Paul’s Tips: 2 Strength exercises all runners should be doing
1. Split Squat
If done correctly, you should feel this fatigue the front of the thigh and the buttock muscles on the front leg.
1. Stand with one leg forward and the other behind you in a split leg stance
2. Preferably put the back foot on a small step or bench
3. Keeping the knee in line with your second toe and the torso straight
4. Bend the front leg until the knee is flexed to 90 degrees
5. Return to the start position and repeat
For progression, hold on to a weight in the opposite hand to the leg that is being worked.
2. Single Leg Heel Raises
It is vital that your calf muscles are conditioned to taking the load.
1. Stand on one leg, facing a wall or work surface and put your hands on for balance
2. Raise-up on to tip-toes and lower in a steady controlled manner
3. Keep your pelvis level throughout
4. Aim for 3×15 repetitions
For progression, hold on to a weight in the opposite hand to the foot that is being worked.
Running Assessment Program of In Touch Physio