Preparation training for endurance runners

Forces translated from the foot though one's body can approach as much as four times the body weight of the runner. If the tissues - ligaments, tendons, muscle and bone - of the runner are not prepared correctly, then overuse injuries can occur.

The goal of this and my column next month is to provide runners with exercises requiring minimal equipment that help prepare tissues for the rigors of training and competition. This month I'll share some strength training exercises for the lower extremities. Next month I'll provide some exercises for the torso.

To force adaptation by many tissues of the lower extremities as possible, several exercises are used at multiple angles. Two sets of 10 to 20 repetitions per exercise are recommended. Performing each exercise two to three times per week, depending on the intensity and mileage accumulated per week, is enough to strengthen tissues.

The front elevated single leg squat (figures 1 and 2), rear elevated single-leg squat (figs. 3 and 4) and laterally elevated single-leg squat (figs. 5 and 6) are three exercises that require minimal equipment and will effectively condition the tissues of the lower extremities. Each exercise should be initiated with the hip and not the knee. Do not allow the weight-bearing knee to drift toward the body's midline (fig. 7).

Additional weight can be added to each movement via hand weights. Slow and controlled movements are the rule with each exercise. Give each of these single-leg squat variations a try and see if you can run all season with less pain and potentially head off a nagging injury.