Most distance runners will tell you they’ve had a point on one (or many) of their runs where they hit “the wall.” The wall can be both an emotional and a physical barrier. You need mental strength to finish a marathon, but you also need toned muscles!
Wall sits are a great down-and-dirty strength exercise to build strength in your quadriceps and calves. When you’re doing a wall sit, your quads are holding your weight up by pushing it against the wall, and your calves are working to keep your knees bent at a 90° angle.
By strengthening your thigh muscles, you are helping stabilize your knees, which helps lower your risk of injury. Runner’s Knee, which is an unfortunate and common injury for distance runners, can be caused by weak thigh muscles (among other things). By strengthening your quads, you’re helping reduce risk of injury.
Anyone Can Do Wall Sits
Perhaps the greatest thing about wall sits, is that anyone can do them, anywhere, at any time. Can’t find time for your full daily workout? Throw in some wall sits throughout the day. Camping in the woods? Find a tree to lean up against. Got a few minutes before you have to be back at work from your lunch break? Wall sit! Arrive a few minutes before your doctor appointment? The car can provide a solid surface for a wall sit – right there in the parking lot.
Remember, our “challenge” is meant to motivate you to do more than you would each day. We’re not here to beat you up for not getting in every single exercise every single day. If you do…that’s awesome! But we know that busy lives get in the way and the most important thing is being active and adding strength training to your routine.
So when you’re short on time, grab a wall and take a squat. Every little bit counts!
Day 19 exercises: 3 sets of 10
****Click here for how to videos****
- Side Lunges (each leg)
- Wall sits – 3X (:60) or 1X for 3 minutes!
- Plank – :60 (your choice)
Bonus: Hip Stability Exercies for IT Band Syndrome and Runner’s Knee
Lots of people suffer from tight hips and IT Bands which lead to pain in and around our knees and down our legs. Hip rotation and pelvic imbalances are also frequent issues for runners that contribute to IT Band Syndrome or Runner’s Knee.
Yes, this is a monthly challenge, but I also hope you find information along the way that you tuck away in your personal arsenal for future use. The exercises in this video help to create additional stability and strength for both prevention and recovery. Check it out.
- Burpees – 45
- Push Ups Beginner – 15
- Push Ups Advanced – 30
- Squats – 50
Speed Work: Climb ladders
Ladder workouts are speed sessions that vary the length of the work intervals in incremental steps and are a great way to get a mix of several high-intensity running paces in a single session. Go to the track or use your GPS watch to track your distance., warm up with 10 minutes of easy running, and try one of these ladders. Run each interval slightly faster than the preceding one, and jog, walk 400 meters (or just stand still and breath deeply) between each interval.
Starter ladder: 400M (1/4 mile), 800M (1/2 mile), 1600M (mile), 800M (1/2 mile), 400M (1/4 mile).
Advanced ladder: 200M (.1 mile), 400M, 800M, 1200M, 1600M, 1200M, 1000M, 800M, 400M, 200M
Remember that it is always important to do a good warm up and cool down before and after every speed work session. And if you’re not doing running drills to loosen your glutes, hips, quads, and calves…you’re missing out on an important part of the workout.
- Warm up
- Running Drills: Pick a few and take a few minutes to loosen up. Click here for descriptions of each running drill. Butt Kicks, High Knees, Bounding, Grapevines, Slow Skipping, Hamstring Extensions, Running Backwards, Straight Leg Shuffle, Lateral Bounding
- Speed Work
- Cool Down
Running today? We usually try to do our strength work before we go for a run…but this time save one of your wall sits for afterwards, when your legs are fatigued. Just one…don’t go overboard with it. When it’s all said and done, take time to stretch out those tired and sore muscles so you’re ready to go long this weekend!
Have a great Thursday Crew! 🙂