There is no denying the overwhelming body of evidence that strength training plays an important role in running. Given the added stresses trail and ultra running puts on our bodies strength training is key for both injury prevention and increasing performance.

The general consensus for strength training specific to runners is 2-3 times a week and space at least 12 hours apart from hard running efforts. This will vary amongst individuals and if you have any questions or concerns about incorporating strength training into your running schedule its always best to consult with the professional.

If you are comfortable in the gym and and getting your strength training the the gym regularly then make sure you add the Bulgarian Split Squat into your next leg session!**

Why?

The Bulgarian split squat is a great variation on a standard squat for a number of reasons.

1. The single movement targets the calves, quads, hammys and glutes - all VERY important muscles for running

2. Compared to a standard barbell squat it reduces a lot of the pressure on the lower back making it safer and less likely to cause injury.

3. The single leg focus strengthens your hip and core stabilising muscles to more closely simulate the forces and stresses produced when running. (Makes sense as you rarely have both feet on the ground at the same time when running!)

4. It also acts to help open and lengthen the hip flexors - a common issue amongst ultra runners

How?

1. stand approximately 2 feet in front of a knee-level step or bench.

2. Lift your right leg up behind you and place the top of your foot on the raised surface. Keep your feet shoulder-width apart, and your right foot should be far enough in front of the bench where you can comfortably lunge.

3. While engaging your core, roll your shoulders back and lean slightly forward at the waist, beginning to lower down on your left leg, bending the knee.

4. Push up through your left foot, using the power from your quads and hamstrings to return to standing.

5. Repeat for the desired number of reps on this leg and then switch to your other side

The positioning of your foot not on the bench can also help to shift the focus on which muscles you are targetting. The further your foot is from the elevated surface the more your glutes and hammys will be targeted whilst bringing it closer will target your quads. Remember If you are completing a quad-dominant Bulgarian split squat, stop before your knee falls over your toes. If completing a glute-dominant Bulgarian split squat, stop when your left thigh is parallel to the ground.

Increasing the difficulty

If you are new to this movement we would recommend starting off doing it unloaded until you are comfortably completing 3 sets of 8 in stable controlled movements.

Once you've got that down pat you can increase the loading by adding weight in the form of a barbell across your shoulders or by holding a kettle bell on the same side as your supporting leg.

To increase your core strength whilst performing this movement change the bench or raised surface for a yoga/exercise ball.

So give the Bulgarian Split Squat a go at your next workout and get those mountains legs primed for your next adventure. If you enjoyed this blog post and have a training tip of your own then head to our online trail running forum and join the conversation!

**With any training advice we recommend consulting a registered health professional to ensure recommended training techniques are suitable for you.

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