Increase your leg strength without weightlifting!

by Coach Roy Benson

In running, there is a balance between strength, endurance, and flexibility. Last month, Coach Benson talked about flexibility, and the "Big Five" stretches that runners should perform to stay limber. This month, the subject is leg strength, and how to get it without spending hours in the gym.

This article by Coach Benson is from the guidebook that is included in Coach Benson's Training Plan by PC Coach. For more information on Coach Benson's Heart Rate Running Software, click here.

One or two times per week, the Benson running program will recommend "drills" as part of the workout. (For example, most of Coach Benson's interval workouts call for drills to be done after the workout. Check the workout guide for details). These running drills are actually "Weight Training" - using your body weight as the resistance. It's the best weight training for you as a runner, because you move through ranges of motion that come as absolutely close as possible to that used in your actual running. This is called specificity of training. It is the same principle piano players follow when they practice piano - and not violin - for their next piano recital.

While stretching will improve your stride length, drills will improve your stride frequency. These drills, designed to mimic the neuromuscular system of running, are important in developing strength and coordination. Increased strength will enhance your muscles and connective tissues which also helps in avoiding injury. Better coordination makes you more economical so your energy will be used in going forward, fast. Drills will also counteract the bad biomechanics developed from all those long, slow miles while putting the "punch" back in your gait. Each drill is performed over 20 meters, separated by 20 meters of walking, usually back to where you started. By doing drills, you will notice your stride lengthening, your stride turnover-rate quickening and your overall power increasing.

See the pictures and text below for illustrations of these coordination challengers. Remember that you're lifting weights and don't overdo it. One set of each drill is enough to start with before progressing to 2 or 3 sets. Perform these drills after your workout once or twice per week.

Here are Coach Benson’s Four Essential Running Drills - the Toe Walk, High Knees, Butt Kicks, and Skip Bounding.

Toe Walk

Toe walks strengthen your push-off while running.

To perform this drill, you may want to hum "Here Comes the Bride". It is basically a walk with a pause, but when your feet come together, raise on the toes of your lead foot without letting your trail foot touch the ground.

Then your opposite leg leads, and when your feet come together, raise on the toes of that foot without having your trail foot touch the ground. This drill strengthens your foot and ankle while improving your balance.

 

High Knees

 

As rapidly as possible, raise your knees so that your upper leg is parallel with the ground. The goal is not how fast you cover the 20 meters but how high and how quickly you can raise your knees while moving forward slowly. This strengthens your quads and hamstrings..

 

 

 

Butt Kicks

As quickly as you can, try to "flick" your lower leg so that you will hit your back end with your heel. Keep your knee pointed down while keeping your upper legs perpendicular to the ground.

"Quickness of flickness" is the goal, not distance covered. This drill quickens your stride and improves coordination

 

 

Skip Bounding

The goal here is to skip as high as you can. While skipping, try to get as far off the ground as possible. Vertical distance is the key to good skip bounding. Exaggerated arm motion helps with momentum to drive your body up. Also, get your knees as high as possible.

This drill will increase overall muscle power in the legs.