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

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Intro: Strength Running’s video on form symmetry covers practical steps for achieving better balance. Here are the key takeaways and how to get started today.

Key Points

• A foot‑contact sensor (such as the Coros Pod 2) measures ground‑contact time for each leg. Aim for an imbalance below 2 % (52 % / 48 % is a good target).
• Higher intensities tend to worsen asymmetry—watch your form closely during speed sessions.
• If your imbalance exceeds 2 %, address it using single‑leg strength training and form drills to restore balance.
• Try the Mace Single‑Leg Routine to pinpoint and correct each leg’s unique weaknesses.

Workout Example

1. Uphill Strides – Complete 15 repeats of a 5‑second uphill sprint at roughly 98 % max speed, focusing on striking the ground evenly.
2. Threshold Run – Run 10 minutes at lactate‑threshold pace (challenging but controlled), keeping your cadence steady on both legs.
3. Single‑Leg Strength Circuit (do 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 your left/right contact percentages. When imbalance tops 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 to your routine, stick with shorter intervals initially and monitor asymmetry before extending the distance or intensity.

Closing Note: Give the symmetry test and single‑leg routine a try today—scale the intensities to suit your fitness level using the Pacing app. Balanced legs mean better durability, faster times, and fewer injuries. Enjoy your run!

References

• How Symmetrical Is Your Running Form? Understanding Left / Right Balance | Strength Running - YouTube (YouTube Video)