Posted on October 23, 2014 by Jenny Cromack

Hello all of you runners out there! Hands up how many of you dedicate some time each week, at least three times ideally, to performing corrective exercises and running drills to make you a stronger, faster runner. As I thought, probably not enough of you ;o) And I’ll be honest it wasn’t until I started getting more ‘niggles’ this year that I started doing more ‘rehab’ style work. I’ve always done at least two strength training sessions per week and whilst squats, lunges and leg curls will keep my legs strong, I have also realised this is not enough, specific running drills are also required.

Here are some running drills to make you a strong, faster runner. Ideally you should perform them 3-4 times per week….however, don’t despair that doesn’t mean an additional 3-4 training sessions. You can perform them at the end of a run or strength session.

Aim to perform at least three times per week x 2-3 sets of each exercise.

If you are unsure of how to perform any of the exercises drop one of the Personal Team at motive8 North a line.

1. Hip Drops

Aim: Improve ability of hip abductor muscles to stabilise the pelvis from the stance leg side.

How To: 

* Stand on a step, with one foot mid air, pelvis level, spine neutral.

* Lower the non-supporting leg down an inch or two whilst aiming to keep the hips level and pelvis stable.

* Hold for 10-30 seconds, repeat x 8-12 times on each leg.

2. Single Leg Half Squat

Aim: Improve the ability of hip abductor muscles to stabilise the pelvis from the stance leg side. Improve the ability of the gluteus maximus as the primary force in pulling the pelvis back to the starting.

How To: 

* If you are new to this exercise you may need to hold on to the back of a chair as you perform the exercise.

* Stand upright on one leg, with the opposite leg bent behind the body at approx 90 degrees.

* Pull the pelvis back and bend the knee of the supporting leg and lower into a squat position.

* Aim to keep the pelvis and shoulder level throughout and spine neutral.

* Repeat x 12-15 times on each leg.

3. Stability Ball Bridge

Aim: Increased ability to activate the glutei maximus for greater hip extension. Improved ability to extend the hip, whilst maintaining a stable torso and pelvis.

How To: 

* Roll out on a stability ball into a bridge position so the upper  back is supported on the ball.

* Engage the core and lower the pelvis whilst maintaining a neutral spine.

* Focus on using the glutes to lift the hips back too the start position. Try to avoid using the hamstrings – focusing on squeezing the glutes.

4. Standing Arm Swings 

Aim: As runners it is important for the upper body to be efficient too. We often focus on the lower body and forget what the upper body is doing! This running drill will strengthen the stabiliser muscles of the core, specifically against torsional forces and improve the ability of the arms to swing independently from the torso.

How To:

* Stand tall with the arms at the sides in a ‘running position’ and feet shoulder width apart.

* Start moving the arms in a running action focusing on keeping the shoulders loose to allow a ‘free’ motion to occur.

* There should be no twisting action at the torso.

* Keep this going for around 60 seconds.

* If this is easy try with a light pair of dumbbells in the hands.

5. Torso Wall Drill

Aim: Allows you to become familiar with correction ‘lean’ when running.

How To:

* Stand facing a wall with the arms resting on the wall, fully extended.

* The feet should be a few inches away from the all to encourage the correct angle when running.

* Focus on lifting the heels away from the floor as you run on the spot.

* Keep the spine neutral throughout.

 

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