Pre-conditioning

7

Table 1.2 Weight training and resistance exercises for running pre-conditioning

Exercise Preconditioning relevance Comments/exercise pointers

Leg extension Stabilises and strengthens the

knee joint

Suitable for independent left and right leg training for more

balanced strength development

Backwards and

sideways running

Improves agility, lower limb

strength, flexibility and

kinesthetic awareness (the

awareness of the body in

space)

Can be included as a regular element of a warm-up

Eccentric calf

raises

Strengthens Achilles tendons (See panel on following page)

Dynamic standing

leg cycling

Develops specific eccentric

hamstring strength without

the impact forces associated

with running

Stand tall and cycle one leg underneath the body in an out-and-

back running action. Use a wall to aid balance. Increase speed as

confidence develops. The motion of the foot extending in front

of the body and its arrest by the hamstrings is the prime cause

of a hamstring strain (the eccentric contraction). This exercise

pre-conditions against this.

Eccentric squats Develops the absorbent

strength of the thigh muscles

and reduces injury risk

Set up a Smith machine so that it allows the weight to be lowered

under control if using a heavy weight. You can perform the exercise

with a lighter weight or even body weight. Lower to a 5-second

count.

Single leg squat Reduces the risk of “runner’s

knee” and improves balance

Stand on one leg and tuck the heel of the other up towards your

bottom. Keeping your knee above your ankle and torso upright,

squat down. Keep the heel firmly on the floor and push back up

through it. Extend your hips at the top of the movement. Complete

reps and perform on other foot.

Leg press Reduces the risk of “runner’s

knee”

Seek expert advice if exercise causes pain

Ankle dorsi-flexion Reduces potential for

shin-splints

Sit and place an ankle weight around one foot. Keeping your heel

on the ground, pull your toes up to your shins, hold and lower.

Complete reps and perform on other foot.

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