Exercises every runner should do

It has been a few weeks since my last blog post as I have busy studying for my intermediate exam (an advanced certification in physiotherapy that leads you more than half way to becoming a Fellow of the Canadian Academy of Physiotherapists of Ontario). I have been continuing to increase my running mileage after a set back I had in November after my build up to running the Scotiabank marathon in October and then the Canadian Cross Country Championships in late November. I had my first week back up to more than 80km which felt great and I am excited to be back racing tomorrow at the Downtown 5km London Honda Race series. I will be running for London Runner Distance Club a distance club I joined after completing the Boston Marathon last April.

Okay well enough about me back to the exercises!

In my physiotherapy practice I treat a large number of runners who typically suffer from conditions including 1. Runners knee 2. Iliotibial pain syndrome 3. Plantar fasciitis 4. Shin splints and 5. Achilles Tendinopathy. Typically injuries are caused by either excessive load (like speed work), or repetition (caused by excessive mileage) or a range of motion injury (like pulling a muscle).

Despite the specific diagnosis the majority of runners I assess share common weaknesses including
Weak glute (bum) muscles, weak core muscles, and tight over- active hamstrings. So to head off these common weaknesses before they can lead to some of the common injuries suffered by runners i recommend several exercises be performed daily.
1. Clam shells: this exercise strengthens the glutes and is performed by laying on your side, hips and feet stacked one on top of the other. Without letting your top hip roll back slowly lift the knee in the top leg toward the celing while still keeping your feet together , only lifting the knee as high as you can before your hip starts to move, then slowly lower it can down keeping the mivement slow and controlled. You should feel this work the back and side part of your bum. I would suggest performing 3 sets of 10-15 repetitions.

2. Bridges: this exercise helps strengthen the bum musle that helps with push off during your run or "gait" cycle. It is performed by laying on your back, tilting your pelvis back as if to flatten your back and then slowly lifting your hips towards the ceiling by using the muscles in your bum (glute max) and the backs of the legs (hamstrings). Try to keep your hips level as you push up and slowly lower down. Reps should be 3x 10-15. Arms can be kept at your side or crossed over your chest.

3. 4-point leg and opposite arm extension. This works on your core, and the posterior "slings". In a table top position with your arms under your shoulders and your knees under your hips, contract your inner core unit, keeping your hips level, slowly slide your knee straight behind you and lift your opposite arm in front (while keeping it in line with your ear). Slowly and in a controlled manner lower your arm and leg back down and switch arm and legs. Ensure your are not letting your hips drop or hike or your back arch. Perform 10-12 reps per side 2-3 sets.

I will try to post some pictures to help get you started. Performing these daily will help ward off injury and keep you running fast and efficient!

- Karen