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Nevertheless, Ive been trying to improve on this front.
To that end I asked physiotherapist Patrick Carroll for a basicdumbbell workout for runners, which has helped.
He also shares advice through hisInstagram account, where one post caught my eye recently.
Carroll listed the three ingredients runners should include in their strength training.
A foot contact when running only lasts about one quarter of a second.
This gets even shorter when you pick up the pace.
With this knowledge it makes sense to challenge your body to produce force in key muscle groups quickly.
This is often termed improving ‘rate of force development.’
Its common for runners to have differences between sides in strength levels, balance and coordination.
These can be hidden during double leg exercises whereas theyre exposed during single leg exercises.
Working on legs separately allows both to benefit.
Its more difficult to balance when on one leg due to a narrower base of support.
This forces the body to use more stabilising muscles.
These are important during running, particularly around your pelvis.
When stabilizing muscles and bigger force producing muscles are working well together, running can feel less effortful.
A fascinating phenomenon called the bilateral deficit is another key reason to use single leg exercises.
Tapping into this can lead to greater overall improvements in strength.
Calf Exercises
The calf complex is the biggest contributor to propelling you forward when you run.
The gastrocnemius and soleus muscles mesh together with the achilles tendon to form a beautiful spring-like system.
Improving the strength of the muscles and the stiffness of the tendon can help you run more efficiently.
This area is also one of the most common sites of injury.
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