If you are an avid runner or just starting out, your goal is usually 5K, 10K, 1/2 Marathon, or for those who just can't help themselves the Marathon.
We have to all start somewhere, but most people just start by running. Mechanics, function, dynamic warm-ups, static stretches, recovery, and nutrition is usually not part of the process at first. We fall into bad habits and typically results in injury. Sound familiar? For the next few weeks we will be posting running tips that can help you be a more efficient runner.
TIP #1- Get Strong.
It’s not uncommon for runners to acquire muscle imbalances that create more work for the body when we ask it to run or move. In fact, even runners that strength-train regularly can fall victim to muscle weakness if they’re not addressing the imbalances directly.
For example, prolonged sitting (office workers) can cause the glute medius on both sides to weaken or shut off, causing instability and lateral shifting in the hips. This weakness hinders your running form via wasted lateral movement (inefficient) and can also cause overuse injuries like Iliotibial Syndrome (ITB Syndrome) and Runners Knee!
Your glutes are the strongest muscles in your body so lets strengthen them!
Exercises that can help!
Clams, Squats, Lunges, Bridge, Resisted Hip Extensions/Abduction.
Not sure exactly how to do these or need guidance with form and function? We advise booking in with our Physiotherapist to conduct a thorough assessment and identify any muscular imbalances to isolate and strengthen. Without a solid foundation of strength your run will be inefficient and may cause injury.