Prevent Running Related Injuries With These 4 Exercises
Running is a brilliant way to quickly lose weight. Just make sure you avoid injury, by stretching and strengthening the stabiliser muscles in your core and glutes – you’ll avoid bad posture, and prevent injuries. Strong and stable wins every time. Add these 4 exercises to your routine to prevent running related injuries.
Strengthen Your Glutes
Dumbbell Box Step-up: 3 Sets of 10 reps per leg
Balancing on one leg will boost your stability for the “drive” phase of your run. With a dumbbell in each hand, place one foot on a box, your knee level with your hip (A). As you stand, leave your other leg hanging off the box (B). The extra weight will help you generate power in your glutes for the run and help you prevent running related injuries. Hold for two seconds, lower, then change legs.
Stretch Your Glutes
Pigeon Hold: 3 sets of 30 sec per leg
On your hands and knees, bring your left knee to your left wrist, sliding your rightleg out behind you (A). You’ll feel the stretch in your left buttock and right hip as they loosen for a smoother stride. To deepen the stretch, walk your hands forward and drop your elbows (B). Hold, then swap legs. That’s one set.
Strengthen Your Abs
Reverse Crunch: 3 sets of 15 reps
Strengthen your oft-neglected lower abs and open up the back joints that can compress during long runs. On your back, with your hands flat, lift your legs until your knees are at 90 degrees (A). Raise them slowly to your chest and hold for three seconds, keeping your head still (B). Lower under control and hold again at 90 degrees for another three. That’s one rep.
Stretch Your Abs
Half-Kneeling Torso Rotation: 2 sets of 30 sec per side
Boost the range of motion in your abs and hips to prevent stiffness as the race goes on. Adopt a lunge position, your right knee bent in front of you at 90 degrees. Place your left arm over your head so your biceps touch your ear, resting your right arm on your leg (A). Now, twist your torso so your left arm moves backward, opening up your chest (B). Hold, switch sides and repeat. On to set two.