5 exercises you can do at home to improve your running technique and reduce the risk of injury



1. Single-leg raises

Objective: Improve your running posture and balance

Stand up tall with your back straight and shoulders down. Without letting your hips tilt, lift one leg off the ground and hold the pose for 16 seconds. Repeat on the other side. Then try this with your eyes closed.




2. Figure of eight walking

Objective: Re-programme your co-ordination and strengthen your ankles

Mark out a real or imaginary figure of eight on the ground, approx. two metres long. Using small steps make your way around the shape. Begin by walking and build up to running. After thirty seconds turn and go in the other direction.

Repeat 8 times in each direction.


3. Single-leg dips

Objective: Build your leg strength and improve your balance further

Stand up tall with your back straight and shoulders down. Keeping your hips level and bottom tucked under, lift one leg off the ground. Slowly bend and straighten your supporting leg. Repeat 16 times. Then repeat 16 times with your leg extended out in front of you, lifted to the side and; finally extended out behind you. Repeat on the other leg.


4. Glute bridges

Objective: activate up your glute muscles

Lie on your back with your knees bent and feet firmly on the floor, hip width apart and quite close to your buttocks. Take a deep breath in. As you exhale, keeping your head and shoulders on the ground, push up through your heels, lifting your bottom, hips and mid back on the ground. When you have pushed up as high as you can go, squeeze your buttocks together and hold for the count of three. Then lower slowly back down for the count of three as you breathe out. Repeat this 16-20 times.


5. Superman/Superwoman

Objective: Activate and strengthen your core and regain your muscle control

Position yourself on all fours on the ground. Keep your neck in a neutral position so your eyes are towards the floor and your head is in line with your body. Keeping your chest, abdomen and hips as still as possible, slowly reach out one arm in front of you and at the same time, extend the opposite leg out behind you. Hold for three seconds then return your arm and leg to the all fours position in a slow controlled way. Repeat 16 times and then repeat with the other arm and leg.





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