Execution
Stand relaxed with correct kinetic-chain body posture and feet placed on either side of an imaginary midline running through the center of the body. Place full body weight on one leg, which is directly under the shoulder, the knee and hip just barely flexed. Balance the toes of the other foot on a bench or step behind the body (figure 14.1a). The bench or step should be about 6 to 8 inches (15-20 cm) high. When in position, the feet are about shin-length apart from front to back and shoulder-width apart from side to side.
Strongly flex the knee and hip of the supporting leg so that the torso descends and the thigh becomes roughly parallel with the ground. At the bottom of the squat, the knee of the nonsupporting leg should be close to an imaginary line drawn perpendicular to the heel of the supporting leg (figure 14.1b). The torso inclines forward slightly during the squat, and full body weight remains on the supporting foot; the toes of the other foot are on the step or bench just to provide balance. Once the supporting thigh is parallel with the ground, extend the hip and knee of the supporting leg and push the torso upward to return to the original, standing-tall position, thus completing one rep on that leg. Do two sets of 10 reps on each leg. Complete the first set with one leg and then switch to the other leg. Then complete the second set.
Figure 14.1 (a) Starting position for the squat and (b) bottom of the squat.
Progression
Progress over time by adding dumbbells held in the hands. As strength advances considerably, use a weighted bar on the shoulders instead of dumbbells. Gradually increase squatting speed while preserving form.
Runner’s Pose
Purpose
This exercise improves leg stability during stance and also enhances the power of the swing phase of gait.
Execution
Assume the correct kinetic-chain alignment with body weight on one supporting leg. Flex the other leg at the knee so that the foot is not touching the ground. The thigh should be slightly extended behind the hip (figure 14.2a). Move the thigh forward and upward until it is just above parallel with the floor, flexing that knee so that the lower part of the leg is pointing backward behind the center of mass (figure 14.2b). As the thigh moves forward and up, swing the opposite arm forward as would be the case during a normal running stride. Keep the hip, knee, and ankle of the supporting leg slightly flexed at all times. Hold this position for 5 seconds while maintaining relaxed stability and balance; then bring the leg back to its starting position and return the opposite arm to a relaxed position at the side to complete one rep. Do two sets of 12 poses with each leg, completing the reps for one leg and then switching to the other side. Then complete the second set.
Figure 14.2 (a) Starting position and (b) striding pose.
Progression
Attach a stretch cord around the thigh of the upward-moving leg. Stand on the other end of the stretch cord with the supporting leg so that there is considerable resistance to the upward swing of the thigh. As strength and coordination improve, increase the resistance and tension of the stretch cord.
One-Leg Heel Raise
Purpose
These heel raises improve the strength of the calf muscles and Achilles tendon, thereby improving control of the foot during the stance phase of gait.
Execution
Stand with one leg on a 6-inch-high (15 cm) box in relaxed, kinetic-chain posture with all body weight supported on one leg and with that knee barely flexed. (This exercise can also be performed standing on the floor.) Flex the other knee so that the other foot is off the ground and the shin is roughly parallel with the floor (figure 14.3a). Contract the calf muscles of the supporting leg as strongly as possible so that the heel of the supporting leg rises vertically off the box. Rock forward on the supporting foot, keeping full body weight on the toes and extreme forefoot (figure 14.3b). Use a wall, chair, or other structure for balance, if necessary.
Then lower the heel toward the ground smoothly, evenly, and swiftly. During this movement, keep the ankle straight, keep the foot from wobbling, and keep the upper body still and coordinated. As the heel moves downward, shift body-weight support from the toes and forefoot to the midfoot region. Then dorsiflex the ankle naturally and simultaneously increase knee flexion, maintaining the hip in a slightly flexed position (figure 14.3c). Then, slightly increase the flexion of the ankle and knee compared with the stance phase. Immediately after flexing the ankle and knee, rock back up onto the toes, plantar-flex the ankle, and straighten the knee (figure 14.3d). Hold this position on tiptoes for 2 seconds to complete the rep. Do two sets of 12 reps per heel; complete the reps for one foot and then switch to the other foot. Then complete the second set.
