be content with gradual progress.

Note: Don鈥檛 deadlift in cushioned running shoes. Flat, non-cushioned shoes are best. The Converse Chuck Taylor is a good, inexpensive choice. Minimalist running shoes also work well, like the Altra Solstice XT, Topo ST-3 or Xero HFS or Prio.

Warm-up with several minutes of jump rope or something similar and do some mobility work. Do several progressively heavier sets, increasing the load with each set until you get to your working weight. Your working weight should feel like a 7-8 on an RPE scale of 10. For example, if you鈥檙e doing 5-rep sets then your working weight should allow you to barely lift seven reps. Recover fully by resting 2-3 minutes between sets. Once at your working weight do 1-4 sets of:

• 2-6 reps of either deadlift
• 6-15 reps for the RDL and unilateral RDLs

Regarding weight, a set of Olympic-sized plates typically consists of 10, 25, 35, and 45 lb. plates. Most gyms also have small 2.5 and 5 lb. plates. An Olympic bar weighs 45 lbs. Women-specific Olympic bars are 35 lbs. I can鈥檛 tell you exactly what weight to use but err on the lighter side if you鈥檙e new to deadlifting, and work up as you feel confident and able.

A sample six-week progression: Pick either the conventional or sumo deadlift.

• Week 1-2: 6 reps x 2 sets, add 5-10 lbs. to working sets the 2nd week.
• Weeks 3-4: 4 reps x 3 sets, add 5-10 lbs. to working sets the 2nd week
• Week 5: 2 reps x 4-5 sets
• Week 6: De-load week: Take off entirely or lift very lightly
• Start the process again with the other deadlift.

Consistent deadlifting will improve your running, and you鈥檒l appreciate the results. While the deadlift is fairly simple, certain cues and body positions aren鈥檛 necessarily obvious. The best way to learn these exercises is with the instruction of a qualified coach or trainer.

鈥�

Kyle Norman, MS, is a Denver, Colorado-based personal trainer, strength coach and running coach with 20 years of experience. He specializes in helping people move well, get strong and get out of pain. You can follow his blog at听.听

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You may not associate groin muscles (aka hip adductors) with running; they, and injuries to them, are typically associated with sports like tennis, ice hockey, basketball, or soccer 鈥� sports with significant lateral movement. But if your hip adductors are weak and tight, you鈥檙e not the . Hip adductor problems can cause knee pain, low-back pain, hip pain, and inefficient running. Mobilizing and strengthening your adductors can help cure these pains, and make you a more powerful runner.

The Adductors鈥� Role in Running

Your hip adductors work constantly during the running gait. They decelerate your femur at footstrike and stabilize the pelvis as you pass over your foot. They also propel you forward at push-off and slow your trail leg as it moves behind you. Adductor activity increases as you run uphill, downhill, or run faster.

Adductor Mobility & Strength Exercises

The following mobility and strength exercises will make your adductors strong and resilient. All of the exercises are demonstrated in 听and described below.

Stay mindful and stay in strict control of these exercises. Don鈥檛 rush, and don鈥檛 let the exercise control you. Any stretch should feel moderate 鈥� not too intense and never painful. For the strength exercises, work to the point of exertion and stop just short of total exhaustion.

Mobility Drills:

1) Kneeling Adductor Matrix

Kneel on the left knee and swivel the right leg out to the side with the right foot perpendicular to the left leg and the left knee in line with the right heel. The further away the right foot is from the left knee, the greater the groin stretch. Adjust your foot appropriately to get the best stretch. Stay tall and glide right for 5鈥�10 reps, pausing briefly at the end range where you feel the stretch, then return to the start position.

Repeat this exercise, but now as you glide into the stretch, reach your arms in one of six directions:

• Reach your hands forward and down, allowing your trunk to lean forward as you glide right.
• Reach your hands high overhead as you glide right.
• Rotate your arms and trunk to the right as you glide right.
• Rotate your arms and trunk to the left as your lower-body glides right.
• Reach your left arm overhead to the right, side-bending right as you glide right.
• Reach your right arm overhead to the left, side-bending left as your lower-body glides right.

Repeat entire sequence kneeling on your right knee.

2) Quadruped Straight-Leg Rocking

Kneel on both knees. Straighten one leg out to the side so that this leg is perpendicular to your kneeling leg. Place both hands flat on the ground a little in front of your shoulders. Keep your eyes forward to help keep your spine in neutral, and rock your hips back toward your heels, away from your hands, then rock your hips forward toward the ground. You should feel a strong stretch in the adductors of the straight leg. You should also feel a stretch in your legs when you sit back.

