Although runners often focus their strength and flexibility work on the legs and core (and for good reason), the feet deserve just as much attention. Here are some excellent video tips to help you maintain healthy feet. In this first video, physical therapist Jay Dicharry demonstrates how to use “toe yoga” and “big toe push-downs” to increase the strength and coordination of … [Read more...]
Running for Adventure
This Salomon Running TV Special features mountain runner Ricky Gates as he travels "on the road" to explore the trails. Gates epitomizes the concept of the adventure workout while living a life of adventure. Enjoy the full 18-minute version of the documentary. And then go out and run! … [Read more...]
Runner’s Toe Touch Balance Drill
Running is effectively balancing on one leg after the other, over and over again, through the entirety of the run. Balance is therefore an essential skill all runners need to master. Perform the runner’s toe touch drill (demonstrated in the video below) throughout the day for a few seconds at a time to improve your running-specific balance. Train smart! … [Read more...]
Video: Standing Hip Abductions
These are a standing version of the Lying Hip Abductions (aka Side/Lying Leg Raises or "Jane Fondas"). The standing version engages more core muscles as you balance on one leg. Stand on one foot. Maintain tall and straight body position. Squeeze medial glute (side of hip) to abduct (move away from body) as far as you can. Return leg to midline in a controlled manner. … [Read more...]
Video: Eccentric Calf Raises
Raise up with both legs and down with one leg. Stage 1: body weight to flat Stage 2: body weight to drop (done on stair or slant board) Stage 3: progressively add weight in a backpack up to 45-55 pounds » More on functional strength … [Read more...]
Video: Achilles Drill for Runners
Stand so that you face a wall two feet away. Keep your entire foot on the ground and allow your body to roll forward at the ankle so that you “fall” into the wall. (Use your hands to stop your chest from hitting the wall.) The goal is to avoid the tendency to push off at the ankle (as you “fall” into the wall). You want to replicate this motion while running. When running, … [Read more...]
Video: Back Extension
Start by lying on the floor in the prone position (face down). Pull your elbows into the rib cage and lift upper body off the ground, leading with the chest. Squeeze the shoulder blades. Return upper body to the ground. Repeat for a designated time (e.g. 20-30 seconds) or number of reps (e.g. 8-12). » More on functional strength … [Read more...]
Video: Single Leg Glute Bridge
Lie on back with knees bent. Lift one leg up or place across opposite knee. Squeeze glute and raise up into a bridge. Return to ground in controlled manner. Note: the primary muscle working should be the glute (butt), not the quads (front of leg) or lower back. Be sure to initiate the movement by squeezing the glute. Perform 1-5 sets of 8-12 reps per leg. Or, … [Read more...]
Video: Glute Bridge
Squeeze glutes (butt) and raise up into a bridge. Return to ground in controlled manner. Note: the primary muscle working should be the glutes (butt), not the quads (front of leg) or lower back. Be sure to initiate the movement by squeezing the glutes. Perform 1-5 sets of 8-12 reps per leg. Or, perform 1-5 sets of 20-40 second intervals (doing as many reps as possible … [Read more...]
Video: Superman
Start in the prone position (lying face down). Lift your left arm/right leg off the ground. As you place your lef arm/right leg back on the ground, raise your right arm/left leg off the ground. Alternate this motion for time (e.g. 20-30 seconds) or for a designated number of reps (e.g. 10-20). » More on functional strength … [Read more...]
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