Strength Training For Runners

A SPECIAL REPORT FROM
STRENGTH
TRAINING
for runners
STRENGTH
TRAINING
for runners
STRENGTH TRAINING FOR RUNNERS
PAGE 2
P2P Publishing Ltd 2011
A CIP catalogue record for this book is available from the British Library.
Printed by: Peach Print Limited
Impressions House, 3-7 Mowlem Street, London E2 9HE
Published by P2P Publishing Ltd
Registered office: 33-41 Dallington, London, EC1V 0BB
Tel: 0845 450 6402 Registered number: 06014651
ISBN: 978-1-905096-97-8
Publisher Jonathan A. Pye
Author John Shepherd
Designer Charlie Thomas
The information contained in this publication is believed to be correct at the time of going to press.
Whilst care has been taken to ensure that the information is accurate, the publisher can accept no
responsibility for the consequences of actions based on the advice contained herein.
All rights reserved. No part of this publication may be reproduced, stored in a retrieval
system, or transmitted in any form or by any means, electronic, mechanical, photocopying,
recording or otherwise without the permission of the publisher.
STRENGTH
TRAINING
for runners
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PAGE 5
CONTENTS
9. Pre-conditioning how to minimise your risk
of running injury
17. Drills and conditioning exercises to run longer
and stronger
23. The dynamic warm up to strengthen and
maximise running performance
33. Sprinting for faster running
37. Core strength for runners
43. Weight training for running
57. Plyometric training
63. The importance of developing lower leg strength,
power and injury resilience
69. Circuit training
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PAGE 7
Strength training is often ignored by the running fraternity
runners enjoy running and not pumping iron, or performing
fancy sprint-type drills on the track. However, when injuries
occur, the longing to return to running can lead to negativity and
even depression. With the right strength training approach, one
that is balanced and reflects the needs and training and racing
status of the runner, injury risk can be significantly reduced and
performance increased.
Strength training for runners aims to improve your performance,
whatever your level. Chapters will guide you though constructing
a pre-conditioning routine that will iron out common running
injuries, show you how to improve and strengthen your running
(and other) muscles in your warm-ups and provide you with some
great conditioning advice that will make you a stronger and faster
runner. Later chapters focus on weight training, circuit training
and plyometric training. They include numerous examples of
exercises and training programmes that are easy to follow and will
improve your running and keep you off the physio couch.
John Shepherd
Introduction
PAGE 8 PAGE 8
1. Pre-conditioning
how to minimise your
risk of running injury
Running by its very nature creates over-use injuries. These
usually manifest themselves in the lower limbs and back. More
specifically these include Patelellofemoral pain syndrome/
iliotibial band friction syndrome, shin-splints (medial tibial
stress syndrome), Achilles tendon problems and heel pain
(plantar fasciitis). Although these and other injuries are often
the result of factors beyond the scope of this special report, such
as running in the wrong (for your gait) or worn trainers, too great
an increase in training volume, a change in regular running
surface or poor biomechanics the good news is that you can use
pre-conditioning techniques and specific strength training
exercises to reduce their incidence and keep them at bay.
Pre-conditioning or pre-training is a relatively new buzz word
in the world of sports training. It refers to the process of
training to train rather than training to compete. It can be
likened to the preparatory processes followed in numerous
manufacturing industries, whereby tolerances and tests are
painstakingly devised for materials and structures, so that when
they are finally incorporated into the product, the risk of failure
is virtually non-existent.
When to implement a running specific pre-
conditioning routine
The start of the training year would seem an ideal time to pre-
condition. Indeed, many running coaches would say thats what
they are already doing by emphasising general training methods
to build a foundation of strength for more specific work. In
many ways these coaches are engaged in pre-conditioning, but
PAGE 9
PAGE 10
in others they are not. Pre-conditioning should be implemented
on an ongoing basis it should operate continuously in the
background of the main training programme in order to keep
the runner in prime running condition all-year round. For
example, bouts of eccentric calf training to protect against
Achilles strain should be used periodically throughout the
training year to keep this potential injury at bay (see table 2, page
15). A great time to implement this and other pre-conditioning
exercises is during the warm-up.
How to pre-condition
Understanding muscular action
Understanding how muscles contract to produce the running
motion is very important. Running relies on a combination of
moving (isotonic) concentric and eccentric muscular actions
and also less obviously held isometric ones. A concentric
contraction occurs when a muscle shortens under load the
biceps during the lifting part of a biceps curl. An eccentric
action occurs when a muscle lengthens under load the biceps
during the lowering phase of the biceps curl. Eccentric muscle
training can reduce the potential for Achilles tendon and
hamstring injuries (see plyometric training, chapter 7).
Eccentric contractions create more short- and long-term
muscular damage than the concentric variety. Many runners
will be all too familiar with the delayed onset of muscle soreness
(DOMS) that occurs in the quadriceps after downhill running.
This results from the thigh muscles having to stretch on ground
strike to control the speed of the descent (this is the eccentric
load).
Understanding why injuries happen
Although the key aim of pre-conditioning is to minimise injury, if
you do sustain an injury it is important to understand why and take
remedial steps to avoid a recurrence and this goal will form a
significant part of future pre-conditioning programmes. In this
respect, self-diagnostic tests can be used throughout the training
period to predict potential injury (see table 1).
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Research Focus Hamstrings
With regard to learning from previous injuries, Brockett and
associates investigated hamstring injuries in elite athletes,
hypothesising that athletes with a prior history of hamstring
muscle strain were at increased risk of sustaining similar
injuries in future
(1)
. The research involved nine athletes with a
history of unilateral hamstring injury and 18 uninjured subjects
(controls). Using specialised equipment, the researchers
compared the torque that the hamstring muscles were able to
exert. Torque is a force that produces a twisting or rotating
aspect this, when it acts upon a muscle, can create greater
potential for strains. The researchers found that torque peaked
at much shorter muscle lengths in the injured athletes and
recommended that in order to condition them against further
injury, a combined programme of muscle testing and eccentric
exercise be implemented.
Not many coaches and runners have access to equipment
like the isokinetic machinery required to test muscular
strength, but this should not be seen as a huge impediment to
successful pre-conditioning (and injury prevention) as there
are numerous other methods available.
Home-grown tests to evaluate running injury
potential
Establish strength and power. One-repetition weight
training maximums (1RM) and/or plyometric (jumping) bests
can be very useful pre-conditioners that can also act as periodic
points of reference during conditioning. If, for example, there
is a great discrepancy in strength between legs or muscle
groups, ie hamstrings and quads, then the coach/runner could
instigate training designed to promote greater parity. As will be
indicated in subsequent chapters, performing strength training
exercises will also increase the power output of the runner and
enhance performance.
Develop a repertoire of relevant pre-conditioning exercises
and know when to use them. Weight training as a pre-
conditioner is covered later in this chapter and in more detail
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in a subsequent chapter, while selected examples of pre-
conditioning exercises are offered in table 2.
Establish norms for required running specific range of
movement (ROM). Injury is likely if insufficient ROM is
available in key muscle and tendon groups such as the
hamstrings and Achilles tendons. This process will be
subjective to some extent, particularly for novice runners with
no training history, but the process of working out where
muscular tightness could at best impair performance and at
worst cause injury are key to successful pre-conditioning. Key
muscle groups in this respect include the hamstrings, quads,
calf muscles and hip muscles. Tight leg muscles can lead to
runners knee, for example.
Analyse gait. Running appears to be a very simple activity
one that requires little skill. However, the more effective your
running action is, the better the runner you will be and also the
less injury prone you will be. In recent years there has been a
big growth in gait analysis and biomechanical correction. From
a pre-conditioning standpoint, the emphasis should be on
looking for muscular imbalances rather than focusing on ways
to enhance performance (although this is obviously important
also). For example, when filming a runner on a treadmill from
behind, the focus should be on hip alignment, the recovery
phase of the running action, foot strike and back and shoulder
position. From study of the film it may be possible to discern
such problems as a tilted pelvis, poor left leg hamstring and hip
flexor muscle strength, identified by a lazier lower left leg
return phase during the running cycle or angled pelvis. The
running coach can then design a training programme to
counteract this technical problem.
Self-tests. Self-testing can be used to identify the potential
on-set of an injury. Numerous self-diagnostic trigger point
(TP) tests are available to coaches and runners although
these should not be regarded as substitutes for proper sports
medicine/physiotherapy interventions. TPs can flag up
potential problems before they become acute, allowing the
coach/runner to attempt to condition them out and/or seek
PAGE 13
appropriate professional help. Table 1 gives an example of a
self-test for knee injury.
Use eccentric training. This is recognised as a conditioning
method in its own right due to its ability to recruit fast twitch
muscle fibre and improve the elastic and absorbent properties
of muscle and other soft tissue (ligaments and tendons).
Specific eccentric training can reduce the potential of injury to
the hamstrings and Achilles tendons.
Two examples of eccentric pre-conditioning drills
1. Controlled bouts of eccentric exercise to induce minimum
muscular soreness; for example, 4 x 100m of downhill running
at 70% effort. There is much evidence to suggest that one bout
of eccentric exercise will inoculate against further eccentric
muscular damage caused by the same activity for a period of up
to six weeks afterwards, even if the same activity is not
repeated;
2. Eccentric pre-conditioning drills, for example, drop and hold
jumps where the emphasis is just on the landing and hold after
the drop. Another example is eccentric weight training, where
the emphasis is placed on the lowering phase of an exercise,
such as controlling the weight as it is lowered to the chest
during a bench press.
Eccentric muscular damage is a long-term probability for the
distance runner if they run into their middle and latter years.
Gradually the ability of their muscles to stretch and recoil
diminishes due to the accumulation of thousands and thousands
of miles in their legs (or more specifically their muscles). This
becomes particularly manifest in runs over 10 miles.
Weight train
In terms of pre-conditioning, weight training is a must, since it
can reduce the incidence of injury by strengthening soft tissue.
This is a very important consideration for endurance athletes,
who may be wary of weight training because of its theoretical
potential to interfere with actual activity performance.
PAGE 14 PAGE 14
However, this should not be a problem if the right exercises
are selected see subsequent chapter (6, 7, 8 & 9) for specific
exercises and routines.
