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Tuesday, 11th Aug 2020

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Stronger, More Flexible, Pain-Free Readers

… tips and exercises from our Award Winning Physio

Natalie MarchMy name is Natalie March from Physio-logical, a chartered physiotherapist in PO9. We are treating a lot of runners who are training for London and Brighton marathons plus local runs at the moment. Also with the massive growth in people taking up running we thought it would be good to share with you some strengthening exercises to help improve your muscle endurance for running. Here is a testimonial from one of our runners;

“I had my first run event of the year, on average I ran 20 seconds a mile quicker over 5 miles than have for years. Really took me by surprise! So thanks for all your help so far, strength sessions and grass fartlek’s are really paying off and in just 12 weeks”.

The common areas of weakness we find are; gluteus medius (buttocks), transverse abdominus (core stability muscles), quadriceps (thigh), hamstrings (back upper leg) and gastrocnemius/soleus (calf muscles).

Please be aware of your body and take advice from your GP before exercising if you have any aches or pains then please send us an email (enquiries@physio-logical.net) for advice and guidance. Strengthening Exercises for Runners We recommend doing two strength sessions per week and work the muscles to fatigue (until they are aching)

Planks

  • Physio PlanksStart on elbows and knees
  • Straighten your legs and raise your body so that you're supported by the balls of your feet, with feet hip-distance apart.
  • Face the floor, being careful not to arch your back or stick your bottom in the air.
  • Hold this position for 45 seconds to begin with, extending the time as you get stronger.
  • You should feel this on your tummy muscles if you get lower back pain then stop

Calf Rises

  • Physio Calf RisesStanding balance yourself on both feet.
  • Straighten your legs and raise your body so that you're supported by the balls of your feet, with feet hip-distance apart.
  • Go down and up keeping your weight evenly distributed through your legs
  • You can use a chair for stability or do this exercise on the edge of a step to work harder

Side Leg Raises

  • Physio Side Leg RaisesLying on your side
  • Tighten your buttocks
  • Lift your top leg up, make sure it is in line with your body and doesn't come forwards, hold for 10 seconds
  • Repeat until fatigue
  • Then turn over and repeat on the other side

Squats

  • Physio SquatsIn standing, with feet hip width apart
  • Slowly bend at your hips until your knees are at about 90 degrees.
  • Make sure your back is kept straight and your knees are in line with your second toe
  • Hold the squat for 10 seconds then repeat.

Lunges

  • Physio LungesStand with your legs in a lunge position.
  • Go down and up keeping your weight evenly distributed through your legs
  • Make sure you keep your knees in line with your second toes and your back up straight
  • Hold for 10 seconds then repeat.

If any runners have any aches, pain or niggles or even want advice about what you can do to reduce the risk of injury then please get in contact with us via: enquiries@physio-logical.net or 07835 712306. For more information please visit www.physio-logical.net

Posted on Wed, December 16 2015