If you want to become a stronger runner and also perform better on the run, incorporating other workouts into your daily training program is a must.
This workout we are going to introduce emphasises balance and joint flexibility and will help you to become a stronger, more flexible and efficient runner, give it a try and you will find that running will make you fitter.
Elastic band hip flexor stretch
Attach a medium-strength elastic band to a sturdy object, such as a squat rack. Put the elastic band on your left leg so that it is in a relaxed state and your buttocks and hamstrings are in a straight line, then step out far enough so that the elastic band tightens. Keep your back straight, then return your left leg to the start position and repeat. One set of 10-15 reps, switch legs.
Hip swing (controlled joint rotation)
Start on all fours with your hands under your shoulders, knees under your hips and your body core tightened. Bring the right knee forward and rotate it to the outside so that the thighs are parallel to the floor. Continue rotating until the knee is pointing down and the foot is bent up; return to the start. This is a full set of 10-15 reps, switch legs and do it again.
Ankle rotation
Sitting high on a step or bench with the left ankle above the right knee, or more like running, pull the knee towards the chest with the foot facing the floor. Rotate your ankle and foot clockwise until you return to the starting position. This is a complete movement and after completing a set, switch legs.
Single leg deep squat
Straighten your back, back to the bench or step, knees slightly bent, hands in front of your chest; lift your right foot, bring your right leg out in front of you, slowly squat down to the bench, keeping your torso straight, immediately stand up on your left foot to resume standing, repeat, switch legs.
Romanian single leg hard pull
Holding a 5kg dumbbell in your left hand, stand tall and lift your left foot off the floor (a). With your body parallel to the floor and core tight, active joint at the hip, keep your left leg straight behind you, then slowly return to an upright stance, repeat and then switch legs.
Bulgarian split leg squat
Holding a pair of 5kg dumbbells in both hands, stand 40-60cm in front of a step or bench. Straighten your left leg back, place your foot on the bench and bend your knee while keeping your shoulders down and bent backwards until your right knee hovers on the floor. Repeat, switching legs.
Barbell hip raises
Sitting on the floor with shoulders resting on the bench and spine neutral, the barbell is placed directly above the hips (abdominals) with arms and core tightened so that the abdominals are horizontal to the floor. Repeat.
Standing stretch band lateral press
Wrap a medium elastic band around a stable structure (e.g. A deep squat rack). Keep the right side of the body facing the rack. Grasp the elastic band with your hands, keeping it at chest height. Take a few steps from the outside of the rack until the band is taut. Bend your knees slightly, tighten your core and straighten your arms, then pull them back. This is a complete movement, repeat and switch legs.
With the above exercises, you can better strengthen the muscle groups associated with running and you will perform better in your runs.
