Simple strength exercises every runner should do #runfitphysio
Running is fantastic. It is one of the most efficient ways to exercise and it’s also great for blowing off steam and managing stress. You don’t need a gym membership or any expensive equipment. What you do need is good strength and control throughout your body.
Running puts high demand on your lower limbs. Every time you go for a run they provide shock absorption, stability and drive thousands of times over. A failure to appreciate this quite often leads to overuse injuries in runners.
The following 5 exercises really work on lower limb strength, control and endurance to allow the muscles in your legs to work better for longer while you run. This ultimately means less injuries and improved performance.
Hamstring Bridging
This exercise really works your Hamstring muscles and your Glute Maximus, both of which are essential to driving you forward with running.
Start with your heels on the ball and your hips and knees bent at 90º. Slowly lift your hips up without letting the ball move away (i.e. don’t straighten you knees).
Step-Ups
Simple but not easy if you do it right. This exercise provides great work for Quads and Glute Maximus as prime movers and Glute Medius and Minimus as stabilisers.
Try and keep your pelvis level and keep the centre of your kneecap over your 3rd toe to maintain good alignment with this one. Make sure you really drive up tall when stepping up and keep control when coming back down. The slower you go the harder you work!
Wall Glute Medius Lean
This Exercise really focuses in on Glute Medius and Minimus to improve hip control. This is essential for good alignment when you are running.
Stand next to a wall, bend the hip and knee closest to the wall and place your foot behind your standing knee, which should be slightly bent. Hold that position while pushing the knee of the non-grounded leg into the wall. Hold for 30+ seconds and you will get an almighty burn in your Glutes. (The grounded leg should fatigue first!)
Single Leg Squats
Yet another great functional exercise that uses all of the muscles worked in running, in a controlled environment.
As with the step ups, keep your pelvis level and the centre of your kneecap over your 3rd toe to maintain good alignment. Do this one in super slow motion and don’t go too deep.
Single Leg Balance
This is definitely and essential exercise. Fantastic for building control and endurance throughout the whole leg, and so simple to do!
Stand on one leg with the knee slightly bent and stay as still as possible for as long as possible, up to a minute. You can use a Bosu Ball at the Gym or a cushion at home if you want make it harder. Other good progressions include closing your eyes or throwing and catching a ball.
The key to all of these exercises is how you do them. In themselves they are very basic but done correctly they make a huge difference. Concentrate on good technique, form and control throughout the exercise. Do them nice and slowly to really get a good burn and stop for a rest when you start to lose form. If you can, do these in front of a mirror to check your alignment and see what is happening with your hips, knees, ankles and feet.
To get a thorough assessment of your lower limb biomechanics and expert guidance on how to build your strength in tandem with your running programme, Book Now with one of the Specialist Physiotherapists at Bespoke Physio City.
Bespoke Physio City provides tailored Physiotherapy in Bank, in the heart of the City of London. Contact us to learn more.
Jon Castle
Director and Principal Physiotherapist
Bespoke Physio City