Running places great demands on our bodies – a 10k run will involve about 10,000 steps at x 3 body weight. Your body needs a decent reserve of strength and resilience to handle these loads. When a muscle doesn’t have the capacity to meet its demands, it gets overloaded and forms knots and trigger points that eventually lead to pain.
The good news is the latest research shows strength training decreases the risk of overuse injuries by 50% (Laursen et al 2013). By proactively including strength exercises in your program, you will not only reduce the risk of injury but also improve your performance.
Try these four strength exercises, specifically designed for runners. Remember to take it easy in the beginning and build up slowly. Aim to complete these 1-2 x per week.
And remember, the more effort you put into building your foundation, the more time you will spend enjoying your running (and less time spent at the doctors office!).
1. Single Leg Bridge Glutes
Tuck your pelvis and push down through your heels, pushing into a bridge. Keep the bridge level as you straighten one leg at a time. Hold for 30 seconds and then switch sides. Keep your shoulders relaxed, breathe deep into the diaphragm and feel the glutes activate.
2. Eccentric Calf
Keep your knees straight and push up onto both heels. Slowly lower down on one leg only. Aim for a controlled descent as you count to 5. Repeat x10 on each leg.
3. Eccentric Hamstrings
Place your feet on the ball and lift into a bridge. Keep the bridge high as you roll the ball towards and then away from you, activating your hamstrings. Take it easy as you may cramp up if you haven’t done this one before.
4. Core Plank on Foam Roller
Lift into a plank on the foam roller. Keep your body parallel with the ground and gently move the foam roller forwards and backwards with your forearms. Keep breathing and don’t let your back arch. Hold for 30 seconds.
If you’re getting recurrent running injuries, or want some advice on how to improve your technique. Book in for a consultation, or special Running Athlete assessment.
Bookings can be made by phone on 8231 2983. Or to book online, click here.
