The third article in the running series.Many factors make up an increase risk of injury but most can be controlled. These factors include your diet, posture, running style, training plan and goals. We have started of addressing some of these by setting realistic, time lined goals and working on an efficient way to run.
When running it is important to keep perfect posture and engage your pelvic floor and deep abdominal muscles, however listed below are 4 key exercises that will help prevent injuries’
Using a damp towel, lay it down in front of you, heels on floor, ball of foot on towel, scrunch your toes and foot up to pull the towel along the floor. Complete 3 sets of 15 repetitions
Eccentric calf raises
Stand on a step with just the ball of both your foot on the edge of the step, lift up squeezing your calf muscles, take one leg away (you may wish to hold on to something!), slowly lower yourself back down over 6secs, both feet back on and repeat the process on the other leg, repeat six times.
¾ side plank with knee lift
Lying on your side, weight on your elbow and knee, hips off the floor. Ears, shoulders, hips and knees in line, knee should be bent at 90 degrees, keep feet together as you lift the top knee to the ceiling whilst keeping pelvis still. Complete 3 sets of 15 repetitions on each side.
Single Leg Squats
Stand on one leg, drop your hips back keeping chest wide and tall, once you have 15 degrees of bend at the knee, and engage the muscles in your bum, drive hip forward to stand tall, leg straight. Complete 3 sets of 15 repetitions each side.
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