THIS WEEK YOU WILL ADD some lower body strength exercises and one Dead Bug core strengthening session. The full Turkey Trot Training Plan (Click on plan) on the PDF has a description of a squat and the remaining exercises are demonstrated in a video (http://www.runnersworld.com/training-video/winter-weekly-workout-week-5). The Dead Bug is also demonstrated on a video.
Some of the MYRTLs have a built in strengthening component (clams, lateral leg raise) for the abductor muscle and gluteus medius muscle, that is smaller than the gluteus maximus; both help stabilize your lower body as you run. The number of repetitions is too few to strengthen much, but it is a bonus move nonetheless. A physical therapist once told me that runners develop problems when they concentrate on strengthening the lower body's large muscles (gluteus maximus, quadriceps femoris) which move us forward, but neglect the small muscles that keep us from swaying from side to side. Swaying leads to inefficient running and puts great strain on the connective tissue and muscles that stabilize and move the joints, as they work harder to keep you steady. I chose exercises that only employ the body's own weight to perform and do not involve high impact movements. Resistance bands increase the performance effort and so increase the benefit of the exercise moves. Bands are worth the relatively low cost, as a gym membership or other equipment would be more expensive. The swiss/stability ball is also an economical purchase. You can use it for many other upper and lower body exercises and for core and balance work like the Dead Bug. The lower body exercises I chose target muscles that stabilizing the hip. They work the gluteus medius, hamstrings, and hip abductors. The squats especially target the quads. If you have other favorites, perform them instead, but try these too. If difficult, then you especially need them!
The Dead Bug is harder than it seems. It is a great exercise to strengthen the abdominal muscles and lower back. There are many others you may add but I thought just one to start would increase compliance.
GOOD LUCK! HAPPY RUNNING!! As you start this week you are more than halfway through the plan!
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EARNED RUNS is edited and authored by me, runner and founder. I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health.
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