Fleet Feet Full & Half Marathon Training: Hill Workout + Strength - Balanced Movement Studio

Fleet Feet Full & Half Marathon Training: Hill Workout + Strength

Brian Beatty, PT, CFP

January 28, 2016 Workout

  • Dynamic warm up as a group – see below 3 min
  • Run for (to) the hills – 15 easy warm up
  • 3 hill repeats at 15 seconds each (HARD EFFORT) – In-between each repeat you’ll have an exercise to do that will be 30 to 60 seconds long.
    • (1) “do it on one” – drive from the back of the hip – step back lunge, hover & lift back foot, step up
    • Hill Repeat 1: Run up the hill pushing from the glutes
    • (2) light quick land for down hills – small hops landing with no sound, quick feet, land under body, fast free & easy turnover
    • Hill Repeat 2: Practice light landing coming back down the hill
    • (3) ‘the running core” (find diagonal, lift a leg & opposite arm) – stand one leg isometric running crunch – provide resistance to clarify, hands & feet 4 points move onto 2 points alternating, find diagonal, lift a leg & opposite arm
    • Hill Repeat 3: Run driving the opposite arm & leg
  • 2 min rest
  • 3 repeats at 30 seconds each (HARD EFFORT) – In-between each repeat you’ll have an exercise to do that will be 30 to 60 seconds long.
    • (4) side step lunge to high stand – control the momentum – downhill
    • (5) putting it together into run form – running man exer, no touch c back foot, add hop to change feet as come up from running man at end
    • (6) hopping lunge
  • 2 min rest
  • 3 repeats at 60 seconds each (HARD EFFORT) – In-between each repeat you’ll have an exercise to do that will be 30 to 60 seconds long.
    • (7) walking lunge, touch front foot with both hands, lift back leg & hover, push to stand – forward lean to turn on glutes
    • (8) balance out by moving to side – lateral hops up hill, downhill – hop off one foot, land opposite foot, quick hop to change feet.
    • (9) Lateral bounding to finish
  • 2 min walking rest
  • Run back to the start – 10 min easy cool down.
  • Dynamic Cool Down 3-5 min.    http://www.balanced-movement.com/cooldown


Exercise Videos

(1) step back lunge with hover

(2) light quick hops

(3) standing running core crunch

(4) side step lunge to high stand

(5) running man hops

(6) hopping lunge

(7) walking lunge, toe touch & hover to high stand

(8) lateral hops, switching feet

(9) lateral bounding

 

Dynamic Warm up for running
stand on one leg
swing legs front
swing legs to sides
Nora swing for spine
heel kicks – quick feet
high knees
lunge c torso rotation & arms overhead
open the gate, close the gate – walking c hip circles, in & out, rotate pelvis
walking lunge c arms elbows crossing midline – come to runner’s crunch standing
hopping lunge, stay low & switch feet quickly

 

2016-01-26/27

Balanced Movement Studio

5 out of 5 stars

Jordan Stafford
Jordan Stafford

5 out of 5 stars

posted 9 months ago

Fantastic place to go for rehab and prevention of injuries. I run a lot and I go to Balance Movement anytime I have a ache or pain. Balance Movement will give you the exercises and the knowledge to help stop you from getting hurt again.