Strength training will improve your performance in this coming Dublin Marathon. It isnt just for sprinters, Strength training has been shown to help improve running performance across all ranges of distances.
Strength work also lowers the risk of injury and will make you a more economic runner. Using your muscles like springs- the more you can use the energy stored in your springs to move you forward, the more you will keep in reserve to finish strong.
Exercise 1: Calf Raises
Using a wall to help balance if needed. Go up onto your toes, doing 10-12 reps of this, building up to 3 sets.
Next is your single leg calf raise, this is done once the double calf raise becomes easier or even working it into sets to add some variation. Again building up to 10-12 reps of up to 3 sets.
Exercise 2: Step Back
Exercise 2: a nice way to complement the usual forward motion in running. mfortable range of motion.Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position.
Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot.This movement can be done completely on one side before switching, or can be performed in an alternating fashion
Exercise 3: Heel touch
Using the last step on the stairs at home or 2 books stacked on each other. Make sure you are pushing your weight through your heel and sitting back with your backside. Keep your knee and toes pointed straight ahead, and lightly tap the floor with the heel of your foot. To really feel the burn vary the speed, so some are nice slow and controlled and others are more explosive. 15 reps X 3 on each side