Let strength training boost your Bellin Run readiness

April 25, 2011

Is your training goal to improve your Bellin Run time? Maybe you just want to stay injury free as you train. In any event, strength training can help you achieve whatever Bellin Run goals you set for yourself.

Running specialist, Nate Vandervest of Bellin Health Fitness & Athletic Performance, has expert advice on how to incorporate strength training into your routine:

In the world of distance events, people tend to spend a majority of their time running or walking and devote very little time to strength training. Adding this type of training to your routine can noticeably improve your Bellin Run performance and overall race experience.

Strength training helps strengthen weak muscle groups, creating stronger legs and shoulders and a stronger chest and back. Strengthening these muscles means less likelihood of injury, increased endurance and speed and less fatigue.

Here are two easy-to-do exercises that will positively affect your physical preparedness for race day whether you’re a runner or walker. Just remember to also include core work in all your workouts:

Lunges: Step one foot ahead of you and bend your front knee so that it’s at a 90-degree angle. Rest your hands on your hips. Push back up to a standing position, making sure to keep the weight in your heels. Try this exercise about 10 times per leg, depending on your comfort level.

Pushups: Assume a plank position, chest-down with your hands palms-down on the floor. At this point, you should be balanced on your hands and toes. Your hands should be positioned wider than your shoulders. Keep your body straight. Bend your arms and slowly lower your body until it touches the floor. Continue to keep your body straight. Exhale, pause for a moment and push back up. Try this exercise in three sets of 10.

If you have questions, please feel free to consult any of the running professionals at Bellin Health Fitness & Athletic Performance. We can be reached at (920) 430-4722.