Running: how to build all-over body fitness
Improve your running performance by adding some simple exercises to your off-season routine
To be a strong, well-rounded athlete you need to avoid injury, be fit enough to maintain speed to the end of the race and complete tough training sessions day after day. This takes more than just swimming, biking and running. While it’s possible to work on strength and conditioning (S&C) during ‘normal’ training, it’s important to target this type of fitness specifically.
This session incorporates some S&C within your run to work on your strength and to add an extra challenge! Try to keep the transition time between the exercises and the run sections as short as possible to keep the demand on your body high.
The set is split into sections that contain an S&C exercise and a run. The exercises target some of the key areas that need to be strong and supported for ultimate running performance.
Top tip: hold good technique
Make sure you’re holding good technique through your exercises to avoid injury. Hold your core tight on the plank/sit-ups/press-ups and squeeze your glutes during the squats.
The all-over body workout session
Warm-up
Glute activation into 10mins easy run
Main Set
2 x 20-40 calf raises into 5mins moderate run
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2 x 20-40 press-ups into 5mins vigorous
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Glute activation into 5mins easy
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10mins vigorous into 20 deep, slow squats
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2mins rest or easy run
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30sec plank; 30 sit-up pulses; 15 press-ups into 15mins moderate
Cool-down
5mins easy
5mins light stretching of key muscles
Adapt for beginners
The idea is to push the muscles so that they begin to fatigue. Feel free to reduce the rest of the exercises if it’s too much.
Adapt for Ironman
Long-distance triathlon running is all about maintaining efficiency and technique through the second half of the run. Add a 40min effort at Ironman pace after the main set to challenge your ability to run strong when fatigued.
220 Triathlon Team
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