As the exercise is performed, move in a relaxed, rhythmic manner with no hesitation in the overall movement except for the hold on the tiptoes at the end. Maintain good balance, posture, and stability at all times, use a running-specific posture, and sustain a feeling of relaxed running while carrying out the back-and-forth rocking. Do not tighten up the upper body; avoid looking at your legs and feet as the movements are completed.
Figure 14.3 (a) Starting position, (b) heel raise, (c) heel lowering, and (d) knee and ankle flexing.
Progression
Hold dumbbells in the hands or put a weighted bar on the shoulders to provide added resistance, increasing the weight gradually over time. Turn the weight-bearing foot outward to improve inside-ankle strength; turn the weight-bearing foot inward to improve outside-ankle strength.
Toe Walking with Opposite-Ankle Dorsiflexion
Purpose
This exercise improves the strength of the arches of the feet, promoting energy return during the stance phase of gait. It also upgrades the dynamic flexibility of the ankle joint, Achilles tendon, and calf muscles, thus preventing injury to those key parts of the leg.
Execution
Assume a standing-tall posture as high up on the toes of both feet as possible. Balance for a moment on the toes, and then walk forward on the toes with slow, small steps, taking one step every 1 to 2 seconds (figure 14.4a). On each step, dorsiflex the ankle of the stepping foot as much as possible after it leaves contact with the ground (figure 14.4b); then plantar-flex the foot again just before making contact with the ground at the end of the step (figure 14.4c). Maintain balance on the toes and ball of the support foot during forward movement. Move so that each step is about 10 to 12 inches (25-30 cm) in length; keep your posture tall and balanced at all times. Complete 2 sets of 20 meters (65 ft) with a short break between sets.
Figure 14.4 (a) First step, (b) dorsiflexion during the step, and (c) plantar flexion on the landing.
Progression
Increase the speed of overall movement and the amount of dorsiflexion after the foot leaves the ground. Hold dumbbells in your hands during toe-walking, gradually increasing weight over time.
Balance and Eccentric Reach With Toes
Purpose
This exercise strengthens the Achilles tendon and calf muscles in all planes of motion during the stance phase of gait, thereby promoting stability of the foot and ankle during stance, shortening ground-contact time, improving toe-off power, and reducing the risk of injury to the Achilles and calf muscles. Each reach is eccentric because the calf muscles must work actively to control the ankle of the supporting leg even while they are being stretched.
Execution
Begin in the correct kinetic-chain position by standing on one foot while facing a wall or other structure with the toes of the supporting foot about 30 inches (76 cm) or so from the wall. This distance may need to be adjusted slightly as the exercise is performed. Flex the hip of the nonsupporting leg slightly to hold the other foot off the ground and position the nonsupporting leg toward the front of the body, keeping that leg relatively straight (figure 14.5a). Bend the supporting leg at the knee and dorsiflex the support ankle, going into a relatively shallow one-leg squat while maintaining the upper body in a nearly vertical position, almost directly over the supporting foot. As
the supporting leg flexes at the knee, move the nonsupporting foot toward the wall until the toes touch the wall (figure 14.5b). Keep the nonsupporting leg relatively straight during this movement and do not let the upper body lean backward. Return to the starting position.
Next, conduct the same motion but move the nonsupporting foot forward and laterally, to the outside (figure 14.5c). During this action, the supporting foot tends to roll to the inside, the ankle tends to pronate, and most of the body weight tends to be supported by the inside half of the supporting foot. Control the ankle to prevent this inward movement and maintain good balance. Do not let the ankle collapse to the inside. The nonsupporting foot may not quite reach the wall since the movement is now in the frontal plane (side to side) in addition to the sagittal plane (straight ahead). Return to the starting position.
