Training Tips for Runners: Strengthening with the Tib Bar and Nordic Mini Bench

Training Tips for Runners: Strengthening with the Tib Bar and Nordic Mini Bench

When it comes to running, many focus solely on improving endurance or increasing mileage, but strength training is equally important for performance and injury prevention. By incorporating specific equipment like the Tib Bar and Nordic Mini Bench, runners can target essential muscle groups to build strength, boost speed, and ensure longevity in the sport.

Why Strength Training Matters for Runners

Running is a repetitive, high-impact activity that stresses muscles, joints, and connective tissues. Strength training is key to developing a robust foundation that supports your running goals. Not only does it improve your ability to power through runs, but it also plays a crucial role in injury prevention, especially common runner issues like shin splints, hamstring strains, and knee pain.
Two important areas that often go neglected are the lower legs and hamstrings. Strengthening these muscles with specialised exercises can make a noticeable difference in performance and resilience.

The Tib Bar: Elevating Ankle and Lower Leg Strength

The Tib Bar is an excellent piece of equipment for targeting the anterior tibialis, a muscle running along the front of your lower leg. Strong tibialis muscles help improve ankle stability and protect against shin splints—a common complaint among runners.

How to Use the Tib Bar: Tib Bar Raises

• Set-Up: Load the Tib Bar with a comfortable weight and secure your feet.
• Execution: Flex your feet upwards (dorsiflexion) and control the movement as you slowly lower back down.
• Reps: Aim for 3 sets of 15-20 repetitions.

This simple but effective movement strengthens the front of the shin, improving your ability to handle the repetitive impact of running, making your strides more efficient and protecting you from injury.

The Nordic Mini Bench: Hamstring Power and Stability

The Nordic Mini Bench is another game-changer for runners, specifically targeting the hamstrings—a critical muscle group for powering your strides and stabilising your knee joints. Weak hamstrings can not only slow you down but increase your risk of injury, particularly strains.

How to Perform Nordic Curls

• Set-Up: Kneel on the bench with your feet securely anchored behind you.
• Execution: Slowly lower your upper body towards the ground, using your hamstrings to control the descent. You can use your arms for assistance if needed. Then, pull yourself back up to the starting position.
• Reps: Start with 3 sets of 8-10 repetitions.

Nordic Curls are a highly effective exercise to build eccentric hamstring strength, improving your running mechanics and boosting your ability to sprint, stop, and change direction without risking injury.

Integrating Strength Training Into Your Routine

For runners, it’s crucial to integrate these exercises into your weekly routine without overdoing it. Aim for 2-3 strength sessions per week, focusing on form and control. Begin with lighter loads on the Tib Bar and start with assisted reps for Nordic Curls, gradually increasing difficulty as your strength improves.

Conclusion

Strengthening your lower legs and hamstrings with the Tib Bar and Nordic Mini Bench isn’t just an add-on to your running routine—it’s essential. By focusing on these often-neglected muscles, you can enhance your running performance, reduce the risk of injury, and maintain your fitness for the long haul. Whether you're a seasoned marathoner or just starting your running journey, these exercises will help you stay strong, fast, and injury-free.