Weight Training Exercises To Improve Your City2Surf Time And Prevent Injury – Part 2

In Part One of this blog series, we explored how to structure a weight training program to improve performance and prevent injury. Parts Two and Three of this blog series will explore what specific exercises a runner should be doing.

The aim should be to complete two sessions per week with 3 sets of 8 to 12 reps, ensuring that the final couple of reps are challenging. The tempo should be slow and controlled, with 2 to 3 minutes between each set. Here is a list of the recommended exercises:

1. Standing calf raise
2. Seated calf raise
3. Squat (front, back or goblet)
4. Single-leg deadlift
5. Crab walks
6. Hip thrust

 

Standing calf raise:  

There are a number of variations, including machine based, barbell and dumbbell calf raises. We will explore the technique for dumbbell standing one-leg calf raises.

  • Stand on a step with the balls of your feet, with the heels extending off it.
  • Keeping your torso upright and holding onto a dumbbell with the other hand providing support.
  • Initiate the movement by contracting the calf and raising the heel as high as possible and hold the top position for a second.
  • Gradually lower the heel as low as possible and hold the bottom position for one second.

Seated calf raise:

There are a number of variations including machine based, barbell and dumbbell calf raises. We will explore the technique for dumbbell seated one-leg calf raises.

  • Place a block or step on the floor about 12 inches from a flat bench.
  • Sit on a flat bench and place a dumbbell on your upper left thigh above your knee.
  • Place the ball of the foot on the block or step.
  • Initiate the movement by contracting the calf and raising the heel as high as possible and hold the top position for a second.
  • Gradually lower the heel as low as possible and hold the bottom position for one second.

In Part Three of this blog series, we will discuss the correct technique for the remaining four exercises.

At Bend + Mend in Sydney’s CBD we perform comprehensive Running Assessments for people who want to improve their running speed and efficiency. Book in for an Assesssment at our Barangaroo clinic today.

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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