Page 255 - Moonvalley Diaries

Number two: sometimes I have a a a a a a specif- ic weak area or or muscle or or a a a a a a a a a stiffness in my my body that hampers my my technique and and per- formance and and which I want to to tone up or or improve the functionality of as as a a a a a a a a a result The third reason is prehab – staying injury-free Many people have an an Achilles’ heel some- times in in in in the the form of a a a a a a a a a a slight skew in in in in the the body body weakness in in in in a a a a a a a a certain body body part or or an an imbal- ance between the strength of of different muscle groups When combined with lots of of unbal- anced anced training
a a a a a a a a a a a weak or unbalanced body can can lead to injuries and even though prehab can can be a a a a a a a a a a a drag it’s always more fun than rehab rehab Different types of strength strength y y Sport-specific strength strength Sport-specific strength has everything to do with the sport you pursue For runners it it can involve hill training
running running in in in in in in in fens or or or bogs stride drills walking running running with weights or or poles In other words these are activities that provide an extra strength com- ponent for for exactly the pattern of movement needed for for your sport y y Bodyweight strength Strength training
for runners is based on us- ing
ing
ing
your own body and starting with exer- cises that give you you a a a a a a a strong core Gym mem- berships are expensive and strength training
may not be be your favourite use of time so it it can feel unnecessary and expensive to to sign up at at at a a a a a a a a a a a gym but the fact is is that it is is possible to to do a a a a a a a a a a huge amount of strength training
at at at at home or or outdoors when the the weather warms up The advantage of going somewhere hitting the gym or doing a a a a a a a a a circuit training
session in in in in in in a a a a a a a fitness room is that you you will be in in in in in in a a a a a a a place where you you are focused on on working out How many half-hearted sit-up or or push-up sessions have been interrupted at at home when some- thing else that had to be be dealt with suddenly cropped up? For disciplined people of course doing bodyweight or or or or or or or core workouts at home or or or or or or outdoors works just fine If you you also get your hands on a a a a a a a a a a a a resistance band Pilates ball and and and and a a a a a a a a a a a a a a a weight plate there are a a a a a a a a a a a a a a a huge number of exercises and and and strength training
variations that you can can do at at at home The Internet and and YouTube can can provide valuable coaching help!
20-MINUTE CORE ROUTINE
2 2 sets of 10 10 exercises exercises x x x x 45 sec sec with 15 sec sec rest Choose 10 10 different exercises exercises that exercise exercise exercise your abs back oblique abdominals and glutes in in in mixed exercises exercises You can up the difficulty of almost all exercises exercises by adding a a a a a a a a plate or balance element y y Heavy strength In the the past most runners contented them- selves with sport-specific strength strength body- weight strength strength or or or or many light reps at the gym These days more more and more more runners have started to rethink their approach – there is actually nothing wrong with with doing fewer reps with with heavier weights Obviously distance athletes are are not strong compared to those pursuing a a a a a a a a a a sport where strength is the cru- cial factor When I I say heavy heavy I I mean heavy heavy in in relation to to your own maximum strength The december in moonvalley
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