Correct Imbalances: The Mace Single-Leg Routine
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- Опубликовано: 30 сен 2024
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Runners often develop muscle imbalances because the sport of running can be two-dimensional. All we do is run straight ahead! And that can lead to repetitive stress injuries.
But by focusing on addressing our weaknesses, we can reduce muscle imbalances and develop holistic strength. Single-leg exercises are a helpful way to isolate individual legs, prevent compensations, and build effective movement patterns that will help prevent running injuries and keep us healthy.
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Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the founder of Strength Running (one of the web's most popular running blogs and coaching businesses). A member of the Greatist Expert Network, he's also the 2017 Men's Running Magazine's Influencer of the Year and a contributor to Competitor Magazine, Active, Runner's World, Lifehacker, and other major media.
Visit strengthrunnin... to learn more about barefoot running, getting faster, injury preventing, and lifting for speed.
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Pistol squats and single leg glute bridges are amazing for a runner!! Thank you for the other exercises to add to the routine!
And your Podcast is a gift also. Thank you for sharing your wisdom and experience!!
When would you typically do a leg workout, if you're running 4 times a week? Legs feel dead the next day after I've done a workout. Thanks.
I don't recommend splitting your strength workouts so you have a "leg workout." And if you're that sore the next day, you're lifting too heavy/much.
@@JasonFitzgerald - thanks for reply. I work out in the gym on the days that I don't run and try to incorporate heavy squats and deadlifts into my routine. I'm starting to take my running more seriously so will try to take out the heavy lifts from my workouts.
@@oddcharacter6891 Sounds like a good compromise! Lifting heavy is good, just not too heavy. We have more guidance on weightlifting at strengthrunning.com/strength/
Thanks man this is just the video I was looking for my gct balance is regularly 52/48% I struggle with balancing on my left side it feels so much weaker.
This title was confusing, I was expecting something utilising a steel mace
A wasp stung my knee. Causing me to run different. Making my osteoarthritis to start complaining. Making me fall of my mountain bike. My gym closed. Your videos helped better then the two months of going to rehab. Thank you so much
Thanks Jason, I've been doing this for a while along with form drills as part of my recovery from a stress fracture in my foot. I can already feel a big difference!
Thanks for this video. I broke my foot 2 years ago and didn’t think I had imbalances until I had some right knee pain due to overcompensating with my stronger (right) leg. I noticed how imbalanced after doing some one legged glute work to address the problem and immediately could feel how much stronger my right side is. So should I hit my left side with an extra set until they feel more even? Or continue to do an equal amount on both sides?
Bit late to the party/ question but I found the following tip helpful: Firstly, work your weaker side to failure (or whatever your goal is). Secondly, work that number of repetitions in your stronger side. This way, you don't train you stronger side more than your weak side. Perhaps thirdly, add some more reps on your weak side.
Just curious...why is it called the "MACE" routine?
When I Google mace, I find it's a steel rod used for various strength training exercises...
I like to name our core/strength/warm-up routines after medieval weapons. They're fun words :)
Thank you coach. You are a gift to the running community 🙏
THANKS! definitely will incorporate these movements in my routine... except for the pistol squats, I never able to pull that one out 😂😂
I don't run but looks great for cyclist also! Will do. Thnx
Love the ladt shot ofypur video😄
Thanks for this! Will try it out soon 👍
Thanks for the tips. Appreciate it. Just a suggestion, am I the only one who gets annoyed when people are stepping on public benches with their dirty shoes...
That's not a suggestion, it's a complaint. And yes, you are.
Legit concern. My gym's bench press is often used for both upper body and lower body exercises, like step ups and jumps. One time another person asked me to wipe it down after I absentmindedly walked away. Not a big deal.
I try to bring an old towel for any public outdoor surfaces that double as seating. It would suck to get up with stained pants.
Like you, I really love this channel's content and the coach's advice is amazing. I think he was just grumpy when he replied unless he meant to be sarcastic or humorous.
Thank you coach
Thank you for this routine. I think it helped my imbalances so that I could continue marathon training.
I'm curious as to your thoughts on foot strike as it looked from the opening shot of you running, the contact point was the heel of your foot.
Sorry if this has been asked already: how often would you do this routine?
I started at 5 minutes for the bit I needed
Awesome, thank you!!❤
Thanks for this! You're the best Jason!
Useful tips. Thanks.
Great tips really appreciate thank you!
Just what I need right now, will try it out!
Thanks again for a great video!
Great video man
Glad I’m not the only one who struggles getting depth on pistol squats.
Or losing balance on my step ups 😅
Perfection not required 😆
Great tips!
3:49
I struggle to keep my balance on my left leg. Is it ok to have assistance to balance or will it defeat the object?
Assistance is ok, just work through it and try to graduate from using it when you're able. You can probably see in the video that my left leg isn't as strong/stable as my right either...
@@JasonFitzgerald thank you so much. Really enjoy your videos here in South Africa
Hi Jason, thanks for another great video, I have one question though. If it's not too much trouble, could you please elaborate on how to perform the hip hike? I can't quite tell how it works, and some cues might clarify it.
Otherwise, great video and I'm definitely going to give these a try. I struggle with imbalances despite my regular squatting and deadlifting, so I hope this routine will help. Thanks.
It's a bit of a weird exercise! Here's a description: Stand on your right foot. With your pelvis in a neutral position, drop the left side so it is several inches below the right side of your pelvic bone. Activate your right hip muscle and lift your left side back to its neutral position. It's basically like tilting a bowl (your pelvis) to the side and back to neutral again,
@@JasonFitzgerald Thank you for the clarification. The "tilting a bowl to the side" makes it click for me.
Once you turn 50 there’s no hope if you plan on doing mileage to run a fast marathon. It sucks getting old.
Leave your negativity elsewhere. I've coached plenty of 50+ marathoners to fast finishes.
@50 or plus, needs longer recovery time, stiffness in the joints haunts , demands longer, dedicated warm-up, but definitely one can improve