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Strength & Conditioning For Runners

Posted on 18th December 2018 by

Alongside running (obviously) it’s great for runners to have a good mix of activities as part of their training.

Why? Well, not only does it help prevent injury by mixing up the demands placed upon your body from repetitive activity, it also gives the opportunity to build strength, flexibility and other aspects of fitness that will actually help your running. Exercises like Pilates can be great for helping optimise your movement control but equally important is brining in some specific strength and conditioning work. 

Here we’d like to share with you Sports & Rehab Therapist Francesca’s top picks for S&C exercises that are great for runners. All of these can be done with or without weight and progressed as and when appropriate. Strength training should be completed at least once a week along side your running.

Dumb bell romain deadlift S&C runners
Dumb Bell Romanian Deadlift
  1. Start upright feet hip-width apart holding a pair of dumbbells.
  2. Push your hips back to incline your torso while flexing slightly your knees.
  3. Stop when you feel enough tension in your hamstrings and go back to the starting
    position.
  4. Keep your back flat and chest out. The dumbbells should remain close to your legs. Elbows are straight at all times. 
S&C Runners Deadlift
Deadlift
  1. STARTING POSITION: Place your shins approximately 1 inch (3 cm) behind the bar and your feet hip toshoulder-width apart with your toes pointed slightly outward.
  2. Place your hands slightly wider than shoulder-width apart, grabbing the bar with anoverhand or mixed grip. Keep your back flat with your chest up and out. Keep yourhead in line with your spine,your heels down, and shoulders over the bar.
  3. MOVEMENT:Extend your hips and knees to lift the bar off the floor.
  4. Keep your torso-to-floor angle constant (until the bar meets your knees) andshoulders over bar.
  5. Do not let your hips rise before your shoulders.
  6. As the bar rises just above your knees, push your hips forward to move your kneesunder the bar.
  7. Continue to extend your hips and knees until your body reaches a fully erect torso position.
Single leg sit backs S&C runners exercise
Single Leg Sit Back
  1. Begin by standing upright on one leg in front of a chair or stool.
  2. Push your hips backward like you’re going to sit down and bend your knee into asingle leg squat position to lightly touch the chair with your bottom.
  3. Slowly return to the starting position.Keep your knee aligned with your second toe.
  4. If you find this hard then please do as we did in the room start sitting, stand upusing one leg, place second foot to stand and then sit down with both feet on the ground. 
Single leg sit backs S&C runners exercise
Single Leg Glute Bridge 
  1. Start in crook lying, with legs bent, feet flat on the floor. 
  2. Lift one leg off the floor and go up into a shoulder bridge, peeling one vertebrae at a time.
  3. Keeping the leg out straight and the thigh in line with the other thigh, lower yourself onto the ground and lift yourself back up, peeling one vertebrae at a time.
  4. Repeat this with both legs. 

If you’d like to add some S&C training to your running routine and aren’t sure where to start, get in touch. We’d be happy to put together a specific programme for you. You can then do this independently or for more support, join one of our small group rehab programmes. 


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