Weight Training Exercises To Improve Your City2Surf Time And Prevent Injury – Part 3

By April 29, 2019Physiotherapy

In Part One of this blog series, we explored how to structure a weight training program to improve performance and prevent injury. This article will continue on from Part Two showing the correct technique for the specific exercises a runner should be doing.

Goblet squat:

  •  The starting position should include having your feet outside your hips with your shoulders back and spine straight, looking straight ahead.
  • Hold the dumbbell or kettle bell in your hands, keeping your arms straight.
  • Initiate the movement by pushing your hips back while keeping your chest up. As you descend into the squat push your knees outward and keep the weight on your heels.
  • Stop just before the dumbbell makes contact with the floor and push briefly.
  • Return to the starting position by driving through your heels.

Dumbbell single-leg deadlift:

  • Plant your leg into the ground and maintain a slight bend in the knee.
  • Hold a dumbbell in the opposite arm to the planted leg.
  • Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.
  • Keep the shoulders back and back flat.
  • Continue lowering the kettle bell until you are parallel to the ground.
  • Return to the upright position by squeezing the glutes to rise and stand tall.
  • Repeat on the opposite side.

Crab walks:

  • Place a loop band around the front of your feet, ensuring that there is enough tension in the band when your feet are shoulder-width apart.
  • Sit back into a ¼ squat, keeping your chest up.
  • Take a big step to the side and bring the other leg in slowly with control.
  • After several steps walk in the opposite direction to the starting position

Hip thrust:

  • The starting position is seated on the ground with a bench directly behind you.
  • Lean back against the bench so that your shoulder blades are near the top of it and your arms are leaning on either side of the bench.
  • Roll the bar so that it is directly above your hips and consider using a pad for greater comfort.
  • Initiate the movement by driving through your feet and extending your hips as high as possible.
  • The weight should be supported by your feet and shoulder blades resting against the bench.
  • Reverse the motion to return to the starting position.

Strengthening these muscles may prove effective in improving a runner’s performance and reducing the risk of injury. Structuring a weight training program based on the assessment of a physiotherapist may achieve better results. Please call us on (02) 9232 5566 or click here to schedule a consultation with one of our Bend + Mend Sports Physios in Sydney’s CBD.

All the best for the 2019 City2Surf and, most importantly, enjoy it!


Chris Legg

About Chris Legg

Chris graduated from St Georges University of London in 2012 with a Bachelor of Physiotherapy (where he received the prize for ‘Excellence in Clinical Practice’) and in 2017 with a Master of Science in Neuromusculoskeletal Physiotherapy (with distinction) from Kings College London. Chris has physiotherapy experience in the UK and Australia treating a wide range of musculoskeletal conditions, from acute injuries to post-operative care and sports injuries. Chris upholds and promotes evidence-based practice, and recognises the importance of being client-centred, actively encouraging his clients to participate in their management and treatment and prioritising their personal goals for recovery. Over the course of his career, he has developed the awareness and competence to successfully deliver a holistic approach to treating clients from a wide variety of backgrounds.

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