Strength Training for Runners

strength training for runners

A special report from

strength training for runners

strength training for runners

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strength training for runners © P2P Publishing Ltd 2011 A CIP catalogue record for this book is available from the British Library. Printed by: Peach Print Limited Impressions House, 3-7 Mowlem Street, London E2 9HE Published by P2P Publishing Ltd Registered office: 33-41 Dallington, London, EC1V 0BB Tel: 0845 450 6402 Registered number: 06014651 ISBN: 978-1-905096-97-8 Publisher Jonathan A. Pye Author John Shepherd Designer Charlie Thomas The information contained in this publication is believed to be correct at the time of going to press. Whilst care has been taken to ensure that the information is accurate, the publisher can accept no responsibility for the consequences of actions based on the advice contained herein. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise without the permission of the publisher.

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CONTENTS 9. –  Pre-conditioning – how to minimise your risk of running injury 17. – Drills and conditioning exercises to run longer and stronger 23. – The dynamic warm up – to strengthen and maximise running performance 33. – Sprinting for faster running 37. – Core strength for runners 43. – Weight training for running 57. – Plyometric training 63. – The importance of developing lower leg strength, power and injury resilience 69. – Circuit training

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Introduction Strength training is often ignored by the running fraternity – runners enjoy running and not pumping iron, or performing ‘fancy’ sprint-type drills on the track. However, when injuries occur, the longing to return to running can lead to negativity and even depression. With the right strength training approach, one that is balanced and reflects the needs and training and racing status of the runner, injury risk can be significantly reduced and performance increased. Strength training for runners aims to improve your performance, whatever your level. Chapters will guide you though constructing a pre-conditioning routine that will iron out common running injuries, show you how to improve and strengthen your running (and other) muscles in your warm-ups and provide you with some great conditioning advice that will make you a stronger and faster runner. Later chapters focus on weight training, circuit training and plyometric training. They include numerous examples of exercises and training programmes that are easy to follow and will improve your running and keep you off the physio couch.

John Shepherd

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1. Pre-conditioning – how to minimise your risk of running injury Running by its very nature creates over-use injuries. These usually manifest themselves in the lower limbs and back. More specifically these include Patelellofemoral pain syndrome/ iliotibial band friction syndrome, shin-splints (medial tibial stress syndrome), Achilles tendon problems and heel pain (plantar fasciitis). Although these and other injuries are often the result of factors beyond the scope of this special report, such as running in the wrong (for your gait) or worn trainers, too great an increase in training volume, a change in regular running surface or poor biomechanics – the good news is that you can use pre-conditioning techniques and specific strength training exercises to reduce their incidence and keep them at bay. Pre-conditioning or pre-training is a relatively new ‘buzz’ word in the world of sports training. It refers to the process of ‘training to train’ rather than training to compete. It can be likened to the preparatory processes followed in numerous manufacturing industries, whereby tolerances and tests are painstakingly devised for materials and structures, so that when they are finally incorporated into the product, the risk of failure is virtually non-existent.

When to implement a running specific preconditioning routine

The start of the training year would seem an ideal time to precondition. Indeed, many running coaches would say that’s what they are already doing by emphasising general training methods to build a foundation of strength for more specific work. In many ways these coaches are engaged in pre-conditioning, but page 9

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in others they are not. Pre-conditioning should be implemented on an ongoing basis – it should operate continuously in the background of the main training programme in order to keep the runner in prime running condition all-year round. For example, bouts of eccentric calf training to ‘protect’ against Achilles strain should be used periodically throughout the training year to keep this potential injury at bay (see table 2, page 15). A great time to implement this and other pre-conditioning exercises is during the warm-up.

How to pre-condition Understanding muscular action

Understanding how muscles contract to produce the running motion is very important. Running relies on a combination of moving (isotonic) concentric and eccentric muscular actions and also less obviously held isometric ones. A concentric contraction occurs when a muscle shortens under load – the biceps during the lifting part of a biceps curl. An eccentric action occurs when a muscle lengthens under load – the biceps during the lowering phase of the biceps curl. Eccentric muscle training can reduce the potential for Achilles tendon and hamstring injuries (see plyometric training, chapter 7). Eccentric contractions create more short- and long-term muscular damage than the concentric variety. Many runners will be all too familiar with the delayed onset of muscle soreness (DOMS) that occurs in the quadriceps after downhill running. This results from the thigh muscles having to stretch on ground strike to control the speed of the descent (this is the eccentric load).

Understanding why injuries happen

Although the key aim of pre-conditioning is to minimise injury, if you do sustain an injury it is important to understand why and take remedial steps to avoid a recurrence and this goal will form a significant part of future pre-conditioning programmes. In this respect, self-diagnostic tests can be used throughout the training period to predict potential injury (see table 1). page 10

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Research Focus – Hamstrings

With regard to learning from previous injuries, Brockett and associates investigated hamstring injuries in elite athletes, hypothesising that athletes with a prior history of hamstring muscle strain were at increased risk of sustaining similar injuries in future (1). The research involved nine athletes with a history of unilateral hamstring injury and 18 uninjured subjects (controls). Using specialised equipment, the researchers compared the torque that the hamstring muscles were able to exert. Torque is a force that produces a twisting or rotating aspect – this, when it acts upon a muscle, can create greater potential for strains. The researchers found that torque peaked at much shorter muscle lengths in the injured athletes and recommended that in order to condition them against further injury, a combined programme of muscle testing and eccentric exercise be implemented. Not many coaches and runners have access to equipment like the isokinetic machinery required to test muscular strength, but this should not be seen as a huge impediment to successful pre-conditioning (and injury prevention) as there are numerous other methods available.

Home-grown tests to evaluate running injury potential

●●Establish strength and power. One-repetition weight training maximums (1RM) and/or plyometric (jumping) bests can be very useful pre-conditioners that can also act as periodic points of reference during conditioning. If, for example, there is a great discrepancy in strength between legs or muscle groups, ie hamstrings and quads, then the coach/runner could instigate training designed to promote greater parity. As will be indicated in subsequent chapters, performing strength training exercises will also increase the power output of the runner and enhance performance. ●●Develop a repertoire of relevant pre-conditioning exercises – and know when to use them. Weight training as a preconditioner is covered later in this chapter and in more detail page 11

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in a subsequent chapter, while selected examples of preconditioning exercises are offered in table 2. ●●Establish ‘norms’ for required running specific range of movement (ROM). Injury is likely if insufficient ROM is available in key muscle and tendon groups such as the hamstrings and Achilles tendons. This process will be subjective to some extent, particularly for novice runners with no training history, but the process of working out where muscular tightness could at best impair performance and at worst cause injury are key to successful pre-conditioning. Key muscle groups in this respect include the hamstrings, quads, calf muscles and hip muscles. Tight leg muscles can lead to runner’s knee, for example. ●●Analyse gait. Running appears to be a very simple activity – one that requires little skill. However, the more effective your running action is, the better the runner you will be and also the less injury prone you will be. In recent years there has been a big growth in gait analysis and biomechanical correction. From a pre-conditioning standpoint, the emphasis should be on looking for muscular imbalances rather than focusing on ways to enhance performance (although this is obviously important also). For example, when filming a runner on a treadmill from behind, the focus should be on hip alignment, the recovery phase of the running action, foot strike and back and shoulder position. From study of the film it may be possible to discern such problems as a tilted pelvis, poor left leg hamstring and hip flexor muscle strength, identified by a ‘lazier’ lower left leg return phase during the running cycle or angled pelvis. The running coach can then design a training programme to counteract this technical problem. ●●Self-tests. Self-testing can be used to identify the potential on-set of an injury. Numerous self-diagnostic trigger point (TP) tests are available to coaches and runners – although these should not be regarded as substitutes for proper sports medicine/physiotherapy interventions. TPs can flag up potential ‘problems’ before they become acute, allowing the coach/runner to attempt to condition them out and/or seek page 12

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appropriate professional help. Table 1 gives an example of a self-test for knee injury. ●●Use eccentric training. This is recognised as a conditioning method in its own right due to its ability to recruit fast twitch muscle fibre and improve the ‘elastic’ and absorbent properties of muscle and other soft tissue (ligaments and tendons). Specific eccentric training can reduce the potential of injury to the hamstrings and Achilles tendons.

Two examples of eccentric pre-conditioning drills

1. Controlled bouts of eccentric exercise to induce minimum muscular soreness; for example, 4 x 100m of downhill running at 70% effort. There is much evidence to suggest that one bout of eccentric exercise will ‘inoculate’ against further eccentric muscular damage caused by the same activity for a period of up to six weeks afterwards, even if the same activity is not repeated; 2. Eccentric pre-conditioning drills, for example, drop and hold jumps where the emphasis is just on the ‘landing and hold’ after the drop. Another example is eccentric weight training, where the emphasis is placed on the lowering phase of an exercise, such as controlling the weight as it is lowered to the chest during a bench press. Eccentric muscular damage is a long-term probability for the distance runner if they run into their middle and latter years. Gradually the ability of their muscles to stretch and recoil diminishes due to the accumulation of thousands and thousands of miles in their legs (or more specifically their muscles). This becomes particularly manifest in runs over 10 miles.

Weight train

In terms of pre-conditioning, weight training is a must, since it can reduce the incidence of injury by strengthening soft tissue. This is a very important consideration for endurance athletes, who may be wary of weight training because of its theoretical potential to ‘interfere’ with actual activity performance. page 13

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Table 1: Trigger point self-diagnostic test to identify potential ‘runner’s knee’ Injury Self-test Runner’s knee Palpating the knee cap (See Table 2 for a potential ‘treatment’)

Method The coach uses his top hand to push down on the knee-cap, lifting the lower pole of the patella. The thumb and forefinger of the lower hand then apply pressure to the lower borders of the inferior poles (sides) of the patella. If there is pain, it is more than likely that the athlete is suffering from/ developing PFPS.

