What is the biggest mistake most runners make? In my opinion the answer is failing to incorporate a proper exercise program to build a better runner and prevent injuries. What does this mean? Running requires stability, strength, power, and a proper amount of mobility. A program that addresses each of these areas will allow you to run faster, longer, and with less pain.
I have put together 5 exercises that I find benefit the vast majority of people the most. These exercises are based on my own clinical experience, continuing education, and conversations with other professionals.
Long Stride, Reverse Twisting Lunge
- WHY I LIKE IT: The long stride ensures proper hip extension and the lunge motion combined with twisting ensures proper Gluteus Maximus activation, which many runners lack. The Gluteus Maximus is crucial to reducing the prevalence of knee injuries by transferring load to the hips.
- PROGRESSION: Add weights to the bar.
- SETS/REPS: Start with lower weight and higher repetitions (1-2 sets of 15-20 reps). Move toward 3-4 sets of 5-8 reps as you progress with weight.
Side Half Plank with Hip Abduction
- WHY I LIKE IT: Addresses frontal plane stability (think side to side motion) in both trunk and hip, a common problem with runners who have patellofemoral pain, IT band problems, and many tendonopathies. This exercise has also been shown to activate the Gluteus Medius muscle to the greatest extent compared to other similar exercises, which helps correct excessive side to side motion.
- PROGRESSION: Move to full plank position while maintaining good form or add an ankle weight.
- SETS/REPS: These muscles are primarily used for stabilization and higher repetitions should be used. Build up to 1-2 sets of 20-25 repetitions.
Box Jump Progressions
- WHY I LIKE IT: This teaches runners to land softly and with proper form. Also builds the foundation for proper recoil and use of stored energy from transition from landing to push-off phase of running.
- PROGRESSION: String together multiple jumps in a row.
- SETS/REPS: 4-5 sets of 5-8 reps
Soleus Strengthening
- WHY I LIKE IT: The ability to shift to more of a mid or forefoot strike pattern (foot striking the ground flat or on the toes first) from a heel strike first pattern can greatly reduce the amount of impact on your when running. To accomplish this, runners need adequate strength in this muscle.
- PROGRESSION: Add a weighted backpack to build strength, perform on an unstable surface to build ankle stability or add in a jumping component to build power.
- SETS/REPS: Start with 1-2 sets of 15-20 reps and progress to 3-4 sets of 6-8 reps with weights.
Single Leg Tippy Bird
- WHY I LIKE IT: Helps build hamstring strength, which is typically lacking in many runners. Helps dissociate hip from low back movements to decrease chance of low back injury from running and ensure good hamstring activation.
- PROGRESSION: Perform on a wobble board to help with ankle stability or weights to the hands to help build strength.
- SETS/REPS: Start with 1-2 sets of 15-20 reps and progress to 3-4 sets of 6-8 reps with weights.
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