Strength training for runners

Sarah Robertson came to me a few years ago with dilemma and a challenge, having only been a 5k runner for a number of years, the initial consultation went along these lines:

S-“I haven’t trained in 8 months owing to a double ITB problem as in both legs have been written off by the physio”
Me- “So you need a rehab programme to get you on the mend before you start training for your 5k events”
S- “kinda, I want to run a marathon”
B- “okay no problem when are you looking at”
S- “That’s the dilemma”
B-“Why”?
S-“It’s the Jersey marathon and it is in six weeks”
B- “oh”

So based on that we discussed the challenge and despite trying to persuade her to wait a while, we started the programme.
Sarah posted 4hours 45 minutes for her first attempt which given the injury and time period for training was a great effort.

From there a relationship between Coach and athlete grew, with Sarah coming up with more little goals in between her main goals. Remembering her only goal was to do 1 marathon, in her first year we completed three marathons and a number of 5 and 10k events with a half marathon for good measure.

Year 2 was the laughable one “I will just concentrate on half marathons this year”, that lasted all of two minutes when I heard “Will you train me for an ultra”? (An ultra marathon being any distance beyond marathon distance.)

The good thing was Sarah trusted me with regard to her training and despite many of her peers and fellow runners telling her it was all wrong, “runners don’t train like that” we kept going.

Sarah was introduced to Olympic lifting, kettlebells, sledges, trx, tyres, weight vests, hypoxic training, TUF (technique under fatigue) and so much more. Her running style and programme completely changed introducing hill reps, sprints, working the curve in reverse doing speed power then endurance. Most of all she was asked for constant feedback which was something new to her!

Sarah forms part of our Athlete performance programmae and has kindly given a testimonial which can be read below—



Running a marathon was an ultimate goal. It scared the hell out of me but I wanted to try it just once. Sure, I could have downloaded a training programme from the internet but I knew I needed a bit more of a ‘push’ – and I had a few wee injury niggles to resolve. I needed some help with this challenge.

Having trained previously as part of a group instructed by Brian, I knew he had the mix of knowledge and motivational skills that would get me through. And he did. There was only one ‘problem’.

He made this and other challenges seem achievable. It seemed logical after a few marathons to look to other challenges and I wondered how far I could go, could I complete an ultra marathon? After my first 53 mile race, we found out – yes, I could. My goals change and evolve because I gain physical strength and mental confidence from training with Brian.

We have now completed two competitive years and I have had no injuries to hamper my training. Yes, training can be hard work sometimes but he also makes it fun too and the results are worth it. Brian makes me realise I can achieve more than I ever thought I could.

Her strength exercises consisted of the following basics, with a variety of others at different stages of the programme.

Clean and Press



Reason
The exercise involves strength and speed and works the deltoids, trapezius, quadriceps, hamstrings, glutes and triceps.

Deadlift


Another strength and speed exercise targeting the lower back trapezius, quads, hamstrings and glutes

Squats

Picture to follow

The squats are a great strength exercise and target the quads, hamstrings, hips and lower back

Sissy lunges



This exercise - a variety of a standard lunge - is not vastly used but is great for strengthening the vastus medialis muscle which helps to align and track the kneecap properly. If you strengthen this muscle it can help prevent runners knee/knee pain.

Charlies Angels

A variety of the Gun drill exercise



Plyometric exercise aids running economy and all runners should incorporate single leg exercises into their programme, the additional benefit of this type of jumping lunge is the rotation of the torso which helps promote stability in the abdominal and lower back areas.

Kettlebell swing



The kettlebell swing is both a strength and power exercise. The swing strengthens the back, shoulders, torso and posterior kinetic chain, It also promotes functionality of the body as in it works as one unit rather than isolating the muscle groups.

Kettlebell single leg deadlift



Targets the posterior chain and torso , inclusive of hamstring, glutes and erector spinae which help with posture , which are also involved in running, and jumping, they are responsible for generating hip and back extension power. Aside from the performance and posture promotion, keeping these muscles in good shape is also important for injury prevention.

Since the initial programme Sarah has competed in over 13 ultra marathons (ranging in distance from 33 miles to 95 miles), marathons, duathlons, x country events and is one of only five women in Scotland to have completed five ultra races in the 2013 Scottish Ultra Marathon Series.

What will next season bring?

Strength and conditioning for triathlon part two

Strength and conditioning for triathlon part two

in the last issue we looked at two forms of squats, this issue we will look at two more types of leg exercise, namely the step up and bulgarian split squats. Both exercises re great single leg exercises for developing strentgh.

The Step Up
Ensure that the box used for this exercise is

> 12-18" minimum off the floor
> or at least high enough to create a right angle on the knee bend non
> slip surface on the top wide enough for the lifters foot to be placed
> fully on top

> Ensure that the bar is approximately armpit height, move towards the bar and place the bar in the low or high position across the back, hips and feet should be directly below the bar.