Table 2 lists a selection of weight training, resistance and
drill-type exercises that are great running pre-conditioners.
Why heavy weight training can benefit the runner
To further illustrate the role of weight training in pre-
conditioning, lets consider the use of heavy weight eccentric
calf raises as a means of combating Achilles tendon injury.
Tendinosis is the technical term for degeneration of Achilles
tendon tissue, while Achilles tendinitis refers to inflammation
of the soft tissue. Most Achilles pain is now believed to be a
consequence of the former, particularly in runners who are
mature in training terms. Alfredson and associates discovered
that heavy weight eccentric calf-lowering exercises were a great
treatment in research on two matched groups of 15 recreational
athletes, both suffering from long-term achilles tendinosis
(2)
.
The first group performed the heavy calf raises with an
emphasis on the eccentric phase, while the other received
normal physiotherapy treatment. At the end of the 12-week
Table 1: Trigger point self-diagnostic test to identify potential
runners knee
Injury Self-test Method
Runners knee
(See Table 2 for a
potential treatment)
Palpating the knee cap The coach uses his top hand to
push down on the knee-cap, lifting
the lower pole of the patella. The
thumb and forefinger of the lower
hand then apply pressure to the
lower borders of the inferior poles
(sides) of the patella. If there is
pain, it is more than likely that the
athlete is suffering from/
developing PFPS.
Adapted from Noakes The Lore of Running 4th edition
PAGE 15
Table 2: Running pre-conditioners
Exercise Preconditioning
relevance
Comments/exercise pointers
Leg
extension
Stabilises and strengthens
the knee joint
Suitable for independent left and right
leg training for more balanced strength
development.
Backwards
and
sideways
running
Improves agility, lower limb
strength, flexibility and
kinesthetic awareness (the
awareness of body in
space)
Can be included as a regular element of
a warm-up
Eccentric
calf-raises
Strengthens Achilles
tendons
See text below
Dynamic
standing leg
cycling
Develops specific eccentric
hamstring strength, without
the impact forces
associated with running
Stand tall and cycle one leg underneath
the body in an out and back running
action. Use a wall to aid balance.
Increase speed as confidence develops.
Its the motion of the foot extending in
front of the body and its arrest by the
hamstrings that is the prime cause of a
hamstring strain. The eccentric
contraction in this exercise pre-
conditions against this.
Eccentric
squats
Develops the absorbent
strength of the thigh
muscles and reduces injury
risk
Set up a Smith machine so that it
allows the weight to be lowered under
control.
Single leg
squat
Reduces the risk of
runners knee and aids
balance
Stand on one leg and tuck the heel of
the other up toward your bottom.
Keeping your knee above your ankle and
torso upright, squat down. Keep the
heel firmly on the floor and push back
up through the heel. Complete reps and
perform on other foot.
Leg press Reduces the risk of
runners knee
Seek expert advice if exercise causes
pain.
Ankle dorsi-
flexion
Reduces potential for shin-
splints
Sit and place an ankle weight around
one foot. Keeping your heel on the
ground pull your toes up to your shins,
hold and lower. Complete reps and
perform on other foot.
PAGE 16
training programme, the weight training group were able to
run at pre-injury levels. By contrast, the controls did not
respond to physiotherapy and ultimately needed surgical
treatment.
As is probably becoming apparent, pre-conditioning is an
incredibly complex phenomenon, and coaches/runners need to
have a full understanding of running from a biomechanical and
physiological basis in order to avoid injury through pre-
conditioning. This knowledge should lead to the development of
a relevant pre-conditioning regime. This should also be matched
to the abilities and training level of the runner. When this is done
then running injuries will be much less likely to occur.
References
1. Med Sci Sports Exerc, 2004 Mar,36(3):379-87
2. Am J sports Med. 1998 May-Jun;26(3):360-6
3. Am J Sports Med. 1996 Nov-Dec;24(6):765-73)
Gender differences must also be considered when pre-conditioning. There are
significant biomechanical differences between men and women that could lead
to injury if not taken into account. Female athletes are at 4-7 times greater risk
of anterior cruciate ligament (ACL) injury than their male counterparts playing at
similar levels in the same sports. This is because of gender differences in hip
and lower limb alignment, which can lead to increased knee joint torsion in
women. The ACL is one of the four main knee ligaments and is often damaged
by twisting and turning movement.
Hewett and various collaborators from the Cincinnati Sports medicine and
Orthopaedic Centre in Ohio have carried out a great deal of research into this
vital area for pre-conditioning and in consequence, a plyometric training
programme has been devised to reduce the incidence of knee damage in female
athletes
(3)
. Females are much less able to withstand eccentric loading when
jumping compared to males and they are also less skilled. Teaching proper
biomechanics and following a specific strengthening routine involving eccentric
exercises and paying particular attention to hamstring strength can significantly
reduce the incidence of ACL injury in women.
PAGE 17
2. Drills and
conditioning exercises
to run stronger
Putting one foot in front of the other should be simple. But if it
were, wed all be super-fit runners striding purposefully
around the streets and across the countryside powered by our
endurance engine and benefiting from a silky-smooth stride.
Running drills and specific weights exercises can improve your
technique and strengthen key running muscles, reducing
injury potential. In this chapter a number of drills and specific
weight training exercises are identified and described. Further
relevant exercises are provided in the subsequent chapter that
covers the dynamic running warm-up.
1. Foot-strike drills
On foot-strike the foot normally rolls in to absorb impact forces
this is known as pronation. If the foot rolls in too far this is
known as over-pronation and injuries can result. Its therefore
important to have your gait checked by a suitably qualified
person. Many specialist running stores offer foot scans and
such analysis and will then recommend the right shoes for you.
Improving your foot-strike will, however, improve your
running performance. Here are some conditioning drills that
you can do (ensure you are fully warmed up before
performing):
a) Straight leg jumps
The ankles and calf muscles provide power to the running
stride but are often overlooked compared to the thighs and
glute muscles. If you improve their elastic properties through
plyometric (jumping) drills then you can achieve greater speed
and distance travelled on each and every stride.
A plyometric muscular action is a bit like pulling out a spring
PAGE 18
and then letting it go, immense amounts of energy will be
released as the spring recoils. The muscles of the ankle, knee
and hip are put on stretch on foot-strike (the eccentric
contraction), they then fire rapidly as they shorten to produce
power (the concentric contraction). Improving your plyometric
ability will make you a better runner (plyometric training is
covered in more detail in a subsequent chapter).
How to perform
Stand with your feet about shoulder-width apart and, primarily
using your feet and ankles and calf muscles, jump into the air.
Swing your arms to aid your power. Land lightly on your
forefeet and immediately spring into another jump.
Do: 3 x 20
b) Foot/ground/reaction drill
When your foot strikes the ground your heel should be
travelling back towards your body to pull you forward into the
next stride. If the foot is advanced too far forward then the
contact will act to break your forward momentum. This drill
will improve the biomechanics and power of your foot-strike.
Using a running track start to jog slowly forward and then
perform a series of low skips, emphasising the pull back and
striking action of the foot against the track. Aim to pull
your heel back quickly and under your hips to pull your
forward. Contact should be made dynamically and slightly
heel first and the foot should be straight hold your foot in
a toe-up dorsi-flexed position. Perform on one leg and then
on the other. Keep your torso upright and look straight
ahead. Coordinate your arms with your legs using the
opposite arm to leg.
Do: 4 x 20m
Variation: you can perform this drill to one side only each rep
i.e. step, skip, step, skip and so on.
PAGE 19
c) Seated calf-raises
This weight exercise will target the soleus muscle. This is the
smaller of the two main calf muscles (the gastrocnemius is the
larger). The soleus provides a supporting role to the power-
producing gastroc. It is targeted when the knee is bent.
Developing soleus strength can help to stabilise your foot-
strike and reduce ankle and leg problems.
How to perform
Sit on the seated calf raise-machine, and position the bar across
the top of your thighs and your toes across the foot rest of the
machine. Select the appropriate weight to lift. Extend your
ankles to lift the weight to a 1 count and lower to a count of 3-5.
The controlled lowering (eccentric phase) of the exercise will
increase the absorbency capabilities of the muscles of the lower
leg and crucially the Achilles tendons.
Do: 3 x 10 (using a medium heavy weight around 70% of your 1
rep maximum)
2. Recovery phase drills
The recovery phase occurs when you are on one leg and moving
into the next (known as the stance phase). Your legs will
naturally flex, store energy and return this into the next stride
by extending on each impact the plyometric reaction.
The hamstrings are important during the recovery phase as
they contribute to lifting the leg up behind your body and then
control its forward momentum once the foot moves to an in
front of the hips position, then pulls the foot back to the
ground. It is at this point when the hamstring is working
eccentrically (as was identified in the pre-conditioning chapter)
when the majority of hamstring strains occur. These drills and
exercises will improve specific hamstring strength.
a) Four drill
Stand tall next to a rail (or suitable height object) and place
your inside hand against it for balance. Position the inside foot
PAGE 20
slightly in advance of the other with your heel slightly lifted off
the ground. Your other foot should be flat on the ground, keep
your torso upright and your gaze straight ahead. Using your
hamstrings, pull your heel up to your bottom. Your knee will
advance in front of your hips but dont swing the leg. Stop the
movement (its this position which when viewed from the side
looks like a four hence the name of the drill). Focus all your
energy on firing your hamstrings, to pull your heel up and back.
Do: 3 x 20 on each leg
b) Leg cycling
How to perform
Stand next to a suitable height fence/object and place your
inside hand on top of it to provide balance. Lift your outside
leg to a thigh parallel to the ground position, and then sweep
the leg back down and under your body, pulling the heel up
toward your bottom and then pushing it out to the front.
Basically you are simulating the running action whilst
stationary on one leg. Doing this will develop that crucial
eccentric (lengthening under load) strength in your hamstrings
to combat potential injury.
Do: 3 x 20 on each leg (build up the speed of the drill over time)
3. Leg drives
The greater the force you exert against the running surface, the
faster runner you will be, irrespective of your chosen running
distance. The leg drive is crucial in this respect. This occurs
when the grounded leg extends to push you forward after foot-
strike and ends in toe off ie with your ankles extended. When
running, it is best to avoid emphasising leg drive as this can
invariably lead to your hips dropping and your running style
becoming a bit lopey. Youll also expend more energy. However,
by performing specific leg drive enhancing exercises, you can
increase your propulsion and therefore your running speed.
