STRENGTH AND CONDITIONING FOR RUNNERS BASED ON THE VARIOUS PHASES OF RUNNING

INITIAL CONTACT: Important to have strong glute medius and minimus (outer thigh muscles) to

stabilize your pelvis and lower extremity during stance. Foot position will vary amongst runners—Are

you a heel striker? Mid-foot? Or forefoot runner? Regardless it is very important to have strong

deep intrinsic foot muscles and ankle stability. MID-STANCE: Important to continue to have strong

hip stabilizers, good core muscles, ankle/foot stability and balance. You may notice some runners

lose core and hip control during these two phases. Some people will bend at their waist. Some

people will allow their pelvis to drop (in following pic).

www.pediatricianhippain-weekly.com

Strength and endurance of glutes

1. Sidelying clamshells level 2. While lying on your side, bend both knees and hips to about 45 degrees. Lift both legs off of the ground. Keep your abdominals tight and your pelvis still as you do so. While keeping your ankles together, lift the top knee up and down. Again, make sure to keep the abs tight and pelvis still. Do this 10-20 times. More advanced hold the last rep for 30 seconds. Do 2 sets on each side.

2. Foot intrinsic. Toe Yoga

www.thefitnesstrain.com

3. 3 way kicks with short foot (if you do not know what short foot is, please refer to week one). During the first exercise, you will have the towel underneath the inside part of your arch. Try to keep from allowing your ankle to roll outward (this is very important for ankle stability on uneven terrain). Your standing knee should also be slightly bent. First tap your heel directly behind you 10-20 times, then tap your heel behind you and to the side 10-20 times and finally tap your heel to the back and other side 10-20 times. Now perform the same exercises with the towel rolled up underneath the outside of your foot. Do not allow your arch to collapse and hit the ground. Finally perform the same exercise with the towel rolled up underneath the ball of your foot and very slightly lift your heel off the ground (only about 1 inch). All exercises are done 10-20 times in each position on each foot.

(Inside of arch)

(Inside of arch)

(Outside of arch)

(Heel off ground)

TAKE OFF: During this phase of the running cycle you want to maintain a nice erect posture. As you

push off of your foot, you want to be able to recruit your gluteus maximus muscles. Those with

hamstring overuse injuries often neglect them during this phase and over utilize their hamstrings. These

individuals will often bend their back leg from the knee (flex) allowing them to use their hamstrings

rather than glutes. Some individuals may get calf injuries from pushing off of their toes too hard.

1. Planks with hip extension (as if working on the push off phase of gait). While in a high plank or

low plank, keep your core tight, squeeze your glutes and extend one leg and then the other. Do

this without letting your hips rock side to side or your back arching. The leg lift itself is not very

big. Also make sure to keep the leg being lifted straight—You are training your glutes to work

during push off rather than over-utilizing your hamstrings. Do this 10-20 on each leg. If the

plank position is too difficult, do this on hands and knees.

High plank Hands and knees

Low plank

INITIAL SWING to MID SWING: This phase is where the runner drives the knee up. This requires strong

hip flexors and core strength.

1. Supine knee to chest. While lying on your back, lift your legs and torso. Do not allow back to arch. While maintaining this position, bring one leg up to your chest and then the other. Do 2 sets of 10-20.

TERMINAL SWING: During this phase it is important to keep from over striding. Hamstring and knee

injuries often occur whenever one reaches the front leg too far in front. Keep the steps short, not

allowing the foot to strike in front of your body. If you ever run on a treadmill, think about the plastic

that is on the front of the treadmill. If you are hitting that with your foot, then you are likely over

striding. No exercise for this yet, just concentrate on it during your run.

STRETCHES:

QUADS/HIP FLEXORS:

PIRIFORMIS

Kneeling on left knee, slowly push

pelvis down while NOT allowing your

back to arch until stretch is felt on

front of hip.

Hold 30 seconds Repeat 3 times for both legs

Pull left leg towards opposite

shoulder without letting left hip come

off ground.

Hold 30 seconds Repeat 3 times for both legs

CALF: Gastrocnemius SOLEUS:

HAMSTRING:

Stand with left foot back, leg straight,

forward leg bent. Keeping heel on

floor, lean into wall until stretch is felt

in calf. For individuals with flat feet,

put towel underneath inside of arch

in order to get optimal stretch.

Hold 30 seconds Repeat 3 sets for both legs

Stand with left foot back and both

knees bent. Keeping heel on floor or

slightly off floor, lean into wall until

stretch is felt in lower calf. For

individuals with flat feet, put towel

underneath inside of arch in order to

get optimal stretch.

Hold 30 seconds Repeat 3 sets for both legs

With right leg straight, tuck other foot

near groin. Reach down by keeping

back straight until stretch is felt in

back of thigh.

Hold 30 seconds Repeat 3 sets for both legs