If you wish to be a robust path runner, you’ll want extra than simply miles in your legs—that you must construct power that may tackle the rugged terrain. Hannah Allgood, a Colorado-based professional path runner for Dynafit, is right here to assist, sharing her 4 favorite workouts for athletes.
Allgood not solely excels within the mountains (in July, she gained the Eiger Extremely-Path by UTMB 100K), but additionally helps athletes construct power by means of her teaching with Freetrail, a web-based path neighborhood and media outlet. With a background in train science and years of aggressive expertise throughout a number of sports activities, she has perfected the artwork of staying sturdy, quick and injury-free on the paths. “Energy coaching has all the time been an integral a part of my profession as an athlete,” Allgood explains. She is aware of firsthand how essential lifting is to spice up efficiency and forestall accidents, particularly for path runners tackling difficult mountain races.
“One of many largest limitations for power is that athletes are spending a lot time operating that power is often one of many first issues to go to create space for the opposite vital issues in life,” Allgood says. “Unilateral workouts permit for specificity coaching in addition to enhance/appropriate any muscle imbalances.” Able to get stronger and extra resilient for the paths? Listed below are 4 of Allgood’s go-to workouts that focus on frequent weaknesses in path runners and may also help you stage up your recreation.
Step-ups
Allgood suggests various the peak of your step to 12-18 inches, primarily based in your peak and present power. “Step-ups are an ideal train as a result of they permit for versatility to match the athlete’s wants (weight or no weight, improve or lower peak, improve pace or lower pace),” Allgood explains. “They assist with not solely power on trails however practical day-to-day power.”
Single-leg Romanian deadlift (with a cable or band, OR with weight)
“This train targets many alternative techniques,” says Allgood. “The RDL adjustments your centre of mass, due to this fact working in your stability and coordination, that are extremely helpful for path operating. The row helps with rotational core stability, which can also be important for operating, because it helps with stability and management throughout varied terrains and helps with environment friendly power transfers from higher to decrease physique.”
Bulgarian Cut up Squat
Allgood explains that the Bulgarian cut up squat is one other unilateral train that helps enhance stability and core stability through the use of weights. “This transfer can also be very useful for enhancing leg energy, which interprets to improved power manufacturing, which means you’ll be able to stand up the mountains sooner.” She suggests including in a soleus increase for an additional problem.
Modified aspect plank with clamshells or hip abduction
“That is one in every of my favorite go-to glute workouts that additionally incorporates core stability,” Allgood says. “Including a band round your knees will improve the problem!”
If you happen to’re including power coaching throughout your racing season, Allgood suggests specializing in 12-15 reps per set, aiming for 2 to 3 units. “This may assist construct power, but additionally not go away you too sore for operating or different enjoyable actions,” she says. “Energy coaching two to 3 instances every week might be enormous in your total well being and with stopping accidents.”
To study extra about Allgood and her teaching, head right here.
