Improving Running In The Gym

At this point in time, I am still very much in obstacle course training as I have three more races before the end of the year. Therefore, running improvement exercises are a huge part of gym routines currently. My PT (the delightful Paul Slythe: commonwealth medalist in 400m) has tried to implement more leg-based exercises that take me back to basics.

Exercises for Improving Running:

These exercises include squats with chains rather than traditional weights. It seriously engages your core and glutes because the swinging chains throw you off balance. If the weight isn't spread equally through both legs, or if your core isn't tight, you are going to struggle to get that bar back up. I have always had a stronger right leg, so my imbalances were completely obvious at the start with a few clumsy stumbles!

Split-leg squats, single-leg deadlifts, single-leg step-ups, and kettlebell work do a similar thing by forcing you to focus on one side at a time. This ensures both legs get full attention during a workout so one isn't overcompensating for the other. After all, nobody wants to be running around in circles with an uneven stride!

Finisher Circuits:

The rest of the sessions usually revolve around circuits. They are a fantastic way to round off any strength workout, and they are brilliant for keeping your cardio fitness ticking over while building up muscular endurance. I always leave the gym sweating, red-faced, and totally worn out.

My Day 1 circuit is mainly a core and leg workout. Day 2 focuses on the upper body. On Day 3, I alternate between the two, though these days I try to focus on the Lumberjack circuit because it has enough running built into it to keep my legs conditioned.

While the upper body work is mainly geared towards tackling obstacles in OCR racing, I am also hoping that building stronger shoulders and arms will give me a massive boost in the swim leg of my triathlon training, because I will take all the help I can get in the pool!