Off-season trail training: Time to lunge

I flipped through my training log easily finding written proof that I have been ignoring my posterior chain for months.

Really I just needed to do 50 lunges to realize the painful reality I have been slacking. On Friday, I began my quest to add leg training back into my weekly weight training sessions.

I’ve been focusing so much on my upper body that I have pretty much given my legs a pass. I run so what’s the problem? Not so fast … while running develops endurance, it doesn’t do much in terms of building muscle.

I saved the lunges for the final leg exercise as I knew they would give me trouble. I have always struggled with lunging on the right side of my body because of my super tight hip flexors and hamstrings. Thus I have to really, really warm up before I attempt any squats or lunges.

I started with a light barbell squat and moved onto a few leg press and other machines. I decided to go with dumbbell deadlifts as opposed to barbell because I wanted to be able to walk the next day.

After I did the lunges (after a solid warm up), I was already feeling the effects. I say this all the time – I need to do more lunges! It’s so important that we work on our weaknesses in order to become a more balanced runner/athlete. The plan right now is to do legs once a week – then possibly twice a week as I become stronger.

I really, really need to work on my glute activation. That’s really where my weakness lies. I’ve been doing quite a bit of research to find appropriate exercises and stretches that I will incorporate into my training. I am really fortunate that I can go to the gym at noon hour so there really is no excuse.

I was really good last winter during the off-season training my legs. For whatever reason I got distracted and started focusing on my upper body. One thing I know is the more consistent you are with something, the better you will be or the stronger you will become.

When it’s cold outside

Once again I want to highlight Redefining Strength‘s online training and strength workouts. The videos are easy to follow at home and you don’t need a lot of equipment – if any.

This week we’re in for a cold one. So if you do not want to venture out to the gym or to run, remember there are exercises that you can do at home. In fact yesterday I did a few stair climbs in my condo building after I ran 8K on my treadmill.

What kind of training do you do in the off-season to complement your running? I would love to hear from you in the comments below.