Improving Balance and Strength Endurance for #Barefoot #Running

To improve balance and overall strength endurance in my Team Over The Top runners, I have developed a series of circuits that incorporate the following equipment:

  • Bosu Ball
  • Stability Ball
  • Dumbbells (5, 10 or 15 pounders)
  • Exercise mats

Each exercise is done for up to 60 seconds consecutively with virtually no rest. This builds fatigue tolerance – so critically important for #barefoot #runners to avoid dropping the feet too hard onto the running surface. Injury prevention is the main benefit along with a more efficient running technique in the #squat-scoot manner. The balance work incorporated into the circuit keeps my runners centered over their feet, lighter and more compact – all important for safe, efficient barefoot running.

20130719-155904.jpg

A sample circuit that you can incorporate into your weekly training is as follows:

  • 1-legged overhead lateral raises (on the flat part of the Bosu Ball) with dumbbells
  • 1-legged hamstring curls (on the Stability Ball and mat)
  • 2-legged LOW squat flyes (on the flat part of the Bosu Ball) with dumbbells
  • 1-legged supine bridge on Stability Ball)
  • 1-legged bent over pull-ups (on rounded part of Bosu Ball) with dumbbells
  • supine hip extensions (holding Stability Ball straight up over the chest) on mat
  • 1-legged forward 3 angled raise (on flat part of the Bosu Ball) with dumbbells

After 6 to 8 weeks, my runners have improved dramatically in their ability to run barefoot faster, safer and farther than ever before.

Join the club!!

Coach Jeff

For personal one-on-one or group training sessions or customized training and transitioning plans for barefoot or minimalist runners contact Coach Jeff at coach@naturalrunning.ca

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s