Following on from Charley's previous post, now is a key time to get some solid workouts in. We're ahead of the summer season, but still with enough time to make a real impact on your strength. And for those of you that hate the gym, this can be done anywhere. So no excuses!
Running is hard on your body, there is no doubt, and your body needs to develop the strength and resistance for the miles you put it through. However, running too many miles without the relative strength, stability and mobility opens you up for injury and, potentially, missing your race.
Here is the workout Charley did with the AR Collective crew out here in Chamonix. A simple yet effective all-round workout for runners.
Warm up - mobility
First, I like to move all body parts; perform each for 15-30 seconds:
Warm up - heart rate & movement
Now to start raising the heart rate and priming the movements we will be training.
Between each movement, perform 10 Pop & Stops.
Workout - part 2
Core integrity is crucial to running form and so we finished off with a short but challenging core drill. The movement is front leaning rest (FLR), or, to most, press up position. With short sets, the aim is to generate as much tension in the body as possible, pulling the heels of your hands towards your toes, forcing you to fully engage your core and rest of your body. For 5 rounds, perform:
Workout - part 1
The main part of the workout is a strength and stability superset combining the Bulgarian split squat with single leg deadlift. For 5 rounds, perform:
Stretching - Moving through the whole body, I like to spend a good 5 – 10 minutes stretching at the end of a session.
Charley Radcliffe is a Personal Trainer and Community Manager for The North Face, based in Chamonix, France.
thoughts, feelings and tribulations about running by runners.