Strength & Conditioning for Runners
If you’re someone who loves running, it’s easy to disregard Strength & Conditioning (S&C) as something you don’t have time for. All the more so, if you are time pressed by work and home.
But rest assured, you will become a better runner by doing S&C at least once a week. Without this it’s easy to be running without fully utilising all the muscles on offer.
Optima coach, James Beckinsale recommends breaking S&C into three distinct phases.
Phase 1 – The foundation prepares the body for intense training that is to come and should begin approximately 6 months before the start of race season.
Typically this should include a mixture of exercises such as Front Planks, Side Planks, Sit-ups, Back Bridges and Single Leg Bridges.
Phase 2 – During this phase (usually Winter) you focus on training with greater loads and at a higher intensity, targeting major muscle groups.
Normally this should include a mixture of exercises such as Adduction, Press-ups, Nordic Hammies and Front Plank Rotation.
Phase 3 – By the time you start phase three you will be much stronger, Therefore this is about maintenance and focusing on any remaining weaknesses.
Typically this should include a mixture of Single-leg jump squats, Superman Bench Raises and Nordic Hammies (into Ballistic Press-up).
For further advice we recommend taking a look at www.jamesbeckinsale.co.uk
All exercises can be done inside a gym but equally well outside. So why not strengthen up today!
“There is no sport you could be too strong for but weakness will cause injury and inefficiency.” James Beckinsale
Shop the Gym Collection