You don’t know “SQUAT”: Part 2
Posted November 6th, 2006 at 4:00 PM by Jonathan Faccone
Section: Running & Training, Training Tips, Cross Training
This is the second and final part of my series on beginner strength training for endurance athletes. Make sure to also go back and read Part 1.
We understand WHY strength training is important for runners, but now we’re left wondering HOW to start a program.
There are so many variables and concerns in commencing a weight training regimen. Unfortunately, many people choose not to properly research what they are doing; nor do they have the money to spend on personal trainer. The good news is training programs do not have to be complicated, nor they should they (especially for beginners). When starting a training program it is best to keep it simple because, that way, it will allow you to focus on the fundamentals and make it easier for you to stick with it.
For endurance runners, one great exercise to start with is the one-leg squat. Owen Anderson, of Peak Performance Online, believes this exercise is great for runners because it:
Mimics the basic biomechanics of the footstrike portion of the running gait cycle, and therefore can dramatically improve running-specific strength and coordination.
Additionally, Anderson believes that the exercise will help runners achieve an increased range of motion. This is because the exercise puts a larger eccentric strain on the leg muscles then are actually needed for running. As the leg muscles begin to strengthen, the result is a decreased chance of injury as well as greater efficiency for performing the necessary running movements.
It is also an incredibly versatile exercise which means that as your strength begins to increase, the exercise can be changed to make the movements more difficult. Anderson recommends that once the one-leg squat is mastered, you can move onto squats with a plyometric twist; one-leg hops and one-leg squats with lateral hops. [For more information check out: Anderson’s complete article on squat exercises]
When beginning new strength training exercises, specifically the squat which requires a great deal of overall fitness, remember to start slow and use lighter weight. Keep in mind that the muscles in your body are very complex, just like your brain. It’s impossible for somebody to speak a language fluently without learning the alphabet first. The same principles applies to training your muscles. You have to give your body time to adjust to the movement. Then, as you begin to adapt to it and become stronger, you can begin thinking about increasing the difficulty level.
Owen Anderson’s recommendation on performing the one-leg squat:
- Stand with your left foot forward and your right foot back, with your feet approximately one shin-length apart from front to back and hip-width apart from side to side. Maintain upright posture with your trunk and hold your hands at your sides;
- Place the toes of your right foot on a block or step 6-8 inches high, with most of your weight directed through the heel of your left foot;
- Bend the left leg and lower your body until there is an angle of 90 degrees between the thigh and lower leg;
- Return to the starting position;
- Complete 12 reps;
- Repeat with right foot forward and your left foot back;
- Rest for a few moments and repeat twice more. (if possible, if not, keep to 12 reps with each leg)
***Note: We encourage EVERYONE to see a doctor before altering their diet, taking a supplement and/or performing athletic, fitness or other strenuous physical activity. It is your responsibility to evaluate the accuracy, completeness and usefulness of any information, instruction, opinion or advice contained in the content. Please also see our complete disclaimer.***
Sources: [Peak Performance Online 1], [Peak Performance Online 2] , [Health World], [Training2Run]
***Note: We encourage EVERYONE to see a doctor before altering their diet, taking a supplement and/or performing athletic, fitness or other strenuous physical activity. It is your responsibility to evaluate the accuracy, completeness and usefulness of any information, instruction, opinion or advice contained in the content. Please also see our complete disclaimer.***
Tags: beginners, cross training, endurance athletes, injury prevention, leg exercises, one leg squat, resistance training, squat, strength training, training regimen, weight training
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The Final Sprint
strength training leads to larger muscle fibers, which means there are relatively less mitochondria (lots of mitochondria are a characteristic of endurance athletes) which basically means the muscle fibers will be stronger but oxygen will be able to reach them less easily, resulting in less endurance. the time spent strength training would also probably detract from time on the treadmill (erg, cycle whatever) which doesnt make much sense at all now does it?
February 2nd, 2007 at 12:20 am