Strength Conditioning for Runners, Part 4: Plyometrics

In the previous blogs we discussed the first 3 of the 4 key strength aspects for runners. The 4 key strength aspects which should be trained in the following order are: 1) Posture 2) Pelvic Stabilization 3) Strength 4) Plyometric Power  In this blog I am going to discuss the 4th aspect – Plyometric Power exercises. What are Plyometrics? Plyometrics are explosive exercises that require a quick and forceful recruitment of muscle fibres (mainly through jumping exercises), so they are the last building block for a reason and should only be implemented in your training once a solid strength foundation has been built. Doing plyometric...

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Strength Conditioning for Runners, Part 3: Large Muscle Strength

In the previous blog we discussed exercises for pelvic strengthening and stabilization. Stabilization was the second of the 4 key strength aspects for runners. The 4 key strength aspects which should be trained in the following order are: 1) Posture 2) Pelvic Stabilisation 3) Strength 4) Plyometric Power  In this blog, we are going to explore key strength aspect 3, namely, large muscle strength. This is quite a popular topic and is what most people associate with strength training for runners. Hopefully, over the past few months, you have worked on strengthening your stabilizer and core muscles, so that they can adequately support the...

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Strength Conditioning for Runners, Part 2: Stabilization

In the previous blog we discussed exercises to strengthen the muscles that help us maintain a good running posture. Posture is the first of the 4 key strength aspects for runners. The 4 key strength aspects which should be trained in the following order are: 1) Posture 2) Pelvic Stabilisation 3) Strength 4) Plyometric Power In this blog, we are going to explore key strength aspect 2, namely, pelvic stabilization. Part 2: Pelvic Stabilization What do we mean when we speak of pelvic stabilization? Let’s explore what happens in the pelvis while we run. Pelvic movement happens in three ways, namely pelvic tilt, pelvic dip and...

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Strength Conditioning for Runners, Part 1: Posture

As runners, we spend a lot of time training to get fit in order to run further or faster. Most runners do not spend the same amount of time training to be more efficient at running or to be less at risk of sustaining injury. This is where running specific strength conditioning can play a significant role. When conditioning runners, I focus on 4 key strength aspects which should be trained in the following order:   Posture Pelvic Stabilisation Strength Plyometric Power   Part 1: Posture The first step is to work on improving posture. Many of the every-day actions we perform, such as; sitting for many hours,...

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