Try it out Tuesday: Strength Exercises for Runners

Since I’m currently packing up the apartment, I bribed my husband to post. Evens out, right? Actually, I’ve been wanting him to share his knowledge here for for quite some time now. Today is the day! WHOOP!

Try it out Tuesday

Hi, my name James Cotter (husband to Lindsay of course) and I’m  I’m here to talk about a few strengths exercises that are important to incorporate into your weekly running program. I say this because I have been an injured athlete before and so wish I could go back in time and whisper these exercises into my invisible self.

2010 Rev 3 Quassy

When we look at running form and when the foot first strikes the ground, it is the gluts, quads and abs are first activated. It is the role of the glute muscles I’m going to touch base on. The glutes are there to provide stabilization of the hips.

You will notice if the glutes are weak , during the push that on the opposite side of the body tends to collapse falling inwards while the hips of the toe off side and flaring outwards. Running is kind of like doing heaps of single leg squats so having a weakness can easily lead to injury. You want to make sure the glutes are strong to support all your steps during your event.

Developing the glutes is not very hard and requires good stretch bands. Below are some fantastic, simple and easy exercises to do x3-4 weekly to prevent the collapse of hips and knees.

1. Lateral band walk: tip is to make sure your knee and ankle are always in line with each other. Make sure the ankle doesn’t extent out laterally of the imaginary line. Work your way 15-20 meters to left then 15-20 meters back to right. Progress the distance further when you get stronger.

strength 1 Collage

2. Forward band walk: in a squad position walk up and down a 10-20 meters. Make sure to keep the distance of walk small landing middle arch of planted foot. Land flat footed and keep the stride length short

strength 3 Collage

3. The clam: Lay on your side and place the band around above your knees and bend the knees back 90 degrees. You are going to left the top leg in a arching motion to engage the glutes. Pick your reps.

strength 2 Collage

4. Bridges: lay on your back and press up with leg or legs. You can progress from bridge to single leg bridge. Break it up into reps of x amount of seconds. Alternate legs.

lay bridge

Let me know if you give these a try or have any other questions. All the best with the rest of your training!

James “kiwi” Cotter