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The Urbanathlon Training Guide
Strength Training In addition to continuing your running, strength training can improve your endurance and help prevent injury by balancing and supporting your joints and bones. Try to do two days of strength training a week, focusing on both your lower and upper body, which you also use to run. To get started on a strength training programme, get down to your local fitness centre for expert advice & guidance. Make sure any strength training is progressive - start with light weights and increase them as you feel comfortable. Also, make sure you include some abdominal exercises before finishing with stretching. This will help strengthen your core muscles which are also important in preventing injury. Core muscles function like the roots of a tree - by strengthening them, your body is better able to absorb the shocks received by your skeletal structure during exercise. However, it is important to listen to your body. Be instinctive - if you feel sore or fatigued, take a day off and you'll come back stronger. Also, don't train if you've developed any type of respiratory bug - let your body fight it off before you resume your training. A few days out won't ruin your programme and you should be able to get right back into it after you've recovered.
Welcome to the 'strength routines'. Here you will find safe and effective ways to do strength training without weights. A routine which should be part of everyone's routine no matter what their level. These exercises will help to develop your muscular endurance. Strong muscles reduce the risk of injury, help maintain good posture, reduce the effect of fatigue and maintains body tone. 1. warm-up, mobilise and stretch before strength training 2. maintain good technique, work with a partner to help you initially 3. for general strength and endurance repeat each exercise 12-15 times 4. breathe regularly and naturally during the exercises 5. control the speed of the lift as well as the lowering of the weight 6. always stretch after strength training 7. always remember - stop if any exercise feels uncomfortable
NB. This strength Training routine is very basic and they are meant to assist you in your pursuit to being an injury free runner. Do not attempt this routine if you have injuries which would worsen during these exercises. LOCATION: Rear lower leg STANCE: Stand with feet hip width apart, back straight and stomach tight. Keep the knees slightly bent MOVEMENT: Rise up on the balls of your feet, hold, then slowly return to start position SAFETY POINTS: Keep the back straight and the tummy tight. The knee of the front leg should be kept over the ankle. Do not hold your breath, breathe gently HALF SQUATS MUSCLE (S) WORKED: Hip abductors LOCATION: Front of thigh and buttocks STANCE: Stand with feet slightly wider than hip width apart, hands on hips. MOVEMENT: Keeping both feet on the floor slowly bend your knees as if position. Repeat other side. sitting in a chair, keeping them in line with your toes. Slowly return to starting position. Do not lower your buttocks below the level of your knees. SAFETY POINTS: Keep your back straight and your chin up. Never bend your knees to less than a 90 degree angle THE SIDE LEG LIFT MUSCLE (S) WORKED: Hip abductors LOCATION: outer hip and thigh STARTING POSITION: Lie on your left side resting your head on your upper arm, bend your left knee so it's slightly in front of your body. Make sure there is a straight line from your right shoulder through your hip to your ankle MOVEMENT: Slowly lift your right leg keeping your hips and toes facing forward. Lower to starting position. Repeat other side. SAFETY POINTS: Keep a straight line from your head to your toes. Keep hips and toes facing forwards. THE LOWER LEG LIFT MUSCLE (S) WORKED: Hip adductors LOCATION: Inner thigh STANCE: Lie on left side with body held in a straight line from ankle through hip to shoulder. Rest head on left arm. Place right hand in front of chest lightly supporting body weight. Bring right leg over and forward of lower leg. MOVEMENT: Gently raise and lower the (left) leg, keeping your hips facing forwards and your hips and trunk still. Repeat other side SAFETY POINTS: Keep your back straight. THE ABDOMINAL CURL UP MUSCLE (S) WORKED: Rectus Abdominus LOCATION: Better known as the stomach muscles STANCE: Lie on floor with knees bent, feet flat on floor, lower back pressed into the floor, hands on thighs. MOVEMENT: Lift head and shoulders from floor, and exhale consciously pulling in your abdominal muscles simultaneously. There is little advantage in going beyond the position illustrated. Hold final position momentarily. Control lowering of torso. SAFETY POINTS: Exhale as you lift. Never jerk head or neck. THE WALL PUSH UPS MUSCLE (S) WORKED: Pectorals / Triceps LOCATION: Chest and Upper Arms STANCE: Place your hands against a wall at shoulder height and at least shoulder width apart. Head, buttocks and feet about two feet from the wall. MOVEMENT: Bring your chest towards the wall by bending your elbows. Return to starting position, pushing away from wall by straightening the elbows.
SAFETY POINTS: Keep your back straight and stomach tight at all times. Do not lock elbows. THE LATERAL RAISE MUSCLE (S) WORKED: Deltoids / Trapezius LOCATION: Shoulder and Upper back STANDING POSITION: Stand tall with feet wide apart, fists slightly clenched and held by side, wrists facing inwards and elbows slightly bent. MOVEMENT: Raise both arms out to the side and up to just above shoulder height. Keep elbows slightly bent throughout. Lower under control. The movement takes place solely in the shoulder joint SAFETY POINTS: Keep back straight, stomach tight and the slightly knees bent at all times with head facing forward. |
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