BALANCE
One legged stands-lift one leg and see how long before you start sibling and have to put the leg down,
One legged stands with your eyes closed.No, I'm not kidding. Just don't do it near stairs or a cliff.
If you have access to an Indonesia board, use it. An Indonesia board is a two foot ong piece of wood balanced atop a barrel Rock back and forth. If you want to get creative, stand on it and hold a weight and do some square.
CORE
Planks
Crunches
Dips
Back extensions
All the usual stuff we all know and love
Do these A's often A's possible.
OTHER SPORTS
Now is the time to swim, try the rock climbing gym, spin class whatever floats your boat. Don't feel guilty about not running. Scott Jurek, the great trail runner, winner of 7 Wester States 100 mile races, takes a couple months off with no running, every off season. So relax and enjoy the off season!
OKAY, get off the couch, turn off the TV and get ready for next season.
Oh and try to get dome runs in.
Wednesday, November 2, 2011
Cross Training for Trail Runners
It was an epic day on Mount Diablo. Just me, running the trails and hundreds of bunnie rabbits. Instead of patting myself on the back for deciding to take a day off, I thought about the off season and doing the cross training we runners all tell ourselves we're going to do and don't. I decided that for trail runners, there are things that can always be improved upon. These are:
1) Agility
2) leg strength
3) Balance
3) Core strength
Suggestions for off season workouts (November to February)
AGILITY
Jump rope-keep the feet low to the ground, jump for one to three minutes, rest and repeat
Step ups on a bench or platform
Slalom runs-set up objects on the ground approximate three feet apart and run sprints
Stair sprints-moving your feet A's fast A's possible, run up and down flights of stairs, focus on being quick
LEG STRENGTH
Off to the gym you go, leg presses, leg extensions, use all the leg machines, while doing these with your iPod, remember to thank Steve Jobs.
Long jumps-stand, bend the knees and jump out, do over a dozen times. Don't be shocked if you find yourself exhausted doing these, then try them with one leg
Now, it's back to the stairs. Jump up one or two stairs with both legs at the same time. You'll hate me now, but, you'll think fond of me when you pass all those frat boys on the hills
1) Agility
2) leg strength
3) Balance
3) Core strength
Suggestions for off season workouts (November to February)
AGILITY
Jump rope-keep the feet low to the ground, jump for one to three minutes, rest and repeat
Step ups on a bench or platform
Slalom runs-set up objects on the ground approximate three feet apart and run sprints
Stair sprints-moving your feet A's fast A's possible, run up and down flights of stairs, focus on being quick
LEG STRENGTH
Off to the gym you go, leg presses, leg extensions, use all the leg machines, while doing these with your iPod, remember to thank Steve Jobs.
Long jumps-stand, bend the knees and jump out, do over a dozen times. Don't be shocked if you find yourself exhausted doing these, then try them with one leg
Now, it's back to the stairs. Jump up one or two stairs with both legs at the same time. You'll hate me now, but, you'll think fond of me when you pass all those frat boys on the hills
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