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Strength At Home with Christine Chisholm Saleeba

Hey everyone! To give you a brief intro, I have been working as an outpatient physical therapist for over 8 years. I have always worked in clinics that are functionally based and treat mostly an active population. I have a lot of experience with post-operative care and spine injuries and have been studying running for the past 4-5 years. I put together a basic strength training program below and if people are interested in this, I can continue to expand on this program. I realized as I was putting this together that men dominate all the online videos, so that might be a project I take on. Anyway, I hope this is helpful and you can expand your strengthening routine with some of these exercises!  

Strength training is an important component of training for triathlon and running. In general, you need to train to run (or bike or swim) not run to train. Strength training increases the resiliency of the structures of our body involved in running and training, therefore, making us less prone to injury. Additionally, strength training can improve efficiency, and therefore, overall performance! YAY! We all love that part! And, ladies, don’t be afraid of lifting heavy. Once you are good at these movements and demonstrate good form, increase the resistance. You won’t bulk up, but you will gain strength and increase your capacity for training and reduce the likelihood of injury.

This is a basic strengthening program, which hits all the major, important muscle groups. For running specifically, we need the calf muscles to work as our powerhouse, our glut complex (it’s all about that base) to provide stability and support the hips, knees, ankles and feet.  

CORE:

These are meant to be held for time. You’re goal is hold a front plank at least 3x1 minute. Side planks should be held up to 3x1 minute on each side.  If you’re new to these movements, start with 3x20-30seconds and add 5 seconds each week.

Front Plank:

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Side plank: This can be modified for people new to strengthening or coming back from injury

.

STABILITY:

The glutes or “butt muscles” are the other important muscles we forget about. These are targeted with band walks, lunges, SL stances and step ups. Lateral walk: You want to use a long hallway or area where you have about 30 feet. 1 Lap = 30 feet down and back. Work up to 4 laps. To increase difficulty, increase the depth of a squat.

Lateral toe taps: these are for glut strength and dynamic control of the knee: completed for 3x10 on each side. Goal is slow and controlled

Lateral lunge to single leg stance: To be completed for 3 sets of 10, both sides

.

MAIN STRENGTH SET:

Heel raise: make this more difficult by doing these single leg, and then progressing to a raised surface, like a step, so you are moving beyond a neutral position.

Bilateral on level ground or raised step: 3x30

Single leg with non-working foot elevated: 3x20-30

Single leg on raised step: 3x20-30

Soleus strengthening:

Please DO NOT use a barbell when you do this (you’ll see this in the video), but a dumbbell, kettlebell, sack of flour, a baby, and a cute puppy would all work better.

Jump rope: Start with 20 or 30 seconds, or wherever your fitness level will allow and work up to 3 sets of 1-2 mins.

Runners step up

:

Walking lunge:

Push up:

If you are working back into a strength training routine, start on an elevated surface and then progress towards the floor. This carries over better than doing these on your knees.

Row: I would typically have a runner in more of a squat and I would cue a patient for less arch in their back. When you complete this you want to focus on squeezing your shoulder blades together without the arch in your back increasing and you want to keep your shoulders down AWAY from your ears. I couldn’t find a good video of this one.

Goblet squat:

Lateral Step down: 

This is an exercise I use to clear patients for return to running. They have to be able to complete this multiple times with good form in order to start a running program. Be sure your knee stays behind your toes and does not move inward. You should feel this in your quad muscles and glutes

.

Bridge:

These are a great exercise for glutes, hamstrings, and core. Make sure you are using your glutes and not pushing through your low back. You will likely feel some mild low back discomfort if you are using your spine too much. The second picture is demonstrating a hold. You want to work up to holding that position for 3 sets of 30 seconds on each side. Again, slowly work up to this.

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