Strength and Conditioning Sessions
This series of three strength and conditioning sessions comes from Massey CiRF Coach, Daniel Connell.
As runners, we can often miss out on strength and conditioning as it isn’t running. However, a little targeted strength training can be what moves your running to the next level.
Strength training aims to help runners improve their speed and performance by:
Increasing muscle efficiency
Improving biomechanics – improved alignment while running, which can lead to more efficient use of energy.
Reducing injury risk – strong muscles can help absorb force and reduce the risk of injuries.
Improving stability – maintaining good form, even when athletes are tired.
Increasing endurance
Our weekly Racefit Sessions are great for doing this, however, if you can’t attend or want to add an extra session, here are a few ideas.
Oregon Circuit
As the name suggests it was invented by a coach (Luiz de Oliveira) at Oregon University. Apparently, it helped Olympic Gold medalist, Joaquim Cruz, while he studied and ran there
Oregon Circuits aren’t an easy option as they mix tempo running and strength training, but you don’t need to build time in a busy schedule to get to a gym as you can build them into a run! They were designed for a track but most of us don’t have easy access to a track so on your runs try and find a nice 400m ish loop (e.g. Carriers Close)
The most important coaching point is that, in terms of pace and effort, while the runs should be at ‘race pace’, these should feel like the recovery in terms of effort from the challenging nature of the exercises.
If the exercises feel restful compared to the running, you’re doing it wrong!
The Session
Warm Up – 10mins
Walk / run and slowly build up the pace. Use this time to run to your 400m ish loop.
Main – exercises alternate between upper and lower body exercises
400m lap at 10km race pace
30 seconds Squats (about 20), 30 sec plank
Lap
30 sec Forward Lunges (10 per side), 30 sec left side plank
Lap
30 secs Star jumps, 30 sec right side plank
Lap
30 sec tuck jumps, 30 sec press ups
Lap
30 sec burpees, 30 sec sit ups
Cool Down – 10minutes
Enjoy a gentle run back, slowing your pace as you return home. Make sure you stretch afterwards.
Adaptions – the joy of these session is it is easy to modify. You can change the exercises…
Ground is wet
Just do the lower body exercises:- Squats, Lunges, Tuck Jumps, Star Jumps and Burpees!
Change the time.
A little more time
Repeat the main session, or
Do each exercise for 1 minute before doing a lap… so you end up running 4000m at 10km pace.
Change the pace
Run each lap at 5km pace.
Racefit lite
Getting to the gym can take longer than my 15 minute quick core session. All you need is a comfortable surface and enough space to move.
I would try and kick start the day with this session a couple of times a week while the rest of the house still slept! So the key for me was to be light on my feet to minimise the noise! Often the warm up started as I got out of bed and walked down the stairs!
Warm Up – 5 mins
Done on the spot standing tall and being light on your feet so no one in the house can hear you!) After each exercise walk the rest of the minute.
Activity
1. Walking
2. 5 left leg lunges
3. 5 right leg lunges
4. 5 Squats
5. 6 toe touches
Main 6mins
Focus on good form rather than time – better to do 3 x 15 with 5 seconds rest between each than 60 seconds of each with poor form.
Perform each exercise for 1 minute and move straight into the next one!
Side plank left
Superman left arm (right leg)
Plank
Superman right arm (left leg)
Side plank right
Bridge
Cool Down 4mins
After each exercise walk the rest of the minute.
1. 5 left leg lunges
2. 5 right leg lunges
3. 5 Squats
4. Walk to kitchen put on kettle!
Bonus Exercises
If I had time I would always try and add a could of bonus exercises in, picking different ones each time!
Russian Twists – Bum Balance
Press Ups
Sit Up / Crunches
Inch Worm
Abs Bicycle
Reverse Lunges
Shoulder taps
Cone (Sock) Balance
PreMobilisation Drill
Being sat for a while can really hamper good running; this includes working at a desk or being sat in a car driving to a race!
This is my quick Prerun Mobilisation Drill that I use before each run – especially when I drive to a parkrun. It should also be used during the day after you have been sat at a desk for a while. It takes no time but readies your body for movement.
Main
Every activity is done for 8 movements – when you feel a muscle tighten you have gone far enough. It starts at the head and works down the body, starting standing with your legs just about shoulder width apart
Head nods – lift and lower your head
Head turn – look left then right.
Shoulder shrugs forward then backwards.
Trunk twists
Arm slide down one side then other
Back arch bum back (legs locked)
Hip circles clockwise then anticlockwise
Slow motion running action
Foot lift then foot turns before swapping legs.