Quick Strengthening Routine Outline
Quick Strengthening Routine Outline 1. Prone with Bent Leg – Hold for 60 seconds each leg 2. Side Plank – Hold for 60 seconds per side 3. Clam Exercise – Work up to 20 repetitions each side 4. Theraband Balance – 15 to 20 repetitions per leg 5. Single Leg Glute Bridge – 15 repetitions per leg
Prone or plank with bent knee
Muscle groups emphasized: Erector spinae, rectus abdominis (abs), and transverse abdominus and hip flexor.
Value for runners: This modification of the basic plank engages your hip flexor and quads to place you in a more running specific position.
Logistics: Hold the supine plank position for up to 60 seconds.
Instructions: Flex your deep core muscles to prevent your lower back from sagging down or from angling up. You should be able to rest a board flat on your back, glutes, and legs. Beginners can balance their weight on their hands until they feel comfortable moving to the elbows.
Side Plank
Muscle groups emphasized: transverse abdominus, gluteus medius and gluteus minimus muscles (abductors), the adductor muscles of the hip, and the external and internal obliques
Value for runners: The obliques, adductors, and abductors help stabilize the hips and prevent excessive twisting motion. The side plank will prevent injuries to the hip and the IT band and also correct possible hip drop problems.
Logistics: Hold the side plank position for up to 60 seconds.
Instructions: Like the front plank, do not let your hips bend towards the ground or point towards the air. There should be a straight line down from your head to your feet. Beginner runners can balance on their hands instead of their elbow. Advanced runners can lift their top leg off the ground.
Clams
Instructions: Keep the pelvis perpendicular to the floor rather than rolling backwards, which is a way to cheat this exercise. Hold for 10 seconds at the top; work up to 20 repetitions.
Theraband balance drill
Instructions: Attach one end of a theraband to a solid object and loop the other end just above your knee (Your opposite leg should be outside the band). Balance on the leg not looped in the bad and, keeping the leg attached to the theraband perpendicular to the ground (not tilting inwards), move up and down like a running motion. Hold at the top (with your knee up for 2 seconds) and then quickly touch your foot to the ground before bringing it back up. Advanced runners can stand on a balance board or close their eyes for added difficulty. Perform 15-25 repetitions each leg.
Single leg glute bridge
Lie on your back with your legs bent so your feet are flat on the ground. Your feet should be about 2-3 feet away from your backside. Using your glutes, hips and lower back, thrust your pelvis off the ground with one leg. The other leg will straighten out in front of you. Hold for 2-3 seconds at the top and slowly lower yourself back down. Without resting, thrust your pelvis back into the air and repeat.
Prone or plank with bent knee
Muscle groups emphasized: Erector spinae, rectus abdominis (abs), and transverse abdominus and hip flexor.
Value for runners: This modification of the basic plank engages your hip flexor and quads to place you in a more running specific position.
Logistics: Hold the supine plank position for up to 60 seconds.
Instructions: Flex your deep core muscles to prevent your lower back from sagging down or from angling up. You should be able to rest a board flat on your back, glutes, and legs. Beginners can balance their weight on their hands until they feel comfortable moving to the elbows.
Side Plank
Muscle groups emphasized: transverse abdominus, gluteus medius and gluteus minimus muscles (abductors), the adductor muscles of the hip, and the external and internal obliques
Value for runners: The obliques, adductors, and abductors help stabilize the hips and prevent excessive twisting motion. The side plank will prevent injuries to the hip and the IT band and also correct possible hip drop problems.
Logistics: Hold the side plank position for up to 60 seconds.
Instructions: Like the front plank, do not let your hips bend towards the ground or point towards the air. There should be a straight line down from your head to your feet. Beginner runners can balance on their hands instead of their elbow. Advanced runners can lift their top leg off the ground.
Clams
Instructions: Keep the pelvis perpendicular to the floor rather than rolling backwards, which is a way to cheat this exercise. Hold for 10 seconds at the top; work up to 20 repetitions.
Theraband balance drill
Instructions: Attach one end of a theraband to a solid object and loop the other end just above your knee (Your opposite leg should be outside the band). Balance on the leg not looped in the bad and, keeping the leg attached to the theraband perpendicular to the ground (not tilting inwards), move up and down like a running motion. Hold at the top (with your knee up for 2 seconds) and then quickly touch your foot to the ground before bringing it back up. Advanced runners can stand on a balance board or close their eyes for added difficulty. Perform 15-25 repetitions each leg.
Single leg glute bridge
Lie on your back with your legs bent so your feet are flat on the ground. Your feet should be about 2-3 feet away from your backside. Using your glutes, hips and lower back, thrust your pelvis off the ground with one leg. The other leg will straighten out in front of you. Hold for 2-3 seconds at the top and slowly lower yourself back down. Without resting, thrust your pelvis back into the air and repeat.
