Episode 24 - The Best Leg Workouts for Runners: Targeting Strength and Range of Motion

Episode Summary:

In this episode, Alison discusses the importance of strength training for runners, focusing on the lower body movements like hinging, squatting, and lunging. She emphasizes that running is a three-dimensional motion, not just a forward movement, and that exercises like squats and deadlifts should train the body in multiple planes of motion (sagittal, frontal, and transverse). She explains that movements such as internal and external rotation, adduction, and abduction are crucial for proper hip function during running and should be incorporated into strength training. Alison stresses that while the basic push-pull-squat-lunge framework works, it should be done with intention to address these diverse ranges of motion for maximal efficiency. She explains that in her program, Strong and Stable, the goal is to first help runners access these ranges of motion, then build strength within them, and finally integrate these movements dynamically, mimicking the fast nature of running. The program progresses systematically over eight weeks, ensuring runners improve both their strength and mobility in key areas. 

Key Takeaways:

• Running is Three-Dimensional: Running isn’t just a forward motion but a multi-plane movement, involving flexion, extension, rotation, adduction, and abduction, all of which need to be trained for optimal performance.
• Intentional Strength Training: Exercises like squats, lunges, and deadlifts should be done with intention, incorporating proper ranges of motion like internal and external rotation and hip flexion to build strength and stability.
• Hip Range of Motion: It’s essential to improve the range of motion at the hips in all planes (sagittal, frontal, and transverse) for better control and efficiency during running, particularly in single-leg movements.
• Integration into Dynamic Movement: Strength training should not only focus on slow tempos but also on dynamically moving through these ranges, as running involves quick, continuous motion.
  
  

Time Stamps:

[00:00] - Introduction to Strength Training for Running

[03:14] - Explaining Three-Dimensional Movement 

[13:56] - Applying the Three-Dimensional Movements to Strength Training 

[15:58] - Addressing Range of Motion and Isolation Exercises 

[17:53] - Systematic Progression in the Strong and Stable Program 

[19:23] - Final Thoughts and Program Details 

Resources Mentioned:

• Strong & Stable: The Ultimate Hip Strengthening Program for Female Runners

Quotes:

• "Running is rotation. None of these things can happen without rotation."
  

• "Training the part to get more efficient as a whole."
  
  

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