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a) Hill running
How to perform
Find a relatively steep hill (10-15 degree angle), which allows
you to run 30-40m. After a suitable warm-up, run up the hill at
80% effort concentrating on good form. Take a slow walk back,
recovery and repeat.
Do: 8 runs. Do this session once a week before a longer run, and
you will find that your running power and speed improves.
b) Leg drives (speed bounds)
How to perform
Using a running track, mark out a distance of 20m. Start with
your legs hip-width apart. Dynamically extend one leg behind
you to push yourself forward. Then without extending the foot
of your other leg in advance of its knee, perform another drive
with your other leg. Continue driving over the track as
described to complete the 20m distance. Land on your forefeet
on each stride and try to make each contact as light and as
quick as you can. Coordinate your arms with your legs and
dont look down.
Do: 4 x 20m
c) Weights exercise: hip extension
How to perform:
Adjust the machine so that you are able to fully extend your leg
as you push the weight behind you. Position the pad under your
knee. Hold the machines grips and, keeping your trunk as
upright as you can, push your leg back and away from you.
Do: 4 x 10 using a medium to heavy weight (approx 70% of 1
rep).
PAGE 22
4. Arm action drills
If you are an endurance runner you dont need to pump your
arms like a sprinter when on a 30 minute run. However, there
are times when running when a more powerful arm drive is
required, for example, when climbing a hill, or for a sprint
finish if you race.
a) Lunge with arm sprint action
How to perform
Take a large step forward into a lunge. Both knees should be
bent to 90 degrees. Keep the knee of your front leg over its
ankle and the knee of the rear leg a few centimetres from the
floor. Keep your chest elevated and pump your arms as if
sprinting. Maintain a 90-degree angle at your elbow joint and
your shoulders square onto the front, chin parallel to the
ground and eyes looking forward.
Do: 4 x 30 secs with a 30-second recovery (2 sets each with a
right and left leg lunge lead).
PAGE 23
3. The dynamic warm-up
to strengthen and
maximise running
performance
The approach to warming up for sports activities has changed
dramatically in recent years. For years a typical sports
warm-up would involve 5-15 minutes of gentle cardiovascular
exercise to raise body temperature, such as jogging, followed
usually by static (held) stretching movements. There are more
effective ways to warm up for running.
It should be noted that many of the exercises referenced in
chapters 1, 2 &3 are suitable for inclusion in the sport-specific
warm-up, for example, leg cycling.
Why warm up specifically for running?
A running specific warm-up will:
1. Raise body temperature this process will switch on
numerous physiological processes that make subsequent
vigorous exercise more effective and safer;
2. Fire up the neuromuscular system to unleash physiologically
heightened performance (of which more later and particularly
relevant to sprinters);
3. Put you in the right frame of mind to get the best from your
body (known to sports psychologists as being in the zone of
optimal functioning or simply in the zone).
4. Improve sport-specific range of movement (SSROM) due to
decreases in viscous resistance (muscles literally become more
stretchy);
5. Increase oxygen utilisation in muscles, as haemoglobin*
release is facilitated at higher body temperatures.
PAGE 24
*Haemoglobin is the major element of red blood cells. Its an
iron/protein compound that boosts the oxygen carrying ability
of blood about 65 times.
Exercise physiologists have often challenged the physical value
of a warm-up; it has been suggested that in real terms there is
little actual value to it. However, for an athlete from any sport
to enter a competitive or training situation without prior
preparation seems inconceivable. The rationale behind the
running-specific warm-up is at least a much stronger one, when
compared with the older traditional warm-up format.
However, as a runner, you might think that a gentle jog before
commencing your faster run is all that is needed. Yes, you could
probably get away with this in this instance; however; by not
warming up more extensively you are missing out on a prime
opportunity to strengthen your running muscles and perform
drills and exercises that will boost your performance over time
and reduce injury.
Build strong foundations strengthen your feet
Your feet are your running foundations and strengthening them
will improve your running and reduce your injury potential.
Its not recommended that you complete your next 10k in
your socks! However, if weather permits or you are training
indoors or on a dry athletics track, then performing some of the
sport-specific warm-up drills described over 10-20m without
shoes can be very beneficial.
The sports-specific warm-up
The sport-specific warm-up originated from the former Soviet
Bloc (particularly for speed and power athletes). Their athletes
were using these types of warm-ups from at least the 1970s,
but it is only recently that they have become popular in the
West. The sport-specific warm-up is designed to optimally
prepare the body and mind for sport. It is relatively short,
focused and progressively dynamic.
PAGE 25
Because of their thick mid-soles, normal running shoes can
prevent the calf muscles and Achilles tendons from flexing
optimally. They also reduce the runners ability to specifically
strengthen these areas and the foot itself research has shown
that stronger feet can enhance speed and agility. Barefoot
training should be progressed gradually, as years of wearing
sports shoes for training will have reduced the resilience of the
feet and lower limbs.
It is interesting to note that there has been a recent growth
in barefoot running in terms of exercise classes and even
shoes designed to facilitate barefoot running. Running shoes
have been designed to mimic the action of the bare foot,
Whilst Vibram makes neoprene socks (called Five Fingers)
which offer protection to the foot when running outdoors.
The typical human foot has 26 bones, 33 joints and more
than 100 muscles, tendons and ligaments. Specifically
working them through performing exercises barefoot will
provide a great foundation for your running to be built on.
Running-specific warm-up exercises
The exercises described in the following section are applicable
to runners of all speeds. Jog for a minimum of 5 minutes before
performing and progress gradually in terms of distance, reps
and sets (drills covered in the previous two chapters can also be
included). Suggested reps and sets are provided but these are
for guideline purposes only.
Static stretches
Static stretches should only be performed as a peripheral
element to your running warm-up. They could be used, for
example, to elongate muscles that are prone to tightness
during endurance exercise, for example the calf muscles.
However, these held types of stretches have little actual
value in terms of improving running performance they do
have a value in your training routines, however, as will be
indicated later.
PAGE 26
1. Lunge Walk
Great for: loosening up the hips and hamstrings and
strengthening the quads, glutes and hamstring muscles

Take a large step forward into a lunge, then step forward into
another lunge. Keep the chest up and look straight ahead,
coordinating arm and leg movements ie opposite arm to leg.
Do: 4 x 20m
2. High Knee March
Great for: hip flexor and ankle strength.
In an alternate stepping action, extend up onto the toes of one
leg, while lifting the thigh of the other leg to a parallel to the
ground position. Next, dynamically drive this leg toward the
ground, to strike it on your forefoot. Repeat. Coordinate arms
with legs and keep the chest elevated throughout. The speed of
the drill can be increased as the warm-up progresses.
Do: 4 x 15m
3. Elbow to Inside of ankle lunge
Great for: hip flexibility and hamstring strength and will
develop better balance. The forward lean also stretches the
lower back.
This exercise is very similar to the lunge walk, except the
runner extends their trunk forward over their front leg after
they have lunged. So, if your right leg were to the front, you
would take your right elbow down to the inside of your right
ankle, step into another lunge, incline your trunk forward and
repeat to the left side.
4. Calf Drill
Great for: lower limb and Achilles tendon strength and
flexibility.
PAGE 27
Keep your legs relatively straight and use a heel-to-toe action
to move forward. Coordinate your arms with your legs and
keep your chest elevated. Try to roll across each foot and take
small steps.
Do: 4 x 20m
5. Sideways and backwards skipping/running
Great for: lower limb and ankle strength, agility and flexibility.
Performing these drills will pre-condition against common
running injuries, such as shin-splints, and strengthen the knee
and ankle joints (see chapter 1). While doing them you should
focus on being light on your feet and generating movement
from the balls of their feet. This drill is also a plyometric one
and will improve your reactivity and leg power.
Sideways running
Assume a side-on position with your feet just beyond shoulder-
width apart. Lower into a three-quarter-squat position. Lift
your arms out to the sides until they are parallel with the
ground.
If skipping to the left, push off from the inside of the right
foot while stepping to the left with the left. Land lightly on
the left foot, then the right, and push off into another skip.
Repeat.
Backwards running
Ensure that there is nothing behind you. Stand tall with feet
shoulder-width apart and push off from the ball of one foot, to
land lightly on the ball of the other foot. Take a short step.
Then continue to push backwards from the balls of the feet to
complete the required distance. Coordinate arms with legs
focus on driving each elbow back. Keep your head up and
focus your gaze into the distance. Perform the exercise at
about 50% effort, until familiarity is gained and then progress
to faster speeds.
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Variation: On pushing back into each step, lift each leg up, out
and back further, to literally run in reverse. This will open up
stride length and develop quadriceps and calf muscle strength.
These exercises are also known as back-pedals and they are
often used by sports rehabilitation specialists treating ACL
injuries (see chapter 1) and lower back injuries. Very often the
injured runner can return to the back pedal before they can run
forwards.
Do: 3-4 x 20m
6. Simulated running arm action
Great for: strengthening the shoulder and back muscles
specifically for running. Will also develop relevant core
strength.
Take a large step forward into a lunge position. Look straight
ahead. Pump your arms backwards and forwards as if running.
Maintain a 90-degree angle at your elbows throughout the drill.
Try to remain as relaxed as possible throughout the exercise,
Attention should be paid to keeping the shoulders down and
not letting them rise up to around the ears. Its also important
to keep relaxed throughout the drill tension will impair
performance and increase energy expenditure.
Light dumbbells can be used to develop greater strength and
speed, but their weight should not affect technique.
Do: 2-4 sets for 15-60secs, varying arm speed.
7. Standing leg drives
Great for: developing hip flexor strength (the muscle to the top
front of your thigh) and improving leg drive.
Lean forward against a wall with your hands placed flat against
it at shoulder level. Feet should be shoulder-width apart and
PAGE 29
approximately 1m from the wall, your head up and body braced
in its angled position. Lift your right leg until its thigh is parallel
to the ground. Then, working from the hip, dynamically drive
(push) the leg back down so that your forefoot contacts the
ground. Immediately on contact, pull the leg back to the
starting position and repeat.
