A couple weeks ago (review it HERE) we talked about how important it is to build a strength base for your running in order to stay resilient and to maintain your ability to train hard and your capability to recover quicker.
This week we want to go over a few more specific strength training exercises that can be incorporated into your warm-up or workout routine to continue to increase your strength base and build a bigger container.
Both are centered around the hip, which we talked about being the “muscular motor” to your run stride just a couple weeks ago. If you missed that post, check it out HERE.
The first is a single leg quarter-squat.
For this drill, don’t be afraid initially to work close to a wall, or some other external support, to help with balance. When you are feeling confident with the balance portion of the drill, then move into open space.
While standing on one foot, push your hips backwards and down until you have reached 1/4 the depth of a full squat.
Pause for a second, then reverse the movement, driving through the glute and hamstring to bring yourself to a completely upright position.
There are multiple benefits in performing the single leg quarter-squat, including strength and stability in the hips (glute/hamstring/quad), as well as lower-leg control.
Perform 2 sets of 10 reps per side.
The second exercise is the 5-way hip drill.
As with the quarter-squat drill, initially don't be afraid to use some form of external balance to help with completing this.
Wrap a mini-band (which you can pick up at NSS for $5) around your ankles, then shift all you weight to one foot.
With your unweighted foot, you will perform 5 different movements, all while stabilizing through your weighted hip.
Perform 1-2 sets of 10 reps per position (50 total reps).
With all of these drills and strength training exercises, perfection on day one is not the goal.
In the consistent pursuit of perfection is where you will make your gains.