Disclaimer: The following content is for informational purposes only and does not constitute as medical advice. If any of the exercises cause significant pain you should stop and consult with one of your medical providers.
If you run, you are a runner. It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run. John Bingham, marathoner
It’s National Running Day! With the closing of many gyms during the COVID-19 crisis, many people have turned to the outdoors for exercise to take up the most convenient form of cardio exercise: running. Running is a great form of exercise but does require some preliminary baseline strength to prevent overuse injuries that can lead to hip, knee, and foot pain.
What many people are surprised to hear is that running is a single-leg sport. When your foot hits the ground you end up spending quite a bit of time in the running cycle on one leg. This factor requires well developed lower extremity muscular control to reduce strain on your joints and prevent injury. Fortunately, there are some easy to do exercises that can help you prevent those overuse injuries and keep you attending your dates with nature and the streets. Perform exercises 1 and 2 first as a warmup, followed by exercises 3 and 4 to work on your single leg control.
Exercise 1: Glute Kick Backs in Four Point Position
How To: Start on all fours with hands under shoulders and knees under hips. While breathing and pretending there is a glass of water on your back, slowly lift the leg as shown with control. Control the leg and pelvis as you lower to start position. Work up to 3 sets of 15 on each side.
Watch Out For: Side of pelvis rotating upwards or low back arching
Advance It: Add a dumbbell behind you knee
Exercise 2: Side-lying leg lift with hip extension bias
How To: While laying on your side with your head down and hips stacked, bring top leg slightly behind you. Keep the top leg slightly behind you as you raise it up and down to the height shown. Work up to 3 sets of 15 on each side.
Watch Out For: Top leg drifting forward or wobbling at the pelvis
Advance It: Add a band around the ankles or hold at the top for 5 seconds
Exercise 3: Single Leg Bodyweight Romanian Deadlift
How To: While standing on one leg, hinge at the hip keeping your pelvis squared off into position as shown. Focus on keeping the knee centered and your low back straight. Return to start position with control. Work up to 3 sets of 10 on each side.
Watch Out For: Hips not staying squared off or rotating the non-supporting side of pelvis upwards. Make sure to move from your hip as the pivot point and not your low back.
Advance It: Go barefoot
Exercise 4: Single Leg Ledge Taps
How To: While standing on one leg at the edge of a stair or ledge, sit back like a chair is behind you and tap your heel down to the ground. Push back up to start position. Work up to 3 sets of 10 on each side.
Watch Out For: Knee collapsing inwards or knee going over toes
Advance It: Progress to a larger ledge or step. You can use a pole for balance to make it easier if needed.
With An Open Learning Mind,
Andrea
