Unlocking Your Running Potential: Key Areas to Train
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Understanding the Importance of Training Specific Areas
As a Kinesiologist, one of my greatest joys is introducing clients to exercises they may not have known about. For runners, I focus on three often-overlooked areas: the hip flexors, shins, and feet. While these may not seem like priority areas, neglecting them can lead to decreased performance and even injuries over time.
In order to prevent such issues, I want to share three straightforward exercises that can significantly benefit these body parts. Though they might not be the first areas you consider when preparing for a run, they play an essential role in your overall health and longevity as a runner. The great news is that you only need minimal equipment. Just a few minutes each week can bring you closer to achieving your running potential!
Before You Start: Important Considerations
This guide is designed for healthy individuals. If you have any injuries or chronic conditions that could impact your ability to perform these movements, please consult with your healthcare provider before beginning. While these exercises won't completely shield you from future issues, they represent a valuable starting point. You may be surprised by how much of an impact this simple habit can make.
To maximize benefits, aim to include these exercises in your workouts or warm-ups 3 to 4 times weekly.
Hip Flexor — Lying Psoas March
Guidelines: 2 sets of 10–15 reps per side
How To: You will need a loop band, easily found in sports stores for about $3–5. Secure the band around your feet and lie down comfortably on the floor. Perform controlled marches using your full range of motion, aiming for 10–15 reps until you feel fatigued. Engage your core throughout the exercise to enhance its effectiveness.
Shins — Foot Drags
Guidelines: 2–3 sets of 10 reps per side
How To: Mimicking the initial swing of a soccer kick, plant one foot firmly and swing the other leg back. Drag the toes of the back foot forward to engage the tibialis muscle. The more pressure you apply to the ground during the drag, the more challenging the exercise will be.
Feet — Toe Scrunches
Guidelines: 4–5 sets per side
How To: Sit on a chair with your foot resting on a flat towel. Curl your toes to scrunch up the towel, then replace it and repeat. Keep your heel on the ground to isolate the foot muscles effectively. Aim for 4–5 reps per side or until you feel muscle fatigue.
In Summary: Investing in Your Running Health
To truly optimize your running, it's crucial to broaden your approach. The exercises mentioned above may not initially seem relevant, but they can significantly enhance your performance over time. Taking care of your hip flexors, shins, and feet is an investment in your overall health and ensures you can continue to run efficiently for years to come.
Why not start incorporating these exercises today?
- David Liira, Kinesiologist
Chapter 1: Essential Exercises for Runners
This video highlights three fundamental movement patterns that every runner should master. By focusing on these essential movements, you can enhance your running form and efficiency.
Chapter 2: Strategies for Returning to Running
In this video, discover the top five tips for safely easing back into running after a long break. These strategies will help you regain your fitness while minimizing the risk of injury.