Dublin Marathon

6 exercises to improve your Marathon time.

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

Exercise 4: Squat-Squat jump

Stand with feet a little wider than shoulder-width apart, Initiate the movement by unlocking the hips, bringing them back. Keep sending hips backward as the knees begin to bend. Make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward.

Jump Squat: Once you’ve gone as low as you can, reverse your motion in one quick, explosive movement. Drive hard with your legs as you come up out of the squat. Lift your arms to chest level and keep your torso and head straight and upright. Breathe out sharply as you push through the squat. Your squat should be fluid enough to allow you to transition directly into the jump without any awkward or disjointed missteps. Your feet should be in roughly the same position they were in during the takeoff, slightly wider than shoulder width apart with toes turned outward

Exercise 5: Step up

Find an immovable, sturdy bench or other surface which is roughly knee height. Place one foot flat on the bench with the upper leg angled out a few degrees. Keeping the back leg straight, drive upwards through the forward leg and gently place your off-leg onto the bench. Step down under complete control. The top leg should perform all of the work in the step-up. While pushing with the back leg will allow you to lift more weight, it will degrade the purpose of the exercise. 10-12 each leg X 3

Exercise 6: Front Lunge

Step forward with your front leg. While keeping the torso upright and maintaining balance.  As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.Using mainly the heel of your foot, push up and go back to the starting position. 10-12 on each leg X 3. Alternating legs every rep is an alternative.

How Many & How Often?

Dosage is sometimes the biggest factor in getting injured, and in recovering from injury. Knowing how much or how little to do is a big deal and it is very individual. You can start with 10 reps of each exercise and gradually increase that to your capability. Increasing both reps and sets as you get more able.

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P: 086 7778047

E: Gary@painandperformanceclinic.ie

A: Pain & Performance Clinic, 12 Trinity Court, Fonthill Business Park, Dublin 22

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