Finally, move the nonsupporting foot medially, to the inside, crossing in front of the body, and attempt to touch the wall (figure 14.5d). As this is done, the supporting ankle naturally supinates and the foot rolls to the outside so that most of the body weight is supported by the outside half of the foot. Control supination actively to prevent this rolling movement; keep the inside half of the foot on the ground. After touching the wall with the nonsupporting foot, return to the starting position to complete one rep. Complete 10 reps, with three reaches (straight ahead, lateral, and medial) per rep, with each foot, and then repeat for another set.
When this exercise is done correctly, rotational stress should be felt in the Achilles tendon of the supporting leg during the lateral and medial movements of the wall-touching foot. Keep the torso in a vertical position throughout all reps; avoid the two most common form faults with this exercise: rocking the torso backward in order to facilitate touching the wall or leaning forward from the hips as the reaches are made. Do not let the trunk rotate.
Figure 14.5 (a) Starting position, (b) toe reach, (c) outside movement, and (d) inside movement.
Progression
Hold dumbbells in your hands while performing the eccentric reaches, gradually increasing the weight over time.
Wall Shin Raise With Pulse
Purpose
These upgrade the strength of the shin muscles, improving control of the foot and ankle during the stance phase of gait and lowering the risk of shin injuries.
Execution
Stand with the back toward a wall with the heels about the length of the feet from the wall. Maintain a relaxed, standing-tall running posture. Lean back until the buttocks and shoulders rest against the wall (figure 14.6a). Dorsiflex both ankles simultaneously, keeping the heels in contact with the ground (figure 14.6b). Bring the toes as far toward the shins as possible and then lower the toes back toward the ground until the forefeet are just lightly touching the surface, completing one rep. Carry out two sets of 40 reps.
After completing the 40 reps, dorsiflex the ankles to their fullest extent. Then, instead of lowering the feet the whole way, lower them about half way to the ground and then quickly plantarflex and dorsiflex the ankles 40 times using a small range of motion, smaller than the full range used for the basic shin raises. These short, quick ankle movements are called pulses, and they usually produce a burning sensation in the shins. Carry out the pulses in a middle zone of motion about half-way between full dorsiflexion and a feet-on-the-ground position. Do two sets of 40 shin raises, plus two sets of 40 pulses.
Figure 14.6 (a) Starting position and (b) dorsiflexion.
Progression
Carry out the shin raises on one leg at a time.
High-Bench Step-Up
Purpose
This exercise improves leg strength in a running-specific way and has a uniquely positive effect on the glutes and hamstrings. Carrying out high-bench step-ups is sometimes called hill training on a bench because the body is lifted vertically with each repetition, similar to what happens with each step during hill running.
Execution
Stand in kinetic-chain position on a 6- to 24-inch-high (15-60 cm) bench or step while holding a 5-pound (2.3 kg) dumbbell in each hand. Place all body weight on one foot (figure 14.7a). Hold the other foot free and slightly behind the body. Lower the body in a controlled manner while performing a one-leg squat on the supporting leg until the toes of the nonsupporting foot lightly touch the ground (figure 14.7b). Keep the torso in an upright position at all times. Maintain body weight on the supporting foot. Do not support any weight, even at the bottom of the squat, with the nonsupporting, moving foot.
Then, push downward on the bench with the supporting foot and straighten that leg (figure 14.7c). As this is done, swing the nonsupporting leg upward and forward until that hip is flexed and the thigh is parallel with the surface of the bench or step. As the thigh swings upward, keep the nonsupporting leg bent at the knee. Swing the opposite arm forward naturally as the nonsupporting leg moves upward. Hold that leg in a thigh-up position for a moment before starting the next rep. Do two sets of 12 reps on each leg with a short break between sets.
Figure 14.7 (a) Starting position, (b) squat, and (c) step-up.