> a pronated grip approximately more than shoulder width should be adopted.
> elbows should be raised to form a shelf to be created across the back
> so the bar does not slip

> step up onto the box from a standing position with the lead leg, ensure the trail leg is in contact with the floor.

> do not push off the trail leg, ensure that your torso is square and erect throughout the exercise.

> pause at the top of the exercise and

> then shift your weight back to the trail leg before returning the lead leg back to the start position.




*ensure that a spotter is used throughout the exercise




Bulgarian split squats

> grasp the bar in a pronated grip and the bar is in the low or high position across the back, grip should be just outside shoulder width apart.

> stand in front of a bench or box and place the rear foot on the bench

> Ensure that your weight is placed evenly throughout the lead foot with
> the knee in line with your toes

>lower to a point ensuring the the thigh of the lead leg is parallel or
>almost parallel to the floor

> Ensure that the torso remains erect and square to avoid bending over

> the knee should not lock out at the top of the movement.





both of these exercises are great for single leg strength and should be practiced regularly throughout your strength and conditioning programme.

Born Free!!

What is your first thought when it comes to fitness? For most it’s the thought of a packed out gym, full of body builders to the glamour girls in there Lycra. The majority of us are very self-conscious so the gym is a very intimidating place to go.  What if I told you, that you could seek all your fitness goals for free and not have to step one foot into a gym.  Sound good? The great outdoors so misunderstood though the fun you could have and the benefits you could receive from exercising outdoors are endless.

It’s Free!!

No membership payments or the struggle to get on a machine. The outdoors is everyone’s to share and enjoy. You don’t need specialised equipment to get fit; you just have to know where to start. The outdoors is always open with no time limits, no restrictions on what you can and can’t do.

Fresh Air

Nothing beats the outdoors for clean air, yes nowadays we are doing what it seems are utmost to pollute our world the outdoors is still twice as clean as air you’d find in a gym.

More Freebies

Yes I give you more freebies much better than your free water bottle and towel you usually get. As you may know the body needs vitamins and nutrients to function properly. Through the sunlight your body receives doses of vitamin D enough without worrying about taking any supplements. Another little bonus you might even pick yourself up a little tan, ok rare but you never know.

Open your Mind

While outdoors your mind becomes more active as it has to take in its surroundings, from hills you climb to a winding path or to the terrain you’re on.

Open your mind; open your heart to the outdoors.

Dave Low

Personal Trainer

Plyometrics

Plyometric: Bounce Ability

To start with what is plyometric; the main idea behind it is to force the body to exert the greatest amount of force possible, in the shortest time possible from any chosen muscle group. To therefore repeat this action continuously.

Plyometric exercises are more dominantly used with top sports man and woman needing that explosive power, though more and more people are using them in general day to day programmes.  Depending on a person’s fitness goals will determine whether or not plyometric will be of full benefit.

Plyometric Benefits

+ Endurance

For most increasing fitness is one of the key areas they like to improve, with plyometric training it allows a greater endurance allowing an athlete or novice to perform at a higher level for longer.

+ Muscle Strength

Another big feature for most is bulking up or becoming stronger, with plyometric exercises lean muscle is developed far greater providing an athlete with stronger and more efficient muscles.

+ Calorie Burn

The big one for most calories burning, due to the intensity of the exercise it enhances your metabolic rate allowing for higher calorie burn.

+ Injury risk reduced

Due to the extent of the training, plyometric training allows greater motion within the joints improving flexibility and providing muscle strength which reduces the risk of injury.

Plyometric training is endless with the different variations to each exercise and provides endless benefits for the participant. To get started try the most common the box jump, enjoy and bounce your way to success.

Box Jump

One of the most recognisable plyometric exercises is the box jump, as it involves the participant to exert the maximum force possible from the legs to jump on top of a box, landing with two feet. Though other kit could be used such a gym bench or even steps depending on how hard you want the jump. Go on give it go.

David Low

Personal Trainer

Pull Up's the action man exercise

The ultimate upper body workout, you will have seen it the action movies the hero gets ready for the fight and pushes out a quick set of pull ups.

Pull ups build and strengthen your back, shoulders and arms and help you achieve the perfect V shape.

The pull up and all of its variations are not easy to perform and do require a certain amount of strength and technique. If performed correctly and integrated into a training programme significant gains can be seen quickly.

By pulling your body weight upwards from an action of pulling the hands downwards from above your head does involve a big range of motion and places a lot of pressure on your muscles; however the gains out way the cons.

Many people and trainers abdicate the lat pull down machine and seated overhead press in order to progress your pull ups, This won’t aid you in anyway only by executing pull ups and the variations will you progress.