Do: 3 x 10 on each leg, gradually increasing the speed of the
drive
8. Leg cycling
Great for: developing eccentric hamstring strength and
reducing hamstring injury (see chapter 1 for a detailed
description).
Variation:
Two Swings, One leg cycle
Assume a side on position to a wall/barrier and rest against it
with your inside arm for balance. Swing your leg, keeping it
straight, to the front and to the rear of your hip. On the second
swing when the leg advances in front of your body, flex (bend)
your knee and drive the leg down, round and back under your
hips, pulling your heel up toward your bottom. Let your thigh
come forwards and extend your lower leg before pulling it back
round behind the body and swinging the leg through straight to
the front.
Do: 2 x 6 on each leg
9. Walking running action drill
Great for: all over body running strength, balance and
coordination
Stand with feet slightly apart. Lift your right leg to a thigh parallel
to the ground position while at the same time pushing up onto
the toes of the grounded foot. Claw forward with the suspended
legs lower leg, let the foot come down to the ground, while lifting
PAGE 30
and pulling the previously grounded foot through to the front to
step forward. Sweep its heel up close to your bottom as you pull
it through. Coordinate your arms with your legs (opposite arm to
leg) and keep your chest elevated. In reality this drill simulates
the running action but at walking pace.
Variations:
Perform the drill as above:
a) with arms held over head
b) with hands on hips
c) holding a weight/powerbag/medicine ball overheard at arms
length
d) at jogging and faster paces
Do: 4 x 20m
Stretching Methods
Passive stretching
A passive stretch is achieved by easing into the stretch avoiding
jerky or dynamic movements, with the end position held for
15-20secs or longer. Gravity or external force the latter
provided by another a training partner, coach, machine, belt or
rope provides the means to stretch.
Active stretching
Active stretching involves you physically holding the stretched
limb in position although this may sound the same as a passive
stretch, there is actually a big difference as this type utilises
muscular strength to hold the stretched muscle in position.
This type of stretch is more sport- and running- specific than
passive stretches because muscles are moved and held in place
by their own actions, just as they are in sports activities.
Raising one arm up straight by the ear in alignment with the
body and holding it there for 10-15secs is a typical example of
an active stretch, another is pulling one leg back as far as
possible from the hip from a lying on the back position in this
example, the leg can be folded at the knee or extended.
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PNF stretching
Proprioceptive neuromuscular facilitation (PNF) stretching is
often recommended as one of the best ways to improve
everyday ROM and SSROM. Although its possible for a
runner to perform PNF stretches on their own, perhaps with
the aid of a towel or a band, theyll get more from them if they
have a partner to assist them. PNF works on the basis of two-
directional force increasing the stretch potential of the
muscles, by short-circuiting the stretch/reflex. The stretch/
reflex is a complex mechanism that prevents a muscle from
being over-stretched. If you were to stretch your hamstrings
while lying on your back, keeping the other flat and pulling one
leg up and toward you, a point would be reached when the leg
would travel no more, this would be the result of the stretch/
reflex kicking in. PNF stretching as mentioned gets around this
The Relevance of Stretching to Running
Despite the relevance to enhanced performance of a running-specific warm-up
and using the drills described in previous chapters, there is still a place for
stretching in your training.
As a runner you will be familiar with static held (active/passive-type) stretches,
such as bending down to the toes to stretch the hamstrings. These may have
formed the mainstay of your running warm-ups in the past, however, these have
little actual relevance to specifically preparing your body for running, as has
previously been indicated. Despite this, there is still a need to incorporate them
and other similar styles of stretching into your running training for the following
reasons:
To improve sport-specific range of movement (SSROM). If you have tight
hamstrings, quadriceps and hip muscles, you will be more prone to injury, such
as runners knee (see chapter 1);
To aid relaxation and recovery. Because of the dynamic nature of running,
training can tighten muscles. Regular passive stretching will combat this
tightness and aid recovery;
To boost the effectiveness of the warm-down. As a runner you should stretch as
part of your warm-down to aid recovery and elongate muscles that may have
tightened during their workout.
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and deactivates it for a short period in which the stretch can be
extended beyond previous limits.
Stretching impairs running speed
Much research indicates that static stretching has no benefit to
running and sports performance. Sports scientists studied the
effect of 30 second passive stretches on the 20m sprint times of
collegiate athletes. The hamstrings, quadriceps and calf
muscles were all stretched key muscle groups involved in
sprinting. The result: sprint times increased in all cases.
PNF stretch for the hamstrings
Lie on your back with your arms by your sides. A training partner/coach should
assist as you lift one leg up and back toward your head. Maintain a slight bend
at the knee joint of the active leg, with the other leg pressed firmly against the
ground. The leg being stretched will travel back to a point where further
movement becomes difficult when the stretch-reflex kicks in. This position
should be held for 20secs. You then should then apply force by pushing back
against the partner through their leg (the partner must obviously be braced and
ready to offer resistance). Relax, then repeat for a further 15 seconds, you
should find that at this point your range of movement increases.
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4. Sprinting for faster
running
The faster your top speed, the easier it will be for you to
maintain a slower pace. There have been various examples of
sports science research that indicate that the fastest
endurance runners over 40m are the fastest over their chosen
distance. For example, 10000m. It is important not to neglect
speed and sprinting as a strength developer for your running,
including it in your workouts will provide great pay-offs.
In chapter 2 drills and selected conditioning exercises were
provided and related to the parts of the running stride. The
drills would be very much part of the sprint athletes repertoire.
When sprinting ensure that you have warmed up dynamically
and have performed 3-5 40m runs which gradually increase in
speed before sprinting flat out (known as strides). If you have
not sprinted for a while progress gradually and always
underestimate what you think you can achieve.
Selected sprinting workouts
These workouts are best completed on a running track. You
should be fully recovered between efforts. Fatigue will impair
performance. Relaxation is of key importance when sprinting,
tension will slow you down and is more likely to cause strain.
a) 6 x 60m sprints, from a standing start
b) 2 x 3 x 40m sprints with a 10m jog on
c) 6 x 30m sprints with a 20m fast acceleration build up
d) 20m accelerate/20m relax/20m flat out
e) 4 x 80m off bend runs
Take a full recovery between runs i.e. 90sec-3min and where
there are sets 5-10min.
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Getting fired up to run fast
It is important that you are in the right frame when you sprint
or do faster track and roadwork sessions. If youre not you
wont get the maximum benefits from your workouts. Sprinters
often perform specific drills to turn up their neuromuscular
system, so that they are in the right state of physical and
crucially mental readiness to perform at 100% speeds. Only a
few repetitions (4-6) of these exercises should be performed
prior to competitions, or workouts where flat out or near to top
running speeds are required. They should form part of the later
stage of the dynamic warm up, when the body is ready for
intense movements. Note: many of the drills described in
chapters 2 and 3 will serve a similar purpose, if performed at
maximum or near to effort.
1. Body rotation from short stance lunge position
Take a medium step forward into a lunge. Keep your chest
elevated and look straight ahead. When ready turn as fast as
possible through 180 degrees to reverse your foot position and
stance. Initiate the movement by twisting through the ankles,
knees and hips. Pause before rotating back the other way.
Do: 2 times in each direction
2. Knee to hand drill
Assume a similar lunge position as in the previous exercise.
Hold the palm of one hand out just above parallel to the
ground. When ready, or to a command, drive the leg on the
same side as the hand as quickly as you can, so that the knee
contacts your palm. Do not take your hand to your knee the
movement should be initiated from your hip flexor.
Do: 5 times on each side and then change legs
3. Fast knees into sprint
On a running track, progress forward by taking small steps
lifting your knees to a near parallel to the ground position.
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Build up your speed. Contact the track on the balls of your feet,
after about 10m start to lengthen your stride whilst trying to
keep increasing your leg speed, run on for another 20-30m.
With familiarity and practice, you can attempt to start the drill
with your legs moving at 100% speed. Progressing into running
from this will prove a challenge, but will enhance your ability to
develop a faster cadence.
PAGE 36
PAGE 37
5. Core strength for
runners
Although you might not appreciate it your core is crucial for
running. It transmits the forces generated by your limbs and
if not suitably conditioned will reduce your running efficiency.
A equally strong core will also protect you against injury.
Sit-ups and crunches are less effective than more static
(isometric) exercises such as the plank and its variations, which
target the deeper abdominal muscles, such as the transversus
obliques. Whereas crunches and other similar flexion/extension
exercises predominantly target the larger, surface muscle, the
rectus abdominis. Note it is also important to include twisting
movements in your core training to develop the core muscles that
combat the torque that go through your body when running and
assist in keeping your torso upright and strong when running.
Great running core strength exercises
1. Side plank with rotation
How to perform:
Lie on your side and lift your body so that your supporting
elbow is below your shoulder and your lower arm facing
forward. Stack your feet. There should be a straight line
running from the top of your ear, through your shoulder, hip,
knee and ankle. Reach up with your free arm so that it is at right
PAGE 38
angles to the ground this is the start position. Hold for a two-
count and then take its hand under your body, rotating your
hand as you do so take your hand under your body and turn
your head to look behind you. Rotate back to the start position.
Complete your designated number of repetitions and repeat
on the other side
Do: 3 x10 on both sides
2. Alternate knee to elbow crunch (bi-cycle crunches/
chinnies)
How to perform:
Lie on your back and then crunch up and across whilst bringing
one shoulder to its opposite knee. Return to the start position
and repeat to the other side. Keep your hands by your ears and
elbows out throughout the exercise
Do: 3 x 20 with 30sec recovery
3. Lying torso twists
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How to perform:
Lie on your back with your hands outstretched and backs of
hands on the ground in a crucifix type position. Bring your legs
in toward your torso, bending them at the knees. When your
thighs are at right angles to the ground rotate your legs slowly
to one side. Arrest the movement a couple of cms from the
floor and then take your legs over to the other side. Keep your
shoulders down at all times.
Do: 4 x 10
4. Plank
How to perform:
Get into a press-up position but support your weight on your
forearms which should be extended in front of you. Maintain a
straight line through the top of your head, shoulders, top of
your bottom and heels. Brace your core and resist the
temptation to sag and move out of alignment.
