If you wish to be a powerful path runner, you’ll want extra than simply miles in your legs—you want to construct energy 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 workout routines for athletes.
Allgood not solely excels within the mountains (in July, she gained the Eiger Extremely-Path by UTMB 100K), but in addition helps athletes construct energy via her teaching with Freetrail, a web based path group 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. “Power 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 greatest limitations for energy is that athletes are spending a lot time working that energy is usually one of many first issues to go to create space for the opposite necessary issues in life,” Allgood says. “Unilateral workout routines permit for specificity coaching in addition to enhance/appropriate any muscle imbalances.” Able to get stronger and extra resilient for the paths? Listed here are 4 of Allgood’s go-to workout routines that concentrate on widespread 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 energy. “Step-ups are a fantastic train as a result of they permit for versatility to match the athlete’s wants (weight or no weight, enhance or lower peak, enhance pace or lower pace),” Allgood explains. “They assist with not solely energy on trails however practical day-to-day energy.”
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 steadiness and coordination, that are extremely helpful for path working. The row helps with rotational core stability, which can also be very important for working, because it helps with steadiness and management throughout numerous terrains and helps with environment friendly drive 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 steadiness and core stability through the use of weights. “This transfer can also be very useful for bettering leg energy, which interprets to improved drive manufacturing, which means you possibly can rise up the mountains quicker.” She suggests including in a soleus elevate for an additional problem.
Modified aspect plank with clamshells or hip abduction
“That is certainly one of my favorite go-to glute workout routines that additionally incorporates core stability,” Allgood says. “Including a band round your knees will enhance the problem!”
For those who’re including energy coaching throughout your racing season, Allgood suggests specializing in 12-15 reps per set, aiming for 2 to 3 units. “This can assist construct energy, but in addition not go away you too sore for working or different enjoyable actions,” she says. “Power coaching two to 3 instances every week may be big in your total well being and with stopping accidents.”
To study extra about Allgood and her teaching, head right here.
