Building a better body

Because it took so long to get back to running after my last adventure with ITBS, I am trying to take a better approach this time around. Not only am I going to limit my running to three days per week, but I will spend the other two or three non-rest days working on the rest of my body. To this end, I had my first round with the Runner's World Feb. 2005 strength-training plan.

This plan is nice because the workouts don't require too much equipment, and they're geared specifically toward runners. There are only two workouts which only have five movements, and they are supposed to work all the areas that need it while maintaining balance. Today I did Workout B, which seemed easier to me.

The exercises:

1. Stability-Ball Leg Hip Extension/Leg Curl

   Basically, you lie on your back with your arms extended to your sides and your calves resting on a stability ball. Then you do a pelvic tilt, and while maintaining that tilt, you use your legs to roll the ball as close to your butt as possible and back. That's one repetition. Do 6-8.

   Can be made easier by stopping with the pelvic tilt and not rolling the ball in and out.

2. Rotational Shoulder Press

   Do a shoulder press, rotating to your left as you press the dumbbells overhead and returning to center as you lower them. Then rotate to the right as youp press the weights upward again. That's one repetition. Do 6-8 repetitions.

   Can be made easier by doing half the repetitions without rotations.

3. Stability-Ball Knee Drive

   Get in push-up position with your hands on a stability ball. Alternately raise one knee as close to your chest as possible and lowering it again for thirty seconds.

   Can be made easier by not using the ball

4. Alternating Dumbbell Row

   Hold a pair of dumbbells at arm's length in front of you, palms facing down. Keeping your back naturally arched, bend at the hips and lower your torso until your torso is nearly parallel to the floor and the dumbbells hand straight down. Then pull the dumbbell in your left hand by bending your elbow and raising your upper arm toward the middle of your back. Lower and repeat with the right arm. Do 10-12 repetitions.

   Make it easier by performing the move with both arms at once, which requires less stability

5. Lower-Body Russian Twist

   Lie on your back with your thighs perpendicular to the floor and your knees bent at 90-degree angles (so your shins are parallel with the floor). Without changing the bend in your hips or knees, lower your legs to the left side of your body while keeping your shoulder in contact with the floor. Lift them back to the starting position and repeat on the other side. That's one repetition. Do 10-12.

   Make it harder by keeping your legs straight

Do the first three exercises as a circuit, completing 2-3 circuits total, with 60 seconds rest between each complete circuit. Then alternate sets of the last two exercises, taking 30 seconds rest between each set, and completing 2-3 sets of each exercise total.

I did three sets of all the exercises in all, and I only had to simplify the third exercise. I tried it with the ball several times, but I just kept falling over. It has been several hours, and I am somewhat happy to say I am sore everywhere. Now I'm off for some much deserved sleep.