|The hack squat.|
Researchers found a strength training program, added to endurance running, improved run performance in recreationally fit women when compared with run-only training. This week I'm looking at a series of exercises which can be done either at the local gym with the lower extremity machines or dumbbells, or at home with a set of dumbbells.
Muscle endurance, without bulk, is the balance runners need to find when approaching a strength training program. To increase muscle endurance without hypertrophy, the exercises should involve 12-to-15 repetitions for two to three sets, and have about a minute of rest between sets. If weight is added, make certain it is no more than half of what could be lifted for one repetition.
Most of the exercises below can be done with or without a weight and (except for the first) focus on one leg at a time. If a movement aggravates or causes pain, avoid doing it or ask a strength trainer whether an alternative exercise exists.
Remember while doing any strength training to breathe throughout the exercises; exhale on the movement and inhale on the return. Also make certain to maintain a neutral position (back/hips) throughout the exercise, use a weight which can be controlled throughout the entire exercise movement and do not lock your joints (knees, in the case of lower extremities) at any time during the exercise; use the almost complete, but not total, range of motion.