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Strength training for masters runners!!

  • 06-12-2013 11:01pm
    #1
    Registered Users, Registered Users 2 Posts: 1,890 ✭✭✭


    top 3 exercises for legs re:injury prevention and strength for masters distance runners...what ya got??:)


    i'm doing squats for yonks ...don't think much of them now tbh


    started lunges with barbells a while back...looking good but killed with aches after them

    suggestions?? but keep it small thanks:D


Comments

  • Registered Users, Registered Users 2 Posts: 2,140 ✭✭✭martyboy48


    masters runners or marathon runners? either way, i'm not much help. just keeping it small. :D


  • Registered Users, Registered Users 2 Posts: 98 ✭✭lynchieboy


    Squats with the olympic bar is the daddy of all exercises, just make sure you get the technique right.


  • Registered Users, Registered Users 2 Posts: 978 ✭✭✭JohnnyCrash


    Personally,I would say that stretching would be more important than strength,not saying that strength work isn't important,but I would do a lot more stretching


  • Registered Users, Registered Users 2 Posts: 1,890 ✭✭✭tomdempsey200


    Personally,I would say that stretching would be more important than strength,not saying that strength work isn't important,but I would do a lot more stretching
    I think it's the other way round actually

    I'll prob use this as a guide
    http://www.functionalpathtrainingblog.com/2010/12/the-gambetta-leg-circuit.html


  • Registered Users, Registered Users 2 Posts: 6,340 ✭✭✭TFBubendorfer


    Personally,I would say that stretching would be more important than strength,not saying that strength work isn't important,but I would do a lot more stretching

    Sorry, but I could not disagree more.


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  • Registered Users, Registered Users 2 Posts: 1,890 ✭✭✭tomdempsey200


    i'm already doing squats and lunges

    i'll prob add the step-ups..i don't fancy the jump squats


    anywhere i checked for advise ...a lot of informed opinion suggest stretching is overrated compared to strength for injury prevention


  • Registered Users, Registered Users 2 Posts: 1,210 ✭✭✭kingQuez


    If I'd to pick.. I'd probably keep:

    - Side lunges (aductors/glutes)
    - Single leg deadlift (hip/glute/core/balance)
    - Walking lunges (hip/leg strength)
    - Pressup to T (core+shoulders for proper form)

    All can be progressed from no weight, through medball, dumbells, kettlebell.


  • Registered Users, Registered Users 2 Posts: 5,468 ✭✭✭sconhome


    Romanian deadlift is a great exercise of hamstrings.
    Single leg lunges in multi directions, front, reverse and side lunges all good for quad, glute strength. Add unbalanced weights (10kg in one hand, 5kg in the other) and do a 'row' in the lunge will work the upper body too.

    I'd suggest all strength and stability exercises should be done in barefeet to help develop foot strength too.


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