Pheidippides Marathon Cramping Outline Morning Session Heavy Weight, Low Reps 1. Good mornings x 6 reps x 3 sets with 2-3 min rest 2. Reverse lunge with heavy med ball in front x 8 reps x 3 sets with 2-3 min rest 3. One-legged deadlift x 6 reps x 3 sets with 2-3 min rest 4. Glute bridge with weight x 8 reps x 2 sets with 2-3 min rest 5. Single leg squat x 6 reps x 2 sets with 2-3 min rest Evening Session Lower Weight, Higher Reps 1. Theraband drive back x 12 reps x 3 sets with 60 seconds rest 2. Single leg glute bridge x 12 reps x 3 sets with 60 seconds rest 3. Donkey kicks with theraband x 12 reps x 3 sets with 60 seconds rest 4. Thrusting supine hamstring x 12 reps x 3 sets with 60 seconds rest 5. Hip extension with theraband (straight leg) x 12 reps x 3 sets with 60 seconds rest 6. Back extension, no weight x 12 reps x 3 sets with 60 seconds rest Goals and Instructions This routine is a theory I have about marathon cramping and how it can be prevented using strength training.please remember, this is just a theory, although I believe it is supported by research (see here). I ll also admit that this takes time (getting to the gym twice per day), you need a gym, and you should be experienced lifting weights (although by the time this routine appears in your marathon prescription, you should be comfortable with strength training)
You ll first perform a morning session that consists of heavy weights and low repetitions. These will be mostly compound exercises that focus on the hips, hamstrings, glutes and lower back. Our goal is to recruit maximum muscle fibers and fatigue the muscle. You want to use the maximum weight you can handle which allows you to perform all repetitions You ll then come back for an evening session and perform very running-specific hip, hamstring, glute and lower back exercises designed to train those muscles while they are tired. This specific training should simulate the fatigue you experience late in the marathon race and prepare the muscle groups most responsible for a breakdown in running form. Important rules Before implementing this routine, it is essential you follow these rules: 1. You need to rest at least four to six hours between each session. Do not try to combine the morning and evening session or squeeze them closer together. We re looking for a balance between fatigue and overload. 2. You must focus on recovery between and after these sessions. You need to consume adequate protein and carbohydrates after these lifting sessions. If you do not, not only will they be ineffective, but you re likely to overtrain. If you need help, here are some good resources from our blog http://runnersconnect.net/running-nutrition-articles/what-is-good-to-eat-after-a-run/ http://runnersconnect.net/coach-corner/eating-yourself-out-of-overtraining/ http://runnersconnect.net/coach-corner/what-runners-can-learn-from-bodybuilders/ 3. As usual, this will follow our hard days hard, easy days easy principle, so you will be performing this lifting routine on one of your harder workout days. Do not try to perform this workout too often. More is not better. Again, we re looking for a balance.
Exercise descriptions and images Morning session Good Morning Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a squat. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Begin by bending down at the hips, moving them back as you bend over to near parallel. Keep your back arched and your spine in proper alignment. Return to a standing position by extending through the hips with your glutes and hamstrings. Reverse lunge with heavy med ball in front Start in a standing position. Hold a medicine ball as heavy as you can handle out in front of you. Take a big step backward, bringing one leg to the back of you, and land on your toes. Lower your body so your back knee almost touches the ground. Do not arch your back or lean forward, remain tall. The knee of your forward leg should be
perpendicular to your shin. Pressing into the ground with your back leg, raise yourself back up into a standing position. One-legged deadlift with weight Hold a barbell, set of dumbells or a kettlebell in both hands. Stand on one leg. Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance. Continue lowering the weight until you are parallel to the ground, and then return to the upright position. Glue bridge with weight Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor. Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet. Extend as far as possible, hold for 2 seconds, and then return to the starting position.
Single leg squat Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a squat. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Balancing on one leg (you can put your other foot out in front of you, behind you or rested on a bench behind you) slowly lower yourself into a squat position. Try to get your though parallel with the floor. Using your glutes and hips raise yourself back up into a standing position. Evening session Theraband drive back x 12 Stand with your foot strapped into a theraband or cable pulley machine at the gym, facing a post or the cable machine. Balance on one foot (it s ok to hold onto another object for balance) and bring your knee so it s roughly perpendicular to your thigh. With
your foot in the band, drive down with your foot, focusing on generating the power from your hips and glutes, so that your forefoot touches the ground just under your center of mass. Slowly bring the leg back up and repeat. Single leg glute bridge x 12 Lie on your back with your legs bent so your feet are flat on the ground. Your feet should be about 2-3 feet away from your backside. Using your glutes, hips and lower back, thrust your pelvis off the ground with one leg. The other leg will straighten out in front of you. Hold for 2-3 seconds at the top and slowly lower yourself back down. Without resting, thrust your pelvis back into the air and repeat. Donkey Kicks with theraband x 12 Start on all fours with your back in a straight position, no slouching. Slowly raise one leg into the air by squeezing your glute muscles. Try not to let the leg simply swing, really focus on generating the movement from your glutes. Hold for 1 to 2 seconds at the top and bring back down. Repeat with the same leg.
Thrusting supine hamstring x 12 Balance your weight on your hands and your heels, trying to keep your leg as straight as possible. Keep your core muscles tight and in a straight line. Drop your hips towards the ground and then explosively bring your hips back up into a straight line. For added difficulty, drop to your elbows instead of your hands. You can also perform on one leg. For even more difficulty, add a swiss ball under your legs Hip extension with theraband x 12 With your foot attached to a theraband or cable machine, face the structure holding the band or cable. Balance on one foot (it s ok to hold onto another object for balance) and bring your leg slightly in front of you. Drive backwards with your foot in the band. Focus on generating the movement from your glutes and hamstrings. Slowly bring the leg back up and repeat.
Back hypers x 12 Start by lying face down on the ground with your arms out in front of you. St the same time, lift your upper body and legs off the ground (almost as if you were bending backwards). Hold at the top for 1-2 seconds and slowly lower yourself back down.