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Body Work: Stand Your Ground

Use stable-surface strength training to put more zip in your running stride.

Use stable-surface strength training to put more zip in your running stride

Unstable surface training has become a common sight in the strength and conditioning realm. With the popular concept of core stability, you see more and more runners training on exercise balls, Bosu balance trainers and balance discs. Runners often mistakenly believe that this type of training will incorporate greater core activation while simultaneously developing strength. Unstable-surface training has been used successfully to rehabilitate injuries, such as the common ankle sprain, but does this type of training also benefit the healthy runner?

Stable vs. Unstable

Runners who strength train using a combination of resistance training, core stability exercises and plyometrics (jumps) have shown improvements in running economy, race performance and a reduced injury risk.

But not all exercises are equal. Free weight exercises performed on a stable surface rather than an unstable one appear to be more transferable to athletic performance, as trunk activation in stability ball exercises may not provide enough stimulus to increase muscular strength. One study found that after six weeks of stability ball training, subjects’ core stability improved, but running performance – as measured by V02 Max, velocity at V02 Max and running economy – showed no statistically significant changes. Other studies have shown that leg exercises performed on unstable surfaces lead to a reduction in force output, rate of force development and range of motion. In terms of stimulating strength gains, there doesn’t seem to be a benefit for a healthy runner to perform resistance exercises on unstable surfaces.

When to Wobble

If you’re suffering a lower limb injury, strength training on an unstable surface can help.   But if you’re healthy, focus primarily on free weight exercises and plyometric drills to develop strength, power and core stability. To further reduce injury risk, add in balance board exercises to your existing strength-training program, but the focus should be on stable-surface multi-joint exercises that work multiple muscle groups. You can challenge core stability by holding one dumbbell on your shoulder instead of holding two to at your sides while you lunge.

Here are three good solid-ground exercises:

Front Squat

What it does: Develops leg strength while challenging core stability.

Set up a barbell or weight bar just below shoulder height and place the bar across the front of your shoulders. Place your fingers under the bar beside your shoulders, keeping your elbows out at shoulder width. Place your feet shoulder-width apart. Pull your hips back into the squat. Keep your chest up and elbows out front. If your mobility permits, reach thigh parallel at the bottom of the squat. Spread your feet across the floor, stand tall and activate your glutes. Work up to 3 sets of 5 repetitions.

Forward and Reverse Lunge

What it does: Develops leg strength while challenging hip and core stability.

Hold a dumbbell on one of your shoulders. Keep a neutral wrist with your elbow pointing forward. Perform a forward lunge with the leg on the same side as the weight. Drive the back knee down and stop one inch from the floor. Your front knee should be straight over the ankle with a straight upper-body articleure. From the bottom position, transition all the way to a reverse lunge with the same leg. That’s one repetition. From there you’ll step into the forward lunge again. Try not to touch the ground in between lunges. Go for 3 sets of 5 repetitions per side.

Single Leg Cable Deadlift with Single Arm Row

What it does: Develops leg and upper back strength while challenging hip stability and the anti-rotation function of the core.

Set up an adjustable cable machine or strength band at chest level. Grab the handle and back up. Stand on the opposite leg with a soft knee. Hinge from the hips as you bow forward. Let your hand holding the handle stay parallel with the floor as you kick up your non-stance leg to horizontal. Brace your core throughout the exercise. You should feel tension in the back of your support leg. Unhinge and stand tall while rowing the handle in a smooth, continuous motion. Don’t touch the floor with the non-stance leg. Challenge yourself with 3 sets of 5 repetitions per side.

Jon-Erik Kawamoto is a strength coach in Burnaby, B.C. (JKConditioning.com).

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