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SP Runner Moves Series: Essential Band and Strength Exercises for Runners
SP Runner Moves Series: Essential Band and Strength Exercises for Runners (by Sportsperformance Physiotherapy)
In this series, we are going to demonstrate key moves to enhance your strength and stability for running. Incorporate these moves into your routine to elevate your running journey.
- Banded exercises for hip strength and stability
- External Rotation Pulls in Squat: Perfect for targeting those hip stabilisers
- Banded Squats – Building strength in your lower body for better running performance
- Toe Taps to Side – Enhancing lateral stability and control
- Single Leg Stability Band Pulls – Strengthening your balance and coordination
- Quad strength for runners
A 3-level workout is designed to enhance your quad power and stability.
- Static Lunge (Beginner): A great starting point to build foundational strength.
- Drop Lunge (Intermediate): Increase your challenge with more movement and stability.
- Drop Lunge to Single Leg Stand (Advanced): Combine strength and balance for an effective workout!
- Hamstring strength for runners
- Kickstand Romanian Deadlift (Beginner) – A great way to build hamstring strength while maintaining stability.
- Single Leg Romanian Deadlift (Advanced) – Challenge your balance and strength for a more intense workout!
- Side plank progressions
- Side Plank from Knees with Split (Beginner) – A great starting point to build strength and stability in your hips.
- Long Lever Side Plank with Split (Advanced) – Take it up a notch by challenging your balance and core engagement!
These exercises will help enhance your hip stability and support your running performance.
- Calf strength
Focusing on a series of effective exercises to strengthen those calves.
- Single Leg Heel Raise for Gastrocnemius – Build strength and balance on one leg.
- Double Leg Weighted Heel Raise for Gastrocnemius – Increase the challenge with added weight.
- Soleus Heel Raise in Lunge – Engage your lower body while targeting the soleus muscle.
- Weighted Soleus Heel Raise – Maximize your strength gains with resistance.
If you experience any sport-related injuries or need to restore optimal physical health, you should make an appointment to seek advice from a professional physiotherapist or medical expert to obtain a proper diagnosis and appropriate treatment.