To mobilize the thoracic spine, sit back into the stretch and freeze. Reach one hand under your torso then reverse and reach up to the ceiling. Do 5鈥�10 reps. Then use the other hand to perform the same reaches the other direction. Switch legs and repeat the process.

Strength Exercises:

1) Loaded Groin Glide

This exercise is similar to the kneeling groin matrix. The difference is that you鈥檒l hold weight in front of you. You may use a dumbbell or dumbbells, a kettlebell, stack of books, bowling ball, or anything else you like. You can increase the load by holding the weight further away from your body, and you should notice a reflexive tightening of the core as a result. Stay tall and glide into the stretch, pausing briefly at the end range, then return. Repeat for 6鈥�10 reps to the point of exertion.

2) Copenhagen Adductor Exercise

You鈥檒l need a weight bench, a coffee table with a pillow on it, or another similar surface. Arrange yourself in a side plank position with your elbow underneath your torso and your knee (easy), shin (harder), or ankle (hardest) on the bench. Keep the top hand on your hip. Use the leg on the bench to lift your hips and trunk off the ground (the only points of contact now being your top leg and your bottom elbow). Pause and lower yourself to the ground. Repeat for reps or hold yourself in the up position for time. Work to exertion. Flip over and repeat on the other side. Experiment with the knee/shin/ankle positions on the bench.

3) Common Lunge Matrix:

Start with four lunges in each direction (two per leg.) Work up to 10 lunges per leg in each direction, then you can add weight.

• Anterior lunge: Brace the core. (Holding weight in front of the body will help.) Take a lunge step forward, allowing both knees to bend upon impact. Pause briefly in the bottom position then drive forcefully into the ground to return to the start.
• Same-side lateral lunge: Brace the core as above. Keeping both feet aimed straight, step out to one side, allowing the lunge-side hip, knee, and ankle to bend upon impact. Keep the trail knee locked or nearly locked. Pause and return as described above.
• Same-side rotational lunge: Brace the core as above. Take a rotational lunge step to one side of the body, away from the trail leg. (Similar to stepping out of a car.) Allow the lunge hip, knee, and ankle to bend upon impact. Pause and return as described above.

Consistent Progress to a Better Runner

The adductors are critical to effective, healthy running but they are often overlooked. Adductor weakness and tightness may contribute to pain in other regions of your body. Appropriate mobility and strength work will help you run better.

Much like running, you will be rewarded if you鈥檙e consistent. Try doing the above routine 1鈥�2 times per week. Progress the strength exercises by adding weight and/or reps, or time. Consult a medical professional if you鈥檙e in pain and you suspect an injury.

–

Kyle Norman, MS, is a Denver, Colorado-based personal trainer, strength coach and running coach with 20 years of experience. He specializes in helping people move well, get strong and get out of pain. You can follow his blog at听.听

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Studies show strength training improves , specifically . Despite knowing this, runners often avoid strength training.

We get it. Finding time to strength train is a challenge. Running plus daily commitments are obstacles. And, let鈥檚 admit it, we鈥檇 rather be running: Flowing down a road or trail on a beautiful spring day versus lifting heavy things in a stuffy gym isn鈥檛 much of a choice.

Even if we buy into weight training, we鈥檙e often confused. Which exercises should we do? How much weight should we lift? For how many reps?

The good news is that it doesn鈥檛 take much time or work to benefit from strength training. While you can find a galaxy of exercises, many of them highly beneficial, the time-crunched runner can鈥檛 do them all. It鈥檚 imperative to narrow down the choices. The following exercises require no equipment (though equipment may enhance the exercises) and they strengthen running muscles, bones, and connective tissue in running-specific ways. If you do only three strength exercises, do these.

Single-leg squat

The specificity of training principle says that for an exercise to transfer to our activity, the exercise should closely resemble that activity. Running entails a continuous series of hops from one leg to the other. A single-leg squat is thus an ideal strength exercise for runners, strengthening key balancing and support systems.

The may be done with no load at all. While you鈥檒l find several options on what to do with your lifted leg, pulling it up under your body most closely resembles what the swing leg does during running at the point in the stride when the stance leg is directly below you鈥攁s it is during the squat exercise. Keep your knee behind your toes and aligned with the foot while you lower your torso one quarter of the way to a full, thigh-parallel-to-the-ground squat.

