Exercises

Improving Your Balance

Biomechanists, who study the movement and structure of living things, describe a running stride in two phases: the f light phase and the singlesupport phase. The f light phase occurs when both feet are off the ground, and the single-support phase occurs when one foot is in contact with the ground. Running can be distinguished from walking because when a person is running, only one foot is ever in contact with the ground at a time. Running is a repetitive activity, so for distance runners, this means a lot of time spent on only one leg. It’s important to have strength and endurance in the single leg standing position to optimize running efficiency and reduce risk of injury.

Balancing on one leg requires a complex interplay of strength, endurance and coordination of several muscles. Key contributors are the muscles surrounding our abdomen and back – also known as the core – and hips. Our core and hip muscles help maintain the position of our pelvis and rotation of our femur when we are balancing on one leg. When these muscles are not functioning optimally, perhaps due to weakness, tightness or fatigue, the effect on form and leg position can be seen in a runner’s stride. The hip opposite to the standing leg drops towards the ground, the knee of the standing leg bows inward, and the ankle can overpronate as the arch of the foot collapses. This poor form creates extra strain on the hip, knee, ankle and foot, and can lead to overuse injury in these areas.

Functional and specific exercises can help improve single-leg balance and strength. An exercise is deemed functional when the body is operating in a similar position to the activity that you are training for, in this case, running. These exercises require the coordinated use of multiple joints and muscle groups, and running also requires muscle teamwork. The following exercises can be done on the f loor, or on an uneven surface, such as a Bosu ball – an under-appreciated piece of gym equipment – for a further challenge. Single-leg balance on an uneven surface helps to train your body to maintain single leg control in spite of variability – which you will often encounter while running.