TOP 3 HOME EXERCISES FOR RUNNERS
Most of the runners that Physiotherapists treat, enjoy running, and not, ‘the gym’.
So it’s no surprise that many runners either don’t have a gym membership, or don’t use it frequently.
But if what’s important to you is
1: Improving on your running times and performance
2: Reducing injury risk
Then you definitely need to implement some strengthening exercises to achieve both of the above.
HOW DOES STRENGTHENING HELP YOU?
To be able to run faster, your muscles need to be able to generate more force in a short amount of time. And repeat for however long you’re running for.
To reduce injuries, your muscles need to be able to have sufficient muscle strength to absorb load well, if not, other structures will be compensating for shock absorption and will eventually get overloaded.
Strength training helps with BOTH of these factors.
By getting stronger, you’ll be able to generate more force to run faster.
You’ll also get better at absorbing load! Think running downhill, or slowing down to change direction. Muscles are working hard to slow down your momentum.
HOW OFTEN SHOULD I DO STRENGTHENING EXERCISES?
Don’t worry, this isn’t where we say to do strengthening exercises 3 times a day everyday.
If you’re not injured, and are doing strength exercises for performance/injury prevention, they only need to be done 2-3 times/week.
The important factor here is that the exercises need to be challenging! If the exercises are too easy, your muscles won’t be stimulated to get stronger.
TOP 3 EXERCISES TO DO FOR RUNNERS
I’ll outline my top 3 exercises for runners that they are able to complete at home.
I picked them to combat the most common injuries, and also to best improve running performance.
Exercise #1 Split Squat
How to Perform: Stand in a split stance with most of your weight on your front leg. Push your hips back and lean your torso forwards as you come down, keeping almost all your weight on your front leg.
What muscles are worked? Quadriceps, Glutes, Hamstrings, Pelvic Stabilisers (lateral glutes)
What injuries does it help? Knee pain, Jumper's Knee, back pain, hip pain.
Split Squat Exercise demonstration
Exercise #2 Single Leg Heel Raises
How to Perform: Standing on one leg, preferably over a small step, raise your heel up and slowly down, while keeping your knee straight.
What muscles are worked? Calves
What injuries does it help? Calf strains, Achilles Tendinopathy
Single leg heel raises demonstration
Exercise #3 Single Leg Glute/Ham Bridges
How to Perform: Lying on the floor or on the edge of a couch, have your knee bent to 90 degrees and push into the ground to lift your bottom up. For a hamstring version, only have your knee bent to about 30 degrees.
What muscles are worked? Glutes and Hamstrings, Pelvic stabilisers (Lateral Glutes)
What injuries does it help? Knee and Back Pain, Tendinitis.
Hamstring Bridge Demonstration
HOW TO I PROGRESS THESE EXERCISES?
Once you start to feel that these exercises are getting ‘easy’, you’ll need to progress them in order to get even more benefit!
Here, we’ll simply outline a few simple intensification methods you can use at home to take these 3 exercises to the next level.
1: Increase the repetitions
2: Reduce the rest periods
3: Prolong the ‘eccentric’ (lowering) portion
4: Quicken the ‘concentric’ (lifting) portion
5: Myo reps - adding in 5 sets of 5 reps at the end of your final set
6: Isodynamic - Hold the position of maximum tension for 20 seconds before completing the rest of your repetitions.
When you decide you’re ready to progress, choose ONE of these variations at a time.
NEED SOMETHING MORE SPECIFIC TO YOU?
These 3 exercises are basic foundational movements that should help the general population.
But if you want to develop breakthrough speed and endurance to outlast your competition, you’ll need a program that is targeted at your weak links, turning them into your strengths.
Contact Us to speak with our Clinical Director to see how we can help you go from good to great.
About the Author
Ryan Tan is our Clinical Director and Physiotherapist here at Physiologic Hong Kong. He’s had over 10 years of experience as a sports and musculoskeletal Physiotherapist, having looked after elite athletes such as the NZ Rugby 7’s team and more recently, some of Hong Kong’s top Trail Runners. He attributes his client’s successes to their commitment in being diligent with his individual rehabilitation programs, and curated treatment protocols for each individual. Excellent relationships with some of Hong Kong’s top Orthopaedic Surgeons also allows Ryan to provide a truly multidisciplinary team approach to his clients health care. Contact us to speak with Ryan if you are looking for an experienced Physiotherapist to guide you back to your competitive best!