Do: 4 x 30sec holds
5. Plank with leg lifts
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How to perform:
Assume a plank position as in 4 above. After a 10 count, lift one
leg and, keeping your hips as straight at possible, lift and lower
it 10 times. Lightly contact the ground with your toes. Swap legs
immediately and perform another 10 reps. Finish by holding
the plank position for a further 10 count.
Do: 4
6. Glute bridge
How to perform:
Lie on your back and push your hips up, keeping your heels flat
on the ground. Although this exercise will also target your glute
muscles, it will also work your core muscles.
Do: 4 x 8
7. Swiss ball plank
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How to perform:
Place your forearms on the top of a Swiss ball and walk your feet
back so that you are in a plank position. As with all plank
variations, focus on keeping your body in correct alignment. To
assist you in doing so, you could get a training partner to place a
broomstick across the top of your body, so that your head,
shoulders and bottom are all touching it. The instability of the
Swiss ball will add to the muscular recruitment of the exercises,
as you have to work that little bit harder to hold yourself in
place.
Do: 4 x 10
Youll find other core exercises in the weight training for
running programmes that follow.
Running training tip:
Include a set of abdominal exercises in your warm-up. This is a
time-effective of way of making sure that you develop and
maintain core strength across your training.
PAGE 42
PAGE 43
6. Weight training for
running
Runners often neglect weight training, preferring to put in the
miles on the road, track or country rather than push out reps in
the weights room. However, weight training can be very
beneficial to the runner. In this chapter we provide the reasons
why you should weight train to boost your running performance
and prevent injury and provide you with selected workouts and
specific exercises.
The exercises have been selected for their appropriateness to
running. They emphasise the legs and core. Unless you are a
sprint athlete there is much less of a need to develop arm power.
The Running Weights Workouts
Workout 1.
Purpose: to specifically strengthen the muscles used in running
and reduce injury potential.
Suitable for: runners of all levels and distances.
Weight to lift: a medium heavy weight (around 60% of 1 rep
maximum), where applicable.
How to progress the workout:
Increase the weight lifted (where applicable) and reduce the
reps to 6-8. Ensure you are fully recovered before attempting
sets. Doing this will promote greater strength as opposed to
endurance. For endurance, increase the number of reps
performed and decrease the recovery and weight lifted for
example, 4 x 20 reps with 10secs recovery between exercises and
as little as possible between exercises. Use a weight around
40-50% of 1 rep maximum.
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Exercise Descriptions
1. Single-leg squat
Targets: calf muscles, quads and glutes.
How to perform
Stand on one leg and tuck the heel of the other up toward your
bottom. Bend your standing leg to lower your body. Keep your
knee over your ankle and focus on dropping your bottom
straight down. Push back up and extend your hips as you do so.
Try to keep your torso upright, maintaining the natural curves
of your spine, and look straight ahead.
2. Single-leg dead-lift
Targets: hamstrings, glutes and lower back.
How to perform
Hold dumbbells at arms length by your sides. Stand on one leg
and maintain a slight bend at the knee. Tuck the heel of your
other leg up toward your bottom. Lean forward from your hips,
keeping your back in alignment, and lower the dumbbells to
just in front of the standing foot. Pull back up to start position
by engaing your hamstrings, glutes and lower back.
Workout 1
Exercise Reps Sets Recovery
Single-leg squat 10 (each leg) 3
30secs between legs and after
sets are completed
Single-leg dead-lift 10 (each leg) 3 As above
Walking Lunge with twist 10 (each leg) 3 20secs between reps and sets
Calf raises 20 (each leg) 3
sets are completed
Swiss ball hamstring
Curl
15 3 30secs between reps and sets
One-leg dynamic bridge
15-20
(each leg)
3
sets are completed
Roll-outs 10-15 3 60secs
PAGE 45
3. Walking lunge with twist
Targets: legs, glutes and torso will improve balance.
How to perform
Step forward into a lunge, but step slightly outside of your
PAGE 46
centre line to provide a more stable platform for the twist. Hold
the weight (medicine ball/dumbbell/kettlebell) at armss length
in both hands. Make sure the twist is slow and controlled.
Note: this exercise is not suited to using a heavy weight.
4. Calf raises
Targets: calf muscles notably the larger more powerful
gastrocnemius.
How to perform
Support the weight across your shoulders if using a barbell or
hold dumbbells at arms length. Raise up onto your toes. Lower
under control. Keep looking straight ahead, maintaining the
natural curves of your spine.
Tips: emphasising the lowering phase of the movement, by using
a 5 count, will develop eccentric strength in the Achilles tendons
and other supporting soft-tissue structures, reducing potential
injury to this area see chapter 1 for more detail. Perform the
exercise off of a low step to increase the range of movement.
5. Swiss Ball Hamstring Curl
PAGE 47
Targets: hamstrings and glutes will also build core strength.
How to perform
Place your heels on the ball and lift your hips, keeping your back
and head on the ground. Keep your hands by your side (your
weight should be supported through your upper back). Keep
your hips high and glutes contracted as you pull the ball in and
then roll it away.Work in a slow, controlled and balanced
manner.
Progression: aim to be able to do the exercise one leg at a time.
6. One Leg Dynamic Bridge
Targets: hamstrings and glutes.
How to perform
Lie on your back and place your hands by your sides. Lift your
hips and squeeze your glutes. As you do this, lift one leg to a
near parallel or parallel to the ground position. Lower under
control and repeat with other leg.
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7. Roll-outs
Targets: core.
The deep stabiliser muscles of your trunk are essential for
controlling the twisting and turning forces that are generated
when running this exercise dynamically targets them.
How to perform
Kneel and place your hands to the sides of a Swiss ball from a
kneeling position (position a mat under your knees for
cushioning). Lean into the ball, maintaining a neutral spine,
and extend your arms and body to roll the ball away, then draw
the ball back in and repeat. Contract your abdominal muscles
strongly throughout.
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WORKOUT 2.
Purpose: To develop running specific strength and endurance.
Suitable for: runners of all speeds.
Weight to lift: 40-50% 1 rep maximum.
How to progress the workout: as workout 1.
Exercise Descriptions
1. Lunge
Targets: legs and glutes.
How to perform
Hold dumbbells at arms length or support a barbell across
your shoulders. Take a large a step forward into a lunge,
bending both legs at the knees to a 90-degree angle. Keep your
front foot flat on the floor. Push back up through the heel of
your front foot, pause and repeat. Repeat all reps on one leg
before changing to the other. Keep the knee of your front leg
over its ankle throughout the exercise.
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2. Single-leg calf raise
As with the double calf-raise variant (see workout 1), this is a
great exercise for shoring up the Achilles tendons and reducing
injury potential.
Hold dumbbells at arms length or support a barbell across
your shoulders. Stand with your heels over a low step. Lift the
heel of one leg a couple of centimetres from the floor. Extend
the ankle of your other foot to lift your body. Pause and then
lower under control. Complete all your reps and then swap legs.
3. Squat
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How to perform
Stand with your feet hip-width apart. Look straight ahead and
lower your thighs to a parallel or near parallel to the ground
position. Keep your heels on the ground and maintain the
natural curves of your spine. Push back up through your heels to
stand back up.
4. Alternate knee elbow crunch (chinnies)

Targets: core.
How to perform
Lie on your back and then crunch up and across while bringing
one shoulder to its opposite knee. Return to the start position
and repeat to the other side. Keep your hands by your ears and
elbows out throughout the exercise.
5. Swiss ball-squat
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Targets: legs, glutes and core.
How to perform
Hold dumbbells at arms length. Place a Swiss ball in behind
your back and lean back against a wall. Position your feet
shoulder-width apart. Brace your body and bend your legs to
squat down to a 90-degree (or near to) angle. Push back up
through your heels. Keep your knees over your ankles.
6. Sprint arm action
Targets: arms, shoulders and core.
Take a large step forward into a lunge. Hold light dumbbells in
your hands and bend both arms so that there is a 90-degree angle
at your elbows. Brace your core and pump your arms backwards
and forwards as if sprinting. Keep your chest elevated and look
straight ahead. Try to remain relaxed as you complete your sets.
7. Lateral lunge
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The lateral movement will improve your balance as well as leg
strength.
Hold dumbbells at arms length by your sides or place a barbell
across your shoulders. Take a large step forward to your right, to
about a 45-degree angle. Turn your ankle so that your knee hinges.
Lower your thigh to a parallel to the ground position, keeping your
knee over your ankle. Push back though your heel to the start
position. Complete all your reps and then perform on your left leg.
Will weight training make you a better endurance
runner?
In order to get better at running distance, you need to improve
the efficiency of your heart and lungs to pump body around
your body. Over tim,e your heart will be able to pump more
oxygenated blood (stroke volume) at decreased effort (heart
rate). Consequentially your VO2 max and your lactate
threshold will improve the former refers to the maximum
amount of oxygen your body can process and the latter to the
maximum pace you can sustain aerobically. Its perhaps less
well-known that your muscles and specifically their muscle
fibres will also respond and adapt, and this is where the debate
over the value of weight training for endurance running starts.
Endurance training will target your slow twitch muscle
fibres. These are known as, Type1 or red fibres. They are
responsible for prolonged muscular action theyre the ones
you want to proliferate if you are training for a marathon, for
example. Steady-state aerobic running will increase their
numbers and their ability to process oxygen (oxygen is the
fuel that ignites the chemical reactions within the muscle to
produce constant muscular contractions). Weight training
and in particular heavier weight training using loads in excess
PAGE 54
of 60% of 1 rep maximums will target fast twitch fibre. There
are two types of these white fibres: intermediate fast twitch
(Type IIa) and fast twitch (Type IIb).
Twitch or more specifically twitch rate refers to the
contraction speed of the specific muscle fibre. Fast twitch
fibres have a twitch rate three times greater than slow twitch
fibres specifically 30-70 twitches per second. It is argued
that training for strength and power using weight training
and endurance methods as the same time can be counter
productive, ie the potential to increase the power producing
capability of a muscle/muscle group through lifting weights
is literally cancelled out by the endurance training. This is
known as the interference effect and has led to many
coaches and runners eschewing weight training.
