Single leg stability and control, the ability to resist pelvic and rib rotation and strong and solid hip flexion are 3 very important components of an effective runner. They are also 3 very commonly missed components when it comes to a strength program for runners. Here are a couple of great exercises you can throw in to help your running performance.

2 to 3 sets of 8-15 reps towards the end of a workout work good for these depending on what you are trying to do.
Maintain good shoulder posture, stay tall and keep the down hip extended as you flex the working hip. Control the lowering. The angle and range of motion can be changed to be more specific for a sprinter versus a marathon runner, etc. with a sprinter having a much higher degree of flexion than a distance runner. 
2-3 sets of 5-8 reps towards the end of a workout work well with these. Grip the floor with your foot/pull your arch up, get tall, hold the handle straight in front of you for a 3-5 count and repeat. Be sure to get a good breath in through the nose before pushing out to get good stability from the diaphragm. Exhale through the mouth between reps.  Everything from the shoulders and ribs down to the foot should engage to help keep you stable.  These also work great to clean up any difference in abilities side to side. If you haven’t done double leg, half kneeling or tall kneeling holds, definitely do them first and work your way up.

These exercises actually work well for many sports, since most sports involve running and single leg components.
Facebooktwittergoogle_plusredditpinterestlinkedinmail

Leave a Reply