ASK ANDY: A Killer Leg Workout For Runners

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It’s “marathon season,” with lots of of 1000’s of my fellow fitness fanatics running marathon races in Chicago, Boston, New York, and lots of different locations across the globe. I like questions relating to a leg exercise for runners, as a result of it implies that the asker already understands the reality about strength training and running — it helps, not hurts!

There’s a long-standing fable that runners shouldn’t do resistance coaching with their decrease our bodies, and it’s simply not true. Building strength and power in muscle teams just like the glutes, quads, hamstrings, and calves is not going to solely enhance efficiency however can even help prevent injuries.

As a soccer player I relate to this effectively; it wasn’t till not too long ago that soccer players and physios have realized that energy coaching may also help them play higher for longer.

That stated, I do have a “go-to” purposeful leg exercise for runners that I name Three-way Athletic Lunges. It’s necessary for all athletes to consider coaching all three planes of movement in order that their muscle tissues put together for the unpredictability of sports activities. Right here’s the exercise — and truthful warning, it’s not going to sound like a killer. However, do this as soon as and let me know how sore you are over the following few days.

The leg exercise for runners: Three-way Athletic Lunges

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ROUND 1:

1. Entrance lunge:

a. 6 reps (every leg)

b. These are “regular” lunges, working within the sagittal airplane (left and proper sides of the physique)

2. Aspect lunge:

a. 6 reps (every leg)

b. Working within the frontal airplane (back and front sides of the physique)

3. Rear 45-degree rear lunge:

a. 6 reps (every leg)

b. Working within the transverse airplane (higher and decrease physique)

ROUND 2:

1. Entrance lunge with ground faucets then throwing arms to the sky (provides gradual resistance to the explosiveness of pushing off your entrance foot)

a. 6 reps (every leg), working the sagittal airplane

b. Each arms faucet the ground in entrance of the ahead foot, then throw each arms to the sky as you deliver that foot again to the beginning place.

2. Aspect lunge with ground faucets then throwing arms to the sky

a. 6 reps (every leg), working the frontal airplane

b. Each arms faucet the ground in entrance of the ahead foot, then throw each arms to the sky as you deliver that foot again to the beginning place.

3. 45-degree rear lunge with ground faucets then throwing arms to the sky

a. 6 reps (every leg), transverse airplane

b. Each arms faucet the ground in entrance of the ahead foot, then throw each arms to the sky as you deliver that foot again to the beginning place.

ROUND 3:

1. Entrance lunges with ground faucets then “throwing” a light-weight weight to the sky (a light-weight dumbbell, kettlebell, plate provides resistance to the explosiveness of pushing off that entrance foot)

a. 6 reps (every leg), working the sagittal airplane

b. Each weights faucet the ground in entrance of the ahead foot, then throw each arms to the sky as you deliver that foot again to the beginning place.

2. Aspect lunges with ground faucets then “throwing” a light-weight weight to the sky

a. 6 reps (every leg), frontal airplane

b. Each weights faucet the ground in entrance of the ahead foot, then throw each arms to the sky as you deliver that foot again to the beginning place.

3. 45-degree rear lunges with ground faucets then “throwing” a light-weight weight to the sky

a. 6 reps (every leg), working the transverse airplane

b. Each weights faucet the ground in entrance of the ahead foot, then throw each arms to the sky as you deliver that foot again to the beginning place.

To assist perceive what I’m speaking about, right here’s a retro video I made again within the early days of YouTube, exhibiting these multi-planar lunges with weights.

Work this leg exercise for runners into your coaching routine. At first, you’ll be sore, I promise. However quickly, all athletes will adapt and become stronger, faster, and extra resilient due to this distinctive lower-body exercise.



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