It is the case that few research studies actually indicate
that there is a direct benefit to weight training for the
endurance runner (or endurance athlete) in general in terms
of specific enhancement of running endurance performance,
however, the secondary benefits are much less disputable,
and the key argument here is in terms of injury avoidance
and improvement in running technique. Weight training
(and other resistance training methods, such as body weight
exercises) will strengthen soft tissue (muscles, ligaments and
tendons) and make them less prone to strain. Theyll also
increase your coordination and balance. The two workouts
provided above are designed to target the key muscles used
in running accordingly.
Heavy weight training for running
There are advocates and research studies that indicate that
heavy weight training thats in excess of 80% of 1 rep
maximum can boost running endurance performance.
However, these workouts require technical proficiency in
terms of being able to perform the exercises without risk of
injury and obviously a solid base of prior training and
PAGE 55
considerable will-power to tackle them. Another important
aspect is their positioning within the training programme. It
may be best to develop this ability at the beginning of the
training year, when mileages are being kept relatively low.
Thus muscle fibre will not be being challenged significantly by
two types of training at the same time thus the fast twitch
fibres are being given every opportunity to adapt optimally.
This, it seems, provides a stronger muscle to which endurance
can be added thus providing a more powerful stride in the
case of running. As the running training phases progress, then
this ability may gradually decrease, although it could be topped
up occasionally by heavier weight training phases along with
reduced mileage and also by other training options such as
plyometric training see subsequent chapters.
Typical heavy weight session for an endurance
runner
1. Leg press: 3 x 3 x 90% 1 rep maximum
Calf raise: 3 x 8 x 80% 1 rep maximum
2. Single leg press: 8 x 70% 1 rep maximum;
2 x 4 x 85% 1rep maximum; 2 x 1 x 95% 1 rep maximum
Leg curl: 4 x 6 x 80% 1 rep maximum
There is no need to include more exercises into these
strength workouts as doing so would detract from being able
to commit 100% to the included exercises. In order to
facilitate this you should therefore take long recoveries
between sets and even reps maximise the effort you put in.
Note: ensure you get expert advice on lifting technique and have a
spotter on hand if you are going to attempt these workouts and only do
so after you have developed sufficient preliminary strength previously
over a systematic and progressive training plan.
PAGE 56
PAGE 57
7. Plyometric training
add power to your stride
Whether you run at a sprint or marathon pace you need power,
and one of the best ways of developing this most precious
commodity is through plyometric (jumping) training. The
more dynamic your legs become, the more power they will be
able to supply for each and every stride, whether it be for the
40-45 odd that a male 100m takes to complete his race or the
40,000 odd required for a four hour marathon. The increased
dynamic ability of your legs will increase your stride length and
decrease your ground contact times.
What is a Plyometric exercise?
Plyometrics are based on the fact that a concentric (shortening)
muscular contraction is much stronger if it immediately follows
an eccentric (lengthening) contraction of the same muscle. Its
a bit like stretching out a coiled spring to its fullest extent and
then letting it go. Immense levels of energy will be released in a
split second as the spring recoils. Plyometric exercises develop
this recoil, or more technically, the stretch/reflex capacity of
muscles. With regular exposure to this training stimulus,
muscle fibre will be able to store more elastic energy and be
able to transfer more quickly and powerfully from the eccentric
to the concentric phase. Thus as indicated for the runner, youll
develop a more powerful stride.
Plyometric drills and intensity
When it comes to selecting the best plyometric exercises for
you, you should consider your running distance and training
experience, your level of pre-conditioning and your ability to
pick up what can be complex skills. Previous injuries also need
to be factored in.
Single leg exercises are more complex and more stressful
PAGE 58
than double leg exercises. Compare squat jumps to alternate
leg bounding (steps) over 20m. The complexity and speed
component of the latter is significantly greater than the former.
Its highly unlikely that even a moderately conditioned runner
would be able to perform the bounding drill without
collapsing. So always err on the side of caution when selecting
plyometric exercises and always progress gradually and under-
estimate what you think you can achieve. The following table
ranks plyometric exercises via their intensity level (ie the
stresses they place on the body). It should be noted that in this
instance intensity does not mean less beneficial. Less stressful
on the body exercises, such as side-side jumps, are a very
effective power developer, as are more intense depth jumps.
Eccentric drop and hold jumps
These drills although utilised in training and subject to
research from at least the 1960s onwards have not been as
prevalent in running and other sports training programmes as
the other drills tabulated below (see table Plyometric Drills and
Level of Intensity). Eccentric jumping drills focus on the plant
and absorption landing phase from a jump and are as such not
truly plyometric (there is no subsequent concentric muscular
action, as there would be if the runner was to jump after
landing). However, they are advocated as a conditioner of the
stretch/reflex. They strengthen the absorbency potential of
muscles and can develop a more powerful base for the
subsequent concentric action when doing plyometrics and
when running. Eccentric training can be of particular use to
runners in need of sprint speed.
Muscle soreness and plyometric training
As a runner you need to be aware that plyometric (and
eccentric) training is likely to cause muscular soreness even in
the well (but not specifically) conditioned, and particularly so
if you have never performed these types of exercises. The
soreness is seen to be the result of the eccentric contraction in
particular. The resulting tender to touch muscles will soon
PAGE 59
Plyometric drills and level of intensity
Type of plyometric move Examples Intensity
Standing-based jumps
performed on the spot
Tuck-jumps, split-jumps, squat-jumps
Straight-leg jumps
Low
Low trajectory jumps Side-to-side double-footed jumps
over a line
Forward and back double-footed
jumps over a line
Single-leg side-to-side jumps over a
line
Forward and back single-leg jumps
over a line
Low-
medium
Low-
medium
Medium
Medium
Multiple jumps from
standing
5 consecutive bounds
2 x 6 bunny jumps
Double-footed jumps over 4 hurdles
Double-footed jumps up steps
Medium
Medium
Medium
Multiple jumps with run-up 3 x 2 hops and jump into sand pit
with 11-stride approach
2 x 10 bounds with a 7 stride run-up
High
High
Depth-jumping
(Recommended drop
height 30-90cm). The
higher the height the
greater the strength
component, the lower the
greater the speed.
2 x 6 jumps down and up
Run to hop off low box onto one leg
landing followed by three subsequent
hops
High
Very High
Eccentric drop and hold
drills (see below)
See below for more
information
Hop and hold 5 times High
High
PAGE 60
recover and the even better news is that one session or activity
that created the eccentric muscle soreness can inoculate the
body against further soreness for up to a month afterwards. Its
always best to underestimate the intensity of plyometric
training, particularly when approaching them for the first time
,and to progress very gradually.
How to incorporate plyometric training into your
run training
Just as you may plan your running training to prepare you for
an important race in terms of mileage, intervals, volume and
pace, you can follow a similar process with plyometrics. Take a
look at the following to see how this can be achieved.
Placing plyometrics into a training plan
This phasing example is particularly suitable for middle-
distance track runners, although the principles apply to runners
of all speeds and distances.
Early conditioning phase (autumn/winter)
After a period of basic conditioning and a gradual increase in
mileage, plyometrics can be performed to improve muscular
endurance. This can be achieved through circuit-style training,
including exercises, such as split squats, jump squats and
straight-leg jumps. Normal circuit training protocols should be
used, such as high reps, multiple numbers of sets and short
recoveries. Although plyometrics should ultimately be
performed with optimum rest to enable muscles to release as
much power as possible and for the central nervous system to
become able to do so, at this stage of general conditioning they
will develop low-level power and general running-specific
Running training tip:
Including selected plyometrics in your warm-ups is a great way
to gain familiarity and develop specific running power.
PAGE 61
conditioning as well as specific endurance.
This plyometric power endurance conditioning should be
progressed throughout the endurance building phases. One to
two specific workouts a week could be performed and these
could also include body weight exercises, such as press-ups and
abdominal exercises see chapter 8, Circuit Training.
Latter conditioning phases (spring)
Having built up a relevant base of running endurance and
plyometric power as your season approaches, there will be a
switch to more quality orientated running, more often than not
built on anaerobic training methodologies, such as interval
training. Recoveries between reps can be increased and
repetitions decreased, so that the runner is able to perform the
exercises more dynamically. More intense plyos can also be
performed within training providing the runner is robust
enough and has mastered relevant technique (see previous
table). A great time to do these types of plyometrics would be
within technical running sessions and as part of the latter stages
of the dynamic warm-up.
Peak season (summer)
In the peak season the key components of your running
conditioning will all aim to come together thats speed, speed
endurance, power endurance and tactical awareness. In terms
of plyometric training, quality should become the most
important variable and as in the previous phase recoveries
should be long enough and reps and sets low enough to enable
this to be achieved. One or two exercises in the latter stages of
the runners warm-up or during off-track conditioning sessions
may be all that is needed.
PAGE 62
PAGE 63
8. The importance of
developing lower leg
strength, power and
injury resilience
The main lower leg muscles are the larger gastrocnemius and
the smaller soleus. Both contribute to ankle movement. The
gastroc is the larger of the two and resides on the outer
portion of the lower leg when viewed from the back. The latter
is smaller and is positioned to the inside. The calf muscles
interact with the ankle joint through a myriad of smaller
muscles that stabilise and control the movement of this joint
and the foot. Crucial in this respect is the Achilles tendon. This
band of soft tissue connects the heel bone to the calf muscles.
It acts as a kind of cable that pulls on the heel through the
action of the calf muscles to create ankle movement. It also has
a crucial shock absorption role, which can significantly
contribute towards the development of running power.
To the front of the lower legs, running over and around the
shin, are further lower leg muscles, such as the peroneus
longus, and tendons, such as the extensor hallucius longus.
The foot contains over 100 muscles, ligaments and tendons
and 24 bones. As will be noted, it too can contribute
significantly to athletic power, balance and stability.
Considerable research exists in regard to how the muscles of
the lower leg contribute to walking, running and sprinting.
Heres some research that identifies the role of the lower leg
muscles when walking
(1)
. In a subsequent section we look at
these and other muscles role in sprinting.
PAGE 64
Californian researchers examined the contribution of the
gastrocnemius and soleus muscles to the body at a walking
speed of 1.5 m/s. The contribution of these muscles to support
the body and move it forward was defined by its contribution to
the trunks vertical and horizontal velocity as well as its
contribution to moving the legs forward during the swing phase
of the walking action cycle (the walking or running action is
more technically referred to as the gait cycle).
