We always include strength training in our running plans. We believe it is a key part of any successful plan. The one move we always include is the Single Leg Deadlift. It tones the hamstrings, the hips and the glutes. All three are needed to stabilize the body while running. Additionally, balancing on one leg reduces strength imbalance between left and right sides. Add this one move into every workout and your legs will feel stronger and healthier. Do 2 sets of 15 reps per leg. GO!
The One Move Runners Need
by Meghan Reynolds
Ok, you might need more but this one move is great because it works so many muscles - your hips, glutes, hamstrings and core, with the added bonus of working your chest muscles. I like this move because it works multiple areas and is efficient.
Super Bridge Press
Begin laying on your back with a pair of 5-8 lb dumbbells in hands. Put both feet on a Bosu ball (or, use sofa cushions or stair step) and get in a bridge position. Keep your knees at 90 degrees, glutes engaged and shoulders on the ground. Lift your right leg straight up in the air as you perform a chest press. Keep you right leg straight up as you simultaneously do a bridge lift and a chest press (lift hips and straighten arms together, then lower). Repeat for 20 reps and switch sides.
Start Position
Lift your hips and arms together
I've been doing this move for the past week - 2 sets of 20 reps every other day and my hips and hamstrings are not as achy when I run. Do these first thing in the morning. I'll be sharing new moves every week - follow us on social media to see our recommended strength moves for runners.
Strength Move of the Week: Clamshells
As running coaches who promote long term, injury-free running, strength work is always a part of our recommended weekly routine for every runner out there. So, where to start? Start with just one move a week and build from there. Hot Bird Running has you covered with our Strength Move of the Week!
Move of the Week: Clamshells
Fall marathon training is around the corner which means ramping up the mileage for many runners. This is a dangerous time for those prone to IT Band issues (you know who you are!). Here's a reminder to do your preventative work NOW rather than when the pain sets in and it's too late. Step one should be - start doing Clamshells. Clamshells improve the control and function of the gluteus medius which is a muscle that's usually weak in distance runners with ITBS. Clamshels also bring balance to the anterior and posterior hip muscles. As you do these, keep the hips stable and stacked on top of each other. Avoid twisting your lower back or rocking your top hip back and forth. Do 15 on each side.
Strength Move of the Week: Calf Raises
As running coaches who promote long term, injury-free running, strength work is always a part of our recommended weekly routine for every runner out there. So, where to start? Start with just one move a week and build from there. Hot Bird Running has you covered with our Strength Move of the Week!
Move of the Week: Calf Raises
Why we love these? Calf raises feel like a miracle move sometimes. They are simple, can be done just about anywhere and help prevent shin splints, Achilles tendonitis, runner's knee, calf strains and more. Plus, they help power you up hills and pick up the pace in training and on race day.
We recommend single leg calf raises for maximum benefit because you are running on one foot at a time after all. To help with balance and proper execution, find a wall, chair or something to help you balance while you do the following:
1) Stand on a flat surface with feet hip width apart. Shift your weight onto the left foot, bending slightly at the knee to prevent locking. Draw the right knee up towards your right hip until the right foot is completely off the ground.
2) With all of your weight on your left leg, slowly lift your left heel off the ground and rise up on the ball of your foot as high as possible.
3) Slowly lower back down until the heel almost touches the ground and then rise back up on your toes again. Count to 3 on the way up and as you lower your heel back down and as you lower, emphasizing balance and control making sure movement is only in the ankles, not the knees or hips. Repeat this 15-20 times on each side.
Here's how it looks: