Deadlift
Deadlift
Runningart2004 wrote:
Squats....
Back squat, front squat, single leg squat, heavy, light, whatever.
Squat, squat, squat....
Alan
No. Squats are good to get better at squatting. Counterproductive for running.
I don't need to run up hills. I am already on top.
Clean Squat Press
With either a barbell or dumbbell
This covers all the major leg muscles and upper body. It’s a complete explosive exercise for the entire body. Time to work those arms too distance runners and not just the legs.
The goblet squat is one of the easiest and safest exercises for those not particularly experienced in lifting weights.
Hill sprints on XC skis are better....
Boom! More great advice, thank you.
runderun wrote:
Every 3-4 weeks I do 10x1 minute hills, average gradient of around 18%. The Strava GAP pace gives me a nice confidence boost but when I do 10x1 minute on the flat, my pace is always 5-10 seconds/km slower. So is Strava's GAP junk or am I just better at running uphill than on the flat?
+1
This sounds like what Big Red describes. Short hill sprints are fine, and maybe fun, but long hill reps are even better for the serious distance runner.
So I'd go even farther and suggest 400m reps or up to 2 minutes up (not terribly steep).
Runningart2004 wrote:
Squats....
Back squat, front squat, single leg squat, heavy, light, whatever.
Squat, squat, squat....
Alan
oh man I hate squats. I do them sometimes but I hate it. Running after squats (the day after) still sucks. Squats are pretty much the worst thing ever. Lunges can suck too. Where I live there is one flat road at the top of the hill, but everything else is hills. Running up a hill with tired legs from squats just sucks. ?
Great for Masters runners since there is less chance of injury. Doing 150 flys it's easy to hurt yourself, start running up a hill, not so much.
The great thing about hills is that you can play around with them throughout a training block.