Loading is a good option though and the exercise may be loaded in several ways:

• Hold any form of weight (dumbbells, kettlebells, bags of anything: rocks, sand, doorknobs) in your hands.
• Hold any form of weight in one or the other hand听to create an offset load. (I鈥檓 a big fan of this one.)
• Put a barbell on your back.
• Wear a weight vest or a backpack with weight in it.

It鈥檚 important to go to a high level of exertion. Do as many reps as you can to failure, which occurs when you can no longer maintain posture and your knee strarts collapsing inward or outward. If adding load to the exercise then try to reach a high level of muscular exertion in 5-10 reps. Try doing three to five sets of five to 10 reps twice a week.

Heel raise

The heel raise, also called calf raise or calf extension, is an important exercise for two reasons. First, the Achilles tendon is a major player in running: . Strengthening the calf muscles and the Achilles tendon will therefore result in better running efficiency.

Second, lower-leg problems are rampant among runners. Achilles tendon pain, plantar fasciitis, stress fractures, and calf strains are some examples of common lower-leg and foot problems. The simple heel raise, done in a full range of motion, is an excellent way to both strengthen virtually the entire lower leg and foot and increase or maintain mobility of the ankle joint. The heel raise can help eliminate pain and protect against future injury.

This is a strength听exercise, not an endurance workout. The Achilles tendon responds best to high loads. Thus, you should reach a high level of muscular exertion in 5鈥�10 reps. The easiest heel raise is done on two legs with a 50/50 weight distribution on each foot. Stronger runners may do a . Make sure to perform a full range of motion for each rep.

Runners who find the 50/50 version too easy and the single-leg version too hard can use one leg to help the other leg by doing a 60/40, 70/30, 80/20, or 90/10 weight distribution through the legs. This means one leg does most of the work while the other leg helps in varying amounts. In this way, you鈥檒l add resistance to one leg and you won鈥檛 need any equipment to do it. Alternatively, you may add weight along the lines described in the single-leg squat instruction.

It鈥檚 a good idea to vary the weight and rep scheme. Do three to five sets of five to 10 reps twice a week.

Three-dimensional hops

Hopping builds on the calf raise by adding an explosive, power element to the exercise. Hopping and other plyometric/jumping activities make tendons more efficient at absorbing and transmitting energy. The impact of and should protect against stress fractures.

Both hopping and running happen via the stretch-shortening cycle which is the rapid, spring-like stretch and rebound process. Three-dimensional hopping offers movement variability which loads the muscles, bones, and connective tissue in ways different than straight-line running, thus building supportive strength. Hopping also builds movement skill and general agility.

The 听is low-intensity and should be safe for injury-free runners. These are short, low and quick hops, forward and back, side to side, and in a twisting, rotational movement.

If you鈥檙e new to plyometrics then Reps and sets are different for this exercise than the two prior exercises. Plyometric training volume recommendations are:

• Beginner: 80鈥�100 foot contacts
• Intermediate: 100鈥�120 foot contacts
• Advanced: 120鈥�140 foot contacts

A jump and land on two feet equals two contacts. A jump and land on one foot equals one contact, so you do half as many for each leg.

For the 3D hops, beginners might start with 10 jumps in each direction for a total of 30 contacts for one set. Repeat that three times for 90 total foot contacts.

Hop quickly and keep your feet on the ground as briefly as possible. If you鈥檙e able to do the two-legged version then you may advance to the single-leg version. It鈥檚 exactly the same as the two-legged version, just done on one leg at a time.

Spend a few minutes 2鈥�3 times per week to do these exercises and watch your running improve.

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Muscle cramps are a runner鈥檚 nightmare. One moment you鈥檙e flying, the next you鈥檙e hobbled, in agony, your race goals down the drain. For years we pointed fingers at dehydration or electrolyte loss as the culprits. But neither cause holds up to close examination. and indicate that neither hydration nor electrolyte status is directly associated with cramping鈥攅ven if you seem to cramp more on hot days. Conventional wisdom fails again.

