MAIN­TE­NANCE PLAN

Do these moves to equalise your run­ning mus­cles

Runner's World (UK) - - Coach/Body+mind -

Good bal­ance is es­sen­tial for dis­tance run­ners, ac­cord­ing to Jay Dicharry, biomech­a­nist and au­thor of Anatomy for Run­ners (Sky­horse). Be­cause run­ning in­volves hav­ing one foot on the ground at a time, it’s im­por­tant to be able to quickly sta­bilise your body. Bal­ance is ‘about your abil­ity to keep your body aligned in all three planes of mo­tion,’ says Dicharry. With­out that align­ment, the forces pro­duced by run­ning can lead to in­jury. Be­cause run­ners mostly move for­ward, Dicharry says they of­ten fail to de­velop the sta­bil­ity nec­es­sary to bal­ance joints in other planes of mo­tion. These ex­er­cises, per­formed three times a week, tar­get the non-dom­i­nant leg.

STAND AND LIFT

1. Stand on your non-dom­i­nant leg and lift the op­po­site foot for­ward as far as you can, keep­ing your leg straight. Pause, toes pointed up, then slowly lower the leg. 2. Now raise the dom­i­nant leg to the side, keep­ing your toes point­ing for­ward and not to the side. Pause, then slowly lower the leg. 3. Lift your dom­i­nant leg be­hind you as far as you can. Pause for a mo­ment be­fore slowly low­er­ing your leg. Re­peat this cy­cle 10 times.

STAND AND PIVOT

Stand on one foot and pivot your body away from the side you are stand­ing on. For ex­am­ple, stand on your right foot and hold up your left foot. Ro­tate your up­per body and hips to the left. Twenty rep­e­ti­tions be­fore a run will fire up the sup­port­ing mus­cles and 20 rep­e­ti­tions af­ter a run will help build strength.

RE­SISTED STAND AND LIFT

A vari­a­tion on the first move. Place both an­kles in­side an ex­er­cise band, around 20cm apart. Raise one foot slightly off the ground. Ad­just your weight on the sup­port­ing foot so that it is evenly dis­trib­uted be­tween fore­foot and heel. With your leg straight, move your raised foot for­ward ( A), back to cen­tre, to the side ( B), back to cen­tre, back­ward ( C), and back to cen­tre. Con­tinue for two min­utes on each leg. Re­peat twice on both legs.

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