Get ready for running with personal training and physiotherapy

With the Addidas race series looming and the mileage increasing the body may start to show signs of wear and tear. Now is the perfect time to introduce running specific core and strength exercises to keep the body strong enough to take the extra load.

Running is hard on the joints so strengthening the hip muscles (bum) and stomach muscles (core) is essential at keeping the body fit and healthy; and remember; staying injury free is one of best ways to get fitter. Ask yourself; How many extra runs can you get in? How many extra interval sessions can you do? When you’re not on the physio treatment table.

Below we will outline three simple exercises which will target the common areas weak in runners of all abilities; these are best preformed with the supervision of a professional strength and conditioning coach.

Exercise 1;

Reaching Lunge

Med Ball or Dumbbell Reaching Lunge

This is one of our favourite protocols; the reaching lunge is great for nearly everybody. It’s especially good for runners with ‘bad knees’ as they can do lower body training without putting pressure on the knee joint.  All you need is a small med ball or weight.

  • Start in standing position;
  • Step one leg forward and reach with arms extended;
  • Keep your spine straight and stomach tight and do not allow your front knee to bend greater than 60? (knee should be bent no further than base of  toes);
  • You should feel tension in your upper hamstring but mostly your glute muscles;
  • Repeat this action now on the other leg.

Exercise 2;

Glute Bridge

The Glute Bridge improves the firing pattern of the glutes (bum muscles). Strong glutes equals better more efficient running because you can drive off the glute muscle taking the pressure or offloading the stress on the lower limbs.

  • Lie on your back, knees bent 90 degrees with feet flat on floor.
  • With your belly button drawn in bridge your hips towards the ceiling
  • Make sure to fire your bum muscles.
  • Hold at the top for 1 second and then lower your hips towards the floor without touching.
  • If you are finding this hard only go half way up with the bridge.

 Exercise 3;

Plank and Side Plank

The plank and side plank are a great way to strengthen your midsection in a functional manner. Your legs and upper body all connect to your midsection; weakness here can lead to problems elsewhere.

  • Start in Position A with your spine straight and your stomach muscles tight.
  • Hold this for 10 seconds
  • Slowly rotate onto your right side like picture B
  • Squeeze the bum on the right side and lift your hips up
  • Hold this for 10 seconds
  • Slowly rotate back into the middle like picture A
  • Hold this for 10 seconds
  • Now, slowly rotate to the left like picture B
  • Squeeze the bum on the left side and lift your hips up, job done.

Remember, a place that can meld physiotherapy, personal training and sports massage is the best way to go for all aspiring runners. Meaning, we cna treat all your various aches and pains all under one roof!

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