Pre-conditioning
Table 1.2 Weight training and resistance exercises for running pre-conditioning Exercise
Preconditioning relevance
Comments/exercise pointers
Leg extension
Stabilises and strengthens the
Suitable for independent left and right leg training for more
knee joint
balanced strength development
Backwards and
Improves agility, lower limb
Can be included as a regular element of a warm-up
sideways running
strength, flexibility and kinesthetic awareness (the awareness of the body in space)
Eccentric calf
Strengthens Achilles tendons
(See panel on following page)
Dynamic standing
Develops specific eccentric
Stand tall and cycle one leg underneath the body in an out-and-
leg cycling
hamstring strength without
back running action. Use a wall to aid balance. Increase speed as
the impact forces associated
confidence develops. The motion of the foot extending in front
with running
of the body and its arrest by the hamstrings is the prime cause
raises
of a hamstring strain (the eccentric contraction). This exercise pre-conditions against this. Eccentric squats
Develops the absorbent
Set up a Smith machine so that it allows the weight to be lowered
strength of the thigh muscles
under control if using a heavy weight. You can perform the exercise
and reduces injury risk
with a lighter weight or even body weight. Lower to a 5-second count.
Single leg squat
Reduces the risk of “runner’s
Stand on one leg and tuck the heel of the other up towards your
knee” and improves balance
bottom. Keeping your knee above your ankle and torso upright, squat down. Keep the heel firmly on the floor and push back up through it. Extend your hips at the top of the movement. Complete reps and perform on other foot.
Leg press
Reduces the risk of “runner’s
Seek expert advice if exercise causes pain
knee” Ankle dorsi-flexion
Reduces potential for
Sit and place an ankle weight around one foot. Keeping your heel
shin-splints
on the ground, pull your toes up to your shins, hold and lower. Complete reps and perform on other foot.
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