Exercises all runners should do

June 10, 2019

Running

Just a few exercises to help your running!

Side Plank

A great way to strengthen the stability of your spine, pelvis and hips. Lie on your side with your legs straight and your ankles together. Prop your torso up with your upper arm. Lift your hips upward until your body forms a straight line from your ankles to your neck. Hold this position for 30 seconds and then swap sides.

Glutes bridge

This exercise is to strengthen your glutes and hamstrings.  Lie on your back with your knees bent at 90 degrees and your feet flat on the floor.  Lift your hips until your body forms a straight line from your neck to your knees. Hold this position for a few short time and then return to the start position and repeat.

Single leg dead lift

This is aimed to help you improve the power of your stride.  Stand on one leg, keeping a slight bend in the knee. Keeping your head up and your back straight, hinge forward at the hips. Your non-standing leg should lift up behind you.  Return to the start position and repeat the movement, swapping legs.

Step up drives

For improving the strength of your glutes, hamstrings and quadriceps. Stand facing a step.  Step up with your left foot. Using your left leg to assist you, drive your right leg off the floor and drive the knee high.  You are aiming to reach an exaggerated running position on top of the step. Return to the starting position and repeat for both legs.

Supermans

This is a great exercise for strengthening your spine, pelvis and hips. Starting on all fours, squeeze your glutes and slowly extend one leg and the opposite arm, making sure to keep your back and hips level. Return to the starting position and repeat the other side. 

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