If you hit a wall with your training, that might not be a bad thing – swapping the gym for a climbing wall could boost your running. Running coach Eric Orton (runningwitheric.com)
says climbing develops ‘the ideal type of strength for runners’.
Orton says: ‘It creates a well-rounded full-body-strength challenge that primarily focuses on secondary, supporting, and stabilising muscles. This tends to be more important for runners than training bigger muscles, like the quadriceps, that we hit in the gym. When you’re training secondary muscles, your strength-to-weight ratio goes up and, for runners, the lighter and stronger we are, the better.’
Can’t get to a climbing wall? Try these exercises instead:
Pull-ups
The best knee-strengthening exercises for runners 5 x 6 reps, with a 30-sec break between reps
What everyone's reading
This is great exercise for building a strong back and shoulders. Grab the bar, palms facing forward, and pull yourself up. This is a tough one.
Mountain climbers
The best knee-strengthening exercises for runners 2 x 60-sec efforts, with a 30-sec break between reps
A full-body workout. From a press-up, bring your right knee to your chest; quickly return to starting position. Repeat with your left leg.
Calf raises
Health & Injuries
These strengthen both the gastrocnemius and soleus muscles. Stand on a step. Raise yourself up onto your toes and then down again. Too easy? Do it while wearing a backpack or weighted vest.