The gait cycle comprises of:
The stance phase occurs when one foot is on the ground and
the other is swinging forward (the swing phase) in preparation
for the next stride and foot strike (ground contact). During the
stance phase the body is normally held in an up right position.
The body transitions over the foot as it moves forward hence
the subsequent use of the terms, early, mid and late stance
phase. Toe-off occurs when the leg extends on foot-strike to
propel the walker/runner forward into the next stride (the drive
phase).
Returning to the research and the role of the lower leg
muscles the researchers found that the gastrocnemius and
soleus provided trunk support during the stance and pre-swing
phases of the walking action. As the body moves forward into
early leg stance (as the foot begins contact with the ground),
they accelerate the trunk vertically but decelerate forward
progression of the trunk. In mid-stance (as the foot is flat on
the floor), the gastrocnemius delivers energy to the leg to move
the body forward, while the soleus decelerates it. Their
function is reversed for their action on the trunk. In late single
stance phase, just prior to the foot leaving the ground for the
next stride, both major calf muscles perform a concentric
muscular action as they accelerate the trunk forward while
decelerating the downward motion of the trunk (basically they
act to prevent the ankle collapsing back to the floor).
Additionally the soleus accelerates the trunk forward, while the
gastrocnemius delivers almost all its energy to accelerate the
leg to initiate its swing.
PAGE 65
Sprinting
The action of the lower leg muscles is very similar during running
and sprinting compared to walking, although the hip muscles
play a far greater role in generating speed in terms of the upper
legs
(2)
. Sprinting involves far greater impact forces than walking
(up to three time body weight), although the foot may only be in
contact with the ground for 0.086 of a second for an elite sprinter.
During the foot-strike, pre- and mid-stance phases, the calf
muscles have to absorb this force, before contributing to pushing
the athlete forward into the next stride, whilst stabilising their
trunk (akin to walking, but as noted with a far greater shock
absorbency and reactive requirement). The calf muscles work
with the Achilles tendons to absorb and return this force. This is
achieved by a lengthening under load eccentric muscular action.
Sports scientists also reference this as requiring considerable
joint stiffness, when it comes to promoting greater speed.
Reduced stiffness is seen to impair speed generation. To ease
understanding, think of using a pogo stick made of jelly rather
than one made from very resilient rubber, the latter will return
much more energy than the former. Sports scientists argue that
during sprinting the prime role of the ankle (and knee) is to
create high joint stiffness before and during the contact phase,
while the hip flexors (muscles at the tops of the thighs) function
as the prime forward movers of the body
(3)
.
It is during the foot-strike phase in the sprinting/running
action when the calf muscles and Achilles tendons can be
strained often a consequence of years of eccentric
contractions and a lack of specific conditioning. Conditioning
the lower limbs to accept greater eccentric strength can reduce
injury potential as well as improve performance by increasing
stiffness (of which more later).
Reducing injury through lower limb strengthening
There are a multitude of exercises that can be used to
strengthen the lower limbs (examples are provided below), but
do they work specifically for sport?
Researchers from Norway looked at how ankle (and knee)
PAGE 66
injuries could be reduced in Norwegian teenage handball
players during the 2002 to 2003 season. The survey involved
1837 players, who were split into an intervention group (958
players) and a control group (879 players). The former
perf ormed exerci ses designed to improve awareness and
control of the ankles and knees during standing, running,
cutting, jumping, and landing. The exercises included those
with a ball, the use of wobble boards and covered warm-up,
sport technique, balance, and strength. Players spent 4 to 5
minutes on each group of exercises for a total of 15 to 20
minutes for the first 15 training sessions and thereafter once
per week. Coaches recorded attendance and details of the
sessions. The control group continued with their normal
training methods. So what did the team discover?
During the season 262 players (14%) were injured at least once
(241 acute and 57 overuse injuries). Of these, the intervention
group had lower risks than the control group when it came to
sustaining acute knee or ankle injuries. Rate ratios for moderate
and major injuries (defined as absence from play for 8 to 21 days)
were also lower for the intervention group for all injuries. Risk of
injury did not differ between young men and women.
The researchers concluded that, the rate of acute knee and
ankle injuries and all injuries to young handball players was
reduced by half by a structured programme designed to
improve knee and ankle control during play.
Selected lower leg strengthening and power-
developing exercises:
1. Straight-leg jumps
Stand with your feet slightly beyond shoulder-width apart.
Swing your arms back behind your body and very slightly bend
your knees. Swing your arms down and as they pass your hips
jump into the air, using your calf muscles and ankles to provide
power. Land without undue yielding, to increase joint stiffness
and improve eccentric force absorption, and spring
immediately back into another jump.
Do: 3x10 exercises with 1min recovery between sets
PAGE 67
2. Eccentric calf raises
See chapter 1
References:
1 J Biomech. 2001 Nov;34(11):1387-98
2 J Sports Sci. 2001 Apr;19(4):263-72
3 Int J Sports Med. 2002 Feb;23(2):136-41
4 Med Sci Sports Exerc. 1981;13(5):325-8
5 J Biomech. 1997 Nov-Dec;30(11-12):1081-5
Even a toe can make a difference
As indicated in this section and in previous chapters, even the foot (and toes) can
influence running power. A team from Canada studied the energy contribution of
the big toe metatarsophalangeal (MP) joint when running and sprinting
(5)
.
The team wanted to discover what the contribution of the MP joint was to the
total mechanical energy involved in running and sprinting. Data was collected from
10 trained male athletes (5 runners and 5 sprinters). The team discovered that
during the stance phase, the joint absorbed large amounts of energy (on average
20.9 J during running and 47.8 J during sprinting). In terms of biomechanics this
led them to conclude that lack of plantar flexion (toe-down position) of the MP
joint resulted in a lack of energy generation during take-off energy was absorbed
at the joint and dissipated in the shoe and foot structures and was not returned
to propel the athlete forward. Although it would be physically difficult to specifically
train the big toe to contribute more to the sprint and running action, concentrating
on a more dorsi-flexed foot position on foot-strike could allow it to generate more
propulsive force, as the firmer position would prime the lower leg muscles for
greater force return.
Foot and toe strengthening exercises
1. Toe clawing
To perform this exercise stand barefoot on carpet. Scrunch the toes of one foot
and try to claw/pull yourself forward. Persevere as you will be able to achieve
some forward movement in time. Once mastered, continue to toe-pull yourself
forward, using each foot in an alternate fashion.
2. Performing sprint drills and even running barefoot
The feet can also be strengthened by performing sprint drills barefoot and even by
running (although the latter should be carefully progressed to) see chapter 1.
PAGE 68
9. Circuit Training
Circuit training is a highly relevant method for developing
running strength. It can develop local muscular endurance,
running power, improve running technique and develop aerobic
and anaerobic fitness and protect against injury.
Putting a circuit together
There are various ways to construct a circuit:
Perform different exercises one after the other (circuit-style)
Perform the same exercises in sets before moving onto the
next (in series style)
Perform exercises with light-weights as well as body weight
exercises (circuit resistance training)
Include running (or other CV activity) between circuits and
exercises (aerobic circuit training)
Include plyometric exercises within the circuit (plyometric
circuit training)
Progression
Circuit-style are the easiest type of circuit. This is because
they allow your muscles greater recovery time. Aerobic circuit
training is perhaps the toughest of all the options for runners
as it can tax all energy systems (aerobic, anaerobic) and
develop lactate tolerance, VO2 max and local muscular
endurance. Lactate is a chemical produced in the body at all
times, its levels increase with increased exercise intensity.
Once the rate of its production exceeds the rate of its
clearance and re-use for energy production, its molecular
structure changes and it turns into lactic acid. Circuit training
can increase muscles lactate usage and increase their ability
to process this chemical before it becomes lactic. VO2max
refers to the maximum amount of oxygen the body can
process and local muscular endurance to the ability of a
PAGE 69
PAGE 70
muscle to sustain repeated muscular contractions under
conditions of fatigue.
In the circuits that follow youll see that a number of
progression options are provided, these will help you develop
your circuit workouts, so that you increase your fitness over a
period of time. Exercise descriptions are provided for exercises
which you may be less familiar with.
Circuits for runners
1. General running condition circuit 1
Suitable for: Option 1 (see table) runners of all levels and for
use throughout the training year. Gradually build up the
number of sets and reps performed and reduce the recovery.
Option 2 (see table) this is the more advanced option for those
new to circuit training and should be progressed over time after
a high level of strength endurance is developed by using Option
1 to supply foundation fitness.
General running condition circuit 1
Squats 20-60 2-6 Option 1: Perform exercises circuit
style.
20sec between exercises, 30sec
between circuits
Press ups 20-40 2-6
Plank 10-30sec hold 2-6 Option 2: In series-style
20secs between exercises and
sets and 30secs between sets of
the exercises ie do all squats and
then move onto press-ups
Walking lunges 20-40 (L and R) 2-6
Hip lifts 10-30 2-6
Side plank 10secs 25secs
holds each side
2-6
Marching high knees 40-80
(20 each side)
2-6
Sprint arm action 20secs 60secs 2-6
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Exercise descriptions (where relevant)
Hip lifts
Targets: hamstrings and glutes.
How to perform:
Lie on your back with your hands by your side and feet just
beyond hip-width apart. Press your heels into the ground and
elevate your hips. Hold this extended position for a count of
two before lowering and repeating.
Marching High Knees
Targets: legs particularly hip-flexors.
How to perform
Stand tall and lift and lower each leg to a thighs parallel to the
ground position. Coordinate your arms with your legs and keep
your chest elevated. Focus on picking each leg up as well as
driving back to the ground.
2. General running condition circuit 2
Suitable for: as 1 above, but the inclusion of plyometric
exercises makes it more dynamic.
Plank with leg lift and hold
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Targets: core, glutes and hamstrings.
Assume a plank position and then lift one leg up and hold it
straight for the designated period. Keep your hips square and
maintain the integrity of the plank.
2. Prone leg lift
Targets: glutes and hamstrings.
Assume a prone position and position your upper arms so
that they are parallel to your shoulders with your forearms at
right angles and hands flat on the floor. Keeping your pelvis
square to the floor, lift one leg up as far as your flexibility
allows and lower under control. Complete all reps on one side
before swapping legs.