Progression
Gradually increase speed of movement while staying under control at all times; don’t increase velocity if support leg is still shaking and moving from side to side. Increase dumbbell weight. Ultimately, perform exercise with a weighted bar across the shoulders. Gradually raise the height of the bench.
Running-Specific Arm Swing
Purpose
These arm swings improve stability during the stance phase of gait, upgrade core strength during stance, and increase shoulder strength during running movements. These effects should enhance running economy and fortify resistance to fatigue.
Execution
Attach a medium-strength stretch cord to a post or other sturdy structure in front of the body. Stand on one foot only with the body in correct kinetic-chain position, and hold the other end of the stretch cord in the hand opposite the support leg, near the hip. Keep the cord at maximal tension—if the cord has slack, increase distance from the post. Keep the arm bent at the elbow throughout the exercise to mimic the correct running position. Move the hand holding the cord straight forward in a steady, controlled way (figure 14.8a). Resist the forward acceleration provided by the cord, keeping the hand and arm movement as smooth as possible. Continue until the elbow moves past the hip, and then pull the cord backward until the hand returns to the hip (figure 14.8b). During the pulls, maintain correct kinetic-chain arrangement of body, avoiding rotational trunk action; always move the hand and arm straight forward, not across the body. Complete two sets of 40 reps per side.
Figure 14.8 (a) Forward arm movement and (b) pull back.
Progression
Use stretch cords of increasingly greater resistance. Speed up arm movement without losing any control.
One-Leg, Straight-Leg Dead Lift
Purpose
This exercise improves the strength of the glutes, hamstrings, and lower-back muscles in a running-specific way. These muscles are critically important for stability and forward propulsion during running.
Execution
Stand on one foot only using optimal kinetic-chain body position with arms hanging naturally at the sides and a weighted bar in your hands (figure 14.9a). Keep the lower back and ribs neutral (i.e., the spine has a natural inward; the upper back is not leaning backward or hunched over), pull the shoulder blades together and slightly down so that the humerus heads are pulled into the shoulder sockets, and pull the head back slightly as though balancing a book on top of the head.
Bend forward at the hips in a smooth, coordinated way by shifting the buttocks back while keeping the natural alignment of the spine, retracting the shoulder blades, and letting the bar slide down the front of the leg, which should be kept straight (figure 14.9b). Bend forward as much as possible but don’t push forward into a painful position. Return to the starting position by actively contracting the supporting leg’s glutes and hamstrings. As the full dead-lift movement
is carried out, be careful not to let the shoulder blades move to the outside and don’t round the back; keep the shoulders retracted at all times, with the back flat. If the hamstrings or glutes are tight, the range of motion may be small, but that is acceptable at first. Complete 12 reps on one foot and then 12 on the other. Repeat with one more set on each leg.
Figure 14.9 (a) Starting position and (b) execution.
Progression
Gradually use a heavier bar.
Bicycle Leg Swing
Purpose
This exercise promotes hamstring and glute strength during the swing phase of gait, thus improving control of the leg during swing and reducing the risk of hamstring cramping and breakdown during prolonged running.
Execution
Stand in proper kinetic-chain position with body weight fully supported on one leg. Attach one end of a stretch cord to a firm post or other solid structure at about knee height and the other end around the ankle of the nonsupporting leg. Stand facing the post at a distance so that the stretch cord significantly accelerates the leg forward during the forward-swing phase of the exercise. This enhanced forward acceleration puts the hamstrings under additional eccentric stress and ultimately strengthens the hamstrings in a running-specific way. Initially, place the opposite hand on a wall or other support to maintain balance. Flex the hip and knee on the nonsupporting side, raising the knee waist high and creating close to 90-degree angles at the hip and knee (figure 14.10a) with the thigh parallel with the ground. Then, swing the lower part of the nonsupporting leg forward until the knee is almost fully extended (figure 14.10b), keeping the thigh parallel to the ground.
Running Science Page 21
