Work Out with a Weighted Backpack
You don’t need fancy equipment for an effective home workout that will challenge your running muscles
Strength training can take on many forms, and it doesn’t always mean heavy lifting, crowded gyms, barbells and grunting. It can also mean focused exercises, light to moderate weight, at home in your rec room (grunting optional). Grab a backpack and load it with clothes or textbooks, and you’re set for a workout designed to develop single-leg lower-body strength and co-ordination while challenging all your running-specific muscles, from your arches to your glutes. Warm up with a 10- to 15-minute jog, and do the workout once a week on a day when you don’t have a running workout in your plan.
A1 Rotational Lunge
TARGET MUSCLES: glutes, quads, hamstrings
HOW: Stand with your feet hip-width apart while holding both straps of your backpack. Take a big step back with your right foot and move the bag to the outside of your left leg. Make sure you bend your big toe to allow your rear knee to lower toward the floor. Notice your shoulders rotate toward your leading leg. Return to standing by pressing your front foot and big toe down while pushing off the big toe of your rear leg. Return the bag to the front of your body and switch sides.
WHAT YOU SHOULD FEEL: Each rep will challenge your balance, with a squatting-type press in your front leg to return you to standing.
DO: 3 sets of 12 reps per side
A2 High Plank Lateral Bag Drag
TARGET MUSCLES: core
HOW: Go into the top of a pushup (or high plank) with your hands narrow and your feet wider than shoulders. Expand your upper back and tuck in your hips. With your backpack on the floor beside you, lift your opposite hand and drag the bag under you to the other side of your body. Keep your body still as you drag the bag as slowly as you can, then switch sides.
WHAT YOU SHOULD FEEL: like your body wants to twist and move as you drag the bag (but don’t let it).
DO: 3 sets of 5 reps per side
B1 Weighted Single-Leg Bridge
TARGET MUSCLES: glutes, hamstrings
HOW: Lie on your back with your knees bent and feet flat on the floor. Hold your backpack across the front of your hips. Bring one knee in toward your torso. Tuck in your pelvis slightly to round your lower back. Press your other foot into the ground to lift your hips. Form a straight line from your shoulder to your knee. Return your hips to the floor and complete suggested reps before switching sides.
WHAT YOU SHOULD FEEL: a strong contraction in your glute and upper hamstring on the planted side.
DO: 3 sets of 15 reps per side
B2 Weighted Side-Plank Lifts with Clamshell
TARGET MUSCLES: hip abductors, lateral core
HOW: Lie on your side wit h your knees bent and legs stacked. Place your bottom elbow on the floor and hold your backpack on top of your torso. Lift your hips by pressing your bottom knee into the floor while lifting your top knee into the air. Return your legs together and lower your hips to the floor. Complete all suggested reps, then switch sides.
WHAT YOU SHOULD FEEL: a strong contraction in your hips and core on the bottom side.
DO: 3 sets of 15 reps per side
C1 Weighted Single-Leg Wall CalfRaise with Knee Drive
TARGET MUSCLES: calves
HOW: Put the backpack on and place your hands on a wall at chest height. Stand back f rom the wall so you’re leaning into it. Lift one knee toward your torso and keep your toes pulled toward your shins. Next, do a calf raise onto your big toe with your planted foot. Lower your heel to the floor and complete all suggested reps before switching sides.
WHAT YOU SHOULD FEEL: a strong contraction in your stance-leg calf.
DO: 3 sets of 15 reps per side
C2 Weighted Step Back Romanian Deadlift
TARGET MUSCLES: hamstrings
HOW: Put the backpack on and stand with your feet hip-width apart. Take a small step back and tap your toe on the floor behind you. Soft en your stance-leg knee and bend over at the waist. Push your hips back and keep your back f lat. Return to standing while pressing your big toe down. Complete all suggested reps before switching sides.
WHAT YOU SHOULD FEEL: a strong contraction and tension in the stance-leg hamstring.
DO: 3 sets of 15 reps per side
Jon-Erik Kawamoto, MSc, CK, CSCS, has been a certified kinesiologist and a strength and conditioning coach for more than 15 years. He co-owns JKConditioning, a smallgroup training, nutrition and run-coaching business in St. John’s, NL. Find out more at JKConditioning.com.