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
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Lunges
Deep Squats
Planks
Single Leg Calf Raise
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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