Adapted from Noakes – The Lore of Running 4th edition

However, this should not be a problem if the ‘right’ exercises are selected – see subsequent chapter (6, 7, 8 & 9) for specific exercises and routines. Table 2 lists a selection of weight training, resistance and drill-type exercises that are great running pre-conditioners.

Why heavy weight training can benefit the runner

To further illustrate the role of weight training in preconditioning, let’s consider the use of heavy weight eccentric calf raises as a means of combating Achilles tendon injury. Tendinosis is the technical term for degeneration of Achilles tendon tissue, while Achilles tendinitis refers to inflammation of the soft tissue. Most Achilles pain is now believed to be a consequence of the former, particularly in runners who are mature in training terms. Alfredson and associates discovered that heavy weight eccentric calf-lowering exercises were a great treatment in research on two matched groups of 15 recreational athletes, both suffering from long-term achilles tendinosis (2). The first group performed the heavy calf raises with an emphasis on the eccentric phase, while the other received ‘normal’ physiotherapy treatment. At the end of the 12-week

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Table 2: Running pre-conditioners Exercise Leg extension

Preconditioning relevance Stabilises and strengthens the knee joint

Comments/exercise pointers

Suitable for independent left and right leg training for more balanced strength development. Backwards Improves agility, lower limb Can be included as a regular element of and strength, flexibility and a warm-up sideways kinesthetic awareness (the running awareness of body in space) Eccentric Strengthens Achilles See text below calf-raises tendons Dynamic Develops specific eccentric Stand tall and cycle one leg underneath standing leg hamstring strength, without the body in an out and back running cycling the impact forces action. Use a wall to aid balance. associated with running Increase speed as confidence develops. It’s the motion of the foot extending in front of the body and its arrest by the hamstrings that is the prime cause of a hamstring strain. The eccentric contraction in this exercise preconditions against this. Eccentric Develops the absorbent Set up a Smith machine so that it squats strength of the thigh allows the weight to be lowered under muscles and reduces injury control. risk Single leg Reduces the risk of Stand on one leg and tuck the heel of squat runner’s knee and aids the other up toward your bottom. balance Keeping your knee above your ankle and torso upright, squat down. Keep the heel firmly on the floor and push back up through the heel. Complete reps and perform on other foot. Leg press Reduces the risk of Seek expert advice if exercise causes runner’s knee pain. Ankle dorsi- Reduces potential for shin- Sit and place an ankle weight around flexion splints one foot. Keeping your heel on the ground pull your toes up to your shins, hold and lower. Complete reps and perform on other foot. page 15

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Gender differences must also be considered when pre-conditioning. There are significant biomechanical differences between men and women that could lead to injury if not taken into account. Female athletes are at 4-7 times greater risk of anterior cruciate ligament (ACL) injury than their male counterparts playing at similar levels in the same sports. This is because of gender differences in hip and lower limb alignment, which can lead to increased knee joint torsion in women. The ACL is one of the four main knee ligaments and is often damaged by twisting and turning movement. Hewett and various collaborators from the Cincinnati Sports medicine and Orthopaedic Centre in Ohio have carried out a great deal of research into this vital area for pre-conditioning and in consequence, a plyometric training programme has been devised to reduce the incidence of knee damage in female athletes(3). Females are much less able to withstand eccentric loading when jumping compared to males and they are also less skilled. Teaching proper biomechanics and following a specific strengthening routine involving eccentric exercises and paying particular attention to hamstring strength can significantly reduce the incidence of ACL injury in women.

training programme, the weight training group were able to run at pre-injury levels. By contrast, the controls did not respond to physiotherapy and ultimately needed surgical treatment. As is probably becoming apparent, pre-conditioning is an incredibly complex phenomenon, and coaches/runners need to have a full understanding of running from a biomechanical and physiological basis in order to avoid injury through preconditioning. This knowledge should lead to the development of a relevant pre-conditioning regime. This should also be matched to the abilities and training level of the runner. When this is done then running injuries will be much less likely to occur.

References 1. Med Sci Sports Exerc, 2004 Mar,36(3):379-87 2. Am J sports Med. 1998 May-Jun;26(3):360-6 3. Am J Sports Med. 1996 Nov-Dec;24(6):765-73)

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2. Drills and conditioning exercises to run stronger Putting one foot in front of the other should be simple. But if it were, we’d all be super-fit runners striding purposefully around the streets and across the countryside powered by our endurance engine and benefiting from a silky-smooth stride. Running drills and specific weights exercises can improve your technique and strengthen key running muscles, reducing injury potential. In this chapter a number of drills and specific weight training exercises are identified and described. Further relevant exercises are provided in the subsequent chapter that covers the dynamic running warm-up.

1. Foot-strike drills

On foot-strike the foot normally rolls in to absorb impact forces – this is known as pronation. If the foot rolls in too far this is known as over-pronation and injuries can result. It’s therefore important to have your gait checked by a suitably qualified person. Many specialist running stores offer foot scans and such analysis and will then recommend the right shoes for you. Improving your foot-strike will, however, improve your running performance. Here are some conditioning drills that you can do (ensure you are fully warmed up before performing): a) Straight leg jumps The ankles and calf muscles provide power to the running stride – but are often overlooked compared to the thighs and glute muscles. If you improve their elastic properties through plyometric (jumping) drills then you can achieve greater speed and distance travelled on each and every stride. A plyometric muscular action is a bit like pulling out a spring page 17

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and then letting it go, immense amounts of energy will be released as the spring recoils. The muscles of the ankle, knee and hip are put on stretch on foot-strike (the eccentric contraction), they then fire rapidly as they shorten to produce power (the concentric contraction). Improving your plyometric ability will make you a better runner (plyometric training is covered in more detail in a subsequent chapter).

How to perform

Stand with your feet about shoulder-width apart and, primarily using your feet and ankles and calf muscles, jump into the air. Swing your arms to aid your power. Land lightly on your forefeet and immediately spring into another jump. Do: 3 x 20 b) Foot/ground/reaction drill

When your foot strikes the ground your heel should be travelling back towards your body to pull you forward into the next stride. If the foot is advanced too far forward then the contact will act to break your forward momentum. This drill will improve the biomechanics and power of your foot-strike. Using a running track start to jog slowly forward and then perform a series of low skips, emphasising the pull back and striking action of the foot against the track. Aim to pull your heel back quickly and under your hips to pull your forward. Contact should be made dynamically and slightly heel first and the foot should be straight – hold your foot in a toe-up dorsi-flexed position. Perform on one leg and then on the other. Keep your torso upright and look straight ahead. Coordinate your arms with your legs using the opposite arm to leg. Do: 4 x 20m Variation: you can perform this drill to one side only each rep i.e. ‘step’, ‘skip’, ‘step’, ‘skip’ and so on. page 18

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c) Seated calf-raises

This weight exercise will target the soleus muscle. This is the smaller of the two main calf muscles (the gastrocnemius is the larger). The soleus provides a supporting role to the powerproducing ‘gastroc’. It is targeted when the knee is bent. Developing soleus strength can help to stabilise your footstrike and reduce ankle and leg problems.

How to perform

Sit on the seated calf raise-machine, and position the bar across the top of your thighs and your toes across the foot rest of the machine. Select the appropriate weight to lift. Extend your ankles to lift the weight to a 1 count and lower to a count of 3-5. The controlled lowering (eccentric phase) of the exercise will increase the absorbency capabilities of the muscles of the lower leg and crucially the Achilles tendons. Do: 3 x 10 (using a medium heavy weight around 70% of your 1 rep maximum)

2. Recovery phase drills

The recovery phase occurs when you are on one leg and moving into the next (known as the ‘stance’ phase). Your legs will naturally flex, store energy and return this into the next stride by extending on each impact – the plyometric reaction. The hamstrings are important during the recovery phase as they contribute to lifting the leg up behind your body and then control its forward momentum once the foot moves to an in front of the hips position, then pulls the foot back to the ground. It is at this point when the hamstring is working eccentrically (as was identified in the pre-conditioning chapter) when the majority of hamstring strains occur. These drills and exercises will improve specific hamstring strength. a) ‘Four’ drill

Stand tall next to a rail (or suitable height object) and place your inside hand against it for balance. Position the inside foot page 19

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slightly in advance of the other with your heel slightly lifted off the ground. Your other foot should be flat on the ground, keep your torso upright and your gaze straight ahead. Using your hamstrings, pull your heel up to your bottom. Your knee will advance in front of your hips – but don’t swing the leg. Stop the movement (it’s this position which when viewed from the side looks like a ‘four’ – hence the name of the drill). Focus all your energy on firing your hamstrings, to pull your heel up and back. Do: 3 x 20 on each leg b) Leg cycling

How to perform

Stand next to a suitable height fence/object and place your inside hand on top of it to provide balance. Lift your outside leg to a thigh parallel to the ground position, and then sweep the leg back down and under your body, pulling the heel up toward your bottom and then pushing it out to the front. Basically you are simulating the running action whilst stationary on one leg. Doing this will develop that crucial eccentric (lengthening under load) strength in your hamstrings to combat potential injury. Do: 3 x 20 on each leg (build up the speed of the drill over time)

3. Leg drives

The greater the force you exert against the running surface, the faster runner you will be, irrespective of your chosen running distance. The ‘leg drive’ is crucial in this respect. This occurs when the grounded leg extends to push you forward after footstrike and ends in ‘toe off’ ie with your ankles extended. When running, it is best to avoid emphasising leg drive as this can invariably lead to your hips dropping and your running style becoming a bit lopey. You’ll also expend more energy. However, by performing specific leg drive enhancing exercises, you can increase your propulsion and therefore your running speed. page 20

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a) Hill running

How to perform

Find a relatively steep hill (10-15 degree angle), which allows you to run 30-40m. After a suitable warm-up, run up the hill at 80% effort concentrating on good form. Take a slow walk back, recovery and repeat. Do: 8 runs. Do this session once a week before a longer run, and you will find that your running power and speed improves. b) Leg drives (speed bounds)

How to perform

Using a running track, mark out a distance of 20m. Start with your legs hip-width apart. Dynamically extend one leg behind you to push yourself forward. Then without extending the foot of your other leg in advance of its knee, perform another drive with your other leg. Continue ‘driving’ over the track as described to complete the 20m distance. Land on your forefeet on each stride and try to make each contact as light and as quick as you can. Coordinate your arms with your legs and don’t look down. Do: 4 x 20m c) Weights exercise: hip extension

How to perform:

Adjust the machine so that you are able to fully extend your leg as you push the weight behind you. Position the pad under your knee. Hold the machine’s grips and, keeping your trunk as upright as you can, push your leg back and away from you. Do: 4 x 10 using a medium to heavy weight (approx 70% of 1 rep).

