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Our Top 5 Strengthening Exercises for Runners

Oct 31, 2017

Strengthening Exercises for Runners

We are treating a lot of runners who are preparing for London, Portsmouth Coastal and Brighton Marathon’s plus Gosport Half Marathon and lots of other events. Also more and more people are taking up running for fun/fitness therefore we thought it would be good to share with you some strengthening exercises to help improve your muscle endurance for running.

Why is Strength Training so Important?

Strength and conditioning reduces overuse injuries by 50%.

According to the evidence “Strength training reduced sports injuries to less than 1/3 and overuse injuries could be almost halved” (Lauersen et al, 2013)

The common areas of weakness we find are; gluteus medius (buttocks), transverse abdominus (core stability muscles), quadriceps (thigh), hamstrings (back upper leg) and gastrocnemius/soleus (calf muscles).

Please be aware of your body and take advice from your GP or Physiotherapist before exercising if you have any aches or pains then please send us an email for advice and guidance.

Strengthening Exercises for Runners

We recommend doing two strength sessions per week and work the muscles to fatigue (until they are aching)

Side Leg Raises

 

 

  1. Lying on your side with your back against a wall
  2. Lift your top leg up, by sliding your heel up the wall
  3. This should be slow and controlled, so lift your leg up for a count of 3 seconds and down for 3 seconds
  4. Repeat until fatigue
  5. Then turn over and repeat on the other side

Lunges

   

  1. Stand with your legs in a lunge position.
  2. Go down and up keeping your weight evenly distributed through your legs.
  3. Make sure you keep your knees in line with your second toes and your back up straight.
  4. This should be slow and controlled, so down for a count of 3 seconds and up for 3 seconds
  5. Repeat until fatigue

 

Deep Squats

 
  1. In standing, with feet hip width apart.
  2. Slowly bend at your hips until your knees are at about 90 degrees.
  3. Make sure your back is kept straight and your knees are in line with your second toe.
  4. This should be slow and controlled, so down for a count of 3 seconds and up for 3 seconds
  5. Repeat until fatigue

 

 Planks

   

  1. Start on elbows and knees
  2. Straighten your legs and raise your body so that you’re supported by the balls of your feet, with feet hip-distance apart.
  3. Face the floor, being careful not to arch your back or stick your bottom in the air.
  4. Hold this position for 45 seconds to begin with, extending the time as you get stronger.
  5. You should feel this on your tummy muscles if you get lower back pain then stop

 

 

Single Leg Calf Raise

 
  1. Standing balance on one foot.
  2. Push up onto the ball of your foot
  3. Go down and up slowly for a count of 3 seconds up and 3 seconds down.
  4. Repeat until fatigue
  5. Then repeat on the other side

If any runners have any aches, pains or niggles or want advice about what you can do to reduce the risk of injury then please get in contact with us or book your appointment online today

 

 

 

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