Symmetry Check Workout
Workout - Symmetry Check Workout
- 10min @ 5'30''/km
- 15 lots of:
- 5s @ 3'00''/km
- 1min rest
- 2min @ 5'30''/km
- 10min @ 5'10''/km
- 10min @ 6'00''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro: Strength Running’s video on form symmetry has practical steps for better balance. The key takeaways and how to get started are below.
Key points:
- A foot-contact sensor (like the Coros Pod 2) measures ground-contact time per leg. Aim for an imbalance below 2% (52/48 is a good target).
- Higher intensities tend to worsen asymmetry. Watch form during speed sessions.
- If imbalance exceeds 2%, use single-leg strength training and form drills to restore balance.
- The Mace single-leg routine helps pinpoint and correct each leg’s weaknesses.
Workout example:
-
Uphill strides: 15 repeats of a 5-second uphill sprint at roughly 98% max speed. Strike the ground evenly.
-
Threshold run: 10 minutes at lactate-threshold pace (challenging but controlled), with steady cadence on both legs.
-
Single-leg strength circuit (3 rounds):
- 8 single-leg deadlifts per side
- 10 step-ups per side on a low box
- 12 single-leg glute bridges per side
Rest 60 seconds between rounds.
Practical tips:
- After each run, check left/right contact percentages. When imbalance is over 2%, add the single-leg circuit two to three times a week.
- Use form drills (high-knees, butt-kicks, A-skips) that require matching ground-contact time on both feet.
- When adding speed work, start with shorter intervals and watch asymmetry before extending distance or intensity.
Closing note: try the symmetry test and single-leg routine today. Scale intensities to your fitness with the Pacing app.
References
- How Symmetrical Is Your Running Form? Understanding Left / Right Balance | Strength Running - YouTube (YouTube Video)