SPORTS
If you are like me and watch the Boston Marathon every Patriots Day, you likely walk away inspired by the athleticism, grit, and perseverance that every runner displays as they make their way from Hopkinton to Boston. I’m often motivated to start running again following Marathon Monday, especially as the warmer sun makes its way into New England.
Running is an easy way to clear the mind, train the body, and shed a few winter calories. However, there is a risk of overuse injury when running, especially, when you jump back into it after a long winter, or starting it for the first time.
Below is a simple resistance training workout, designed for runners, which target key muscles involved in running and are often overlooked. This can help you get back into running shape and lower your risk of developing any overuse issues. In addition, when you start running after a long hiatus, be sure to gradually return to running, starting with a walk/run progression, working your way towards running 10-15 minutes continuously. Then slowly build on this.
When you break down running mechanics, you will notice running is actually a single leg sport. You rely on one leg at a time to absorb your landing from the flight phase and then use the stored energy in that same limb to propel you forward. Because of this, you want to develop stability throughout each lower extremity, which creates reliance throughout the bones, tendons, muscles and joints in order to absorb the forces throughout each lower extremity during the running cycle.
DISCLAIMER: this is not a fix for any running injury. If you have pain while running, please make an appointment with your doctor or physical therapist.
TOE YOGA:
-builds the foundation of stability, teaching you how to maintain position of your foot and ankle during single leg activities.
GOAL: be able to move your big toe independently from the rest of your foot and toes
1. Start by assisting big toe up while keeping your other four toes against the floor.
2. Keep the big toe against the ground and lift your last four toes up and slowly lower back down.
3. Repeat each of these for 3x10. As they become easier, decrease the amount of assistance you are providing for the lift.
CALF RAISE:
1. Using a counter or wall for balance only, push up onto your toes on one side only
2. Slowly lower back down to the starting position and repeat
GOAL: 3x10 on each side
BAND WALKS:
-strengthens hip abductors which help to support the knee during running
1. Find a long pathway about 30ft each direction, a long hallway or diagonal across a room is typically a good distance
2. Keep knees slightly bent, toes straight and your shoulders level
3. Trying to keep tension on the band during the entire exercise, step sideways maintaining form
4. When you get to the end of your pathway, don’t turn around, stay facing the same direction and work your way back.
5. 1 lap = down and back
GOAL: 4 laps
ROMANIAN DEAD LIFT:
1. Stand on a single leg with a slight bend in your knee
2. Hinge/bend forward at the hip keeping your back and leg moving together
3. Bend forward, keeping your back straight until your trunk is parallel to the floor
4. Return to a standing position and move into a runners pose
5. Hold for 2-3 seconds and then repeat
GOAL: complete 3x10 on both legs, once you can do this easily and with good form, you can hold weights in your hands
SINGLE LEG SQUAT:
1. Stand on one leg, making sure you have equal weight distribution through the entire foot
2. Bend at the hip and knee, like you are sitting back into a chair
3. It is important your knee stays behind your toes and the knee stays straight forward
4. This is a good one to perform in front of the mirror in order to maintain good form throughout
GOAL: complete 3x10 with good form, add weight when this becomes easy
FRONT PLANK:
1. Start propped on your elbows and knees
2. Push up onto your toes, keeping your elbows directly below your shoulders
3. Be sure your back is flat and you are in a gentle chin tuck position
GOAL: 3 sets of 1 min planks; if you are unable to complete this, start with 30 seconds, and add 5 seconds per week.
