Hey JKC readers,
***There are videos in this post - if you are reading via email or Facebook, check out the original post at JKConditioning.com.***
This post is targeted to runners and triathletes...the "endurance athletes."
If you've read my work before, you'll know how important I think strength training for the endurance athlete is. I have written about strength training for running in Canadian Running (national running magazine), IMPACT magazine (western Canada) and my blog site.
In this month's IMPACT magazine (March/April 2010), my article "Planks and Bridges Part II - Taking it to the next level" illustrates the importance of NOT ISOLATING the core muscles from the rest of the body.
The article shows several exercises that target important muscles in runners/triathletes WHILE challenging core stability and anti-rotation.
You can pick up an issue of IMPACT from a local road race, running stores and fitness stores.
Unstable surface training IS NOT CORE TRAINING for the healthy runner/triathlete.
The video below shows a split squat with a lateral raise on a BOSU. This IS NOT EFFECTIVE STRENGTH TRAINING for a runner/triathlete. The split squat exercise is a good choice, but do it on stable ground. The split squat is a good starter exercise that can lead to a single leg squat with the rear foot elevated (see picture below video).
Rear leg elevated split squat
Still think STRENGTH TRAINING and ENDURANCE SPORTS DO NOT MIX?? I asked 3 different sources what they thought of strength training/plyometric training and running. All answers were unanimous:
"Without proper strength, plyometric, and core training you will not make the jump from good to great as a runner, period. Aerobic and anaerobic capacity is going to be fairly similar across the board at the elite level. Not only will this type of training have an impact on these endurance variables, but it will improve the "X-factor" in running success: Running economy. When done properly, you can improve your power to weight ratio and not gain unwanted muscle bulk!" -Paul Hemsworth, Strength and Conditioning Coach, HemsworthStrength.com
"Due to some car accidents and back problems I've found a correlation between doing strength/core training and both injury prevention and running efficiency. I especially find that simply hitting the gym in general and doing some sort of weight/core training keeps me aligned and in turn I always end up with better results and fewer injuries. When I don't do some sort of strength/core training I've always found that my running suffers.
I don't follow a specific plyometric program, but do sometimes add 'circuit work' (based on low intensity plyometric training) to the last 10-15 mins of a recovery run (e.g. run for 60mins and do 'transition' for 10-15 mins). I find that at the very least it 'loosens' things up and helps with neuromuscular (as well as strength/core training) facilitation (therefore injury prevention and running efficiency). I also add hard short strides as a sort of plyometric neuromusculuar facilitation as well." -Mark Bomba, Elite International Distance Runner, Canada
I don't follow a specific plyometric program, but do sometimes add 'circuit work' (based on low intensity plyometric training) to the last 10-15 mins of a recovery run (e.g. run for 60mins and do 'transition' for 10-15 mins). I find that at the very least it 'loosens' things up and helps with neuromuscular (as well as strength/core training) facilitation (therefore injury prevention and running efficiency). I also add hard short strides as a sort of plyometric neuromusculuar facilitation as well." -Mark Bomba, Elite International Distance Runner, Canada
"Strength training and Plyometric training has long been an integral part of my program at Simon Fraser University. I have incorporated this training into all phases of our annual program with great results in performance as well as injury prevention. Our athletes have shown continuous improvement in strength and mobility, body posture and efficiency of movement. I strongly believe that it has been an essential ingredient in the continued success of our program and the physical health of our runners." -Brit Townsend, Head Track and Field/Cross Country Coach, Simon Fraser University
So remember:
- running alone does not strengthen your legs, nor will it reduce injury risk or correct muscle imbalances
- sit-ups on an exercise ball IS NOT EFFECTIVE CORE TRAINING to develop stability
- unstability training for the healthy athlete is not effective STRENGTH TRAINING
- go heavy and build some strength...you will not bulk, trust me
Thanks for reading,
Jon-Erik Kawamoto
