By Warren Renkel

The big debate on the best exercises for strength work in ultra running is a big one, so this is my go to strength exercise for a runner, and way too often the benefits of heavy lifting are oversold when it comes to Runners’s.

So I’ll try to break things down in a scientific way so that people can understand what they are strengthening and why.

There are two key things to think about with running strength, it’s about opposing muscles working together in a balanced and even way and the second is to support the main structure ie your pelvis.

The short lever and long lever is the ultimate exercise for me that ticks the boxes here.
Also known as a Copenhagen.

In a side plank position (forearm)
Using something like a therapist Chair hold the top leg up and getting into a totally straight body position raise your lower leg up and down slowly in a controlled manor.

Variations:

– short lever (knee not foot) Easier
– chair on wheels (harder to control) Harder

Why is this in my opinion a go to exercise:

Pelvis Support & Stability ✅
Strengthening TVA (transverse abdominis) ✅
Utilising Core & Adductors in partnership with each other ✅

If you can’t support your pelvis using the opposing muscle groups then you’re out of balance and this is where unities come.

I know many people who can squat with lots of weight, lift bars up and grunt, but ask them to perform a simple support strength task like this and they can’t do it……

Support & Stability is the key to strength when it’s about strength and movement that’s specific to ultra running.

Warren Renkel is a Snowdonia based ultra runner

UKA & UNSCA Certified Ultra Running Coach

Exercise and Sports Nutritionist

Sports Massage Therapist

You can follow him @woza_running_coach or find out more on his site runllangollen.co.uk