Strength Training for Runners: How to Perform the Monster Walk


Hi! my name is Bobby McGee from Bobby McGee Endurance Sports and bobbymcgee.com. We are gonna work on some more structural strengthening ah… for distance running for effective running sports. One of the things that really gets work hard and we always wanna stretch it and stretching is not a good idea is
what we call our external rotators. They are the muscles that cause our legs to open up So in other words the muscles that I’m using now are little glute muscles back here not the main glute muscle but the gluteus medius and the gluteus minimus they’re called the external rotators and those muscles are very very important in running. When our foot hits the ground something has to stop our hip from moving out sideways like that and these muscles that do that are these
external rotation muscles primarily, alright? Similarly when we toe off at the back as we transitioning and we toe off if those muscles are weak then this
happens, we drop down on the opposite side, alright? And so you’ll often see race photographs of yourself running when you’re transitioning and this
knee and this hip is dropped down your back is arched a little bit and this hip is come after side you see this kind of, kind of look when
you’re running this collapse that kind of look. And so what we really wanna work on is not too much strengthening this external …stretching this external rotators but strengthening them and the best way
to strengthen them is through an exercise that we call Monster Walk, some of you
might have seen this your Physiotherapist might have given you these exercises to
do your PT or your Physio saying you need to work on those.
So what they need for recovery is good massage really good to use some kind of a a hardball, like a lacrosse ball a or baseball or even a softball or a very very
firm foam roller to roll on the side of that and that’s something for
for a later stage But what we’re gonna do over here is gonna show you how to strengthen these muscles, and what we’re gonna do
as I said are the Monster Walk. So with the Monster Walk I’ve got piece of surgical tubing here, the swimmers might call this stretch cords, the triathletes call them stretch cords. I’ve got 2 loops on the end but they are not necessary for this activity. And you could also use a theraband which your PT might give you. Anything that’s nice and elastic
and provide some thermal resistance. So what I’m gonna do is I’m gonna put my knees all the way together and I’m gonna tie them together above the
kneecaps, alright And we come to the front here, so am gonna just use 2 this time if you’re very strong individual you might wanna
use 3 and if you’re just a beginner you’re starting out, or you’re
little smaller individual alright, you might only wanna use one, alright. So the first thing I’m gonna do at this various stage to this exercise is the basic Monster Walk So I’m gonna get out of this position here and
you’ll notice from the side I’m nicely seated I’ve got my back arched and I’m not slouched in the front, alright? And also very important from the side my
knees are behind my big toes. Alright and I’m sitting down on my shoulders
are back I’ve got my shoulders forward like this and I haven’t got my knees forward like that so I’m sitting nicely back in that position there and most importantly I’m pulling my knees out so that they are stacked on top of my toes, my toes are slightly
open Alright. So I’m not in this position here but I’m not shut either, so my toes are basically in alignment with my knees, alright? And so what I’m trying to do in this exercise
is keep this minimum width that I’m gonna be moving at, alright. So I’m gonna work primarily on this external rotator. So what I wanna do there is go this way, so the first step is open and then return that back and I just
keep going you’ll notice I’m putting my forefoot down or my whole foot down at the same
time that’s okay as well moving this way and if I want to focus
more intently on the left side then I’m walking this way. Alright, and that’s how I strengthen those. so already I’m feeling quite an ache here. And I’m working really hard on these external rotators. Now as you get more advanced in this you want to make this exercise more
dynamic and way to do that more dynamically is to add a little extra loading in terms of how
you take your steps but also what’s important is your legs are not only in this plane
when you run, alright? So they sometimes crossing each other
sometimes they’re in this position, sometimes they’re in this position. So we wanna do this exercise in a
multi planar fashion as well. And the way you would do that from the
side instead of me taking just a step that away, I’m gonna take a step that away and forward. So I’m gonna go there and I’m gonna follow it, I’m gonna go there and follow it, forward forward back back forward forward back back, while I’m still advancing, alright? The next level that I wanna go to is make this a little bit more
challenging so that I’m loading the external rotators while I’m on one leg, alright? dynamically like I would be running and how I would do that is I’m gonna be in this position here and instead of doing it with walking I would do it with running. So I would
basically go from that foot to that foot in a dynamic fashion I would go like this Alright, so that’s how I would do this
exercise and for this side I do it this way around. If I’m getting to a nice and advance stage I’m mostly gonna do that in a multi
planar fashion. So instead of just going sideways, I’m gonna forward forward back back forward forward back back forward forward back to back, alright? So that would be a way to move up the loading You can hear I’m starting to get out of breath for this is quite a hard exercise, alright? And then the last level the third phase would be adding plyometric component where those external rotators are loading with a jarring motion, alright? So get into this position, knees behind the big toes sitting down nicely in this position
here. And now I’m going up and down with both
feet doing the same activity, so I’m up… open close open close. There, that’s how I’m working that and then I
can add that multi planar component. Now I move the right foot forward and the left
foot back, alright? So it gets really complicated now, I’m doing
this kind of activity here noticed how I’m using my upper body contralaterally in the opposite direction, alright? Your friends will laugh at you and then they will cry when you race
against them. If you have very strong external rotators in this dynamic fashion. Thanks guys speak to you next time!

4 Replies to “Strength Training for Runners: How to Perform the Monster Walk”

  1. From my understanding, Glute max is the external rotator, while the posterior fibers of glute med  assist in external rotation. Glute min abducts and internally rotates at the hip (not external rotator)

Leave a Reply

Your email address will not be published. Required fields are marked *