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4. Arm action drills

If you are an endurance runner you don’t need to pump your arms like a sprinter when on a 30 minute run. However, there are times when running when a more powerful arm drive is required, for example, when climbing a hill, or for a sprint finish if you race. a) Lunge with arm sprint action

How to perform

Take a large step forward into a lunge. Both knees should be bent to 90 degrees. Keep the knee of your front leg over its ankle and the knee of the rear leg a few centimetres from the floor. Keep your chest elevated and pump your arms as if sprinting. Maintain a 90-degree angle at your elbow joint and your shoulders square onto the front, chin parallel to the ground and eyes looking forward. Do: 4 x 30 secs with a 30-second recovery (2 sets each with a right and left leg lunge lead).

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3. The dynamic warm-up – to strengthen and maximise running performance The approach to warming up for sports activities has changed dramatically in recent years. For years a typical sports warm-up would involve 5-15 minutes of gentle cardiovascular exercise to raise body temperature, such as jogging, followed usually by static (held) stretching movements. There are more effective ways to warm up for running. It should be noted that many of the exercises referenced in chapters 1, 2 &3 are suitable for inclusion in the sport-specific warm-up, for example, leg cycling.

Why warm up specifically for running? A running specific warm-up will:

1. Raise body temperature – this process will ‘switch on’

numerous physiological processes that make subsequent vigorous exercise more effective and safer; 2. Fire up the neuromuscular system to unleash physiologically heightened performance (of which more later and particularly relevant to sprinters); 3. Put you in the right frame of mind to get the best from your body (known to sports psychologists as being in the ‘zone of optimal functioning‘ or simply ‘in the zone’). 4. Improve sport-specific range of movement (SSROM) due to decreases in viscous resistance (muscles literally become more stretchy); 5. Increase oxygen utilisation in muscles, as haemoglobin* release is facilitated at higher body temperatures. page 23

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*Haemoglobin is the major element of red blood cells. It’s an iron/protein compound that boosts the oxygen carrying ability of blood about 65 times. Exercise physiologists have often challenged the physical value of a warm-up; it has been suggested that in real terms there is little actual value to it. However, for an athlete from any sport to enter a competitive or training situation without prior preparation seems inconceivable. The rationale behind the running-specific warm-up is at least a much stronger one, when compared with the older traditional warm-up format. However, as a runner, you might think that a gentle jog before commencing your faster run is all that is needed. Yes, you could probably get away with this in this instance; however; by not warming up more extensively you are missing out on a prime opportunity to strengthen your running muscles and perform drills and exercises that will boost your performance over time and reduce injury.

Build strong foundations – strengthen your feet

Your feet are your running foundations and strengthening them will improve your running and reduce your injury potential. It’s not recommended that you complete your next 10k in your socks! However, if weather permits or you are training indoors or on a dry athletics track, then performing some of the sport-specific warm-up drills described over 10-20m without shoes can be very beneficial.

The sports-specific warm-up The sport-specific warm-up originated from the former Soviet Bloc (particularly for speed and power athletes). Their athletes were using these types of warm-ups from at least the 1970s, but it is only recently that they have become popular in the West. The sport-specific warm-up is designed to optimally prepare the body and mind for sport. It is relatively short, focused and progressively dynamic.

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Static stretches Static stretches should only be performed as a peripheral element to your running warm-up. They could be used, for example, to elongate muscles that are prone to tightness during endurance exercise, for example the calf muscles. However, these held types of stretches have little actual value in terms of improving running performance – they do have a value in your training routines, however, as will be indicated later.

Because of their thick mid-soles, normal running shoes can prevent the calf muscles and Achilles tendons from flexing optimally. They also reduce the runner’s ability to specifically strengthen these areas and the foot itself – research has shown that stronger feet can enhance speed and agility. Barefoot training should be progressed gradually, as years of wearing sports shoes for training will have reduced the resilience of the feet and lower limbs. It is interesting to note that there has been a recent growth in barefoot running in terms of exercise classes and even shoes designed to facilitate barefoot running. Running shoes have been designed to mimic the action of the bare foot, Whilst Vibram makes neoprene socks (called Five Fingers) which offer protection to the foot when running outdoors. The typical human foot has 26 bones, 33 joints and more than 100 muscles, tendons and ligaments. Specifically working them through performing exercises barefoot will provide a great foundation for your running to be built on.

Running-specific warm-up exercises

The exercises described in the following section are applicable to runners of all speeds. Jog for a minimum of 5 minutes before performing and progress gradually in terms of distance, reps and sets (drills covered in the previous two chapters can also be included). Suggested reps and sets are provided but these are for guideline purposes only. page 25

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1. Lunge Walk

Great for: loosening up the hips and hamstrings and strengthening the quads, glutes and hamstring muscles Take a large step forward into a lunge, then step forward into another lunge. Keep the chest up and look straight ahead, coordinating arm and leg movements – ie opposite arm to leg. Do: 4 x 20m 2. High Knee March

Great for: hip flexor and ankle strength. In an alternate stepping action, extend up onto the toes of one leg, while lifting the thigh of the other leg to a parallel to the ground position. Next, dynamically drive this leg toward the ground, to strike it on your forefoot. Repeat. Coordinate arms with legs and keep the chest elevated throughout. The speed of the drill can be increased as the warm-up progresses. Do: 4 x 15m 3. Elbow to Inside of ankle lunge

Great for: hip flexibility and hamstring strength and will develop better balance. The forward lean also stretches the lower back. This exercise is very similar to the lunge walk, except the runner extends their trunk forward over their front leg after they have lunged. So, if your right leg were to the front, you would take your right elbow down to the inside of your right ankle, step into another lunge, incline your trunk forward and repeat to the left side. 4. Calf Drill

Great for: lower limb and Achilles tendon strength and flexibility. page 26

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Keep your legs relatively straight and use a heel-to-toe action to move forward. Coordinate your arms with your legs and keep your chest elevated. Try to ‘roll’ across each foot and take small steps. Do: 4 x 20m 5. Sideways and backwards skipping/running

Great for: lower limb and ankle strength, agility and flexibility. Performing these drills will pre-condition against common running injuries, such as shin-splints, and strengthen the knee and ankle joints (see chapter 1). While doing them you should focus on being ‘light’ on your feet and generating movement from the balls of their feet. This drill is also a plyometric one and will improve your reactivity and leg power.

Sideways running

Assume a side-on position with your feet just beyond shoulderwidth apart. Lower into a three-quarter-squat position. Lift your arms out to the sides until they are parallel with the ground. If skipping to the left, push off from the inside of the right foot while stepping to the left with the left. Land lightly on the left foot, then the right, and push off into another skip. Repeat.

Backwards running

Ensure that there is nothing behind you. Stand tall with feet shoulder-width apart and push off from the ball of one foot, to land lightly on the ball of the other foot. Take a short step. Then continue to push backwards from the balls of the feet to complete the required distance. Coordinate arms with legs – focus on driving each elbow back. Keep your head up and focus your gaze into the distance. Perform the exercise at about 50% effort, until familiarity is gained and then progress to faster speeds. page 27

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Variation: On pushing back into each step, lift each leg up, out and back further, to literally run in reverse. This will open up stride length and develop quadriceps and calf muscle strength. These exercises are also known as back-pedals and they are often used by sports rehabilitation specialists treating ACL injuries (see chapter 1) and lower back injuries. Very often the injured runner can return to the back pedal before they can run forwards. Do: 3-4 x 20m 6. Simulated running arm action

Great for: strengthening the shoulder and back muscles specifically for running. Will also develop relevant core strength. Take a large step forward into a lunge position. Look straight ahead. Pump your arms backwards and forwards as if running. Maintain a 90-degree angle at your elbows throughout the drill. Try to remain as relaxed as possible throughout the exercise, Attention should be paid to keeping the shoulders down and not letting them rise up to around the ears. It’s also important to keep relaxed throughout the drill – tension will impair performance and increase energy expenditure. Light dumbbells can be used to develop greater strength and speed, but their weight should not affect technique. Do: 2-4 sets for 15-60secs, varying arm speed. 7. Standing leg drives

Great for: developing hip flexor strength (the muscle to the top front of your thigh) and improving leg drive. Lean forward against a wall with your hands placed flat against it at shoulder level. Feet should be shoulder-width apart and page 28

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approximately 1m from the wall, your head up and body braced in its angled position. Lift your right leg until its thigh is parallel to the ground. Then, working from the hip, dynamically ‘drive’ (push) the leg back down so that your forefoot contacts the ground. Immediately on contact, pull the leg back to the starting position and repeat. Do: 3 x 10 on each leg, gradually increasing the speed of the drive 8. Leg cycling

