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On the Track: Strength Building Equipment
By Alisa Harvey
November/December 2011
The chilly days of late fall and winter can motivate a track runner to train indoors. A cross training workout can be an ideal substitute or an addition to cold weather season routine. The use of an exercise ball, a pull-up bar, and a foam roller will help track runners (or, for that matter, anyone who runs) manage their fitness during the frosty months. Incorporating these will help improve flexibility, build muscle, and prevent injuries throughout the indoor track season.
Exercise Ball
Use the exercise ball to strengthen and tone major muscle groups. Creative workouts with the ball can keep an individual entertained while performing intense training. The ball comes in a variety of circumferences and weights. Choose a ball based on your body size and current fitness.
Sample exercise ball workouts:
1. Squats - Position the ball on the floor. Stand in front of the ball with arms extended. Place feet shoulder width apart. Squat until your buttocks touch the ball. Return to standing position. Repeat as desired. Add hand weights for additional intensity once you have mastered two sets of 10 repetions.
2. Overhead Swings - Hold the ball between both hands above your head. Take a step back with the right leg while bringing the ball straight-armed down to the right. Bring the ball back up over your head. Repeat on the left side of the body. Repeat as desired.
For more workout options on the ball go to www.fitdeck.com, click on Products, Exercise Ball.
Pull-Up Bar
The pull-up bar should be a mandatory piece of training equipment for every runner. Simply hanging from a bar after a run can assist in maintaining a healthy back. Focus on building and maintaining upper-body and core strength with this.
Sample pull-up bar workouts:
1. Pull-ups - With an overhand grip and extended arms, support your body’s weight while feet are off the ground. Pull up. Bring your chin to the bar (use assistance if needed). Lower you body back to the extended position. Repeat as desired.
2. Leg Raises - While hanging with body extended and hands gripped onto the bar, lift legs in a tucked position. Slowly return legs to full extension. Repeat as desired. Once you are able to complete two sets of 10 repetitions keep legs straight as you lift them.
For additional training options with pull-ups go to www.fitdeck.com, click on Products, Pull-Up.
Foam Roller
All runners should own a foam roller. Why? The roller is a key tool in the prevention and rehabilitation of ilioltibial (IT) band syndrome. Daily use of this helps maintain healthy IT bands and develop strong core muscles while providing a deep manipulation of muscles and tendons.
Sample foam roller workouts:
1. IT Band Massage. While on the floor, rest the left leg against the roller. Roll your leg from the outside of the knee to the top of the hip bone back and forth. Switch to the right leg. Repeat the movement on the right leg.
2. Push-up Rolls. Lay in the prone position with your quadriceps against the roller and your arms straight out ahead of you. Place your hands flat on the floor to support your weight. Roll from the knee to your stomach back and forth. Do 10 to 20 repetitions.
For additional workout ideas with the foam roller read, “On a Roll @ Home,” by Donna Gambino, PT.
For more information on any of these tools, see www.exertools.com or www.isokineticsinc.com.
Alisa Harvey set a new American Masters W-45 mile record this past January (5:04:02) and holds the World Record for the indoor W-40 Masters Mile. She is the 2009 U.S. Masters Indoor Champion W-40 in the 400m, 800m, and Mile. A four-time winner of the Army Ten-Miler, Harvey is Chair, Masters Long Distance Running, for USATF Potomac Valley Association. For more information: www.alisaharvey.com.