5 Exercises Runners Need To Try. -

To be very clear, if you want to get better at running, you NEED to run. ⁣

However, while running offers many benefits, running is not a suitable substitute for strength training. It is fairly common for people to say ‘’I don’t need to strength train. I run.’’ This can be a big mistake. ⁣ Running is a very technically demanding activity, is high impact, and is extremely repetitive in nature.⁣ Strength training will help prepare your body to run. ⁣

Here are 5 exercises runners need to try. These exercises will be beneficial to runners, other athletes, and really, everyone!

#1a) Toe Lifts (big toe focus)

This exercise strengthens the muscles on the lateral part of your foot.

Coaching Tips:

Adopt your regular stance. Your head, torso and hips should be in a stacked position.

Form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.

While maintaining the tripod base, and without losing your arch, press your four outer toes into the floor and lift your big toe.

Return to the starting position, and repeat for 10-15 reps.

When you are lifting your big toe, do not allow your four outer toes to leave the floor. When you are doing this you should feel the muscles under the lateral part of your foot.

Use a range of motion that allows you to maintain proper form. You’ll likely need to start out using a very small range of motion as this exercise is deceptively challenging!

For the duration of the exercise, do not allow your feet to collapse in or fall out.

For the duration of the exercise, do not allow your knee(s) to fall inside or outside of your feet.

For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side.

In terms of breathing, do what works and feels best for you.

#1b) Toe Lifts (toes 2-4 focus)

This exercise strengthens the muscles on the medial part of your foot.

Coaching Tips:

Adopt your regular stance. Your head, torso and hips should be in a stacked position.

Form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.

While maintaining the tripod base and without losing your arch, press your big toe into the floor and lift your four outer toes.

Return to the starting position, and repeat for 10-15 reps.

When you are lifting your four outer toes, do not allow your big toe to leave the floor.

When you are doing this you should feel the muscles in the medial part of your foot (arch).

Use a range of motion that allows you to maintain proper form. You’ll likely need to start out using a very small range of motion as this exercise is deceptively challenging!

For the duration of the exercise, do not allow your feet to collapse in or fall out.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side.

In terms of breathing, do what works and feels best for you.

#2) Calf Raises With Tibialis Posterior Focus

This exercise strengthens the tibialis posterior muscle, and the calf muscles. The tibialis posterior plays a huge role in supporting the medial arch in the foot, and is responsible for the inversion of the foot and the plantarflexion of the foot at the ankle⁣. By squeezing the ball, there is a focus on planterflexion, inversion, and external rotation.

Coaching Tips:

Stand with your feet on the floor.

Squeeze a ball between your heels. The ball should be underneath your ankle bones (medial malleolus). For the duration of the exercise, squeeze the ball. This will target the tibialis posterior muscle.

Your head, torso and hips should be in a stacked position.

Your weight should be on your forefeet. You may lightly support yourself using your hands.

Press up onto your tiptoes using both legs. Go to your full range.

Pause for a count in the top position, contract your calf muscles, and really squeeze your feet into the ball.

Now lower your heels down to the floor. Do so with complete control.

For the duration of the exercise, be very mindful that you are pressing evenly through your forefeet/all of your toes.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).

In terms of breathing, do what works and feels best for you.

#3) Single Leg Glute Bridges + Yoga Block Squeeze

This exercise strengthens glutes and hip flexors. Adding the yoga block makes these tougher/eliminates any compensating, so your ROM will likely be a bit smaller.

Coaching Tips:

Lie on the floor. Your head, torso and hips should be in a stacked position.

Get into a single leg glute bridge position. Bend one knee, and place your shin in a vertical position. ⁣⁣

On one side, place a yoga block between your thigh and torso. For the duration of the exercise, maintain pressure against the yoga block with your thigh. ⁣

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Extend your hips by pressing through the back of your foot and squeezing your glutes, NOT by arching your lower back and flaring your ribcage. ⁣⁣⁣⁣

In the top position, your body should form a straight line from your shoulders to knee.⁣⁣ Hold for a count or more and really squeeze your glutes.⁣⁣⁣

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. ⁣⁣

For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to drop.

For the duration of the exercise, keep your core braced (360 degree brace around your spine).

In terms of breathing, do what works and feels best for you.

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#4) Band Resisted Isometric Hamstring Curl

This deceptively tough exercise strengthens the hamstrings.⁣

Coaching Tips:

Attach a band around a secure surface, and loop the band around the back of your ankle.

Get into a half kneeling position. Your head, torso, and hips should be in a stacked position.⁣⁣⁣⁣ ⁣

Rest your hands against a wall/surface.

Perform a hamstring curl, and hold in the “curl” position for the target amount of time.

On the front foot, maintain a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. ⁣⁣⁣⁣⁣⁣Pretend you are suctioning or screwing your foot to the floor. ⁣This will really help with balance. ⁣⁣⁣⁣ ⁣
For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ ⁣

For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, hips to rotate, or hip to drop on one side.⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣ ⁣

For the duration of the exercise, keep your core braced (360 degree brace around your spine).⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣

In terms of breathing, do what works and feels best for you.⁣⁣⁣⁣⁣⁣

#5) Standing Band Resisted Tibialis Posterior Strengthener⁣ ⁣

This exercise strengthens the tibialis posterior muscle, and improves balance. The tibialis posterior plays a huge role in supporting the medial arch in the foot, and is responsible for the inversion of the foot and the plantarflexion of the foot at the ankle⁣.

Coaching Tips:

Stand on one foot, and have a slight bend in your knee. Your head, torso and hips should be in a stacked position.

On this side, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.

Fasten a band around a secure surface and place the band around your forefoot on the other side. The band should be applying resistance laterally, and there should be resistance in the band for 100% of the exercise.

While maintaining your balance on the planted side, gently plantarflex your other foot (point it away from you).

Now use the tibialis posterior muscle and invert this foot (rotate the foot so the sole is facing inward).

Return your foot back to the starting position.

Perform all of the movements with complete control.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet (on both the planted side and moving side).

For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side.