If you’ve decided that you want to add a treadmill as a piece of home gym equipment then your ultimate goal is probably to become a faster runner. To do this, follow this strength and mobility circuit that Women’s Fitness have created because it can help to improve your running technique and lower your risk of injury.
Start with a few minutes of brisk walking to warm up, and then perform the exercises shown below.
Single Leg Dip
Why? To strengthen muscles that stabilise the pelvis and knee join.
How? Stand with your weight evenly spread out over both feet. Lift one leg in front of you and imagine you’re going to sit on a bar stool. Then direct your bottom backwards and bend your supporting knee, It’s important that you only go as far as you can without feeling uncomfortable. Try and do 6-10 repetitions per leg
Why? It strengthens the glutes and lower back which improves pelvic stability.
How? Lie on the floor with your knees bent and with your feet flat. Raise your body to form a line from your knees to your shoulders. Hold the position for five seconds and then lower for five seconds. Repeat this five times.
Why? Strengthens glutes, hamstrings and quads; they improve ankle flexibility and elasticity in your Achilles’ tendon.
How? Stand with more weight on the balls of your feet. Hold your arms out directly in front of you; keep your torso upright ensuring your knees don’t wobble in or out. Let your heels lift when they feel like they’re going to go. Go as deep as you can and then raise yourself back up into the start position. Repeat 6-10 times.
Why? This exercise strengthens core stabilisers and your lower back, this will improve running posture.
How? Lie down with your face to the floor and your elbows under your shoulders with your hand clasped. Engage your core and raise your body upwards to for a straight line from your neck to your heels. Hold the position for as long as one minute, but don’t forget to breathe regularly.
Why? Tight hip flexors restrict your stride and put that extra bit of stress on your back.
How? take a large step forward with your left leg, allowing your knee to rest on the floor so that your shoe laces are facing down then bring your torso upright and curl your tail bone under, then press your right hip bone forward. If this feels like it’s too easy, take a hold of the foot of your back leg and draw it towards your buttock on the same side. Repeat with your other leg.
Why? Tight calves contribute to excessive rolling of the foot.
How? Take a large step forward with your left leg, bending your left knee. Make sure that your right leg is straight, with your toes pointing forwards. Press your right heel into the ground, but keep your torso upright it’s important that you don’t arch your back then swap sides.
Why? Lower back pain is common in runners so better spinal mobility reduces the problem.
How? Lie down with your knees bent and with your feet on the floor close to your bottom. Open your arms at shoulder height and let your knees drop to the left. Bring them back to the centre and drop to the other side. Repeat a few times, and then hug your knees to your chest.
For more running tips visit Orbus Leisure