Great for: developing eccentric hamstring strength and reducing hamstring injury – (see chapter 1 for a detailed description). Variation: Two Swings, One leg cycle Assume a side on position to a wall/barrier and rest against it with your inside arm for balance. Swing your leg, keeping it straight, to the front and to the rear of your hip. On the second swing when the leg advances in front of your body, flex (bend) your knee and drive the leg down, round and back under your hips, pulling your heel up toward your bottom. Let your thigh come forwards and extend your lower leg before pulling it back round behind the body and swinging the leg through straight to the front. Do: 2 x 6 on each leg 9. ‘Walking’ running action drill

Great for: all over body running strength, balance and coordination Stand with feet slightly apart. Lift your right leg to a thigh parallel to the ground position while at the same time pushing up onto the toes of the grounded foot. Claw forward with the suspended leg’s lower leg, let the foot come down to the ground, while lifting page 29

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and pulling the previously grounded foot through to the front to step forward. Sweep its heel up close to your bottom as you pull it through. Coordinate your arms with your legs (opposite arm to leg) and keep your chest elevated. In reality this drill simulates the running action but at walking pace. Variations: Perform the drill as above: a) with arms held over head b) with hands on hips c) holding a weight/powerbag/medicine ball overheard at arm’s length d) at jogging and faster paces Do: 4 x 20m

Stretching Methods Passive stretching

A passive stretch is achieved by easing into the stretch avoiding jerky or dynamic movements, with the end position held for 15-20secs or longer. Gravity or external force – the latter provided by another a training partner, coach, machine, belt or rope – provides the means to stretch. Active stretching

Active stretching involves you physically holding the stretched limb in position – although this may sound the same as a passive stretch, there is actually a big difference as this type utilises muscular strength to hold the stretched muscle in position. This type of stretch is more sport- and running- specific than passive stretches because muscles are moved and held in place by their own actions, just as they are in sports activities. Raising one arm up straight by the ear in alignment with the body and holding it there for 10-15secs is a typical example of an active stretch, another is pulling one leg back as far as possible from the hip from a lying on the back position – in this example, the leg can be folded at the knee or extended. page 30

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The Relevance of Stretching to Running Despite the relevance to enhanced performance of a running-specific warm-up and using the drills described in previous chapters, there is still a place for stretching in your training. As a runner you will be familiar with static held (active/passive-type) stretches, such as bending down to the toes to stretch the hamstrings. These may have formed the mainstay of your running warm-ups in the past, however, these have little actual relevance to specifically preparing your body for running, as has previously been indicated. Despite this, there is still a need to incorporate them and other similar styles of stretching into your running training for the following reasons: To improve sport-specific range of movement (SSROM). If you have tight hamstrings, quadriceps and hip muscles, you will be more prone to injury, such as runner’s knee (see chapter 1); To aid relaxation and recovery. Because of the dynamic nature of running, training can tighten muscles. Regular passive stretching will combat this tightness and aid recovery; To boost the effectiveness of the warm-down. As a runner you should stretch as part of your warm-down to aid recovery and elongate muscles that may have tightened during their workout.

PNF stretching

Proprioceptive neuromuscular facilitation (PNF) stretching is often recommended as one of the best ways to improve everyday ROM and SSROM. Although it’s possible for a runner to perform PNF stretches on their own, perhaps with the aid of a towel or a band, they’ll get more from them if they have a partner to assist them. PNF works on the basis of twodirectional force increasing the stretch potential of the muscles, by short-circuiting the stretch/reflex. The stretch/ reflex is a complex mechanism that prevents a muscle from being over-stretched. If you were to stretch your hamstrings while lying on your back, keeping the other flat and pulling one leg up and toward you, a point would be reached when the leg would travel no more, this would be the result of the stretch/ reflex kicking in. PNF stretching as mentioned gets around this page 31

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PNF stretch for the hamstrings Lie on your back with your arms by your sides. A training partner/coach should assist as you lift one leg up and back toward your head. Maintain a slight bend at the knee joint of the active leg, with the other leg pressed firmly against the ground. The leg being stretched will travel back to a point where further movement becomes difficult – when the stretch-reflex kicks in. This position should be held for 20secs. You then should then apply force by pushing back against the partner through their leg (the partner must obviously be braced and ready to offer resistance). Relax, then repeat for a further 15 seconds, you should find that at this point your range of movement increases.

and deactivates it for a short period in which the stretch can be extended beyond previous limits.

Stretching impairs running speed

Much research indicates that static stretching has no benefit to running and sports performance. Sports scientists studied the effect of 30 second passive stretches on the 20m sprint times of collegiate athletes. The hamstrings, quadriceps and calf muscles were all stretched – key muscle groups involved in sprinting. The result: sprint times increased in all cases.

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4. Sprinting for faster running The faster your top speed, the easier it will be for you to maintain a slower pace. There have been various examples of sports science research that indicate that the fastest ‘endurance’ runners over 40m are the fastest over their chosen distance. For example, 10000m. It is important not to neglect speed and sprinting as a strength developer for your running, including it in your workouts will provide great pay-offs. In chapter 2 drills and selected conditioning exercises were provided and related to the parts of the running stride. The drills would be very much part of the sprint athlete’s repertoire. When sprinting ensure that you have warmed up dynamically and have performed 3-5 40m runs which gradually increase in speed before sprinting flat out (known as ‘strides’). If you have not sprinted for a while progress gradually and always underestimate what you think you can achieve.

Selected sprinting workouts

These workouts are best completed on a running track. You should be fully recovered between efforts. Fatigue will impair performance. Relaxation is of key importance when sprinting, tension will slow you down and is more likely to cause strain. a) 6 x 60m sprints, from a standing start b) 2 x 3 x 40m sprints with a 10m jog on c) 6 x 30m sprints with a 20m fast acceleration build up d) 20m accelerate/20m relax/20m flat out e) 4 x 80m off bend runs Take a full recovery between runs i.e. 90sec-3min and where there are sets 5-10min. page 33

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Getting fired up to run fast

It is important that you are in the right frame when you sprint or do faster track and roadwork sessions. If you’re not you won’t get the maximum benefits from your workouts. Sprinters often perform specific drills to ‘turn up’ their neuromuscular system, so that they are in the right state of physical and crucially mental readiness to perform at 100% speeds. Only a few repetitions (4-6) of these exercises should be performed prior to competitions, or workouts where flat out or near to top running speeds are required. They should form part of the later stage of the dynamic warm up, when the body is ‘ready’ for intense movements. Note: many of the drills described in chapters 2 and 3 will serve a similar purpose, if performed at maximum or near to effort. 1. Body rotation from short stance lunge position

Take a medium step forward into a lunge. Keep your chest elevated and look straight ahead. When ready turn as fast as possible through 180 degrees to reverse your foot position and stance. Initiate the movement by twisting through the ankles, knees and hips. Pause before rotating back the other way. Do: 2 times in each direction 2. Knee to hand drill

Assume a similar lunge position as in the previous exercise. Hold the palm of one hand out just above parallel to the ground. When ready, or to a command, drive the leg on the same side as the hand as quickly as you can, so that the knee contacts your palm. Do not take your hand to your knee – the movement should be initiated from your hip flexor. Do: 5 times on each side and then change legs 3. Fast knees into sprint

On a running track, progress forward by taking small steps lifting your knees to a near parallel to the ground position. page 34

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Build up your speed. Contact the track on the balls of your feet, after about 10m start to lengthen your stride whilst trying to keep increasing your leg speed, run on for another 20-30m. With familiarity and practice, you can attempt to start the drill with your legs moving at 100% speed. Progressing into running from this will prove a challenge, but will enhance your ability to develop a faster cadence.

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5. Core strength for runners Although you might not appreciate it your core is crucial for running. It transmits the forces generated by your limbs and if not suitably conditioned will reduce your running efficiency. A equally strong core will also protect you against injury. Sit-ups and crunches are less effective than more static (isometric) exercises such as the plank and its variations, which target the deeper abdominal muscles, such as the transversus obliques. Whereas crunches and other similar flexion/extension exercises predominantly target the larger, surface muscle, the rectus abdominis. Note it is also important to include twisting movements in your core training to develop the core muscles that combat the torque that go through your body when running and assist in keeping your torso upright and ‘strong’ when running.

Great running core strength exercises 1. Side plank with rotation

How to perform: Lie on your side and lift your body so that your supporting elbow is below your shoulder and your lower arm facing forward. Stack your feet. There should be a straight line running from the top of your ear, through your shoulder, hip, knee and ankle. Reach up with your free arm so that it is at right page 37

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angles to the ground – this is the start position. Hold for a twocount and then take its hand under your body, rotating your hand as you do so – take your hand under your body and turn your head to look behind you. Rotate back to the start position. Complete your designated number of repetitions and repeat on the other side Do: 3 x10 on both sides 2. Alternate knee to elbow crunch (‘bi-cycle crunches’/ chinnies’)

How to perform: Lie on your back and then crunch up and across whilst bringing one shoulder to its opposite knee. Return to the start position and repeat to the other side. Keep your hands by your ears and elbows out throughout the exercise Do: 3 x 20 with 30sec recovery 3. Lying torso twists

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How to perform: Lie on your back with your hands outstretched and backs of hands on the ground in a crucifix type position. Bring your legs in toward your torso, bending them at the knees. When your thighs are at right angles to the ground rotate your legs slowly to one side. Arrest the movement a couple of cms from the floor and then take your legs over to the other side. Keep your shoulders down at all times. Do: 4 x 10 4. Plank

How to perform: Get into a press-up position but support your weight on your forearms which should be extended in front of you. Maintain a straight line through the top of your head, shoulders, top of your bottom and heels. Brace your core and resist the temptation to sag and move out of alignment. Do: 4 x 30sec holds 5. Plank with leg lifts

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How to perform: Assume a plank position as in 4 above. After a 10 count, lift one leg and, keeping your hips as straight at possible, lift and lower it 10 times. Lightly contact the ground with your toes. Swap legs immediately and perform another 10 reps. Finish by holding the plank position for a further 10 count. Do: 4 6. Glute bridge

How to perform: Lie on your back and push your hips up, keeping your heels flat on the ground. Although this exercise will also target your glute muscles, it will also work your core muscles. Do: 4 x 8 7. Swiss ball plank

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How to perform: Place your forearms on the top of a Swiss ball and walk your feet back so that you are in a plank position. As with all plank variations, focus on keeping your body in correct alignment. To assist you in doing so, you could get a training partner to place a broomstick across the top of your body, so that your head, shoulders and bottom are all touching it. The instability of the Swiss ball will add to the muscular recruitment of the exercises, as you have to work that little bit harder to hold yourself in place. Do: 4 x 10 You’ll find other core exercises in the weight training for running programmes that follow.

