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Single Leg WorkoutsFor Runners

Jan26

Momentum Monday: Single Leg Workout

Hey guys!

I hope you had a fabulous weekend. I did ALL the socializing this weekend: I took in a hockey game, went out with friends, went on a cold winter hike with a friend, made nutella frozen yogurt with my girl friends, went on a long trail run and grabbed coffee with a running mentor and grabbed tea with a good friend who is doing the Bruce Trail this spring. Whew!

IMG_0306

Taken from my Instagram: Warming up from my winter hike with some hot chocolate made from Rumble.

I am ready to move full steam ahead into a week of training but wanted to take a look back on this past week and discuss my Boston training.

Downside this week: I am not going to lie – I had a bit of a discouraging moment this week. My coach was so proud of my progress that he added a speed work session in…and the bone ache that everyone who has recovered from stress fractures knows came back with a vengeance. I made close friends with the bike, stair master and rowing machine this week and am planning on continuing to cross training like a champ to supplement my running. The only goal at this point is to get to Boston healthy. If I can’t reach a time goal, I am going to be gentle on myself.

This is my knee jerk reaction to pain, but I am trying to become more intelligent in training!

This is my knee jerk reaction to pain, but I am trying to become more intelligent in training!

Upside this week: I added in my first speed session and long run since the stress fractures in August! 16 KM felt sunny and easy and it brings me hope that I will be rocking my training again soon.

Monday: 1 hr treadmill run (12 KM), ab workout

Tuesday: 1 hr swim (2750 m), ab workout

Wednesday: 40 min interval workout (8 KM), ab workout

Thursday: 1 hr elliptical (10 KM)

Friday: 10 minutes row machine, 10 minutes stairmaster, 30 minutes glute workout

Saturday: 1 hour cycle, ab workout

Sunday: 16 KM trail run

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Celebrating a pain-free long run with coffee. 

I am crossing my fingers for a pain-free week. Something I have been dealing with is a bit of muscle imbalance since being off running so long. One of the things I am doing to fix this is single leg work but it is an important component to any runner’s workouts, whether they are injured or not.

SINGLE LEG WORKOUTS: 

Running is not actually a two legged endeavour but is essentially single leg movements with a controlled fall. If you are unable to balance on one leg, you are at a higher risk of injury and should work on that before adding too much milage. Strong and balanced legs lead to a more efficient running economy and will lead to faster times. 

Here is one of my favourite workouts right now for single leg work:

Warm up- 10 - 20 minutes of light (2)

 

EXERCISES:

SINGLE LEG BALANCE DRILL:  Start by standing on your left leg, lift your right leg straight toward the 12 o’clock position if you were standing on a clock. Gently swing the right leg forward and back, from 12 o’clock to 6 o’clock.

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SINGLE LEG ROMANIAN DEADLIFTS: Stand on left leg. Keeping your spine naturally arched, hinge forward at the hips (push your hips toward the wall behind you), and allow your hands to lower towards the floor. As you lower, bend your left knee slightly and lift your right leg behind you to counter your balance. Return back to start, keeping your back straight and lowering your right leg (right foot should remain off the floor). (Option to add barbell to make it more difficult). 
IMG_0358

SINGLE LEG SPLIT SQUATS: Stand facing away from bench. Extend leg back and place top of foot on bench. (Or chair in your house!) Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.

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How is your training going?

What did you do this weekend?

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Filed Under: UncategorizedTagged With: Boston training, Jessica Kuepfer, Nuun Hydration, Rumble, single leg work, workoutJanuary 26, 2015

Comments

  1. Angela @ Eat Spin Run Repeat says

    January 26, 2015 at 8:08 am

    What a lovely kitchen that is behind you!! 🙂 You know I love the single leg RDLs…. hurt so good every time (and my legs are definitely feeling the ones I did yesterday at the moment!)

    Reply
  2. Suzy says

    January 26, 2015 at 10:05 am

    Ahhh.. that freaks me out that you had that achy feeling. You’re great at listening to your body, though. I know you’ll pull through. I love the Tim Hortons cup in the background! Oh, Canada! Woohoo. What kind of coffee do you get there? Curious. 🙂

    Reply
    • lacesandlattes says

      January 26, 2015 at 1:12 pm

      I always get the dark roast, black. 🙂 Coffee purist.

      Reply
      • Suzy says

        January 26, 2015 at 10:50 pm

        NICE. Yeah, I’m happy about the new dark roast.

        Reply
        • lacesandlattes says

          January 27, 2015 at 9:14 am

          I know! It is SO delicious. Once I tried it, I never went back.

          Reply
  3. Brittany says

    January 26, 2015 at 10:32 am

    PAIN BE GONE….POOF! I hope it stops, that’s the worst. These leg workouts are awesome, I’m going to have to give them a go. You’re like my running workout guru.

    Reply
    • lacesandlattes says

      January 26, 2015 at 1:13 pm

      HAHA, that is the best compliment I have ever gotten, Brittany.

      Reply
  4. Keira says

    January 28, 2015 at 9:29 pm

    Hi! I love reading your blog, especially the posts about cross training and strength training. I think that is something a lot of runners miss. I was wondering if you could do a post talking about your experience with stress fractures. I am currently in the process of healing what are most likely stress fractures and I am finding it very frustrating, especially because I just don’t know what to expect. The bone ache you mentioned is something that is bothering me on a daily basis, and it has already been over a month of no running and only low impact activity. It would be awesome to hear your experience so I can have something to compare mine against.
    Thanks!

    Reply
    • lacesandlattes says

      January 29, 2015 at 9:25 am

      Hey Keira, sure thing! Check back on Wednesday and I will have the post for you. I will also send you an email. Best of luck recovering from those fractures!

      Reply

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MY NEXT RACE:

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Hi, I'm Jessica and this is my endurance sport blog where I share my training, races and sports nutrition. New here? Feel free to learn more about me here and if you are looking for a place to start, check out my popular posts.

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