All athletes need to strength train but it’s an
element to your training that is often missed.
Strength training will make you a stronger, faster, and more efficient
runner and most importantly—strength training will help keep you injury
free. Below you will find 5 Burdenko
exercises that Eric Chandler, a Certified Strength & Conditioning
Specialist and Certified Burdenko Method Instructor, chose to target muscle
groups important for runners.
element to your training that is often missed.
Strength training will make you a stronger, faster, and more efficient
runner and most importantly—strength training will help keep you injury
free. Below you will find 5 Burdenko
exercises that Eric Chandler, a Certified Strength & Conditioning
Specialist and Certified Burdenko Method Instructor, chose to target muscle
groups important for runners.
Begin with 10 repetitions of each exercise. After a few sessions, try 2 sets of 10
repetitions and start adding speeds. Do
not perform any exercise that causes or increases pain.
repetitions and start adding speeds. Do
not perform any exercise that causes or increases pain.
Earth to Sky
Lunge to the
side and “sweep the floor” with your opposite hand and continue to complete big
circle overhead. Continue for 10 repetitions and repeat to the other side.
side and “sweep the floor” with your opposite hand and continue to complete big
circle overhead. Continue for 10 repetitions and repeat to the other side.
1/2 Roll Lunge Step
Stand on one leg with your foot in the middle of the half roll. Use the other leg to step forward into a
lunge and then step back into a lunge.
Repeat back and forth for 10 repetitions and repeat on the other
side. For a challenge, reach opposite
hand to the front foot while lunging.
lunge and then step back into a lunge.
Repeat back and forth for 10 repetitions and repeat on the other
side. For a challenge, reach opposite
hand to the front foot while lunging.
1/2 Roll Leg Swings
Stand on one
leg while swinging the other leg forward and back. Swing the arms so opposite
hand and foot are in front. Make sure to keep your body straight and swing the
leg high back and forth. Continue for 10 repetitions and repeat on the other
side.
leg while swinging the other leg forward and back. Swing the arms so opposite
hand and foot are in front. Make sure to keep your body straight and swing the
leg high back and forth. Continue for 10 repetitions and repeat on the other
side.
Scooters
Lay on your
side with legs straight together. Support your head with your lower arm and
position your top arm in front with fingers pointing towards the body for
stabilization. Bend top knee towards the top arms. Extend leg straight at elbow
level. Swing leg back to starting position. Continue for 10 repetitions and
repeat on the other side. Progress to full leg extension behind the body, bend
knee and bring forward to elbow again.
Rotate and Kick
Lay on your side with legs
straight together. Support your head with your lower arm and position your top
arm in front with fingers pointing towards the body for stabilization.
Lift top leg straight up and bend your knee down bringing your heel to your
buttocks. Turn knee up and extend your leg straight up. Return to start
position. Continue for 10 repetitions and repeat on the other side.
straight together. Support your head with your lower arm and position your top
arm in front with fingers pointing towards the body for stabilization.
Lift top leg straight up and bend your knee down bringing your heel to your
buttocks. Turn knee up and extend your leg straight up. Return to start
position. Continue for 10 repetitions and repeat on the other side.
Blog post by Jen Skiba.