Cramp Causes

The cause of exercise-induced muscle cramps is multifactorial and there are still questions to answer, but an emerging picture is this: . Altered neuromuscular control comes from fatigue in working muscles. One source of fatigue is (more evidence , and .) says, 鈥淓vidence suggests that runners are placing greater demands on their muscles during the race relative to their current state of training.鈥�

(more evidence ) and (more evidence ) to the cramping muscles also contribute to fatigue and cramps. Other contributing factors include chronic illness, family history, and certain medications.

Altered Neuromuscular Control

Running happens through groups of muscles working in coordination. Uphill running demands work from the glutes, quads, hamstrings, adductors, and calves. Downhill running requires shock absorption from the quadriceps, hamstrings, and adductors as well as the connective tissue of the knees, hips, back, and feet. Hip abductors, feet, and lower legs work constantly in all phases of running, both in propulsion and shock absorption. If one muscle can鈥檛 contribute adequately then it means another muscle or muscles must work harder, thus risking cramps.

If you鈥檝e ever tried executing a complex task requiring precise movement when you鈥檙e exhausted, you understand altered neuromuscular control. You鈥檙e stiff and clumsy. Altered neuromuscular control happens at both a conscious and unconscious level.

Successful running requires variable amounts of precisely regulated tension; think of a light controlled by a dimmer switch. Running rarely requires either full contraction or full relaxation of the working muscles. The ability to modulate muscular contractions diminishes with fatigue. A cramp happens as a result of the neural dimmer switch getting stuck in the 鈥渙n鈥� position as a consequence of fatigue.

Specific Solutions

Specific training is the first line of defence against cramps. Training specifically means regularly running on terrain similar to your race. Preparing for the Boston Marathon is a good example. Boston鈥檚 infamous Newton Hills sit between miles 17 and 21. Here, runners must climb and descend multiple times while fatigued鈥攏ot only by the previous miles, but also by significant downhills during those miles. Thus, training should include hill runs at the end of long runs and careful downhill running to build specific strength while avoiding injury.

Another example: The Imogene Pass Run features a 10-mile, 5000 ft ascent followed immediately by a seven-mile 4000 ft. technical descent. Runners of this race need to practice long, steep, rocky descents on tired legs.

The same idea holds true for your running surface: sand, pavement, snow, gravel, sloped roads, etc. All of these surfaces place unique demands on your muscles. Train appropriately for the specific demands of your race.

Resist With Strength

Strengthening of cramp-prone muscles can help them resist cramping. Strengthening supporting muscles will also help reduce the workload of cramp-prone muscles. You can choose from many exercises to gain this strength. Here are several that emphasize key muscles that often cramp. Several of them are similar and overlap in the targeted muscles.

Advanced Tip: Do a session directly after a hard run to simulate conditions under which cramping occurs. It will build your cramp-resistance in a race-specific way.

Cramping muscles

Exercise

Quadriceps

Squats, 听听听

Hamstrings

听

Adductors (groin/inner thigh)

听 and most other lunges

Glutes & hip abductors (crucial supporting muscles in hips and butt)

听听听

Calves/Feet

听

Pre-existing Conditions

Prior injury to cramping muscles and inadequate recovery seem to precipitate cramping. Injured muscles must be allowed to heal. Once healed, those tissues should be strengthened aggressively. Consult with a physical therapist if you suspect an injury.

Injured or not, runners should taper and rest adequately prior to races. Tapering involves running less. If you鈥檙e prone to cramps then you may need a larger and/or longer workload reduction. Tapering takes discipline. Whatever else you do during the taper, rest is the priority.

Low on Fuel

Inadequate fueling leads to early fatigue independent of any hydration or electrolyte concerns. Adequate fueling fights fatigue and may reduce cramping. Try consuming the fuel of your choice earlier and more frequently than usual. Start conservatively to avoid GI distress. Consult with a sports nutritionist for detailed instruction.

When Cramps Strike

The best way to stop cramps is to avoid them. However, there are a couple of ways to fight cramps if they strike.

Stretching is effective at temporarily calming the angry muscle. You probably already do it when you get a cramp. Contract the opposite muscle to make the stretch more effective. For example, contract your quads while stretching a cramped hamstring.

While research is limited, for curing muscle cramps. . The vinegar in both substances is probably the key. The process isn鈥檛 fully understood, but the idea is that the vinegar stimulates certain receptors in the mouth that trigger a neurological reset of cramping muscles. Weird? Yes, but there is that it works.

But rather than focus on race-day cures the best ways to avoid cramps are specific training, strength training, and adequate tapering, plus proper pacing and fueling.

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