In order to get started and if you are a gym member try using the weight assisted pull up machines which can be found in all gyms, be wary though as you may be lulled into a false sense of security.

If your outside or not a gym member find a bar or tree that can easily be grasped by yourself and execute jump pull ups as follows

Stand below the bar

Use a box step if you have to

Use overhand or underhand grasp andgrip the bar and jump up slowly lower yourself to the ground

as soon as your feet touch the ground jump again repeat

One great piece of advice comes from Pavel Tsatsouline a former Russian spetnatz trainer which he terms as "greasing the pole" which in layman's terms means do a pull up every chance you get.

Pull/Chin up Variations

Here is a list of some types of variations in order to progress your pull/chin ups

Jump up's

Assisted pull up's

Weighted Pull ups (attach a weight belt or dumbbell)

Kipping Pull Up's – use the legs in a swinging motion to create hip thrust, this is a favourite with cross fit athletes

Side 2 Side- pull up taking left shoulder to left hand lower repeat to opposite side

Round the world- chin to one hand slide across to the other hand and return to start position

One arm pull up – Grab the bar with one hand place the other hand on the wrist for support

Clap pull up – standard chin up as you reach the top of the pull execute a clap return the hands to the bar and lower

Doris pull ups- execute a burpee below the bar, explode up from the down position and execute a pull up drop and repeat.

Other variations include the use of towels, ropes chains and partners.

I want your opinion, leave a comment on the ultimate pull up you use.</p>

Brian Fernie
MMA CSCC
Master Personal Trainer

Fighting Fit

More and more people now a days are incorporating boxing in to their  training schedule, whether it be in a fitness class or playing around with your gyms punching bag putting yourself through the paces. The benefits to boxing are endless and for to start with you don’t need to be the next Muhammad Ali to enjoy the boxing experience.

A boxing workout can be suited for all fitness levels to the very beginner to the sessional pro the benefits are still the same.  The combinations and technique can be changed depending on the client with the intensity either increased or decreased.

Boxing is usually seen as a male dominated activity, as due to the physical nature of boxing, though the aspects and benefits of boxing are just as beneficial to ladies as it is men.

For prime example calorie and fat burning are increased due to the intensity of such an activity. As with boxing the workout entails you to use the larger muscle groups and they are constantly been put through their paces increasing the work load.  More importantly for women boxing doesn’t add muscle bulk but more toning giving definition to the muscle.

With fitness just being one of the many benefits, boxing training also allows you build a functional physique while provide self-confidence. 

The actual boxing workout itself may involve pad work, bag work even a little shadow boxing to the more intense sparring depending on your level of experience. There even might be a few cardiovascular and strength drills so the body is fully conditioned.

As with any new activity you give a try to it is also vital your aware of the safety issues and ensures correct technique is maintained.  Go on give it a try; instead of being fit you could be fighting fit.

David Low

Personal Trainer

Thump Boxing Instructor

Shop yourself thinner?

Yes it’s true you can shop yourself thinner. Don’t think this means by running between shops, wearing fancy trainers, taking the stairs or carrying you’re shopping and doing squats every fifty meters with it.   Some simple shopping advice to help you find the healthier options, four easy steps that could help you stop choosing the unhealthy options.

We all know about whole wheat, sugars, brown rice, fats, five a day, three whole grains a day, friendly bacteria yoghurt’s yes it’s on the television, in magazines, billboards, and radio all day everyday. 

When you are at the supermarket, ever suddenly felt hungry, owing to the smell of the so called fresh baked bread, yes some supermarkets do cook fresh bread on the premises, however recent television articles have confirmed that a smelling solution is added to the air blowers in the entrance of supermarkets, so that your sense of smell picks it up and triggers of a chemical reaction, RESULT! For them as you head off to get bread, which is next to the cakes and from there they have you close to the inner sanctum, the unhealthy money making, fat building foods.

So how do we counter act this fact, some people say eat before you go to the supermarket it stops you wanting the unhealthy options, this may work for some, but if possible follow the four rules below and healthier options you shall find.

 

Label, ensure you read the nutritional food labels and on packaging, ingredients are all listed in order of their quantity.

 

Avoid just turning up and buying from memory, have a shopping list to hand and stick with it, you will save money as well by not buying any unnecessary items.

 

Manoeuvre, stick to the perimeter of the shop, here is where you will find mainly fresh ingredients, lean meats, poultry, fish, whole grain breads. After you have visited these areas stay at one end as you shop along the aisles look down them ask yourself, Do I really need to go down this aisle?

 

Buy it fresh and check the use and best before labels on packaging, try and only buy what your family needs quantity wise and try and eat your purchases before they go out of date or spoil.