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Strength and conditioning tips for runners

 

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Strength and conditioning tips for runners

Can Too run coach Catherine Bolshesolsky shares exercises to be in top shape for the 12Km NAB RunWest fun run.

Planks are great for building core strength to increase stability and running efficiency.

  1. Hold a forward plank, start by holding for 30 seconds and build up to a minute (see image 1)
  2. rest in the downward dog yoga position for 10 seconds (image 2)
  3. Repeat
  4. Hold a side plank, start by holding for 30 seconds and build up to a minute, switch over to holding with your opposite arm (see image 3)
  5. Rest for 10 seconds (can lie flat on floor)
  6. Repeat

Glutes are one of the most important muscles for running. To build these muscles squats and lunges are key.

  1. Perform squats by bringing your thighs parallel (or close) to the floor, with feet hip width apart, start with 10 reps and build up to 15 (see images 4 and 5)
  2. Rest for 10 seconds
  3. Repeat
  4. Perform forward lunges by bringing your back knee close to the floor (see image 6 and 7)
  5. rest for 10 seconds
  6. Repeat with other leg forward
  7. Perform side lunges by bringing your side knee close to the floor (see image 8)
  8. rest for 10 seconds
  9. Repeat with other leg forward

* you can add dumbbell weights to increase the resistance.

Stabilising exercises are important for runners to improve balance and reduce injury risk. Single leg bridges are excellent for runners.

  1. Start lying face up on the floor and lift your hips up (see image 9)
  2. Left one leg up in a straight diagonal (see image 10)
  3. Hold for 15 then build up to 30 seconds
  4. Rest
  5. Repeat with the other leg

Push ups build overall strength

  1. Start in a plank position, slowly lower to the floor with your elbows close to your body and your arms under your chest, keep your body in a straight line, (see images 11 and 12).

*you can modify by performing on your knees.

  1. Perform 10 reps
  2. Rest
  3. Repeat

Can Too offers a special 10-week training program, starting on Tuesday 22 January 2019, for up to 100 NAB RunWest participants of all abilities to show they CAN TOO complete the 12km distance.

The training program is delivered twice a week, across greater Western Sydney including Baulkham Hills, Blacktown, Sydney Olympic Park and at Sydney Motorsports Park.

In return for receiving the Can Too coached training program, there is a fundraising commitment of $600 which directly benefits a Western Sydney focused cancer initiative

For more information: www.cantoo.org.au/event/runwest-fun-run-2019