BUILD STRENGTH FOR BETTER RUNNING

As Marisa and I train for the Firefly Run, we are focused on including strength training movements. I’ve asked Ryan to chime in, to bring his training expertise to this post! We feel it’s important to introduce Marisa to basic strength training movements now, so she won’t feel intimidated at the gym as she gets older. We want to teach her that while running is great, the stronger your body is, the better it can handle the forces that are placed on the body due to running. Along with feeling comfortable in the gym, it will improve her strength and endurance for any other sport or activity she participates in. Today, we will be talking about 4 Movements, and why you should add them to your training routine! For more information, or if you have questions, feel free to leave a comment on this post (I will refer training questions to Ryan), and also check out the Move Fit app from The Move Project for more…

Movement One: Narrow Squat

Why you should be doing it: This movement focuses on strengthening the glutes, quads, and hamstrings, as well as challenging muscles in the feet. Maintaining this spine position throughout the movement is key for building endurance and strength in the postural muscles. (Do this exercise holding dumbbells or body weight.)

Movement Two: Cable Lat Pulldown

Why you should be doing it: Pulling movements like this are great for building better strength and endurance in muscles of the back and spine. Many of the muscles involved in this exercise are highly involved in maintaining posture throughout gait.

Movement Three: Step-Up

Why you should be doing it: This movement can be added to any workout to focus on the glutes, quads, and hamstrings. Focusing on one leg at a time will integrate glute, trunk, and spine muscles that are key in propulsion phase of gait. (Do this exercise holding dumbbells or just body weight.)

Movement 4: Hip Flexion (active hamstring stretch)

Why you should be doing it: Strengthening muscles that flex the hip and actively stretch the hamstring and calf is not only great for recovery from a workout, it has high transferance to how your lower body moves during your run.