Fall is such a Fantastic time to begin running! If you’ve ever wanted to run, or even started a program and then had to stop due to injury, you might benefit from the exercises below. These were re-posted from an article written by Brendan Brazier. You can do all these exercises in our Fitness center at the Y in between those long runs outdoors in the gorgeous weather. Go to it!
-The 14th Street Y
This workout is for functional strength gain. It will keep you lean and will improve strength-to-weight-ratio and therefore efficacy, endurance and ultimately running performance as a whole. This is taken from my latest book Thrive Fitness: Mental and Physical Strength for Life.
• Lunges: 3 sets of 15 reps
A good all round exercise that helps develop the stabilizer muscles. Particularly important if you periodically run on uneven ground. Also serves as a good warm-up.
• Leg press: 3 sets of 6 reps
This is an ideal exercise to quickly increase over-all leg strength without putting your back in jeopardy, as is common with squats.
• Leg Extensions: 3 sets of 6 reps
Strengthens the knee-supporting muscles, thereby reduce the chance of developing knee injuries. Particularly important if cycling is not part of your cross-training routine.
• Ball hamstring curls: 4 sets of 15 reps
Builds hamstring strength and efficacy while boosting abdominal strength
• Calve Raises: 3 sets of 15 reps
Strengthens them, and in doing so improves their efficiency with each toe-off.
• Crunch combined with reverse crunch: 3 sets of 15 reps
Strengthens core, and in doing so helps improve posture, form and breathing.
Upper body: 3 sets of 15 reps
Reduces oxygen usage of the upper body while running, thereby lowering heart rate and improving endurance. Also helps to maintain proper, efficient form, even once fatigue had set in.
• Incline Dumbbell Press
• Lat pull downs with lat row handle
• Upright rows
• Bicep curls
• Crunch combined with reverse crunch
* Workout specifics: Perform lower body exercises two times per week, immediately following your hard runs. The upper body portion can be performed two to three times per week, on alternate days. Rest 90 seconds in between lower body exercises and 60 second in between upper body ones. You may choose to do abdominal exercise in between upper body sets.
Read the whole post here: http://crazysexylife.com/2009/build-strength-to-improve-running-efficiency/