Hey guys its JP and I am going to go over why you should strengthen the quads, especially
when getting back into running as well as HOW to do so. I am bringing this up because
strength training may help improve your running performance! This is something I tend to emphasize
more, especially when someone is starting to run again as running intensity and volume
typically start LOW! However, to optimize strength training to help you run faster,
it is important to consider what key muscles are used during running!
One muscle group that has shown to be a key player as you run is the QUADRICEPS. Based
on some research, they can end up generating up to 5x your BODYWEIGHT. This muscle is most
notably involved in 1...Absorbing forces as the foot hits the ground. And 2...As the leg
generates force to move you forward. Improving strength and capacity of these muscles to
do their job may help improve the way you RUN!
With that being said, lets go over some SOLID exercises I give runners that are great for
all runners, especially those returning to run and are relatively new to strength training!
The first one I will include is the good old Squat. This is not only a great exercise to
strengthen the quads to prepare for running, but also for life demands in general. Now,
here I use a weight, but squats without weight may also suffice for those new to strength
training! Now, one common question I get is whether you need to go down all the way into
a deep squat position. For the case of runners, you still get the benefits of strength training
from doing a 1/2 squat. Research has shown that you do not need to go through the full
range of the movement to get strength gains, but rather they just need to be challenged
enough through something like adding more weight. If anything, the reason you would
go through more range is to be stronger within those ranges; however, runners, only go through
a slight bend of the knees as they run.
The next staple exercise I include is the Step Up. This is a simple exercise that involves
usage of the quads. It does not take you through much knee motion compared to other exercises,
but again, you do not really go through much knee motion in a loaded manner as you run.
Actually, the step up makes these muscles work in a similar pattern seen in running.
You'll notice this to be the case as when you step up, the quads act to straighten the
leg. This is similar to how they act during this phase of running as the foot leaves the
ground. Though, the knee does not have to completely straighten out when you run. Why
that's the case..I'll leave for a different video on running mechanics. Anyway, as I mentioned
before, the quads help absorb forces as the foot hits the ground during the early mid
stance. They act similar to what is seen when you lower from the step. This emphasizes the
important of this portion of the exercise and should not be neglected. There is much
more to talk about with the step up in terms of cuing, but you can refer back to my previous
video on it.
Now, the last exercise I will talk about in this video is the Push Up Plank with Alternating
Knee Taps. This is a simple progression of the plank that involves usage of the quads.
I wanted to incorporate this exercise in this video because when I make a comprehesive training
program for a runner, I personally like to link muscles that work together as you run.
In this case, this exercise links the quads with the core, more specifically the lumbopelvic-hip
complex, as they all work together when running! Now, I will go over this one in a bit more
detail as there are a few cues to remember to optimize engagement of the quads and core.
First, you will start in a push up plank position. Common cues are to make sure the arm is stacked
under the shoulder and pretend like you are balancing plates on the back. These basic
cues will help you better focus on engaging the core muscles. Now, when performing the
alternating knee taps, this not challenges the core more, but involves more usage of
the quads. This occurs when the opposite leg is performing the gentle knee tap. With the
leg that is still planted on the ground, you should try to drive the big toe into the ground.
Doing so actually helps not only straighten out the knee, but also engages the leg muscles,
most notably the quads in this case. Then, you can continue to alternate between each
leg.
And those are a few exercises that incorporate specifically for those getting back into running
and are relatively new to strength training. How these exercises are implemented and incorporated
depends on the runner and what they are trying to achieve. That kind of programming is much
more individualistic, which is really why I do not go through the details of reps and
sets as much. Anyway, I hope you guys enjoyed the video and learned ways to help optimize
your own training. Let me know what you questions you may have and other topics you'd like me
to go over. And as always, THANK YOU FOR WATCHING!