This week’s workout is eseentially an advanced version of last week’s, adding in difficulty or weights where appropriate. From next week we’ll be doing core work, because almost every single runner I know (myself included) knows they should do more core work than they actually do.
But first a word on ankle stability. Those Theraband exercises (below) can seem rather tedious and maybe don’t feel like they are doing much, but the rotation and static balance are really important, particularly for those who might have suffered from injuries in this area in the past. As David Oladogba, my trainer at Virgin Active who has been devising these sessions for me, put it: “It is the mobility of the ankle which can make it so vulnerable. As a long distance runner, it is inevitable that you will be running on surfaces which are uneven. So strength and balance are vital for the prevention of injury and stability of this joint.” So there you go. Get rotating, runners!
Ankle stability
Ankle rotations with Theraband resistance: 3 x 10
Do both 3 sets x 10 reps of external (ie rotating ankle outwards) and 3 sets x 10 reps of internal (rotating ankle inwards, towards other foot).
Make sure you are rotating truly from the ankle, rather then using your calf/leg muscles. You can hold the Theraband as above, or tuck under the opposite foot, or better yet, get someone else to hold from the side.
Single leg balance with medicine ball: 3 x 12 reps
Balancing on one leg holding a medicine ball, throw and catch it with a friend/partner/hastily conscripted gym-goer. They stand away to the side you are twisting towards. The further they move away, the further you need to throw, so the harder it gets to stay stable/keep your balance.
Knee stability
Seated leg extensions: 3 sets x 12 reps
Work with a weight that you can sustain for all three sets and aim for a steady, even pace (eg two seconds up, one down). Don’t let the weight clank down. You can alternate the three sets of this with the single leg balances above
Front squats: 2 sets x 12 reps
A simple squat – keep the head up, chest out, shoulders back and hinge from the hip. Make sure the bottom is out and keep weight over heels not toes. How deep you go will depend on flexibility but aim for your hamstrings to be about parallel with the floor. Use a kettlebell for added difficulty.
Walking alternate lunges: 3 sets x 24 reps – ie 12 reps with each leg
Looks simple, really start to feel it after a while … Take nice big strides, dip knee down with the trailing leg. See last week for more tips. Add weights to make a bit harder.
Kettlebell deadlifts: 3 sets x 12 reps
Using a weight you are comfortable with (err on the side of caution if you aren’t sure) – you can either use one or two kettlebells, the former central or the latter placed either side of your body. Stand between them, squat down and grasp handles (try not to look down) then make sure you lift up using your hips and glutes, bringing them forward, rather than your back. There’s a rather technical looking picture at strongfirst.com, which does a very good job of explaining where the work should really be going on here. I would recommend asking a trainer at your gym to help you here, as I think it’s a deceptively simple-looking exercise that’s easy to get “wrong”.
Swiss ball hamstrings curls: 3 sets x 12 reps
Lie on your back, bring a Swiss ball under your legs while straight, then balancing, curl it back towards you and out again. Keep your hips up all the time – they will dip down naturally so keep reminding yourself.
Hip Stability
Alternate Kettlebell Swings: 3 sets x 20 reps – 10 reps each hand
A simple kettlebell swing (again, see last week for tips) but instead of using both hands, you switch at the “top” of each swing. If you are accident-prone, make sure no one is right in front of you. No one wants a kettlebell flying at them, folks.
Swiss ball glute thrusts (resting upper back on Swiss ball) (3 sets x 12-15 reps)
Lie on your back, feet up on the Swiss ball, hands down by your sides. Keeping your feet stable/ still on the ball, thrust your hips and glutes up, then down. There’s a youtube video here. Those who have done yoga – it’s basically a quick up-and-down bridge post on a Swiss ball. Bet that’s clearer now, yes?
Kate Carter is running the Virgin Money London Marathon and training at Virgin Active
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