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  Strength Training routines  

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.

Guidelines for strength training

  • warm-up, mobilise and stretch before strength training
  • maintain good technique, work with a partner to help you initially
  • for general strength and endurance repeat each exercise 12-15 times
  • breathe regularly and naturally during the exercises
  • control the speed of the lift as well as the lowering of the weight
  • always stretch after strength training
  • 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. 

The Simple Strength Routines to start with:

View the articles found under the Strength section:

 


Lower Leg Lift - Athlete Strength TrainingTHE LOWER LEG LIFT
MUSCLE (S) WORKED: Hip abductors
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

 

Abdominal Curl - Athlete Strength TrainingTHE 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.

 

Wall Push Up - Athlete Strength TrainingTHE WALL PUSH UPS
MUSCLE (S) WORKED: Pectoralis / 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


Lateral Raise - Athlete Strength TrainingTHE 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.

 

Time-to-Run Strength section