I’m a relative noob when it comes to strength training. I realised a little too late on in marathon training quite how weak I was, and so now I’ve decided to implement a strength-training routine into my everyday life. For me, the approach that’s always worked best for me is gently gently – little and often. And so this is the routine I do, every day before bed, 6 days a week:
1. Planking: A simple rule- every day I try to hold my plank for longer than the day before, whether that’s by a second or half a minute. I’m up to 2 minutes 35!
2. Glute bridges: A vital part of avoiding more back, calf, hamstring and foot issues, according to my very lovely physiotherapist. I also do these before each run to get my glutes to ‘fire up’.
3. Push ups: I have so little upper body strength it’s embarrassing. However I’m now at 10 ‘baby’ pushups, and I can even do a few ‘proper’ ones now.
4. Tricep dips: Even smaller than my biceps are my triceps. We’re getting there.
5. Lunges: I’m still not 100% sure why lunges are good for runners, but everyone tells me they are, so I’m doing them.
Whilst this is only a small adjustment to my daily routine, I’m noticing a remarkable distance in both my running dynamism, which is reflected in faster pace times. A win all round!
What’s your favourite strength and conditioning move?
Lots of love,