My client is in great shape and keeps up her runs with a local running club. She works with me twice each week to supplement her running. I’m not able to do vertical jumping as per her chiropractor (was only doing 1-2 sets 1x per week) and single-leg work seems to aggravate an old ankle/calf injury. Basically I can’t do any of the regular things I would do with my runners. Any suggestions?
If her goal is to run half marathon I would only concentrate on running some mileage in the next few weeks. Since she is in a great cardiovascular shape, just work with her on improving her endurance. That means more runs every week (5-6 days/week). Have her run in various surfaces as long as her ankle allows it. If all she does with you is strength training then do more upper body stuff. Some TRX, body weight exercises and battling rope routines will be very helpful. Kettlebells could also be used here (if you and/or her have experience with them) because of the excellent physical conditioning they can provide. I’m not sure why she needs to do vertical jumps for this type of training, but I’m sure you have a better idea since she is your client. You could try some stair climbing training to improve her lower body conditioning (this is less strenuous than vertical jumps). These are the type of routines and exercises I would recommend for someone who is training for half and full marathons. Her age seems not be a major issue for her.
I hope this helps.
As a RRCA certified coach I would recommend to help her with core exercises, including Pilates, upper body strengthening, and stretching. Most running clubs neglect that aspect or don’t worry too much about it.
If your client is keeping up with her running on her own, I would supplement some of her program with cross-training to keep her body strong and prevent injury. Running does use the whole body, and she still needs strength training for both upper and lower body. In addition, core work is also necessary. Planks (front and side) and bridge work are good choices to keep her abs, hips, and back strong.
To supplement the cardio portion needed for endurance, you could do strength/cardio intervals using kettlebells, battling ropes, TRX, low impact leg exercises, etc. that will not aggravate her ankle. Make sure she takes a day of rest during the week.
I teach interval classes of strength and cardio and have many runners in my classes who run races. The cross training with different modes of cardio/strength/core will keep your runner strong.
Good luck to her!
I think the only way to get better at something is to practice. Have her run shorter marathons and have them progressively get longer each time. By the time the half marathon comes around she’ll be very well prepared.
Based on the information that you provided, it sounds that she is doing her running with her running group, however, you can always work on speed-work and hills on the treadmill as part of her training session. Sometimes, these types of runs are best when in a controlled environment. Also, I highly recommend having her attend cycling classes to improve her overall muscle endurance and improve her base HR. Lastly, as part of your training session, Pilates and yoga type exercises would be best to improve her gait and stride. If there is a combination of all of these workouts, she will have phenomenal success.