Many runners/walker/hikers and bikers ignore additional leg exercise because they believe that their basic exercise is giving them sufficient work for the legs. In a few cases this is true but for most the encounter with a hilly trail or a climb in a race highlights a weakness or imbalance in leg strength. In many cases this challenge will lead to foot, shin, knee or back pain.
So how can we counteract or overcome this challenge?
A) Avoid hills or races that have hilly profiles
B) Train on more hills
C) ADD RESISTANCE / STRENGTH TRAINING for the LEGS and LOWER BODY
Now the first option is just silly but B seems like a good idea at first glance but can set us up for injury since hill training puts a whole new strain on the joints and body and excessive extra focus can promote and injury.
The addition of strength or resistance training , when done in a reasonable manner targeting the areas of weakness as we train normally, will yield positive results.
Now we need to decide what muscles or muscle groups to work on. Since we are addressing all athletes the movements highlighted here will build the entire leg. Individual needs can be addressed on a personal basis. It is usually prudent to perform a total program and not “body-build “ a specific or small muscle group. That type of plan leads to imbalance and potential “new challenges”. [work on the quads should be balanced with hamstring and butt work] This program can be customized for the individual based on needs and time available.
EXERCISES:
SQUATS [quads, hips, butt]
A) Start in a standing position , FEET- Hip/Armpit -width apart, toes down and heels slightly off ground , arms relaxed at your sides.
B) Proceed into a squat by bending your knees and rising up on your toes.(don’t press heels into ground)
C) Without pausing or bouncing, return to the starting position by straightening your legs and coming down off of your toes.
-Use your arms for balance.
Breathe smoothly INHALE down/EXHALE up
: can use ¼, ½ squats as your get started and stronger
GOOD MORNINGS /Straight Legged Deadlifts [hamstrings, butt, back]
A) Start in a standing position, Feet at Hip width.
B) With head up and eyes forward, bend ( with straight legs) and Touch your Toes
C) Tense your ABS as you reach for your toes, and use your Butt and Hamstrings to lift
If you can't touch your toes, reach as far as you can without straining.
D) EXHALE down, INHALE up.
BENEFITS: This exercise will strengthen and lengthen the gluteus maximus, and hamstrings. There will also be an impact in the core/torso and lower back.
HEEL RAISES
A) Stand on step or curb- with toes on the edge and heels hanging off
B) Slowly drop heels down pause and lift slowly
C) Repeat several times (options- turn feet IN and/or turn feet OUT ; to focus different parts of muscle)
TOE RAISES
A) (barefoot) walk around room with heels-only on ground
B) OPTION- while sitting, curl toes up toward knee as far as possible( hang shoe on toes for resistance)
SUMO SQUATS
A) Stand with feet slightly wider than shoulder width- toes POINTED out
B) Squat down to a spot parallel ( or higher) floor
C) Pause briefly and return- slowly
BENEFITS- Strengthens thighs and hips in a different range and focuses strain on the sartorius muscle which stabilizes leg and supports the run and can limit pain from other issues.
LUNGES (standing )
A) Split legs- Right leg forward- Shin vertical; left leg stretched back
B) Slowly drop back knee to ground and stand back up
C) Do several repetitions and reverse feet
D) Repeat reps after feet reversed.
Perform slowly and stay in place- walking or forward stepping lunges put a lot of strain on the knee and all the connective tissue.
Add some Pushups, crunches and leg lifts to make a simple total body exercise.
