written By Mariam Kilpatrick - Physiotherapist and Ultra-runner
Trail and hill running as a sport is demanding on our bodies. Common injuries are often as a result of overloading an area of the body not able to meet the demands placed on it, particularly as running is a repetitive, high-impact activity. Here are four of our favourite exercises to help improve strength, proprioception and build fatigue resistance to improve your running economy.
STEP UP
What you will need…
A Bench or box that is knee height.
Technique Tips
Try NOT to push through your back leg.
Step up with the weight primarily on your heel.
Maintain a knee window i.e. knees on either side of your midline.
Perform 8-12 reps each leg, aim to perform 5-6 sets with a max of 30s rest between each one.
2. SINGLE LEG BALANCE
What you will need…
An unstable surface to balance on i.e. a bosu ball, wobble board or cushion.
Technique Tips
While balancing on one leg try;
Writing the letters of the alphabet with the other.
To draw a clock face.
Closing your eyes.
Perform 1 minute each leg, aim to perform 2-3 sets with a max of 30s between each one.
3. POLEQUIN STEP UP
What you will need…
A slant/decline board OR
A small block placed beneath your heel to elevate it, while standing on a step. This puts your foot into a decline position.
Technique Tips
Keep your weight on the block.
Lightly tap your other heel to the floor.
Maintain a knee window i.e. knees on either side of your midline.
Perform 8-12 reps each leg, aim to perform 5-6 sets with a max of 30s rest between each one.
4. TRAMPETTE BALANCE
What you will need…
A trampette
OR
Your child’s back yard trampoline.
Technique Tips
Aim to land on the same spot, don’t bounce all over the place.
Don’t let you knee fold inwards.
Spend a minute on each leg, aim to work 5-6 sets or work to fatigue.
The Glasgow Running Clinic
If you’d like to improve your running technique or are keen to prevent or return from injury, Physio Effect offer a bespoke running analysis service to get you operating at peak performance. Call our reception team on 0141 230 4766 to find out more and schedule your appointment.
