I see a lot of runners in my neighbourhood over the course of a week.
There is a running club close to my home, so three times per week I see large groups slogging out yet another run.
Maybe it's fun. It's not my idea of a good time, but that is besides the point. I'll reserve another post for a rant against long distance running.
When I see runners (outside or on a treadmill) the first thing I look at are their hips.
Because the hips tell you a lot.
Mainly, they show how strong the link is between you upper and lower body.
Watch someone run and look for three things:
- Are the hips shifting side-to-side with each stride?
- Is the runner sitting back and landing heel first with each stride?
- Is there a lot of upper body rotation with each stride?
If you answered yes, then I recommend doing three exercises to strengthen the connection between the upper and lower body. The stronger the connection, the less likely there will be an injury to the ankles, knees, and hips.
Perform two or three sets of each exercise and do this twice per week.
1. Dumbbell Step-ups: Perform 6-8 steps with each leg. Focus on keeping your abs tight and maintaining a straight upper body. Also, watch that your hips do not shoot out to the side when stepping and lowering.
2. Turkish Get-up: Perform two to three reps with each arm. Start with no weight to practice the technique. Only increase weight when you are comfortable. There are two video examples to show the different ways it can be done. Use a dumbbell or kettlebell.
3. Single Leg RDL: Perform 6-8 reps on each leg. Focus on keeping your abs tight and watch that your hips do not shoot out to the side. If you feel low back pain then stop the exercise immediately.
There is a running club close to my home, so three times per week I see large groups slogging out yet another run.
Maybe it's fun. It's not my idea of a good time, but that is besides the point. I'll reserve another post for a rant against long distance running.
When I see runners (outside or on a treadmill) the first thing I look at are their hips.
Because the hips tell you a lot.
Mainly, they show how strong the link is between you upper and lower body.
Watch someone run and look for three things:
- Are the hips shifting side-to-side with each stride?
- Is the runner sitting back and landing heel first with each stride?
- Is there a lot of upper body rotation with each stride?
If you answered yes, then I recommend doing three exercises to strengthen the connection between the upper and lower body. The stronger the connection, the less likely there will be an injury to the ankles, knees, and hips.
Perform two or three sets of each exercise and do this twice per week.
1. Dumbbell Step-ups: Perform 6-8 steps with each leg. Focus on keeping your abs tight and maintaining a straight upper body. Also, watch that your hips do not shoot out to the side when stepping and lowering.
2. Turkish Get-up: Perform two to three reps with each arm. Start with no weight to practice the technique. Only increase weight when you are comfortable. There are two video examples to show the different ways it can be done. Use a dumbbell or kettlebell.
3. Single Leg RDL: Perform 6-8 reps on each leg. Focus on keeping your abs tight and watch that your hips do not shoot out to the side. If you feel low back pain then stop the exercise immediately.