3 resistance training exercises to have in your armoury
Resistance training is something many runners are aware of but don’t build into their weekly training schedule. This could be because they’re unsure what resistance training exercises to do and how to do them properly, it could be concerns about not having the correct gym equipment, or simply because they don’t see the benefit.
'Whether training for a 5K or an ultramarathon, runners log plenty of miles during training,' says Richard Boergers, associate professor at Seton Hall University, who along with strength and conditioning coach Angelo Gingerelli wrote the recently released Finish Strong: Resistance Training For Endurance Athletes. 'To expect the body to respond positively to a high level of training without the strength, structural integrity or muscle mass to endure that much activity is somewhat foolish. By making the body structurally sound, strong and flexible, an athlete has a much better chance of staying injury-free and continuing to get faster for the duration of their racing career.'
The benefits of resistance training
There are multiple benefits of building resistance training into your training schedule. The first is that it can make you a faster, more efficient runner. A recent Brazilian paper found that those who did four weeks of regular resistance work improved their 5K time by 1.6 to 1.7%. To put that into context, that’s roughly 30 seconds for a 30-minute parkrunner, 25 seconds for a 25-minute parkrunner or 20 seconds for a 20-minute parkrunner.
Then there's the injury-prevention benefits. 'Running is a movement that dominates the sagittal plane [arms and legs moving in flexion and extension],' says Boergers, 'which means heavy use of some muscle groups and little use of others, leading to imbalances.'
Similarly, because of the repetitive motions certain muscles will end up shortened and tight while others become elongated and weak. This can prevent proper joint alignment, changes force distribution throughout the kinetic chains and could potentially lead to injury.
Resistance training helps build core strength, which Boergers says is something that should be a focus for runners as the core is the pivot point for all functional movement. 'When we run, the trunk continually rotates back and forth on the pelvis. Runners with a weak core often complain of lower back pain. There are a large number of muscles that converge at the pelvis from both the upper and lower extremities. It’s important that the pelvis and trunk remain stable and strong to act as a transition point for these forces so that we can move optimally.'
Since rotation naturally occurs as a result of the running motion, we are well-served to perform anti-rotation exercises to help promote stability. 'The main muscles involved for rotation between the trunk and pelvis are the obliques which are often weak and under-activated. The key to anti-rotation exercises is that they should be performed in a slow and controlled manner with the goal of limiting movement between the pelvis and trunk.'
The other important thing runners should try to focus on is single-leg movements, as when we run we only usually have one leg in contact with the ground at any one time. 'While balancing, the smaller stabilising muscles of the leg and trunk actively hold the body in correct alignment. Proper alignment includes having the ankle, knee and hip in a ‘stacked’ position, and keeping the trunk and pelvis from leaning forward, backward or to one side. Training that targets single-leg movements will improve the strength of these stabilising muscles and help them to resist fatigue over long runs and maintain optimal alignment for peak performance and injury prevention.'
To help you get started with resistance training and begin to strengthen your core and legs, Boergers has suggested three key exercises that can be done with no equipment (it’s suggested you use a dumbbell for the single-leg RDL, but you can do it just with bodyweight).
3 resistance training exercises:
1. Shoulder taps
Shoulder taps don’t require any equipment and will help build shoulder stability as well as creating stability between the trunk and pelvis. 'All core stabilising muscles – transverse abdominus, multifidus, rectus abdominus, obliques, erector spinae and quadratus lumborum –have a role in this exercise, with the most critical being the obliques.'
How to do it
Assume the ‘up’ position of a push-up with a wider base of support by separating your feet and engaging your toes to the floor. Fully extend the elbows and place both hands on the ground just outside the shoulders. The core should be held tight so that the shoulders, hips, knees and ankles are held in a straight line. Pick up one hand and slowly cross it over to tap the opposite shoulder and then return it back to the ground.
The goal of the exercise is to resist the body’s natural urge to rotate away from the arm that’s still on the ground. It’s important to resist the urge to pike up at the hips or drop the shoulder of the hand that’s moving. When the desired number of repetitions are performed, switch the moving arm.
2. Step-up
Step-ups are great because they mimic running uphill. 'The main muscles producing forward propulsion during running are the quadriceps, glutes and calves, and the step-up mimics uphill running motion. Other smaller stabilising muscles in the leg and trunk are active to help maintain optimal alignment.'
How to do it
Choose a box height or chair that comes just below your knee cap. Stand approximately 20-30cm away from it in an athletic stance with your knees slightly bent, core tight and shoulder blades retracted. Flex the right hip so it’s parallel with the ground and contact the right foot firmly with the box.
Drive through the heel of the right foot to extend the knee and hip while simultaneously flexing the opposite leg upward until it achieves a parallel position with the ground. After holding a balanced position on the box, return the left leg to the floor. After the left leg is stable on the ground, remove the right foot from the box and return to the starting position. The knee should be in line with the hip and the foot of the active leg resisting any side-to-side movement. Maintain a neutral posture at the pelvis and trunk and resist bending at the waist. When the desired number of repetitions are performed, switch to the opposite leg.
3. Single-leg RDL
Effectively using the glutes, hamstrings and calves during running aids in efficient movement patterns, creates muscle balance and reduces the risk of injury. 'While there are several ways to build posterior chain strength, the single-leg RDL is one of the best because, in addition to targeting the intended muscles, it also requires balance, core engagement and exerting force with each leg independently,' says Boergers.
How to do it
Stand upright with a dumbbell in your right hand, begin to bend or ‘hinge’ at the waist, keeping your back flat and shoulder blades retracted. Allow your left leg to raise off the ground as the torso bends forward and let the dumbbell in your right hand lower towards the left foot.
Continue this movement until the torso and left leg are parallel to the ground and the body resembles the letter ‘T’. Return to an upright position while maintaining balance throughout the set. When the desired number or repetitions are performed, place the dumbbell in the other hand and perform the same number of reps on the opposite side.
4. Lunge
Running is a unilateral movement, meaning you use just one limb at a time to continuously propel yourself forward. That’s why it’s so important for us to incorporate unilateral exercises into our regular strength-training workouts. And there are none better than the lunge. Not only does it strength your legs, but it also challenges your balance and can help you identify weaknesses that may lead to injuries down the road.
How to do it
Stand tall, feet under hips, core braced, with a dumbbell in each hand. Lift right foot off floor and take a long forward step. Sink with back knee so it hovers just off floor. Push through front heel back to standing. Repeat on other side.
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