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

By April 29, 2019June 29th, 2020Physiotherapy

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!


Bend + Mend

Bend + Mend has been providing Sydney’s CBD with Physiotherapy and Pilates services since 2003. We have 4 great locations in Martin Place, Barangaroo, Darling Park and Circular Quay, all with private rooms and specialised one-on-one care. We also have Sydney CBD’s best-loved Physios who have helped over 10,000 people recover from pain and injury.

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