“Build a strong foundation and you can reach even the most unthinkable heights.”
M.J. Moores
Week three was all about strength training. Last week, I started doing exercises to strengthen my knee and ankle tendons. My goal this week was to build a comprehensive strength program to address all my lower-body weaknesses.
About a month ago, I came across endurance coach Scott Johnston. He’s worked with Killian Jornet (the G.O.A.T. of trail running) and recently coached both winners of one of the most competitive trail ultramarathons, UTMB. After listening to him speak about his training protocols on a podcast recently, I pored over some of the free material on his website, Evoke Endurance.
I found a guide with a chapter on programming strength training for endurance athletes. The main takeaway: Strength training should complement endurance training. The goal of each training session is to enhance overall work capacity; it’s not just about building muscle. I suppose I already understood this in theory. The question is, “How do I apply it in practice?”
My goal is to conquer 100 miles. I not only want to go the distance, I want to perform well. To achieve my goal, I need a strength program that aligns with my aerobic training plan and helps me reach peak fitness come race day. This can be accomplished through strength training periodization. Evoke’s training guide provided a helpful example that aligns well with my race timeline (see below).
Strength Training Periodization
Source: Evoke Endurance – Strength Training: The Ultimate Guide
For the next 8 weeks, I’ll be in the base training stage. The main goal of this stage is to identify and improve weaknesses, as well as restore joint function and mobility. During this training block, I’ll be reintroducing load and volume to start building the musculoskeletal strength required for distance running.
Here’s a general idea of what I’ll be doing:
Warm Up
- Resisted forward/backward walk using a sled
- Toe + calf raises
- 10 minutes treadmill incline 10%
- 5 minutes backwards walk 15%
- Portal squat routine
- Front plank
Isometric Work
[4 sets; 30-second hold]
- Split squats
- Wall sits
- Single-leg seated knee extension
Workout
[2 cycles; perfect reps until fatigue; if >10 reps, add weight]
- Lunges
- Seated back extension
- GHD back extension
- Single leg RDL
- Box step downs [6-inch box]
- Bulgarian split squat
- Decline squat [4 inches]
- Lateral lunges
- Curtsy lunges
- Star side plank
- Copenhagen plank
I plan to do this lower-body routine three days a week. Hopefully, I won’t have to make any major adjustments to accommodate my bum knee. I’ll also do an upper body session two to three days per week, as well as band work, mobility, and core exercises most days of the week.
I’m still deciding if any structured aerobic training will be included. I did a short run outside, two uphill treadmill workouts (more on this to come), and a session on the bike trainer and felt pretty good. For now, I think I’ll continue sprinkling in a few light aerobic training days just to get a sense of how my tendons are feeling. My knee pain is still lingering, so I’m going to try my best to take it easy over the next week to prevent any major flare-ups.
After the first week of following my strength program, I’m feeling good. It seems like my body is recovering and getting stronger in ways that will support my next training block come January. Crossing my fingers I’ll be back to running in full force by then! Here’s to another week of making educated guesses about how to move forward, trusting the process, and hoping for the best.
