Trail runners don’t always have loads of extra time to spend on specific strength work. If you’re looking to enhance your strength without dedicating long hours at the gym, the ‘Greasing the Groove’ (GTG) technique might be your perfect solution.
Popularised by Pavel Tsatsouline, a former Soviet Special Forces trainer and the father of the kettlebell in the West, this method focuses on improving neuromuscular efficiency by treating exercise as a regular practice rather than a workout.
This approach can seamlessly integrate into your daily routine, making it especially beneficial for runners who struggle to fit traditional strength training into their schedules.
Understanding ‘Greasing the Groove’
The core idea behind GTG is to perform exercises frequently throughout the day without reaching fatigue. Instead of doing traditional sets and reps in a single session, you spread the exercises out. This method not only enhances strength over time but also makes movements feel more natural, akin to mastering a skill. As I tell my daughters when they complain about guitar practice – it’s all about the ‘graft on your craft’. Consistency is the secret sauce to success in so many facets of life. Efficient neuromuscular motor patterns not only make movements easier to perform, but also lend the movement more force potential.
Implementing GTG with Push-ups and Squats
Let’s take push-ups as an example. Rather than performing 3 sets of 15-25 push-ups consecutively, you might do 5-10 push-ups multiple times over the course of the day. The key is to stop well before fatigue sets in, ensuring you remain fresh after each set. This is ideal for trail runners as it builds strength without introducing significant additional fatigue so the GTG method can be used even on days of hard run training.
Similarly, for squats, you can do 5-10 bodyweight squats every few hours. This practice not only strengthens your legs but also improves your form over time (if you’re mindful of technique). Importantly, GTG requires minimal, or no equipment so can be done anywhere, making it accessible for busy individuals or those who prefer not to go to the gym. I’ve used the GTG system for athletes who are travelling with no access to gyms, and only small hotel rooms for workouts.
A Simple Weekly GTG Protocol
To incorporate GTG into your daily routine, consider the following weekly protocol with one rest day:
- Morning: 5-10 Push-ups
- Mid-morning: 5-15 Squats
- Noon: 5-10 Push-ups
- Afternoon: 5-15 Squats
- Evening: 5-10 Push-ups
Key Principles of GTG
- Small Reps: Aim for 5-15 reps or less per set.
- Low Intensity: Perform at 35-70% of your maximum capacity.
- Frequency: Repeat many times throughout the day. Start with 4 and work up to 8.
- Duration: Practice this consistently for 4-6 days a week over an 8-12 week cycle.
Afterward, consider switching to different exercises, such as lunges or pull-ups, to keep challenging different muscle groups. I prefer to mix up an upper body and lower body compound exercise.
As you grow more comfortable, you can gradually increase the number of reps or the frequency of sessions, but always stop before feeling fatigued. An advanced progression is to include resistance in the form of a weight (8-16kg kettlebell for the squat) or complete the push-up with a downward slope. The goal is to make these movements a natural part of your day, not an exhausting workout. If you wanted to mix the GTG system with traditional strength training, you could complete the GTG method for 3-4 days and complete a gym or circuit strength session on 1-2 days a week. Whatever works for you and your lifestyle.
Benefits For Runners
For runners, GTG offers significant advantages. By frequently practicing exercises like push-ups and squats within your capacity, you build strength in key muscle groups crucial for running economy. The repeated upper body work will assist with better posture control as fatigue sets in, and the lower body work helps work running specific muscle groups. This can lead to improved running efficiency and better overall performance, all without the traditional time demands of traditional strength training.
Consistency Is Key
At first, incorporating GTG into your routine might feel unusual, but consistency is crucial. Stick with it, and you’ll start noticing improvements in your general strength and running efficiency. Plus, it’s a fantastic way to stay active and break up your day which has more holistic benefits for your wellbeing and health. A recent study published in the Journal of Applied Physiology showed that completing 60sec of squats periodically during long periods of sitting may help preserve the brains cognitive and executive function. Motion is lotion for body, mind, and soul.
Incorporating ‘Greasing the Groove’ into your training regimen can be a game-changer for your running performance especially if you haven’t been able to incorporate traditional strength work into training due to lack of time or motivation. It allows you to build the necessary strength while fitting seamlessly into a busy lifestyle. So, start greasing the groove today, and watch your running capabilities soar.
This story originally featured in Trail Run Magazine # 54. Grab your copy here