Running training tip: Include a set of abdominal exercises in your warm-up. This is a time-effective of way of making sure that you develop and maintain core strength across your training.

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6. Weight training for running Runners often neglect weight training, preferring to put in the miles on the road, track or country rather than push out reps in the weights room. However, weight training can be very beneficial to the runner. In this chapter we provide the reasons why you should weight train to boost your running performance and prevent injury and provide you with selected workouts and specific exercises. The exercises have been selected for their appropriateness to running. They emphasise the legs and core. Unless you are a sprint athlete there is much less of a need to develop arm power.

The Running Weights Workouts Workout 1.

Purpose: to specifically strengthen the muscles used in running and reduce injury potential. Suitable for: runners of all levels and distances. Weight to lift: a medium heavy weight (around 60% of 1 rep maximum), where applicable. How to progress the workout: Increase the weight lifted (where applicable) and reduce the reps to 6-8. Ensure you are fully recovered before attempting sets. Doing this will promote greater strength as opposed to endurance. For endurance, increase the number of reps performed and decrease the recovery and weight lifted – for example, 4 x 20 reps with 10secs recovery between exercises and as little as possible between exercises. Use a weight around 40-50% of 1 rep maximum.

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Workout 1

Exercise

Reps

Sets

Recovery 30secs between legs and after sets are completed As above

Single-leg squat

10 (each leg)

3

Single-leg dead-lift

10 (each leg)

3

Walking Lunge with twist

10 (each leg)

3

Calf raises

20 (each leg)

3

Swiss ball hamstring Curl

15

3

30secs between reps and sets

One-leg dynamic bridge

15-20 (each leg)

3

30secs between legs and after sets are completed

Roll-outs

10-15

3

60secs

20secs between reps and sets 30secs between legs and after sets are completed

Exercise Descriptions 1. Single-leg squat

Targets: calf muscles, quads and glutes. How to perform Stand on one leg and tuck the heel of the other up toward your bottom. Bend your standing leg to lower your body. Keep your knee over your ankle and focus on dropping your bottom straight down. Push back up and extend your hips as you do so. Try to keep your torso upright, maintaining the natural curves of your spine, and look straight ahead. 2. Single-leg dead-lift

Targets: hamstrings, glutes and lower back. How to perform Hold dumbbells at arms’ length by your sides. Stand on one leg and maintain a slight bend at the knee. Tuck the heel of your other leg up toward your bottom. Lean forward from your hips, keeping your back in alignment, and lower the dumbbells to just in front of the standing foot. Pull back up to start position by engaing your hamstrings, glutes and lower back. page 44

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3. Walking lunge with twist

Targets: legs, glutes and torso – will improve balance. How to perform Step forward into a lunge, but step slightly outside of your page 45

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centre line to provide a more stable platform for the twist. Hold the weight (medicine ball/dumbbell/kettlebell) at arms’s length in both hands. Make sure the twist is slow and controlled. Note: this exercise is not suited to using a heavy weight. 4. Calf raises

Targets: calf muscles – notably the larger more powerful gastrocnemius. How to perform Support the weight across your shoulders if using a barbell or hold dumbbells at arm’s length. Raise up onto your toes. Lower under control. Keep looking straight ahead, maintaining the natural curves of your spine. Tips: emphasising the lowering phase of the movement, by using a 5 count, will develop eccentric strength in the Achilles tendons and other supporting soft-tissue structures, reducing potential injury to this area – see chapter 1 for more detail. Perform the exercise off of a low step to increase the range of movement. 5. Swiss Ball Hamstring Curl

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Targets: hamstrings and glutes will also build core strength. How to perform Place your heels on the ball and lift your hips, keeping your back and head on the ground. Keep your hands by your side (your weight should be supported through your upper back). Keep your hips high and glutes contracted as you pull the ball in and then roll it away.Work in a slow, controlled and balanced manner. Progression: aim to be able to do the exercise one leg at a time. 6. One Leg Dynamic Bridge

Targets: hamstrings and glutes. How to perform Lie on your back and place your hands by your sides. Lift your hips and squeeze your glutes. As you do this, lift one leg to a near parallel or parallel to the ground position. Lower under control and repeat with other leg.

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7. Roll-outs

Targets: core. The deep stabiliser muscles of your trunk are essential for controlling the twisting and turning forces that are generated when running – this exercise dynamically targets them. How to perform Kneel and place your hands to the sides of a Swiss ball from a kneeling position (position a mat under your knees for cushioning). Lean into the ball, maintaining a neutral spine, and extend your arms and body to roll the ball away, then draw the ball back in and repeat. Contract your abdominal muscles strongly throughout.

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Workout 2.

Purpose: To develop running specific strength and endurance. Suitable for: runners of all speeds. Weight to lift: 40-50% 1 rep maximum. How to progress the workout: as workout 1.

Exercise Descriptions 1. Lunge

Targets: legs and glutes. How to perform Hold dumbbells at arm’s length or support a barbell across your shoulders. Take a large a step forward into a lunge, bending both legs at the knees to a 90-degree angle. Keep your front foot flat on the floor. Push back up through the heel of your front foot, pause and repeat. Repeat all reps on one leg before changing to the other. Keep the knee of your front leg over its ankle throughout the exercise.

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2. Single-leg calf raise

As with the double calf-raise variant (see workout 1), this is a great exercise for shoring up the Achilles tendons and reducing injury potential. Hold dumbbells at arm’s length or support a barbell across your shoulders. Stand with your heels over a low step. Lift the heel of one leg a couple of centimetres from the floor. Extend the ankle of your other foot to lift your body. Pause and then lower under control. Complete all your reps and then swap legs. 3. Squat

Targets: legs and glutes. page 50

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How to perform Stand with your feet hip-width apart. Look straight ahead and lower your thighs to a parallel or near parallel to the ground position. Keep your heels on the ground and maintain the natural curves of your spine. Push back up through your heels to stand back up. 4. Alternate knee elbow crunch (‘chinnies’)

Targets: core. How to perform Lie on your back and then crunch up and across while bringing one shoulder to its opposite knee. Return to the start position and repeat to the other side. Keep your hands by your ears and elbows out throughout the exercise. 5. Swiss ball-squat

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Targets: legs, glutes and core. How to perform Hold dumbbells at arm’s length. Place a Swiss ball in behind your back and lean back against a wall. Position your feet shoulder-width apart. Brace your body and bend your legs to squat down to a 90-degree (or near to) angle. Push back up through your heels. Keep your knees over your ankles. 6. Sprint arm action

Targets: arms, shoulders and core. Take a large step forward into a lunge. Hold light dumbbells in your hands and bend both arms so that there is a 90-degree angle at your elbows. Brace your core and pump your arms backwards and forwards as if sprinting. Keep your chest elevated and look straight ahead. Try to remain relaxed as you complete your sets. 7. Lateral lunge

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The lateral movement will improve your balance as well as leg strength. Targets: legs and glutes. Hold dumbbells at arm’s length by your sides or place a barbell across your shoulders. Take a large step forward to your right, to about a 45-degree angle. Turn your ankle so that your knee hinges. Lower your thigh to a parallel to the ground position, keeping your knee over your ankle. Push back though your heel to the start position. Complete all your reps and then perform on your left leg.

Will weight training make you a better endurance runner?

In order to get better at running distance, you need to improve the efficiency of your heart and lungs to pump body around your body. Over tim,e your heart will be able to pump more oxygenated blood (‘stroke volume’) at decreased effort (‘heart rate’). Consequentially your VO2 max and your lactate threshold will improve – the former refers to the maximum amount of oxygen your body can process and the latter to the maximum pace you can sustain aerobically. It’s perhaps less well-known that your muscles and specifically their muscle fibres will also respond and adapt, and this is where the debate over the value of weight training for endurance running starts. Endurance training will target your slow twitch muscle fibres. These are known as, Type1 or ‘red’ fibres. They are responsible for prolonged muscular action – they’re the ones you want to proliferate if you are training for a marathon, for example. Steady-state aerobic running will increase their numbers and their ability to process oxygen (oxygen is the fuel that ignites the chemical reactions within the muscle to produce constant muscular contractions). Weight training and in particular heavier weight training using loads in excess

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of 60% of 1 rep maximums will target fast twitch fibre. There are two types of these ‘white’ fibres: intermediate fast twitch (‘Type IIa’) and fast twitch (‘Type IIb’). Twitch or more specifically ‘twitch rate’ refers to the contraction speed of the specific muscle fibre. Fast twitch fibres have a twitch rate three times greater than slow twitch fibres – specifically 30-70 twitches per second. It is argued that training for strength and power using weight training and endurance methods as the same time can be counter productive, ie the potential to increase the power producing capability of a muscle/muscle group through lifting weights is literally cancelled out by the endurance training. This is known as the ‘interference effect’ and has led to many coaches and runners eschewing weight training. It is the case that few research studies actually indicate that there is a direct benefit to weight training for the endurance runner (or endurance athlete) in general in terms of specific enhancement of running endurance performance, however, the ‘secondary’ benefits are much less disputable, and the key argument here is in terms of injury avoidance and improvement in running technique. Weight training (and other resistance training methods, such as body weight exercises) will strengthen soft tissue (muscles, ligaments and tendons) and make them less prone to strain. They’ll also increase your coordination and balance. The two workouts provided above are designed to target the key muscles used in running accordingly.

