Strength And Con­di­tion­ing For Ultra Run­ners: Part Three

Writ­ten By Har­vey Law­ton

Founder of The Move­ment Blue­print, Har­vey is an exper­i­enced and well-respec­ted strength coach, spe­cial­ising in train­ing and cor­rect­ive exer­cise for those with endur­ance goals and those who want to ‘move bet­ter’.

2 August 2020

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Read­ing Time: 3 minutes

Har­vey Law­ton is a strength and con­di­tion­ing coach spe­cial­ising in train­ing for endur­ance ath­letes and is the founder of The Move­ment Blue­print, an estab­lished online train­ing plat­form offer­ing solu­tions to improve your per­form­ance from every angle.

Har­vey has put togeth­er a series of four workouts, which we will be shar­ing over the next four weeks. The focus of this four-part series is to provide you with the tools required to build the mobil­ity and strength that will in turn bene­fit your run­ning per­form­ance.

It’s import­ant to remem­ber that the time you spend away from training/the gym is also invalu­able to your pro­gress, so be sure to con­tin­ue with addi­tion­al mobil­ity work out­side of your ses­sions. This may be in the form of foam rolling, trig­ger point myofas­cial release work, or pass­ive mobil­ity routines whereby you can hold stat­ic stretches for around 90–120 seconds each. These are all tools that will help optim­ise your recov­ery.

Each week, Har­vey will be pro­gress­ing the ses­sion slightly, hop­ing that you will pro­gress too. He has also made videos to cor­res­pond with each exer­cise, so if you’re unsure, give the videos a watch.

Workout 3

This week’s ses­sion offers a chance to con­tin­ue build­ing primary move­ment pat­terns that are trans­fer­able to run­ning, and also to think about load. If you feel you have com­pet­ence in these move­ment pat­terns, your next pro­gres­sion is to increase load — how­ever, be mind­ful that your tech­nique doesn’t suf­fer as a res­ult of this. Con­versely, if you are cur­rently enter­ing a taper­ing phase or your mileage has recently increased, you should look to con­tin­ue train­ing these move­ment pat­terns but decrease the load/volume.

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