Beginner Runners: Strength and Conditioning

As a runner, you should NEVER underestimate the power and importance of strength and conditioning, particularly as a beginner. Building up strength in the body is important because allows you to develop speed and endurance as well as help to prevent injury. With all of these exercises, you may find them difficult to complete the recommended amount straight away, this is why it’s important to build up the number of repetitions at a rate that you feel comfortable – ACHIEVEBALE GOALS!

CALF RAISES

The lower leg is made up of 3 muscles that work together to flex the foot and support the ankle: the soleus, gastrocnemius and anterior. Strong ankles can help to prevent against a number of injuries, e.g. shin splints, ankle strains and achilles tendonitis... the list is endless! As well as this, strengthening your ankles can also increase your stride length and speed whilst running.

1. Stand straight on a step, holding onto a supportive surface.

2. Walk your feet back so that your heels are off the edge of the step.

3. Keeping your knee’s straight, drop your heels down as far as you can, then raise your heels up as high as you can.

4. Control the movement as you lower your heels back down again and repeat the movement.

5. Ensure that you keep the speed steady and that you’re in full control of every movement that your body

makes throughout the whole exercise.

Aim to complete 15 repetitions, repeat 3 times with good recovery in between sets. This exercise can be done using the stairs at home. If you are finding this exercise hard, reduce the number of repetitions and slowly progress once you have built up strength in your calves. This exercise can also be advanced onto single leg if you're finding it easy. Check out more strengthening and stretching exercises here.

GLUTE BRIDGE

Activating and strengthening your glutes, comes with a long list of benefits, particularly when running. Your glutes are a powerful muscle that will improve your running form and as well as speed. By strengthening your glutes and hamstrings, it helps to balance out daily activities such as sitting, which makes our hip flexors tight, and consequently pulls our pelvis forwards. Therefore leading to poor posture when running and occasionally knee pain.

1. Lie on your back with bent knees, hip distance apart and feet flat on the floor.

2. Engage the core and squeeze your glutes as you lift your hips to a bridge.

3. Hold and squeeze for 2-3 seconds, then return to the floor with control.

Aim to complete 15 repetitions, repeat 3 times with good recovery in between sets. This exercise can be advanced to single leg, or you can use a resistance band just above the knee to add intensity to the inner thigh.

CLAM SHELL

This exercise strengthens your gluteus medius which is the abductor that forms the outside edge of your glutes and side of your hip. You may not think that your medial glutes are important however they are responsible for hip stability, balance and power which are all massively important when it comes to running. When you have strong medial glutes, it helps to protect your knees and lower back from any unnecessary workload involves in the lower part of your body.

1. Lie on your side with your feet, ankles and knees together. Then, bend your knees to 90 degrees.

2. Keeping your feet together, lift the top knee up.

3. Make sure you don’t roll your body back with the movement.

4. Hold this pose for 1 second before controlling your knee back down to the starting position.

The aim is to complete 25 reps of this exercise on each side. This exercise can be advanced by using a resistance band just above the knee to add intensity to the inner thigh.

For all of these exercises, ensure that you keep your speed steady and be in FULL control of every movement that your body makes throughout the whole exercise. There is no rush. As a set, this should be completed 2-3 days a week on non-consecutive days.

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Written by Head Coach Danielle Page (IG: @the_colour_runner)