The single exercise every runner should do

Wednesday, November 06, 2013 · Mike Davis

When we set up a personal training plan for a client we create one that is unique to the individual and that uniqueness is based on their needs being different. Some clients already have a strength training program and usually I ask if they will share it with me so that we can determine if their strength training has certain exercises that benefits their running. Most strength training plans are now based on core strengthening which is quite valuable (See Sunday's blog), but most of them leave out critical exercises that have direct impact on the persons running. Not to be critical of people that are going to a gym and getting it done, because that's a good thing for sure. However I am a firm believer in specificity of training and if you are a runner, your strength training should include movements that directly or indirectly impact your running. I also refer to that as a "functional" strength training plan. Some might think NFLR is in competition with the CrossFit people and while many enjoy benefits of CrossFit, we actually have clients that continue with CrossFit while we work with them on their running. I certainly believe CrossFit has some value, but going back to my specificity belief, if we are working with a client on all aspects of their training, we create a strength training plan that helps their running. Leaping up on a 2 foot high box does little to improve your running. Again every person is unique and may require different exercises to strengthen their body for running. That said, their is one exercise that is always included in a NFLR training plan or is added to an existing strength training plan. Because running is basically a continuous series of single foot squats it makes perfect sense to practice this motion when not running. From my own personal experience I can tell you that I am not very good at single foot squats whatsoever as it requires balance, form and awareness. Does my weakness with doing a single foot squat in my basement directly impact my running? How an it not? My inability to do something standing still most likely means I don't do it very well when I'm in motion for sure. For me I have had to back up some and work on balance by just doing a single foot balance after doing a couple of other exercises. Hopefully being a bit tired helps me to work on my balance in a way that will help with my balance when I get tired during my running. The goal is to eventually start to squat on that single foot I'm balancing on without losing my correct posture or form. It will do me no good to do a single foot squat with my posture all messed up and my form poor. The idea is that I should be able to consistently squat on one foot with a good neutral core and my knee cap pointing directly ahead. Otherwise I am just learning to squat however it takes and my running will follow suit. Until I get the balance part down I am better off just standing on that one foot. I do other exercises that I incorporate balance onto so that I will hopefully improve my balance while multitasking. However the one exercise all runners should be doing is single foot squats and if they are to difficult start out like me just balancing on one foot and work your way there. Also squatting down on that single foot with the correct form is critical, so only go as low as you can while maintaining the right form. Hope you have a great Wednesday! mike