Favorite Workout: Single-Leg Step Ups
by GRP Runner Canyon Woodward
I'm a runner for GRP Trail Run specializing in 100k to 100+ mile distances. For my favorite workout this month I've got great news for you - it's something you can do in about 2 minutes, just 3-4 times a week, and set a really solid foundation.
My coach, David Roche, has impressed upon me that the most important thing when it comes to strength training for long distances is doing it regularly but not overdoing it. You don't need to do huge strength sessions. Just a little bit, several times a week, compounded over time goes a long long way.
Consistency is the cornerstone of success in the minimum-dose strength training I do year-round to perform at ultra long distance events. It’s not sporadic bursts of effort or the occasional huge lift sessions that set up the body for success. It’s the steady rhythm of commitment, no matter the level, that forges the path to gains over time.
When researchers looked at a lot of studies with thousands of people, they found what matters most is sticking to a strength training plan. Less important is the exact weight you lift, your specific training program, or how often you work out, as long as you’re working out at least twice a week and are consistent.
For me - and many of the professional athletes David coaches - my primary strength training is doing just 50 single-leg step ups on each leg, 3-4 times a week. You can start with 20 or 30 and work your way up. You can add some weight once you get comfortable with doing just bodyweight. It's simple and quick enough that you can pulse it in without taking more than a couple minutes post-run, and it doesn't require any equipment.
Here are the steps to perform a single-leg step up with proper form:
Find a stable platform to step up on, such as a step, box, bench, or rock.
Place one foot on top of the step and the other on the ground, and make sure your body is aligned and balanced.
Press up with the foot on the step and lift your body up, then lower yourself back down. Avoid using the opposite foot to toe off or push yourself up. Avoid leaning too far forward.
Repeat the exercise for the desired number of repetitions and then switch legs.
Remember, the key to success is consistency. Stick to your plan, no matter your skill level, and you will see steady gains over time.