“So many runners with overuse injuries of the lower limb are present with poor gluteus medius function that Sport Medicine experts have come to the view that the strength and function of the buttox is probably the most important active component in the achievement of a biomechanically efficient running technique.”

“Climbing” on an indoor cycle not only help build muscle strength in your thighs and buttocks, but also has the positive effect of increasing your metabolism because through muscle tissue gain, the body burns more calories than fat tissue at rest.
 
I have several students that frequent my indoor cycle classes, who have complaints about the lack of strength endurance in their legs and glutes during their long runs…Try this workout that is to ensure they improve the time they run without the leg fatigue that has been holding their long run training necessary for them to compete in the half and full marathons...Indoor cycling is one of the best forms of cross training for runners because it consistently trains your aerobic base, works your muscles in different ways, increases range of motion, and improves cardiovascular endurance through various interval training methods of highs and lows...

Legs, Legs, Legs - 1 Hour (Geared towards advanced participants, but, of course, can always be changed to work for beginner to intermediate participants)

An interval/strength endurance class will start with a low-intensity pace and then ramp up to a high intensity pace to raise your heart rate by starting with cardio endurance, then high/low intervals, and finish with strength...Remember that the legs are never overloaded until the last climb right before the recovery/cool-down...

(Warm-Up) - 4:35

Life Is A Highway - Rascal Flatts

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(Interval One)

Cardio Endurance - 4:50

The One That Got Away (A.P. Remix) - Kate Project

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High/Low Intervals - 4:18

The Boys Of Summer - The Ataris

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Climbs - 5:29

Higher (A.P. Remix) - Mc Joe, The Vanillas
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(Interval Two)

Cardio Endurance -  4:52

YEAH 3X (The Factory Team Remix) - McBoy

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High/Low Intervals - 6:41

Playing With The Boys (Dance Mix) - Kenny Loggins

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Climbs - 5:29

You Make Me Feel Good - (R.P. Remix) - DJ Space'c

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Cardio Endurance - 5:1

Beautiful Monster (R.P. Mix) - Lawrence

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High/Low Intervals - 5:47

Kings And Queens - 30 Seconds To Mars

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Climb - 4:03

Welcome To The Club 2011 (Dancefloor Kingz Radio Edit) - Manian

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Cool-Down - 4:21

Breakeven - The Script

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Stretch - 3:41

Ave Maria - Beyonce
 





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