Running Strength Routine
You can perform this routine up to 3 times a week, with one day of rest
between running strength routines. If you do this routine the same day
as a run, perform the strength routine after your run.
Repeat each exercise until you begin to feel a burn in the targeted muscle
group. Do not repeat an exercise until failure (that is
something you might do when exercising with heavy weights).
- Calf Strengthening Drills (can be done barefoot)
- With straight legs and standing on toes, take 10 steps in each
direction: forward, backward, left, right.
- Repeat "a" above, with toes pointed out.
- Repeat "a" above, with toes pointed in.
- Shin Strengthening Drills (can be done barefoot only on a soft surface)
- Repeat the straight-leg walking pattern as above, but do this
on your heels
- One Leg Balance Drills (can be done barefoot)
Use a chair to provide minimal support. The ultimate goal is to do these
with no support. Start slowly, never swing your leg wildly. Repeat each
exercise until you feel a ligth burn in the targeted muscles
- Forward-Backward Straight-Leg Swings (upper hams)
- Paw Back Leg Swings (mid hams)
- One Leg Eccentric One-Quarter Squats (quads)
- One Leg Bridge: 5-5-5 pattern: Raise hips with one leg 5 times,
on the fifth time hold for 5 seconds; repeat 5 times (or until burn
- Squats: Vary the type of squat at each workout (legs at shoulder width
one time, wide during another session, Hindu squats some other time,
- Static Body Plank: The goal is to get to 90 seconds (start with 15).
- Side Plank: Can be on elbow or with arm extended. The goal is to
get to 90 seconds on each (start with 15 each).
Back to Indoor Triathlon Training.
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