Most Important Exercises For Runners
Distance runners need to have strong glutes and a strong core. Your sport requires you to be moving for hours and the repetition with each time your foot contacts the ground requires strengthening to be able to sustain the volume to continue to push on.
Common injuries in running tend to be ankle, knee, hip or low back pain.
To be able to prevent the onset of these injuries, you need to make sure you have strong muscles that are able to stabilize the joints as well.
Core exercises are important for everything you do, especially for runners. As you are out and moving for long periods of time, you need to have a strong core to be able to stabilize your pelvis when you run so you don't compensate and move your low back instead. All the motion should be the femur, or thigh bone, moving on the hip bone.
There is a theory called lower cross syndrome. We spend a lot of time at our jobs or in school hitting, so our hip flexors, the muscles in front of the hip, are shorter and weaker because we don't use it as much. This muscle tends to pull our pelvis forward putting stress on the back. Focusing on strengthening the core and lengthening the hip flexors can help reduce strain on the back. Planks and dead bugs are my 2 favorite exercises to engage the core. Not just a crunch, working the rectus abdominis, or the 6 pack muscle, but the whole core that includes the transverse abdominis, wrapping around the whole trunk, the diaphragm and the pelvic floor.
Balance is another great concept for runners. Balancing on one foot helps the muscles work to stabilize at the foot, ankle, knee, hip and back. When running you're always on one foot and all the muscles in your leg need to support you. Balance training can help prevent injuries and engage and strengthen all the right muscles. Single leg balance and banded runners are 2 great options for this.
Banded runners is also a great exercise to strengthen your hip flexors. When running long distances i tend to feel the front of my hips are weak. especially since they're inactive all day when I sit at work. This is a great sport specific exercise that helps me strengthen the hip flexor, like im running, and also focus on stability.
The final 4 exercises, band walks, monster walks, side lying leg raises and clam shells all help work on the gluteus medius, the stabilizing muscle on the side of your hip. These muscles help make sure that when you're balanced on one foot, the opposite hip does not drop due to weakness. If this muscle is weak and your hip were to drop when running, you would lose efficiency and further injuries could continue to develop. This muscle also helps with tracking at the knee. As it works to stabilizes the hip, it keeps the femur straight during all its activities so that the knees are straight too. If the glute is weak, the knee tends to collapse in leading to injuries like knee pain and patella femoral syndrome. This causes a lot of pain for runners and these 4 exercises help strengthen and control the gluteus Medius to prevent that.
Take a look at the image demos below.
Band around your ankles or feet, slight bend in the knee, side stepping keeping tension in the band the whole time. 3 X 15 steps each direction.
Hip strengthening, Endurance.
Glute Medius: important for stabilizing the hip and prevents knee pain.
Band around your ankles or feet, slight bend in the knee, alternating stepping forwards with your one foot and then back to the middle and forward with the other foot. controlled with each step. Try the same thing backwards. 3 X 15 steps.
Hip Strengthening Endurance.
Glute Medius: important for stabilizing the hip and prevents knee pain.
lying on your side, loop band above the knees. Keeping your hips stacked, activate your glute and lift your top knee off the other. keeping your ankles on each other. Controlled movement going up and down. 3 X 10 each
Hip Strengthening Endurance.
Glute Medius: important for stabilizing the hip and prevents knee pain.
Shoulders over your elbow, core strong, flat back, toes curled under. Watch to make sure your back doesn't arch. 3 X 30 seconds
Core strengthening and Endurance
Core: helps with pelvic positioning to reduce strain on back and affects hip strength and mobility if its weak.
Lying on your back, engage your core to have your low back touch the ground. Exhale as your extend your opposite arm and leg and inhale as your bring it back. Arms straight up, hips and knees at 90 degrees. 3 X 10 each side.
Core: stability and endurance needed for running to prevent back strain and allow proper pelvic position and hip stability.
Lying on your side, hips stacked over each other, neck in a neutral position supported on your arm raised over head. Extend top leg back so top leg's toes are in line with the bottom legs heel. Slowly raise and lower the leg controlled each direction. 3 X 10 each
Can use ankle weight if you have it.
Glute Medius: Hip strength, control and endurance. Needed to stabilize the hip when running.
Standing with a loop band around your feet, flex your hip and dorsiflex your ankle as your drive your knee up like you're running. Can throw in a calf raise for the standing leg. Hold at the top for 2-3 seconds and control going back down. 3 X 10 each side
Hip flexor: strength and stability.
Glute Medius: stability of opposite hip as you need to balance on one leg.
standing on one foot. Progress to eyes closed or balance on a pillow or foam. Can further progress to a jump to stabilizing. Your hip needs to stabilize as you run because most of the time you are running you are balancing on one foot.
Hip: strength and stability
Ankle: strength and stability
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