Becoming a more efficient runner!
What does this mean? Well, breaking it down
you are trying to get from point A to point B in the
shortest time possible. BUT as a runner you want to
do that time and time again – meaning you are
not injured and hopefully you eventually run between those points faster. Last edition we looked
at the actual running you can do to get faster
– Now let’s look at 4 Key exercises to become
a more efficient runner. The first three of these
exercises are part of our regular RUNSTRONG
program – a dynamic functional strength class
for runners, which I have developed with leading
strength and conditioning coach Adam Clarke
from Up N Adam Performance Training
4 key moves to master
Runners Touch
This is a great exercise to do within any strength
routing as a runner. It allows you to work one side
of the body at a time and makes you aware of any
possible imbalances between one side and the
other.
• Look forward and balance on one leg ensuring
your core is switched on.
• Bend at the hip and touch the toe that’s on the
ground with the opposite hand whilst the leg in the
air rotates under and back.
• Come back to the starting position remaining
balanced,
• Pause for 1-2 seconds and repeat up to 15 repetitions on each side aim for 3 sets.
Bosu Twist/Twist Touch
Similar but more advanced than “Twist Twist
Touch” because of the instability • creating better awareness of deep core muscles Develops
and engages core muscle group critical for
maintaining good running posture and form allows ability to re-align (good for trail runners). To
perform this exercise:
• Start seated on bosu approximately 2 inches
from black rim on the edge
• Lean back onto ball (should feel comfortable)
• Keep chest parallel to ceiling
• Arms crossed across chest
• Raise legs to 90 degrees
36
• Rotate both hands across to touch bosu on the
left side and return to centre, pause and repeat
across to the left, continue using a ratio of 1:1
Band Power Jump
This exercise is extremely beneficial in increasing both the awareness and ability of runners to
remain upright whilst running and not “bent” at
the hips. It forces you to engage your core under
serious loading and makes you aware of good
posture for upright running, forcing you to work
against resistance
• Walk back to ensure resistance on band
• squat position
• Shoulder blades back
• Arms in front
• Complete explosive power jump
• Return to start position with soft knees
A Skip March
The aim over time is that this will help you transition towards being nice and upright, having a
nice even and relaxed arm swing, being nice and
light on your feet and more aware of where your
foot lands in relation to your hips. The key to performing the drill correctly is to ensure that you are
hitting the ground under hips with forefoot whilst
the point of impact is also in a scraping motion.
Start this drill in a march driving up, out and back.
More advanced runners can add a bound into
the motion making it more dynamic.
Incorporate the first 3 key moves into a weekly
strength routing and the A Skip March as part of
your dynamic warm-up before one of your harder
weekly runs and see the difference. You will become more aware about your body’s strengths
and weaknesses and th e important cues that you
can begin focussing on in your running like being
even, relaxed and upright. The whole focus = becoming more efficient.