General running condition circuit 2
Squat jumps 10-30 2-6 Option 1: Perform exercises
circuit style.
20sec between exercises,
60sec between circuits
Triceps dips 20-40 2-6
Plank with leg lift
and hold
1-4 reps with 10
30sec holds for each
leg
2-6 Option 2: In series-style
25secs between exercises
and sets and 60sec between
sets of the exercises, ie do
all squat jumps and then
move onto triceps dips
Split jumps 10-20 (L and R) 2-6
Prone leg lift 10-30 (L and R) 2-6
Calf raises 20-60 2-6
Press-up with leg lift 10-30 (alternate legs) 2-6
Straight leg jumps 10-20 2-6
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3. Press-up with leg lift
Targets: shoulders and chest, core, glutes and hamstrings.
Perform a press-up and, on each press, lift one leg from the
floor and hold it straight. Place it back on the ground at the end
of the lowering phase and on the next press-up lift and lower
the other leg in the same way.
Circuit resistance training
CRT is another great form of circuit training for the runner. It
usually combines light weight training exercises (30-60% of 1
rep maximum) and body weight exercises. Because of the
weights elements it can be more effective at increasing lean
muscle mass and creating a greater calorific and CV effect.
Circuit resistance training circuit for runners
Suitable for: all levels and speeds of runners.
Step up drives
PAGE 74
Targets: all leg muscles, glutes and hip flexors.
Place a barbell across your shoulders or hold dumbbells at arms
length. Stand facing a low step or bench. Step up onto the bench
with one leg and place its foot flat on the step, as you do this, drive
the thigh of the other leg up to a parallel to the ground position.
Step this leg down and then bring the other leg down to join it on
the ground. Repeat the exercise stepping up with the other leg.
If you are using light enough dumbbells coordinate your
arms with your legs as if running.
Aerobic Circuit Training
These circuits as noted include a CV element depending on
the pace they are performed at and your fitness they can be
Running based aerobic circuit
Squat with barbell or
holding dumbbells
10-30 2-6 Option 1: Perform exercises
circuit style
30secs between exercises,
60secs between circuits
Sprint arm action with
light dumbbells
20-40 2-6
Plank 1-4 reps with 10
30secs hold
2-6 Option 2: In series style
20secs between exercises
and sets and 60secs
between sets of the
exercises, ie do all squats
and then move onto sprint
arm action
Lunge with barbell or
holding dumbbells
10-20 (L and R) 2-6
Leg (hamstring) curl 10-30 2-6
Calf raises 20-60 2-6
Step up drives 10-30 (alternate
legs)
2-6
Leg extensions 10-30 2-6
PAGE 75
either more aerobic or anaerobic targeted. The CV aspect can
be included at the end of each circuit or between selected or
each exercise. The duration and intensity of these segments can
be varied in numerous ways, for example 30secs all out shuttle
sprints or exercise bike sprints could be performed or more
sedate 3min efforts or even a 400m or 800m rep if performing
the workout on a running track.
Research has found these workouts to be very good at
boosting VO2 max. This was increased by 18% by the
participants in a circuit that that involved 3min of aerobic
activity followed by 5 weights exercises (at 40-50% of 1RM)
performed 5 times (45mins of continuous effort).
Running based aerobic circuit
This is an advanced circuit option due to the speed and number
of run elements included. It also includes resistance exercises,
such as calf raises. The circuit can be made harder or easier by
adjusting the duration and intensity of the running efforts. If it
is to be more endurance orientated in terms of improving the
aerobic fitness of a middle- or long-distance runner then heart
rates should be around 80% of max throughout. If they go
higher then the anaerobic energy system is being trained more
significantly.
To improve lactate clearance, the run intervals could be
performed at 90-100% effort for 45-60secs. This would spike
the production of lactate, which would reduce slightly during
the circuits exercises. A 2min recovery could be allowed at the
end of each circuit to reduce the debilitating effects of lactate
production and elevated heart rate.
Circuit training to improve running speed and strength
Circuits are not traditionally associated with the development
of speed or skill. They tend to be viewed as ways to develop
strength endurance and foundation fitness upon which more
specific sports fitness can be built as the playing/competition
season approaches. However, this need not be the case as
circuits can play a vital role in-season, in terms of developing
PAGE 76
speed and skill and maintaining base fitness levels.
Consequentially this type of circuit training can be particulary
relevant for runners in search of speed.
Using circuits to build specific running speed and
endurance
Although its often not readily appreciated, circuits can be used to
develop speed, running strength and speed endurance. These types
of workouts are particularly suited to the sprinter, but will be of
benefit to runners of other distances in this respect, although their
transference to direct distance enhancement may be less relevant,
they will perform a highly relevant pre-conditioning function.
Circuit to improve running speed and strength
Walking lung 20m 2-6 Option 1: Perform exercises
circuit-style.
The run elements determine
the recovery between the
exercises. At the end of the
circuit allow for 1min recovery
Run at 80% speed 1min 2-6
Plank 1-4 reps with
10-30secs hold
2-6
Run at 70% speed 90secs 2-6
Squats 20-40 2-6
Run at 60% speed 2mins 2-6
Shoulder press
(light weight)
10-20 2-6
Calf raises (light weight) 10-30 2-6
Step up drives
10-30
(alternate legs)
2-6
Leg extensions 10-30 2-6
PAGE 77
The key training variable that needs attention when it comes
to using a circuit to develop running speed is quality. In order
to allow you to perform the exercises much more dynamically,
greater recovery will be needed between exercises. The number
of reps/time on each exercise employed should be controlled to
allow for the continuance of dynamic movement with only
minor disruption caused by fatigue.
Sprint-specific speed circuit
Exercises descriptions where relevant
1. Single-leg speed hops on the spot
Targets: leg and ankle muscles.
Rationale: Sprinting requires quick ground reactions a top
class sprinters foot may only be in contact with the ground for
0.09 sec. Performing this exercise will help condition this
reaction.
How to perform
From standing, hop into the air from one foot, land, and
react as quickly as you can to perform another hop. Focus on
making your ground contacts light, fast and as reactive as
possible. Dont hop too high. Coordinate your arms with
your legs thats moving opposite arm to leg and keep your
chest elevated.
2. Seated sprint-arm action
Targets: core and shoulders.
Rationale: The main difference between this and the variant
performed from the lunge position are the forces that the
core is subject to. The seated position provides a less stable
base and greater torque will pass through the trunk,
resulting in twisting movements. This will require increased
specific core strength to withstand this rotation.
PAGE 78
How to perform
Sit on the floor with legs outstretched. Keep your trunk upright
and look straight ahead. Pump your arms backwards and
forwards as if sprinting, maintaining an approx 90-degree angle
at the elbows.
3. Leg drives
Targets: hip flexors.
Rationale: In order to accelerate the body from a stationary
start, the legs must push forcibly back against the track. Much
of this power will come from the hip flexors (the muscles at the
top, front of your thighs). This drill will contribute toward
developing the necessary leg drive.
How to perform
Place your hands at shoulder-level against a wall and incline your
body forwards. Lift one thigh to a parallel to the ground position
and then drive your leg forcibly back to contact the ground with
your toes. Immediately pull the leg back up to parallel and then
repeat the exercise. Brace your core throughout.
4. Medicine ball wall chest pass
PAGE 79
Targets: chest, shoulder and core.
Rationale: Arm speed and power are crucial for sprinting this
exercise will develop plyometric power in the shoulders and
chest.
How to perform
Stand close to a wall holding a light (5kg) medicine ball.
Move the ball as fast as possible as you chest-pass it to and
from the wall. Brace your core and dont stand too far away
from the wall.
The sprint-specific circuit, number of repetitions,
circuits and recoveries
Key to this circuit is the completion of the exercises as fast as
possible without significant speed tail-off. Depending on the
runners prior level of conditioning and fitness, greater or
fewer quality reps will be possible. As with all circuits, start with
a manageable amount and then gradually increase the number
of reps or the time spent on each station. Heres a sample eight-
week progression. 1-2 workouts a week should be performed.
Recovery between exercises:
Recovery should be long enough to allow the exercises to be
performed as fast as possible without significant fade caused by
fatigue.
Consider the progressions carefully they have been
designed to develop quality speed endurance. Youll note
that some exercises are not progressed as much as others in
terms of reps. This is because they are tougher and will
result in greater fatigue. By week 8 you should have
sufficient speed endurance to complete all the exercises
with lightning speed.
PAGE 80
Exercise/week
1 2 3 4 5 6 7 8
Sprint arm
lunge
2 x 10
secs
2 x 12
secs
2 x 15
secs
3 x 12
secs
3 x 14
secs
3 x 16
secs
3 x 18
secs
4 x 10
secs
Leg cycling
2 x 15
left and
right
2 x 18 2 x 20 3 x 15 3 x 18 3 x 20 3 x 20 4 x 12
Chinnies
2 x 15 2 x 18 2 x 20 3 x 16 3 x 18 3 x 20 3 x 24 4 x 20
Hops
2 x 10
Left and
right
2 x12 2 x 15 3 x 12 3 x 14 3 x 16 3 x 16 4 x 12
Seated sprint
arms
2 x 10
secs
2 x 12
secs
2 x 15
secs
3 x 15
secs
3 x 18
secs
3 x 20
secs
3 x 20
secs
4 x 15
secs
Leg drives
2 x 10 2 x 12 2 x 15 3 x 12 3 x 14 3 x 16 3 x 18 4 x 12
Plank
2 x 20
secs
2 x 25
secs
2 x 28
secs
3 x 20
secs
3 x 25
secs
3 x 25
secs
3 x 25
secs
4 x 20
secs
Med ball chest
pass
2 x 20 2 x 25 2 x 30 3 x 25 3 x 30 3 x 30 3 x 30 4 x 20
Sprint specific speed circuit
Exercises Reps Sets Recovery
Sprint arm action from lunge
position
See progression
table below
See progression
table below
See progression
table below
Leg cycling
Alternate knee to elbow
crunch (chinnies)
Single leg speed hops on
spot
Seated sprint arm action
Leg drives
The plank
Medicine ball wall chest pass
PAGE 81

Strength Training For Runners

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