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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:

 


The Heel Raise - Athlete Strength TrainingTHE HEEL RAISE
MUSCLE (S) WORKED: Calf muscle (soleus)/Gastrocnemius
LOCATION: Rear lower leg
STANCE:
Stand with feet hip width apart, back straight and stomach tight. Keep the knees slightly bent
MOVEMENT:
Rise up on the balls of your feet, hold, then slowly return
to start position
SAFETY POINTS:
Keep the back straight and the tummy tight. The knee of the front leg should be kept over the ankle. Do not hold your breath, breathe gently

 

Half Squats - Athlete Strength Training
HALF SQUATS
MUSCLE (S) WORKED: Hip abductors
LOCATION: Front of thigh and buttocks
STANCE:
Stand with feet slightly wider than hip width apart, hands on hips.
MOVEMENT:
Keeping both feet on the floor slowly bend your knees as if position. Repeat other side. sitting in a chair, keeping them in line with your toes. Slowly return to starting
position. Do not lower your buttocks below the level of yourknees.
SAFETY POINTS:
Keep your back straight and your chin up. Never bend your knees to less than a 90 degree angle

 

 


Side Leg Lift - Athlete Strength TrainingTHE SIDE LEG LIFT
MUSCLE (S) WORKED: Hip abductors
LOCATION: outer hip and thigh
STARTING POSITION: Lie on your left side resting your head on your upper arm, bend your left knee so it's slightly in front of your body. Make sure there is a straight line from your right shoulder through your hip to your ankle
MOVEMENT: Slowly lift your right leg keeping your hips and toes facing forward. Lower to starting position. Repeat other side.
SAFETY POINTS: Keep a straight line from your head to your toes. Keep hips and toes facing forwards.

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