Heavy weight training for running

There are advocates and research studies that indicate that heavy weight training – that’s in excess of 80% of 1 rep maximum can boost running endurance performance. However, these workouts require technical proficiency in terms of being able to perform the exercises without risk of injury and obviously a solid base of prior training and

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considerable will-power to tackle them. Another important aspect is their positioning within the training programme. It may be best to develop this ability at the beginning of the training year, when mileages are being kept relatively low. Thus muscle fibre will not be being challenged significantly by ‘two types’ of training at the same time – thus the fast twitch fibres are being given every opportunity to adapt optimally. This, it seems, provides a stronger muscle to which endurance can be added – thus providing a more powerful stride in the case of running. As the running training phases progress, then this ability may gradually decrease, although it could be topped up occasionally by heavier weight training phases along with reduced mileage and also by other training options such as plyometric training – see subsequent chapters.

Typical heavy weight session for an endurance runner

1. Leg press: 3 x 3 x 90% 1 rep maximum Calf raise: 3 x 8 x 80% 1 rep maximum 2. Single leg press: 8 x 70% 1 rep maximum; 2 x 4 x 85% 1rep maximum; 2 x 1 x 95% 1 rep maximum Leg curl: 4 x 6 x 80% 1 rep maximum There is no need to include more exercises into these strength workouts as doing so would detract from being able to commit 100% to the included exercises. In order to facilitate this you should therefore take long recoveries between sets and even reps maximise the effort you put in. Note: ensure you get expert advice on lifting technique and have a spotter on hand if you are going to attempt these workouts and only do so after you have developed sufficient preliminary strength previously over a systematic and progressive training plan.

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7. Plyometric training – add power to your stride Whether you run at a sprint or marathon pace you need power, and one of the best ways of developing this most precious commodity is through plyometric (jumping) training. The more dynamic your legs become, the more power they will be able to supply for each and every stride, whether it be for the 40-45 odd that a male 100m takes to complete his race or the 40,000 odd required for a four hour marathon. The increased dynamic ability of your legs will increase your stride length and decrease your ground contact times.

What is a Plyometric exercise?

Plyometrics are based on the fact that a concentric (shortening) muscular contraction is much stronger if it immediately follows an eccentric (lengthening) contraction of the same muscle. It’s a bit like stretching out a coiled spring to its fullest extent and then letting it go. Immense levels of energy will be released in a split second as the spring recoils. Plyometric exercises develop this recoil, or more technically, the ‘stretch/reflex’ capacity of muscles. With regular exposure to this training stimulus, muscle fibre will be able to store more elastic energy and be able to transfer more quickly and powerfully from the eccentric to the concentric phase. Thus as indicated for the runner, you’ll develop a more powerful stride.

Plyometric drills and intensity

When it comes to selecting the best plyometric exercises for you, you should consider your running distance and training experience, your level of pre-conditioning and your ability to pick up what can be complex skills. Previous injuries also need to be factored in. Single leg exercises are more complex and more stressful page 57

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than double leg exercises. Compare squat jumps to alternate leg bounding (‘steps’) over 20m. The complexity and speed component of the latter is significantly greater than the former. It’s highly unlikely that even a moderately conditioned runner would be able to perform the bounding drill without ‘collapsing’. So always err on the side of caution when selecting plyometric exercises and always progress gradually and underestimate what you think you can achieve. The following table ranks plyometric exercises via their intensity level (ie the stresses they place on the body). It should be noted that in this instance intensity does not mean ‘less beneficial’. Less stressful on the body exercises, such as side-side jumps, are a very effective power developer, as are more intense depth jumps.

Eccentric drop and hold jumps

These drills – although utilised in training and subject to research from at least the 1960s onwards – have not been as prevalent in running and other sports training programmes as the other drills tabulated below (see table Plyometric Drills and Level of Intensity). Eccentric jumping drills focus on the plant and absorption landing phase from a jump and are as such not truly plyometric (there is no subsequent concentric muscular action, as there would be if the runner was to jump after landing). However, they are advocated as a conditioner of the stretch/reflex. They strengthen the absorbency potential of muscles and can develop a more powerful base for the subsequent concentric action when doing plyometrics and when running. Eccentric training can be of particular use to runners in need of sprint speed.

Muscle soreness and plyometric training

As a runner you need to be aware that plyometric (and eccentric) training is likely to cause muscular soreness even in the well (but not specifically) conditioned, and particularly so if you have never performed these types of exercises. The soreness is seen to be the result of the eccentric contraction in particular. The resulting ‘tender to touch’ muscles will soon page 58

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Plyometric drills and level of intensity Type of plyometric move

Examples

Intensity

Standing-based jumps performed on the spot

Tuck-jumps, split-jumps, squat-jumps

Low

Low trajectory jumps

Side-to-side double-footed jumps over a line

Lowmedium

Forward and back double-footed jumps over a line

Lowmedium

Single-leg side-to-side jumps over a line

Medium

Forward and back single-leg jumps over a line

Medium

5 consecutive bounds 2 x 6 ‘bunny’ jumps

Medium

Double-footed jumps over 4 hurdles

Medium

Double-footed jumps up steps

Medium

3 x 2 hops and jump into sand pit with 11-stride approach

High

2 x 10 bounds with a 7 stride run-up

High

Depth-jumping (Recommended drop height 30-90cm). The higher the height the greater the strength component, the lower the greater the speed.

2 x 6 jumps – down and up

High

Run to hop off low box onto one leg landing followed by three subsequent hops

Very High

Eccentric drop and hold drills (see below)

Hop and hold 5 times

High

Multiple jumps from standing

Multiple jumps with run-up

See below for more information

Straight-leg jumps

High

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Running training tip: Including selected plyometrics in your warm-ups is a great way to gain familiarity and develop specific running power.

recover and the even better news is that one session or activity that created the eccentric muscle soreness can inoculate the body against further soreness for up to a month afterwards. It’s always best to underestimate the intensity of plyometric training, particularly when approaching them for the first time ,and to progress very gradually.

How to incorporate plyometric training into your run training

Just as you may plan your running training to prepare you for an important race in terms of mileage, intervals, volume and pace, you can follow a similar process with plyometrics. Take a look at the following to see how this can be achieved.

Placing plyometrics into a training plan

This ‘phasing’ example is particularly suitable for middledistance track runners, although the principles apply to runners of all speeds and distances.

Early conditioning phase (autumn/winter)

After a period of basic conditioning and a gradual increase in mileage, plyometrics can be performed to improve muscular endurance. This can be achieved through circuit-style training, including exercises, such as split squats, jump squats and straight-leg jumps. Normal circuit training protocols should be used, such as high reps, multiple numbers of sets and short recoveries. Although plyometrics should ultimately be performed with optimum rest to enable muscles to release as much power as possible and for the central nervous system to become able to do so, at this stage of general conditioning they will develop low-level power and general running-specific page 60

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conditioning as well as specific endurance. This plyometric ‘power endurance’ conditioning should be progressed throughout the endurance building phases. One to two specific workouts a week could be performed and these could also include body weight exercises, such as press-ups and abdominal exercises – see chapter 8, Circuit Training.

Latter conditioning phases (spring)

Having built up a relevant base of running endurance and plyometric power as your season approaches, there will be a switch to more quality orientated running, more often than not built on anaerobic training methodologies, such as interval training. Recoveries between reps can be increased and repetitions decreased, so that the runner is able to perform the exercises more dynamically. More intense plyos can also be performed within training – providing the runner is robust enough and has mastered relevant technique (see previous table). A great time to do these types of plyometrics would be within technical running sessions and as part of the latter stages of the dynamic warm-up.

Peak season (summer)

In the peak season the key components of your running conditioning will all aim to come together – that’s speed, speed endurance, power endurance and tactical awareness. In terms of plyometric training, quality should become the most important variable and – as in the previous phase – recoveries should be long enough and reps and sets low enough to enable this to be achieved. One or two exercises – in the latter stages of the runner’s warm-up or during off-track conditioning sessions – may be all that is needed.

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8. The importance of developing lower leg strength, power and injury resilience The main lower leg muscles are the larger gastrocnemius and the smaller soleus. Both contribute to ankle movement. The ‘gastroc’ is the larger of the two and resides on the outer portion of the lower leg when viewed from the back. The latter is smaller and is positioned to the inside. The calf muscles interact with the ankle joint through a myriad of smaller muscles that stabilise and control the movement of this joint and the foot. Crucial in this respect is the Achilles tendon. This band of soft tissue connects the heel bone to the calf muscles. It acts as a kind of cable that ‘pulls’ on the heel through the action of the calf muscles to create ankle movement. It also has a crucial shock absorption role, which can significantly contribute towards the development of running power. To the front of the lower legs, running over and around the shin, are further lower leg muscles, such as the peroneus longus, and tendons, such as the extensor hallucius longus. The foot contains over 100 muscles, ligaments and tendons and 24 bones. As will be noted, it too can contribute significantly to athletic power, balance and stability. Considerable research exists in regard to how the muscles of the lower leg contribute to walking, running and sprinting. Here’s some research that identifies the role of the lower leg muscles when walking (1). In a subsequent section we look at these and other muscles role in sprinting.

