From the February 2012 issue of Runner’s World
Take our 4-step test to identify your weak spots - and start improving, today
“Runners have this misunderstanding that because we run our legs are strong, and get stronger the more we run,” says running coach Tom Nohilly. “Without additional resistance training, however, over time your muscles detrain and can become weaker.” Daily stretching and frequent upper-body workouts are also important, yet often overlooked. To find out if your overall fitness needs a boost, take these four tests. If you struggle with the moves, do the exercises on your rest days, gradually adding weight and/or repetitions. Work on stretching daily. And if you ace any, follow Nohilly’s advice to advance. Repeat the tests in six weeks for proof you’ve improved. Come autumn you’ll be running better.
TEST 1: HAMSTRING FLEXIBILITY
Using a stretching rope or looped towel, do a straight-leg hamstring stretch. Try bringing leg up to 90 degrees. Hold for several seconds, then switch legs.
HOW TO IMPROVE
If you couldn’t reach 90 degrees, repeat the stretch but without the rope. Gently press the back of your leg toward your chest while keeping your leg straight. Repeat twice on each side.
BETTER YET
Continue to perform the stretch daily.
TEST 2: CORE STABILITY
Try to do 20-plus consecutive sit-ups with your abs doing all the work.
HOW TO IMPROVE
Bend knees 90 degrees, tuck your chin, and flex forward to your knees, engaging your abs and leaving your hips and upper body out of it. Do two sets of 10 to 20 reps.
BETTER YET
Extend your arms and legs for V sit-ups; do two sets of 10 reps.
TEST 3: UPPER-BODY STRENGTH
Try for 10 push-ups (20 for men) with no sagging hips.
HOW TO IMPROVE
With a 500-gram to three-kilogram dumbbell in each hand, stand with your arms bent and elbows at your hips. Quickly alternate bringing fists to your chin for 10 seconds; repeat twice.
BETTER YET
Increase to 20 seconds.
TEST 4: LEG STRENGTH
Lift leg 45 degrees in front; lower, without touching the floor. Aim for 20 consecutive lifts.
HOW TO IMPROVE
Put foot down between reps and work up to 20 no-touch reps. Once you can do that, add a 500-gram to one-and-a-half-kilogram ankle weight and do two sets of 20.
BETTER YET
Add a one-kilogram weight.
Purchase the February 2012 issue of Runner's World