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Running Strengthening Exercises
Theses exercises will target muscles that are particularly important for runners. They are appropriate for runners without any injuries. Should you have any doubts about your ability to perform them correctly, please consult a health care professional. This is a guide only! Remember the quality of movement is critical, not the numbers!
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| QUADRICEPS |
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| QUADRICEPS |
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Step downs: Place both hands on your hip
bones, standing on one leg on a stair with
the weight on the outside border of your
foot. Slowly, bend your knee until the other
heel touches the ground. Your hips MUST
STAY LEVEL, do not allow them to rotate
or deviate out to the side, your knee should
go over your 2nd toe.
| Wall squats: Stand with your side against the wall, tuck your elbow against your side and lift the leg closest to the wall so the thigh is parallel to the floor. Your weight is on the outside border of your foot, as you squat your knee goes over your 2nd toe. Keep your SHOULDERS and HIPS against the wall. Squat as deep as you can keeping your shoulders and pelvis level.
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| QUADRICEPS |
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| CALVES |
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Lunges: Take a large step forward on the left
foot, transfer your body weight forward onto
that foot, directing you knee over your second
toe and the weight on the outside border of
your foot. Do not bend you knee more than
90°. Push off that foot to return to a standing
position. Alternate feet.
| Heel Drops: Stand on the edge of a stair on your toes. Activate your transversus abdominus, lift both heels up, raising up on your toes, keeping your knees straight. At the top of your heel raise, stand on one foot, and lower your body down. At the bottom of the drop, put your other foot back on the step and lift your heel up on both feet. You should always be lifting up on 2 feet and lowering on 1 foot.
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| GLUTS |
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| GLUTS |
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Leg Lift: Lie on your side with both knees bent
against the wall. Your head, shoulders, spine,
pelvis and feet should be in full contact with
the wall. Straighten the top leg and turn your
toes up toward the roof. Engage your
transversus abdominis and keep it activated
for the duration of the exercise. Lift your top
leg up as high as possible, keeping your heel
against the wall. Keep your pelvis in line and
do not allow your ribs to push into the floor
and slowly lower your leg.
| Standing Hip Abduction: This is best done in front of a mirror. Loop a 3 foot piece of theraband around your ankles. Engage your transversus abdominus, hold your hands on your hip bones to monitor movement. Lift your right leg out to the side and slightly backwards (so your toes are in line with the heel of the leg you are standing on). Your trunk and pelvis must stay level. If you cannot maintain a level pelvis, go to a lighter band, or no band (return to the leg lift on the wall).
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| GLUTS |
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| GLUTS |
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Butt Buster: This exercise is best done side-on
in front of a mirror also. Lie over the ball with
it under your stomach, one leg straight, the
other leg is bent to 90°. Engage transversus
abdominus, squeeze gluts, lift bent knee until
your thigh is parallel to the floor. Be careful
not to let your low back arch, your pelvis twist,
or you knee straighten. Slowly lower your leg
until your thigh is touching the front of the ball
to begin again. An ankle weight can be added
if your can perform 3 X 15 with good form easily.
| Bum Drops: Sit on the ball, roll forward and bend your knees until your bum is resting on the ground and your back is against the ball. Engage your transversus abdominus, lift your pelvis straight up towards the roof until your pelvis is parallel to the ground. Be careful not to push and roll backwards on the ball. Progress by crossing one leg on top of the opposite knee and use your hands on the ground for balance while you lift and lower your bum off the ground.
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| CORE |
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| CORE |
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Bridging: Lie on back, feet on ball, activate
transversus abdominus, squeeze gluts and lift
pelvis off the ground. Your shoulders, pelvis
and ankles should be in a straight line. Do
not allow your pelvis to drop or lift it too
high so your low back arches. To advance
the exercise, roll the ball further away from
the pelvis, and decrease the base of support
by bending your elbows or lifting them into
the air. Progress to single leg bridging by
extending your knee on the unsupporting leg.
| Plank: Lying on your front, resting with your elbows under your shoulders and toes, engage your transversus abdominus, lift your pelvis until your shoulders, pelvis and ankles are in a straight line. Do not allow your head to hang down or be over extended; keep it inline with your spine. Engage your transversus abdominus, lift your pelvis off the mat until your spine is in a straight line.
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| CORE |
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| CORE |
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Side Plank: Lie on your right side, elbow
directly under shoulder, pelvis, knees and
ankles in a straight line. Keep your head
neutral. Progress the exercise by
increasing your hold time, lifting your left
arm into the air, and finally by lifting your
left leg. Be careful not to allow your
pelvis to sag towards the mat. Switch to
left side.
| Kneeling on Ball: Use a chair in front of you as necessary. Kneel on the ball, holding the chair for balance. Engage your transversus abdominus, work on holding your balance. Advance the exercise by moving your arms over your head, twisting your trunk from side to side, and finally by simulating the running motion. Ensure core stays activated throughout the exercise and try to maintain your balance as long as you can.
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