Modern Athlete Magazine Issue 74, September 2015 | Seite 35

running biomechanics. These include the glutes, hamstrings, calves and quads. If
these big muscles are not firing, then we end up overusing the smaller muscles and
developing all sorts of niggles and injuries. The core is also extremely important and
assists us in maintaining an efficient body posture throughout our event.
Once we’ve addressed our base weaknesses we can then move on to the specific
strength work which will bring about additional benefits and improvements in our
race times. These would be elastic strength, strength endurance and functional
strength. Elastic strength is developed through bounding, Olympic lifting, uphill
and downhill running and plyometrics. Strength endurance is typically developed
in the weight room. Weights should be based on 50-70% of the maximum weight
you could lift for a single, all-out repetition. Functional strength is accomplished
through weight training as well as through running itself. This type of strength
work should include different terrain, inclines and varying speeds.
The golden rule with introducing anything new is always to start slowly and
gradually build from there. When incorporating strength work involving weights,
start with light weights and first master the movement of the exercise, and then
slowly start increasing the weight.

WHAT EXERCISES CAN I DO?
Here are some examples of exercises for the different types of strength. You can
find images and videos for these exercises on the internet explaining how they
should be done.

1. CORE STRENGTH
• 3 x 30-60sec Alternating leg planks
• 3 x 15 Stability ball bridges with alternate leg extension
• 3 x 30secs Straight leg bridge on stability ball
• 3 x 15 BOSU side crunches
• 3 x 30sec BOSU side planks
• 3 x 10 Stability ball back extension

2. ELASTIC STRENGTH AND
FUNCTIONAL STRENGTH

Includes running sessions of bounding, uphill and
downhill running, and plyometric exercises.
•3 x 10 Box jumps
• 4 x 40m alternating leg bounds
• 3 x 30sec Mountain climbers with BOSU
• 4 x 20-30m Carioca quick-step
• 3 x 30sec Jumping Jacks
• 3 x 30sec Square hop

Ma

To stretch or not to stretch... that is the question.
And the simple answer is yes, but only after your
workout. Here’s why. – BY SEAN FALCONER

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