Maintenance Strength Training for Runners and Mountain Bikers

Why is it so important? 

• Decreases risk of injury !!
• Corrects muscle imbalances and compensations → any type of repetitive activity like running and biking will eventually lead to imbalances and compensations. Which can eventually lead to some sort of injury or chronic pain 
• Helps to maintain strength throughout the season 
• Increases power output, increase speed → increase performance and efficiency  

Strength Training helps enhance overall performance, reduces injury risk, and corrects imbalances for improved performance and enjoyment! This is not about lifting your one-rep max at the gym or making massive muscular gains, but rather functional strength training tailored to your activity. This approach helps you become more powerful, efficient, and injury-free. 

Balance and Core Strength 

Core Strength - Don’t make the mistake of solely focusing on powerful leg muscles. Runners and bikers require core stability. A strong core can help stabilize and balance both on a bike and while running, especially on rugged terrain. 

Balance - Adding balance exercises increases coordination and joint stability. This can be easily incorporated into many of the exercises you are already doing. For example, try doing single-leg deadlifts with your eyes closed or on an unstable surface like a BOSU ball or pillow. You can get quite creative with these exercises.

Two sessions a week will help improve fitness and strength, performance measures, and muscle imbalances. 

Strength Program for Mountain Biking 

This should include overall body strength with a focus on lower body, core, shoulder and posture. I like to work in different variations of the lunge stance as if you were on your bike, however switching right and left foot forward. Here are a few of my go to maintenance exercises for biking. 

Lower Extremity 

• Isometric lunge with heel raises 
• Lunge to a balance disc 
• Single leg deadlift 
• Heels lifted, squats

Core:

• Slow mountain climbers 
• Side plank leg lift 
• Bicycle crunch 
• Bear crawl 

Upper extremity/shoulders 

• Bent over row 
• Renegade row 
• Lat pull downs 
• Front shoulder raise

‍Strength Program for Runners 

This should focus on lower body, core, and single limb exercises. Here are a few of my go to maintenance exercises for running

Lower Extremity: 

• Banded monster walks 
• Single leg glute bridge 
• Single leg calf raises 
• Step ups 
• Single leg jumps 
• Single leg deadlift 

Core:

• High plank knee to elbow tap 
• Russian twist with weight 
• Side plank hip lift
• V ups 
• Supermans 

It can be easy to get focused on biking and running only, but you won't regret making time for strength training too!