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Californian researchers examined the contribution of the gastrocnemius and soleus muscles to the body at a walking speed of 1.5 m/s. The contribution of these muscles to support the body and move it forward was defined by its contribution to the trunk’s vertical and horizontal velocity as well as its contribution to moving the legs forward during the swing phase of the walking action cycle (the walking or running action is more technically referred to as the gait cycle). The gait cycle comprises of: The stance phase occurs when one foot is on the ground and the other is swinging forward (the swing phase) in preparation for the next stride and foot strike (ground contact). During the stance phase the body is normally held in an up right position. The body transitions over the foot as it moves forward – hence the subsequent use of the terms, early, mid and late stance phase. Toe-off occurs when the leg extends on foot-strike to propel the walker/runner forward into the next stride (the drive phase). Returning to the research and the role of the lower leg muscles the researchers found that the gastrocnemius and soleus provided trunk support during the stance and pre-swing phases of the walking action.  As the body moves forward into early leg stance (as the foot begins contact with the ground), they accelerate the trunk vertically but decelerate forward progression of the trunk. In mid-stance (as the foot is flat on the floor), the gastrocnemius delivers energy to the leg to move the body forward, while the soleus decelerates it. Their function is reversed for their action on the trunk. In late single stance phase, just prior to the foot leaving the ground for the next stride, both major calf muscles perform a concentric muscular action as they accelerate the trunk forward while decelerating the downward motion of the trunk (basically they act to prevent the ankle collapsing back to the floor). Additionally the soleus accelerates the trunk forward, while the gastrocnemius delivers almost all its energy to accelerate the leg to initiate its swing.

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Sprinting

The action of the lower leg muscles is very similar during running and sprinting compared to walking, although the hip muscles play a far greater role in generating speed in terms of the upper legs (2). Sprinting involves far greater impact forces than walking (up to three time body weight), although the foot may only be in contact with the ground for 0.086 of a second for an elite sprinter. During the foot-strike, pre- and mid-stance phases, the calf muscles have to absorb this force, before contributing to pushing the athlete forward into the next stride, whilst stabilising their trunk (akin to walking, but as noted with a far greater shock absorbency and reactive requirement). The calf muscles work with the Achilles tendons to absorb and return this force. This is achieved by a lengthening under load eccentric muscular action. Sports scientists also reference this as requiring considerable ‘joint stiffness’, when it comes to promoting greater speed. Reduced stiffness is seen to impair speed generation. To ease understanding, think of using a ‘pogo stick made of jelly’ rather than one made from very resilient rubber, the latter will return much more energy than the former. Sports scientists argue that during sprinting the prime role of the ankle (and knee) is to create high joint stiffness before and during the contact phase, while the hip flexors (muscles at the tops of the thighs) function as the prime forward movers of the body (3). It is during the foot-strike phase in the sprinting/running action when the calf muscles and Achilles tendons can be strained – often a consequence of years of eccentric contractions and a lack of specific conditioning. Conditioning the lower limbs to accept greater eccentric strength can reduce injury potential as well as improve performance by increasing stiffness (of which more later).

Reducing injury through lower limb strengthening

There are a multitude of exercises that can be used to strengthen the lower limbs (examples are provided below), but do they work specifically for sport? Researchers from Norway looked at how ankle (and knee) page 65

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injuries could be reduced in Norwegian teenage handball players during the 2002 to 2003 season. The survey involved 1837 players, who were split into an intervention group (958 players) and a control group (879 players). The former p e r f o r m e d e x e r c i s e s designed to improve awareness and control of the ankles and knees during standing, running, cutting, jumping, and landing. The exercises included those with a ball, the use of wobble boards and covered warm-up, sport technique, balance, and strength. Players spent 4 to 5 minutes on each group of exercises for a total of 15 to 20 minutes for the first 15 training sessions and thereafter once per week. Coaches recorded attendance and details of the sessions. The control group continued with their normal training methods. So what did the team discover? During the season 262 players (14%) were injured at least once (241 acute and 57 overuse injuries). Of these, the intervention group had lower risks than the control group when it came to sustaining acute knee or ankle injuries. Rate ratios for moderate and major injuries (defined as absence from play for 8 to 21 days) were also lower for the intervention group for all injuries. Risk of injury did not differ between young men and women. The researchers concluded that, “the rate of acute knee and ankle injuries and all injuries to young handball players was reduced by half by a structured programme designed to improve knee and ankle control during play.”

Selected lower leg strengthening and powerdeveloping exercises: 1. Straight-leg jumps

Stand with your feet slightly beyond shoulder-width apart. Swing your arms back behind your body and very slightly bend your knees. Swing your arms down and as they pass your hips jump into the air, using your calf muscles and ankles to provide power. Land without undue yielding, to increase joint stiffness and improve eccentric force absorption, and spring immediately back into another jump. Do: 3x10 exercises with 1min recovery between sets page 66

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Even a toe can make a difference As indicated in this section and in previous chapters, even the foot (and toes) can influence running power. A team from Canada studied the energy contribution of the big toe metatarsophalangeal (MP) joint when running and sprinting(5). The team wanted to discover what the contribution of the MP joint was to the total mechanical energy involved in running and sprinting. Data was collected from 10 trained male athletes (5 runners and 5 sprinters). The team discovered that during the stance phase, the joint absorbed large amounts of energy (on average 20.9 J during running and 47.8 J during sprinting). In terms of biomechanics this led them to conclude that lack of plantar flexion (toe-down position) of the MP joint resulted in a lack of energy generation during take-off – energy was absorbed at the joint and dissipated in the shoe and foot structures and was not returned to propel the athlete forward. Although it would be physically difficult to specifically train the big toe to contribute more to the sprint and running action, concentrating on a more dorsi-flexed foot position on foot-strike could allow it to generate more propulsive force, as the firmer position would prime the lower leg muscles for greater force return. Foot and toe strengthening exercises 1. Toe clawing To perform this exercise stand barefoot on carpet. Scrunch the toes of one foot and try to claw/pull yourself forward. Persevere as you will be able to achieve some forward movement in time. Once mastered, continue to toe-pull yourself forward, using each foot in an alternate fashion. 2. Performing sprint drills and even running barefoot The feet can also be strengthened by performing sprint drills barefoot and even by running (although the latter should be carefully progressed to) – see chapter 1.

2. Eccentric calf raises

See chapter 1

References: 1 2 3 4 5

J Biomech. 2001 Nov;34(11):1387-98 J Sports Sci. 2001 Apr;19(4):263-72 Int J Sports Med. 2002 Feb;23(2):136-41 Med Sci Sports Exerc. 1981;13(5):325-8 J Biomech. 1997 Nov-Dec;30(11-12):1081-5 page 67

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9. Circuit Training Circuit training is a highly relevant method for developing running strength. It can develop local muscular endurance, running power, improve running technique and develop aerobic and anaerobic fitness and protect against injury.

Putting a circuit together

There are various ways to construct a circuit: ●●Perform different exercises one after the other (circuit-style) ●●Perform the same exercises in sets before moving onto the next (in series style) ●●Perform exercises with light-weights as well as body weight exercises (circuit resistance training) ●●Include running (or other CV activity) between circuits and exercises (aerobic circuit training) ●●Include plyometric exercises within the circuit (plyometric circuit training)

Progression

Circuit-style are the easiest type of circuit. This is because they allow your muscles greater recovery time. Aerobic circuit training is perhaps the toughest of all the options for runners as it can tax all energy systems (aerobic, anaerobic) and develop lactate tolerance, VO2 max and local muscular endurance. Lactate is a chemical produced in the body at all times, its levels increase with increased exercise intensity. Once the rate of its production exceeds the rate of its clearance and re-use for energy production, its molecular structure changes and it turns into lactic acid. Circuit training can increase muscles’ lactate usage and increase their ability to process this chemical before it becomes lactic. VO2max refers to the maximum amount of oxygen the body can process and local muscular endurance to the ability of a page 69

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General running condition circuit 1 Exercise

Reps

Sets Recovery

Squats

20-60

2-6

Press ups Plank

20-40 10-30sec hold

2-6 2-6

Walking lunges Hip lifts Side plank

20-40 (L and R) 10-30 10secs – 25secs holds each side

2-6 2-6 2-6

Marching high knees 40-80 (20 each side)

2-6

Sprint arm action

2-6

20secs – 60secs

Option 1: Perform exercises circuit style. 20sec between exercises, 30sec between circuits Option 2: In series-style 20secs between exercises and sets and 30secs between sets of the exercises ie do all squats and then move onto press-ups

muscle to sustain repeated muscular contractions under conditions of fatigue. In the circuits that follow you’ll see that a number of progression options are provided, these will help you develop your circuit workouts, so that you increase your fitness over a period of time. Exercise descriptions are provided for exercises which you may be less familiar with.

Circuits for runners 1. General running condition circuit 1

Suitable for: Option 1 (see table) runners of all levels and for use throughout the training year. Gradually build up the number of sets and reps performed and reduce the recovery. Option 2 (see table) this is the more advanced option for those new to circuit training and should be progressed over time after a high level of strength endurance is developed by using Option 1 to supply foundation fitness. page 70

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Exercise descriptions (where relevant) Hip lifts

Targets: hamstrings and glutes. How to perform: Lie on your back with your hands by your side and feet just beyond hip-width apart. Press your heels into the ground and elevate your hips. Hold this extended position for a count of two before lowering and repeating. Marching High Knees

Targets: legs – particularly hip-flexors. How to perform Stand tall and lift and lower each leg to a thigh’s parallel to the ground position. Coordinate your arms with your legs and keep your chest elevated. Focus on picking each leg up as well as driving back to the ground. 2. General running condition circuit 2

Suitable for: as 1 above, but the inclusion of plyometric exercises makes it more dynamic.

Exercise descriptions (where relevant) Plank with leg lift and hold

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General running condition circuit 2 Exercise

Reps

Sets

Recovery

Squat jumps

10-30

2-6

Option 1: Perform exercises circuit style. 20sec between exercises, 60sec between circuits

Triceps dips

20-40

2-6

Plank with leg lift and hold

1-4 reps with 10 – 30sec holds for each leg

2-6

Split jumps

10-20 (L and R)

2-6

Prone leg lift

10-30 (L and R)

2-6

Calf raises

20-60

2-6

Option 2: In series-style 25secs between exercises and sets and 60sec between sets of the exercises, ie do all squat jumps and then move onto triceps dips

Press-up with leg lift 10-30 (alternate legs) 2-6 Straight leg jumps

10-20

2-6

Targets: core, glutes and hamstrings. Assume a plank position and then lift one leg up and hold it straight for the designated period. Keep your hips square and maintain the integrity of the plank. 2. Prone leg lift

Targets: glutes and hamstrings. Assume a prone position and position your upper arms so that they are parallel to your shoulders with your forearms at right angles and hands flat on the floor. Keeping your pelvis square to the floor, lift one leg up as far as your flexibility allows and lower under control. Complete all reps on one side before swapping legs.

