running is perhaps one of themost natural and instinctivesports. Yet it also createshuge potential for injury dueto its repetitive nature and

any weaknesses will sooner or laterbecome apparent.

Runners tend to be lean, fit, dedicated andslightly mad! Why else would you go out in thefreezing cold rain in a tee shirt, shorts, gloves andhat and push yourself through the pain barrier toshave a couple of seconds off your Pb? Runnersalso have a tendency to neglect theirconditioning in favour of clocking up the miles.

As a trainer, I often come across runnerswith weakness in their glutes and hips, as wellas the core muscles of their trunk (weakglutes can potentially create knee problems).Many runners also have tight and overdominant hip flexors (muscles at the top of thethighs that are key to pulling the legs ‘through’on each stride) - so some of the exercises thatfollow are designed to isolate the abs andremove the contribution of the hip flexors.

Do the exercises at least three times perweek - they are best performed after agentle warm up, but can be tagged onto theend of your run provided your muscles arenot exhausted.

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Pilates has become a highly valued training method

among athletes from many sports – in the first of a

new series we take a look at its application to running

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By Caroline Sandry

for sport

Single Leg Plank Strengthens core and the single

leg element builds pelvic stability.

✱ Start on all fours with hands under shoulders and knees under hips✱ Draw your abs in, and keep your back and hips still as you extend one leg at a time

behind you to rest on your toes✱ Hold your body straight like a plank with your weight supported on hands and toes✱ Keep your abs tight and lift one foot off the floor keeping hips level✱ Hold for two breaths ✱ Change legs and repeat several times✱ Gradually build up to 1 – 2min in totalTraining Tips: keep neutral spine throughout – that’s maintaining its natural curves.Keep your shoulders away from your ears and your head in line with your spine. Thisexercise should be avoided by those with back problems.

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Controlled curlsisolated abdominal exercise.

✱ Lie on your back with your left leg bent andyour right leg straight on the floor

✱ Maintain neutral spine✱ Place your hands behind your head✱ Inhale and slightly tuck chin in✱ Exhale and gently draw navel to spine as

you curl your head and shoulders up off thefloor keeping your pelvis still and your longleg relaxed

✱ Inhale back to the start✱ Repeat 10 - 15 times, then change sidesTraining Tips: aim to keep your hip flexorsrelaxed and your abs flat, so you might notcome up very high. Imagine you are trying tofold your body at your bottom ribs. Keep eyeline through your knees. Try to maintainneutral spine throughout.

Pilates toe tapsStrengthens and stabilises the core.

✱ Lie on your back and lift one leg at a timeuntil your knees are above your hips andbent to 90-degrees

✱ Place hands behind your head and flexhead and shoulders forwards

✱ Exhale to lower one foot towards the floor,inhale to return.

✱ Alternate legs for 20 reps✱ Keep head and shoulders lifted forward and

maintain neutral spine.Training Tips: as you progress, straightenthe leg out as you lower it, but only lower as faras you can keep a neutral spine and yourstomach flat. You can also do the exercise withthe head down on the floor – alternate sessionswith the head forward variation.

Side Plank with leg raiseStrengthens core upper body & hips,

focuses on obliques.

✱ Lie on ground on left side, propped up onleft forearm with shoulder directly overelbow, right arm resting on your side.

✱ Exhale and lift hips off ground until bodyforms a straight line from head to feet.

✱ Inhale and hold ✱ Exhale and turn right toe up towards ceiling

- lift and lower top leg 4 times.✱ Inhale, hold and exhale hips back to the

floor.✱ Do 5 - 8 reps, then switch sides and repeat.Training Tips: Think about drawing yourunderneath ribs and hip together as you liftto contract your obliques. With your toeturned out on the leg lift you should feelyour bottom working.

Think about drawing your underneath ribs and hip together as you lift to contract your obliques

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Side Lying Leg circlesStrengthens muscles of the

hip and bottom.

✱ Come down onto your left side, right legbent in front for stability, left leg extendedout straight at hip-height

✱ Draw circles in the air with your right foot 8– 10 times in each direction.

Training Tips: keep hips still and waistlengthened and off the floor throughout.

Side Lying Leg LiftStrengthens muscles of the

hip and bottom.

✱ Lie on your left side, legs outstretched andupper body supported on your forearm(keep your ribs lifted and your shoulderaway from your ear)

✱ Keep your ribs and waist lifted as you liftyour right leg

✱ Exhale to lift the left leg and inhale to returnto hip-height

Training Tips: keep your moving leg ‘long’and your waist/hips still. Maintain ‘navel tospine’ connection throughout.

Side lying double leg liftStrengthens core (particularly waist)

and muscles of pelvis.

✱ Straighten both legs – with your anklesbeneath your hips as if standing

✱ Inhale to prepare✱ Exhale, engage navel to spine and lengthen

and lift both legs off the floor.✱ Inhale slowly towards the floor✱ Exhale back up before legs touch the floor.✱ Repeat 10 times and then repeat entire side

leg series on other side.Training Tips: keep your waist long – don’tlet it press into the floor. Maintain a neutralspine and keep your abs in tight. If you wobble,place your hand lightly on the floor until you canperform the exercise without assistance.

Photos courtesy of Diet Chef: calorie controlled meals delivered to your door. www.dietchef.co.uk

Caroline Sandry is a qualified PT and Pilates teacher. She has written two books and has 10 DVDs to her name. www.carolinesandry.com

if you wobble, place your hand lightly on the floor until you can perform the exercise without assistance

other great running enhancing exercises ✱ Stand on one leg, or a Bosu/wobble cushion and having a training partner throw you a ball. Catch and throw back.✱ Standing on a Bosu or 2 wobble cushions and squat✱ Lunges – move slowly and ensure your knees track straight and do not drift inwards (indicates a glute weakness) ✱ Hip hitch – stand sideways on a step on your right leg, and let your left leg hang. Lift and lower your left hip by squeezing the side of your

bottom/hip. Try not to use your waist or shoulders. Repeat on both legs.also: Spend extra time stretching out your hip flexors, quads and calf muscles as well as well as performing your usual stretches. For deep stretchesand great muscle release, try rolling on a foam roller.