Many individuals enjoy incorporating running as a means of exercise due to its many health benefits, such as the enhancement of cardiovascular fitness, weight loss and the reduction of stress levels. Nonetheless, having improper running form can result in inefficiency, poor performance, and injury. In this post, we will outline different exercises that can assist in refining your running form which can enhance posture and stride. Once included in your routine, these exercises can help increase running performance and decrease the probability of suffering an injury.
Strengthen Your Core
In order to maintain proper running posture and support the natural movements of your spine, it is crucial to have a strong core. Strengthening your core muscles can assist in promoting an upright and stable running posture, leading to improved stride and decreased likelihood of injury.
Some workouts that can enhance the muscles in your midsection are:
- Planks: Hold a plank position on your forearms and toes, keeping your body in a straight line and your core engaged.
- Russian twists: Sit on the ground with your knees bent, feet flat, and lean back slightly. Hold a medicine ball or weight and twist your torso to touch the ball to the ground on each side.
- Bicycle crunches: Lie on your back with your hands behind your head, knees bent, and feet off the ground. Bring one knee toward your chest and rotate your torso to touch your opposite elbow to the knee, then switch sides.
Improve Hip Mobility and Stability
Having good hip mobility and stability is imperative in preserving appropriate running technique, as it permits an extensive range of motion and effective stride. Engaging in exercises aimed at enhancing hip mobility and stability can rectify any disparities and enhance your overall running demeanor.
There are various exercises for enhancing hip mobility and stability such as:
- Leg swings: Stand next to a wall or other support and swing one leg forward and backward, gradually increasing the range of motion. Repeat on the other side.
- Hip circles: Stand with your feet shoulder-width apart, hands on your hips, and make circles with your hips, first clockwise and then counterclockwise.
- Clamshells: Lie on your side with your hips and knees bent, feet together, and a resistance band around your thighs. Keeping your feet touching, lift your top knee to open your legs like a clamshell, then lower it back down.
Strengthen Your Glutes
Having strong glutes is crucial in producing force during running and ensuring proper posture. Weak glutes can cause inefficient running techniques and greater pressure on the joints.
Activities that can help enhance your buttocks include:
- Glute bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes at the top of the movement, then lower back down.
- Single-leg deadlifts: Stand on one leg with a slight bend in your knee, and hold a dumbbell in the opposite hand. Hinge at the hips and lower the weight toward the ground while keeping your back straight and extending your free leg behind you. Return to the starting position and repeat on the other side.
- Step-ups: Stand in front of a bench or step and place one foot on the elevated surface. Press through your front foot and lift your body onto the step, then step back down and repeat on the other side.
Enhance Ankle Mobility and Stability
Efficient running form and injury prevention depend on having sufficient ankle mobility and stability. You can enhance your running stride and reduce the likelihood of ankle injuries, including sprains and strains, by practicing ankle exercises.
Included among exercises for ankle mobility and stability are:
- Ankle circles: Sit on the edge of a chair with one leg extended in front of you. Rotate your ankle in a circular motion, first clockwise, then counterclockwise. Repeat on the other side.
- Calf raises: Stand with your feet hip-width apart and slowly rise onto your toes, engaging your calf muscles. Hold for a moment before slowly lowering back down. To increase the difficulty, perform single-leg calf raises.
- Heel walks: Stand with your feet hip-width apart and lift your toes off the ground, walking on your heels for a short distance. This exercise helps to strengthen the muscles that support your ankle.
Three Skipping Exercises
Performing different skipping techniques can enhance stride length, knee lift, and balance on a single leg. Skip for 20 yards, take a brief break, and repeat. Conduct the exercises going forward and backward, two times each. (1) Move ahead while skipping with knees raised to a 90-degree angle and maintaining the raised leg’s foot parallel to the ground. Concurrently, swing both arms. (2) Progress by skipping and tucking the foot of the raised leg beneath the buttocks, then lengthening the hamstrings before landing. (See the photo.) (3) Move forward while skipping and quickly snapping the raised foot back, as if attempting to kick the buttocks, while keeping the supporting leg steady. Focus on agility and swiftness.
Carioca and Quick Feet
By performing these drills, you can decrease the amount of time you spend touching the ground and increase your turnover rate for better efficiency. Incorporating Carioca drills into your routine can also enhance your knee lift and improve the range of motion in your hips. To execute these drills, move 20 yards in one direction, then return in the opposite direction. (1) Cross your right leg in front and behind your left leg while moving laterally to the left at a skipping pace. Swivel your hips and swing your arms. (2) Execute the Carioca drill by lifting your front knee to a 90-degree angle or as high as possible. (3) Using the balls of your feet, quickly shuffle forward with quick feet.
Jump, Hop, Hop
By performing the following exercises, you can train your running muscles to coordinate better, enhance your ability to thrust off with more force, ameliorate your capacity to move in different planes of motion, and fortify numerous muscles that are often overlooked. (1) Jump while standing on both legs and move forward gradually for a few inches. Proceed to hop 10 feet forwards, and subsequently 10 feet backwards. (2) Balance on your right leg while raising your left foot. Hop in front of you ten feet before hopping backwards ten feet (as depicted in the above photo), then change sides. (3) Hop sideways ten feet whilst standing on your left leg, and then hop back. Switch sides and repeat.
Three Lunge Variations
By performing lunges through various movements, you can enhance your core strength and balance. Firstly, raise one knee to 90 degrees and step forward until your knee remains at the same angle, then press from the glutes of your forward leg to activate the other leg’s lunge. Complete this for 20 yards. Secondly, execute the same lunges while walking backward for 20 yards, which is a challenging task. Finally, try lateral cross-over lunges, where you stand on your left leg, squat as low as possible to the left while crossing your right foot over your left leg, bring your right leg back, and repeat the exercise to the left. Repeat this for 10 times on each side.
Three Lateral Squats
Performing lateral drills can activate significant gluteal muscles and enhance your lateral stability, particularly when tackling unleveled surfaces like damaged roads and trails. Execute these drills for a distance of 20 yards in both directions. (1) Initiate by squatting with feet and knees touching, then take a lateral step. (2) Squat with legs spaced shoulder-width apart. Bring your right leg over your left foot, then relocate your left foot to the left (above). Repeat the crossover sequence. (3) Finally, cross your right foot in front of your left foot, then behind it (in a carioca style) while maintaining the squat.
