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Lunge (the exercise) detail questions

post #1 of 8
Thread Starter 
I'm going to incorporate lunges into my running program because my hamstrings are extremely weak in comparison to my quads. I pulled my hamstring badly last year sprinting in a soccer game...nothing too tough, just sprinting, and POP...OUCH. It's recovered but I want to strengthen it.

Several people on this board recommended lunges. I know exactly how to perform the exercise but I'm not sure how to work it into my running.

Do I do lunges before or after running?
Do I only do them on off-days when I'm not running?
How many reps/sets?
With weights or without? How much weight?

I know the question about weight is probably related to my size and level of fitness but I'm hoping someone can give me an idea if I should go light, moderate, or heavy.

Thanks in advance.
post #2 of 8
Hi Kevin! There are a gazillion ways to do lunges. When you do them is a matter of personal preference. If you tend to run hard, you may want to do them on your off days.

The weight issue is a tricky one. Its not just your height and weight. Without someone watching your form, its impossible to tell what you should be using. Also, some recent studies are exploring the idea that using too much weight for muscles that you would use in sport can be detrimental. Keep in mind this is still in the exploratory stage, so how much is too much is not known.

A cool way to do lunges is to put a resistance band under your front foot. Depending on the length, either hold the ends at your feet or shoulders.

Multi directional lunges are awesome! You can do an entire series, front, diagnonal rear, side. A great way to do this is to have a friend call out the directions, so you have to quickly react.

Another way, is to have one foot on a balance board.

Lunges are a great exercise because they teach deceleration, which is crucial for ACL injury prevention.
post #3 of 8
One more way to incorporate balance into lunges, is to lunge foward, then lift the foward knee as you stand up.
post #4 of 8
Thread Starter 
Woot! Thanks LisaMarie, I've got a lot of new stuff to try.

I'm not sure how you would do a multidirectional lunge. Step to the side and rotate your other knee to the ground??
post #5 of 8
the trainer for the cast of scooby-doo

like, Zoinks!

<FONT COLOR="#800080" SIZE="1">[ April 16, 2002 08:04 AM: Message edited 1 time, by ryan ]</font>
post #6 of 8
Some people like to think of multi directional lunges as going through the different times on a clock. Some find that a bit confusing.

Try this; Step foward on your rt/ leg. Lunge. Lift rt. knee on the way up. Now step to the rt. front corner Lunge. Lift knee.

Next you have a choice. Either straight side, with no change in yur lft. leg, or pivot to the rt. Then rt. rear corner, then straight back. Repeat other leg.
Also try travelling lunges across the room. Have fun!
post #7 of 8
Lunging forward landing onto a dynadisk... lunging forward having the back foot stay on a dynadisk...

Return to a standing position moving forward using either of the above.

Return to a standing position moving backward using either of the above.

If I am following Lisamarie, going forward or backward, lift your knee high in the air. Also, when bringing your feet together, do a semi-squat and then extend upright, extending your arms over your head, ending with standing on your toes. Do that on a dynadisk!!!!
post #8 of 8
A popular sports conditioning technique is called Stabilization Equivalent Training.
You start by performing an exercise, in this case a lunge, for strength, using weights. Then, you do the same exercise, no weight, adding on some element of balance.

The other technique is called Elastic Equivalent Training. DO NOT DO THIS IS YOU HAVE AN INJURY!!!
Perform the lunge as a strength exercise. Follow it with a plyometric variation, such as a jumping in between to change legs.
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