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3. Press-up with leg lift

Targets: shoulders and chest, core, glutes and hamstrings.

Perform a press-up and, on each press, lift one leg from the floor and hold it straight. Place it back on the ground at the end of the lowering phase and on the next press-up lift and lower the other leg in the same way.

Circuit resistance training

CRT is another great form of circuit training for the runner. It usually combines light weight training exercises (30-60% of 1 rep maximum) and body weight exercises. Because of the weights elements it can be more effective at increasing lean muscle mass and creating a greater calorific and CV effect.

Circuit resistance training circuit for runners Suitable for: all levels and speeds of runners.

Exercise descriptions (where relevant) Step up drives

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Targets: all leg muscles, glutes and hip flexors. Place a barbell across your shoulders or hold dumbbells at arm’s length. Stand facing a low step or bench. Step up onto the bench with one leg and place its foot flat on the step, as you do this, drive the thigh of the other leg up to a parallel to the ground position. Step this leg down and then bring the other leg down to join it on the ground. Repeat the exercise stepping up with the other leg. If you are using light enough dumbbells coordinate your arms with your legs as if running.

Aerobic Circuit Training

These circuits as noted include a CV element – depending on the pace they are performed at and your fitness they can be Running based aerobic circuit Exercise

Reps

Sets Recovery

Squat with barbell or holding dumbbells

10-30

2-6

Sprint arm action with light dumbbells

20-40

2-6

Plank

1-4 reps with 10 – 30secs hold

2-6

Lunge with barbell or holding dumbbells

10-20 (L and R)

2-6

Leg (hamstring) curl

10-30

2-6

Calf raises

20-60

2-6

Step up drives

10-30 (alternate legs)

2-6

Leg extensions

10-30

2-6

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Option 1: Perform exercises circuit style 30secs between exercises, 60secs between circuits

Option 2: In series style 20secs between exercises and sets and 60secs between sets of the exercises, ie do all squats and then move onto sprint arm action

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either more aerobic or anaerobic targeted. The CV aspect can be included at the end of each circuit or between selected or each exercise. The duration and intensity of these segments can be varied in numerous ways, for example 30secs all out shuttle sprints or exercise bike sprints could be performed or more sedate 3min efforts or even a 400m or 800m rep if performing the workout on a running track. Research has found these workouts to be very good at boosting VO2 max. This was increased by 18% by the participants in a circuit that that involved 3min of aerobic activity followed by 5 weights exercises (at 40-50% of 1RM) performed 5 times (45mins of continuous effort). Running based aerobic circuit

This is an advanced circuit option due to the speed and number of run elements included. It also includes resistance exercises, such as calf raises. The circuit can be made harder or easier by adjusting the duration and intensity of the running efforts. If it is to be more endurance orientated in terms of improving the aerobic fitness of a middle- or long-distance runner then heart rates should be around 80% of max throughout. If they go higher then the anaerobic energy system is being trained more significantly. To improve lactate clearance, the run intervals could be performed at 90-100% effort for 45-60secs. This would spike the production of lactate, which would reduce slightly during the circuit’s exercises. A 2min recovery could be allowed at the end of each circuit to reduce the debilitating effects of lactate production and elevated heart rate. Circuit training to improve running speed and strength

Circuits are not traditionally associated with the development of speed or skill. They tend to be viewed as ways to develop strength endurance and foundation fitness upon which more specific sports fitness can be built as the playing/competition season approaches. However, this need not be the case as circuits can play a vital role in-season, in terms of developing page 75

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Circuit to improve running speed and strength Exercise Walking lung

Reps 20m

Sets 2-6

Run at 80% speed

1min

2-6

Plank

1-4 reps with 10-30secs hold

2-6

Run at 70% speed

90secs

2-6

Squats

20-40

2-6

Run at 60% speed

2mins

2-6

Shoulder press (light weight)

10-20

2-6

Calf raises (light weight) 10-30

2-6

Run at 70% speed

90secs

2-6

Step up drives

10-30 (alternate legs)

2-6

Run at 80% speed

60secs

2-6

Leg extensions

10-30

2-6

Recovery Option 1: Perform exercises circuit-style. The run elements determine the recovery between the exercises. At the end of the circuit allow for 1min recovery

speed and skill and maintaining base fitness levels. Consequentially this type of circuit training can be particulary relevant for runners in search of speed.

Using circuits to build specific running speed and endurance

Although it’s often not readily appreciated, circuits can be used to develop speed, running strength and speed endurance. These types of workouts are particularly suited to the sprinter, but will be of benefit to runners of other distances – in this respect, although their transference to direct distance enhancement may be less relevant, they will perform a highly relevant pre-conditioning function. page 76

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The key training variable that needs attention when it comes to using a circuit to develop running speed is quality. In order to allow you to perform the exercises much more dynamically, greater recovery will be needed between exercises. The number of reps/time on each exercise employed should be controlled to allow for the continuance of dynamic movement with only minor disruption caused by fatigue.

Sprint-specific speed circuit Exercises descriptions – where relevant 1. Single-leg speed hops on the spot

Targets: leg and ankle muscles. Rationale: Sprinting requires quick ground reactions – a top class sprinter’s foot may only be in contact with the ground for 0.09 sec. Performing this exercise will help condition this reaction. How to perform From standing, hop into the air from one foot, land, and react as quickly as you can to perform another hop. Focus on making your ground contacts light, fast and as reactive as possible. Don’t hop too high. Coordinate your arms with your legs – that’s moving opposite arm to leg and keep your chest elevated. 2. Seated sprint-arm action

Targets: core and shoulders. Rationale: The main difference between this and the variant performed from the lunge position are the forces that the core is subject to. The seated position provides a less stable base and greater torque will pass through the trunk, resulting in twisting movements. This will require increased specific core strength to withstand this rotation. page 77

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How to perform Sit on the floor with legs outstretched. Keep your trunk upright and look straight ahead. Pump your arms backwards and forwards as if sprinting, maintaining an approx 90-degree angle at the elbows. 3. Leg drives

Targets: hip flexors. Rationale: In order to accelerate the body from a stationary start, the legs must push forcibly back against the track. Much of this power will come from the hip flexors (the muscles at the top, front of your thighs). This drill will contribute toward developing the necessary leg drive. How to perform Place your hands at shoulder-level against a wall and incline your body forwards. Lift one thigh to a parallel to the ground position and then drive your leg forcibly back to contact the ground with your toes. Immediately pull the leg back up to parallel and then repeat the exercise. Brace your core throughout. 4. Medicine ball wall chest pass

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Targets: chest, shoulder and core. Rationale: Arm speed and power are crucial for sprinting – this exercise will develop plyometric power in the shoulders and chest. How to perform Stand close to a wall holding a light (5kg) medicine ball. ‘Move’ the ball as fast as possible as you chest-pass it to and from the wall. Brace your core and don’t stand too far away from the wall.

The sprint-specific circuit, number of repetitions, circuits and recoveries

Key to this circuit is the completion of the exercises as fast as possible without significant speed tail-off. Depending on the runner’s prior level of conditioning and fitness, greater or fewer quality reps will be possible. As with all circuits, start with a manageable amount and then gradually increase the number of reps or the time spent on each station. Here’s a sample eightweek progression. 1-2 workouts a week should be performed.

Recovery between exercises:

Recovery should be long enough to allow the exercises to be performed as fast as possible without significant fade caused by fatigue. Consider the progressions carefully – they have been designed to develop quality speed endurance. You’ll note that some exercises are not progressed as much as others in terms of reps. This is because they are tougher and will result in greater fatigue. By week 8 you should have sufficient speed endurance to complete all the exercises with lightning speed.

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Sprint specific speed circuit Exercises Sprint arm action from lunge position Leg cycling Alternate knee to elbow crunch (‘chinnies’)

Reps Sets Recovery See progression See progression See progression table below table below table below

Single leg speed hops on spot Seated sprint arm action Leg drives The plank Medicine ball wall chest pass Exercise/week Sprint arm – lunge Leg cycling Chinnies Hops Seated sprint arms Leg drives Plank Med ball chest pass

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1

2

3

4

5

6

7

8

2 x 10 secs

2 x 12 secs

2 x 15 secs

3 x 12 secs

3 x 14 secs

3 x 16 secs

3 x 18 secs

4 x 10 secs

2 x 15 left and right 2 x 15

2 x 18

2 x 20

3 x 15

3 x 18

3 x 20

3 x 20

4 x 12

2 x 18

2 x 20

3 x 16

3 x 18

3 x 20

3 x 24

4 x 20

2 x 10 2 x12 Left and right 2 x 10 2 x 12 secs secs

2 x 15

3 x 12

3 x 14

3 x 16

3 x 16

4 x 12

2 x 15 secs

3 x 15 secs

3 x 18 secs

3 x 20 secs

3 x 20 secs

4 x 15 secs

2 x 10

2 x 12

2 x 15

3 x 12

3 x 14

3 x 16

3 x 18

4 x 12

2 x 20 secs 2 x 20

2 x 25 secs 2 x 25

2 x 28 secs 2 x 30

3 x 20 secs 3 x 25

3 x 25 secs 3 x 30

3 x 25 secs 3 x 30

3 x 25 secs 3 x 30

4 x 20 secs 4 x 20

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