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’
Toe Curls
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.
If you would like an individual
programme or just further information please contact us at david@davidjonespersonaltraining.co.uk
or call 07973 533943
No comments:
Post a Comment