For those that follow a Hal Higdon training plan

Dotcomdolly

What exercises do you do on your stretch+strength and short run +Strength
days ?

G-Money

Been thinking about that myself. I thought I saw on his website somewhere a link to some stretching and strength exercises also.

I think if it were me I'd just do some bicep curls, tricep curls, sit-ups, and maybe some of those exercises that strengthen my back muscles - the ones where you lie on your stomach and like raise your head towards the ceiling.

ecoli

1) Side lying clam exercise

Lay on your side with the hip to be worked on top.
Bend your knees and position them forwards so that your feet are in line with your spine.
Make sure your top hip is directly on top of the other and your back is straight.
Keeping the ankles together, raise the top knee away from the bottom one.
Remember, don't move your back or tilit your pelvis, all the movement should be coming from the hip.
Slowly return it to the starting position.
Repeat 15 times initially and gradually build this up to 2 sets of 20.


2) Hip extension exercise

Position yourself on all fours.
Shift your weight slightly off the leg to be worked.
Keeping the knee bent, raise the knee off the floor so that the sole of the foot moves towards the ceiling.
Slowly lower the leg, almost back to the starting position and repeat.
Repeat 15 times initially and gradually build this up to 2 sets of 20

3) Heel drop

This exercise strengthens the muscles that stabilize the hips.

Stand on one leg and slowly squat down on the affected leg as if you are going to step off the step.
Don't let either side of the pelvis drops down.
This should only be done if the knee is free of pain and inflammation
Perform two sets of as many as you can comfortably manage. Try to get the number in each set equal. Have a minutes rest in between sets
Gradually increase the number you perform, up to 3 sets of 15-20.
Repeat the exercises every day


4) HAMSTRING CURL

Lay on your back on the floor with the heels on the ball and arms on the floor
Lift your buttocks up off the floor
Roll the ball in towards you by bending your knees and hips until your knees are directly above your hips
Straighten the legs again by pushing the ball away and repeat


5) LUNGES

Step forwards with one foot in a long stride
Make sure your feet are in line and pointing straight forwards
Keep your back upright as you slowly bend and lower the back knee towards the floor, raising the heel off the floor
At the same time bend the front knee, making sure it doesn't go past your toes
Don't let the back knee touch the floor before returning to the starting position

6)SINGLE LEG MINI SQUAT

Stand on one leg with the other knee bent
Use a wall or banister to help keep your balance
Bend the standing leg and push your buttocks out behind you
Start with only a small movement
Make sure your hips stay level, don't let one drop down
Don't allow your knee to move forwards past your toes


7) CALF RAISES

Sit on a chair with the knees bent and feet on the floor
Lift the toes and forefoot of either one or both feet off the ground, keeping the heel in contact
Lift as high as you can and really squeeze at the top and point the toes to the ceiling
Return to the starting position

8) TOE RAISES

Sit on a chair with the knees bent and feet on the floor
Lift the toes and forefoot of either one or both feet off the ground, keeping the heel in contact
Lift as high as you can and really squeeze at the top and point the toes to the ceiling
Return to the starting position

ecoli

Krusty also had a great link to a workout:

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=486

Dotcomdolly

Cheers for that Ecoli.