Stretches from Capital Area Runners’ Asst Coach and Physical Therapist, Lauren Shaub DPT
Lauren Shaub, DPT, a Physical Therapist at Virginia Hospital Center, as well as Capital Area Runners Asst. Coach, has put together some Strengthening Exercises for our runners. Strength Training helps runners in many ways; it improves form, it aids in working muscles not used during running to help prevent injuries, making you stonger, fitter and faster! Also check out our Stretching for Runners page to see the stretches Lauren recommends.
Strengthening for Runners: These are some starter exercises for core and leg strength. You can perform them 3-4 times per week.
Straight Leg Raise:
Lie on the floor with one leg bent up, foot on the ground. Keep your right leg straight by tightening your thigh muscleans raise your leg to the height of your bent knee. Lower with control keeping your knee straight throughout the exercise. Perform 2-3 sets of 10 on each leg.
Sidelying Straight Leg Raises:
Lie on one side with your top leg straight, keep your abdominals pulled in. Tighten the thigh of your top leg and lift the leg approximately 8 inches. Lower with control. Your top leg should stay in line with your body. Perform 2-3 sets of 10.
Lie on your back with both knees bent. Keeping your abdominals pulled in, without rounding or arching your lower back, lift your buttocks off the ground. Hold for one second and lower with control. Perform 2-3 sets of 10.
Start on your stomach with your toes tucked under your feet, your elbows under your shoulders, and your forearms flat along the ground, palms down. Lift your body up, keeping your back flat. Do not let your belly sink towards the ground or allow your butt to lift too high in the air. You may need to start with a 10-15 second hold. Work towards a one minute hold or longer. Perform 2-5 repetitions. Form is everything in this exercise!! Have some check your form!