Exercises To Improve Your Running
REACH ACROSS BALANCE –
To develop ankle control, energy, proprioceptionnStand on one leg and lift the other leg so thigh iscoordinate to the ground
.Raise the arm on that side so that it is fully extended. Look straight ahead.Reach that arm down and across your body so that hand touches the top of the grounded foot.
You’ll need to bend at the abdomen to do this. Pull torso back to vertical and return to the starting position.For extra strength remove shoes and grip the floor with the toes.Doing this will also help to strengthen the feet. Push your unsupported leg back and forward from the hip to take up the pivoting movement required.Do 4 x 8 on each leg
To develop ankle and hip movement control and agility
Stand with your feet just beyond accept width and drop down into a squat. Lift arms up so they are parallel to the ground. Initiate sideways movements by skip from your forefeet taking reasonably long steps and generating some discernible height. Do 4 x 10 reps to the left and 4 reps to the right.For greater effort increase the obliquely jump.
This introduces a higher braking element when you transition from one direction to the other.
LEG RAISES .
To develop leg and core strength
Lying On the floor and holding onto coffee table legs trailing you, tense your core as you raise your straight legs off the ground and point them at the ceiling.Repeat for 30 sec.
SIDE PLANK RAISES.
To develop core power and improve running form Propping yourself on one elbow with your other arm run upwards, lower your hip to the ground and then raise your hips upwards.Repeat on both sides for 30 sec each.
To develop core strength and correct running form In a press up position, lower yourself onto your radius and make sure your core is straight and tensed. Hold the position for 30 sec.
THAT BIT EXTRA…
These exercises will improve flexibility, increase overall strength and stimulate fast twitch fibrous. They are a great addition to your weekly programmer. Do them once a week before or after a short run.
HILL SPEED playing tricks
If you’re short of hills, plyometric work is perfect.It mimics the explosive demands of fast uphill running but, more importantly, the stressful eccentric, lengthening under load work your muscles have to endure when descending.Warm-up with 10-15 min of progressively harder running, or tag these onto the end of any run.Jog for 3-5 min and repeat exercises 1-4 up to three time
Squat down just your thighs are parallel to the ground see image A and burst up as high as you can see image B. Land with soft leg, sinking smooth into the squat to take in your landing.Pause at the base and repeat – 20 reps
Step forward into a standard lunge. burst vertically upwards, divert legs in the air and absorb the landing by sinking back into a lunge.Pause to regain balance and rerun x 20.
Imagine skip but with a bit more intensity.Drive powerfully from stalk to stride, cover as much distance as possible for 20 steps and don’t forget to stroke your arms, too.
Powerful hops, again propulsive with your arms and covering as much distance per hop as you can.
Do 10 reps on one leg, then shift legs.