How to Strength Train for Ultra & Trail Running
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- čas přidán 23. 10. 2018
- Ultrarunner & coach Alex Ho shows you how to strength train for ultra & trail running in today's video.
Specifically, he demonstrates 3 exercises to develop your ankle stability, hip stability, and core strength.
Here's the workout. Add this in 1-2x per week. 2-3 sets.
Ankles:
01:06 - 30 seconds side-to-side bosu ball lateral squat shuffle (work up to 60 seconds)
01:27 - 5-8 bosu reverse lunges per leg (work up to 15, be sure to pause and balance at the top).
Hips:
02:37 - 5-8 reps single leg dumbbell deadlift with hip opener (work up to 10-15 reps)
03:13 - 5-8 lateral dumbbell lunge with a single leg shoulder press (work up to 10-15 reps)
Core:
04:50 - 5-8 medicine ball reverse lunge with a wood chop (work up to 10-15 reps)
05:33 - 30 seconds forearm plank with lateral hip drops (work up to 60 seconds)
With so much up, down, and lateral motion required to stay nimble on the trails, these minimal equipment exercises will shore your body up from injuries and help you run smoother for longer periods.
What's your favorite strength exercise? Post below in the comments...
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The Hip Stabi exercise is the number one exercise that got me back to fitness after ACL and meniskus tear. Amazing for your knee and hamstrings.
I just ordered my first Bosu Ball! Thanks!
Excellent routine. Superb format. Short and to the point. Thank you.
Thanks! More of these types of videos, please!!!
thank you for taking the time to produce this video! Awesome brother.
These are some great exercises to do. I've used a bosu ball for core exercises but didn't even think about doing a side-to-side on it.
best videos and tips I have come across so far - simple, straightforward and extremely useful. thank you, keep up the great work!
Thanks for watching!
This is a great routine. Keep up the hard work.
Great routine to start the cross country ski season!
Great video. Short and simple.
Thanks for the tips!
Thank you, it really helps.
You're the man !!! I shall try that workout !!!
Great Info and routine! More Ultra Strength Please!!
Thank you
Including this into my strength workout today, thanks ! Great explanation of everything
Thanks for the routine
Fantastic routine! by a pro👌🏻
This is so amazing ❤️
Thanks
Great workout. Core exercises we don't do often enough. Strength and stability are so important. Thank you for that video. Really good.
Thanks for watching!
Thanks! 💪🏻😉
very nice videos. Good even for normal running
Thanx best wishes
Thanks for this video, superfun to see the bal rol into the picture and into the bushes, realy made me giggle. Goig to do the exercises!
Great sharing
Dope vid Alex
Nice info
I need it really, thank you very much- is there more exercises??
I love your teaching techniques and I'm gonna have a full Marathon of 50km on May 27 this year for the first time and I need your help please
thak you
Awesome routines!!! Thank you so much!!!
Btw are those Free Runs ?
Great tips, thank you.
Doing Devils Path in July. Pretty experienced hiker but, this is the training I need to prepare. Thx. Glad your out there! BTW, I need your jacket. Where can I get one?
Hello,
what if I don't own a Bosu ball? Is there another tip to substitute for the ankle strengthening routine?
Thanks so much for all the videos, I have become a better runner from all I've learned from TRE. You guys Rock! 😎
Have I found by coincidence the place where a scene of the tv series DEVS takes place? It looks incredibly similar.
Your car is better equipped than our home gym 😂😂😂👍
04:31 That's me! 😂😂🙌🏽
Interesting
These are great. Keeping this video to take with me on business trips.
Should we run on the same day as doing the drills? If so, is it better to run before or after the drills? Thanks! Marshall
👀 looking for the answer as well
Hi, I am no expert or anything but I imagine if you did a heavy training before a run your core muscles would be tired which will increase your chance of injuries.
👍
For a beginner doing a 3.3 mile trail that’s apparently the most difficult, I just hit my personal best today of 48 minutes. I up to running all but the uphill. I’m starting the ankle, hip, core training, but what schedule should I consider? Do I have to have a recovery day or can I do M-F with the weekend for my family?
YAY BOSU
Do you like a balance disc or bosu ball better
when do you back off from doing this sort of routine to avoid "dead legs"? ----2-3 week before a race?
Def. Make sure you to start tapering from strength training as well. You want your Legs recovered enough before the race
What do you mean by “open your hips up”?
The car came with the equipment
Does walking 10km (no elevation gain ) a day for 5 days straight, a good training for 15km trail run ? Plus 200 squat total in between. Tks
It could help you catch the finish line but I doubt you will get a good result though
What happened to him? He was really good
Do you always use your running/trail shoes or you can go shoeless? Just making sure if it make a difference or not. (I always use new balance trail shoes but I like to stretch and workout shoeless)
Marc Pelletier you can do this without shoes on, when we film outside we prefer to wear shoes though 😃
Thank you! I have been having problem with my toes getting injured on long run. My shoes is 2 size up my regular size. What is it I'm doing wrong?
I would a few things. A. make sure when you're running, you're not running toe first. When you plan your toes (prance like) you contact the ground and your toes then absorb all the impact. 2. Make sure your shoes are wide enough. I used to have a LOT of extra room in the front of my shoes because I kept purchased a narrow shoe not realizing I had a wide foot, SO would just accommodate by going up a few sizes. Make sure you're choosing a shoe that fits both length AND width, hope this helps!
Robenson Alisme Altra shoes have a nice wide toe box
@@TheRunExperience thank you!
@@baskets8429 Thank you! I will check it out.
what is the diameter of bosu ball?
Bole guna tayar kereta ka untuk latihan tu... Ganti yang warna biru tu....
2:54 jelly leg
How about standing on single leg with eyes closed, bosu ball is expensive !!!
kannan kanagaraj I do that along with a couch pillow balance , works well to train those stability muscles
I do what Baskets does: get a really fluffy pillow that isn't very stable and stand on that!
I never understood when my coaches would tell us to "open your hips." WTF does that mean?
Squats and deadlifts and lunges simple don't need anything fancy.
I was actually just thinking that. Why not just squats and deadlifts.
Thank you
You're welcome!