Now that autumn is here, are you looking to get back into running? If so, keep reading because I have some gold to share with you.
In this blog, I am going to teach you how to strengthen your core and run with stability in order to prevent injuries and improve your running posture and performance.
Did you know that 82% of people who take up running injure themselves at some point, and for 50 percent of those people it is a recurring, nagging injury (1).
In the video below, I am going to show you three exercises that will help reset your body, move with optimal stability and control, the way you were designed to.
3 months supine
This is such a great one to do before you run as it warms up your core and pelvic stabilisation, and prepares your body for the coordinated movement of running.
Start by laying on your back with your legs lifted, and knees shoulder-width apart. In this exercise, the back and rib cage are resting on the ground. There should be no arching of the back. Next you will breathe in through your nose to fill the abdominal cavity with your breath. This breath helps to create core stabilisation.
Next, we will add hip movements while maintaining core stability. You can increase the speed of this as long as you maintain your stability.
This exercise is about creating stabilisation of the lumbar spine. In many runners, we see hamstring injuries, and oftentimes the cause of that pain is coming from poor stability of the lumbar spine and pelvis, not the hamstring muscle itself.
This exercise starts on your hands and knees. The back is in a straight line.
Next, breathe in through your nose into the belly.
Next you are going to lift your knees and pelvis. The back stays straight. Breathe in to create stability.
Now let’s challenge you. Let’s extend your hip backward, your lower back should stay in the same position.
This exercise helps to create stability in the trunk and the hip, which in turn reduces the pulling on the ITB
muscle which can cause lateral knee pain during running.
To begin this exercise, start with sitting on your side (see the video ;)).
Bring your arms out, and reach out. Rotate forward.
Lift from your hip to your knee as you reach. You should feel the activation of your gluteus muscles as you maintain the stability of your trunk and pelvis.
These are just three of the exercises that can help prepare your body for running.
Also if you’re getting back into running, please be sure to pace yourself. Space out your runs, and don’t do too much too fast as this can overload your joints.
If you’re having any pains that just won’t go away, make sure you reach out to our team for help. :)
Anatomy for Runners: Unlocking Your Athletic Potential for Health, Speed, and Injury Prevention, Jay Dicharry