It is no secret that in order to run faster, you need to run a lot. However sometimes you may not have the time to get outdoors or the weather stops you from getting down to the local park/track/oval. In this case, you can still get train your body to get stronger in common running positions.
Here are 4 helpful running specific exercises that you can complete at home that will strengthen up the lower limb complex!
All it requires is a wall.
Runners Calf Raises: Standing a few steps from the wall so that your body is at a 45-degree angle, arms straight at shoulder height, in an A frame position (one leg straight and the other leg off the ground bent at a 90-degree angle, with the toes pointing upwards. With the back leg push off the balls (toes) of your feet so that your heels come off the ground. Repeat 10 times then switch feet.
Bent Leg Calf Raises: Standing a few steps from the wall, feet roughly hip width position, bend your legs in a semi squat position, then pushing through the balls (toes) of your feet, lift your heels of the ground at the same time. Repeat this 10 times.
SL Wall Exchange: Starting in the same setup as the runner’s calf raises, the goal of this exercise is to emulate a rapid exchange from one leg to another. So that you are alternating of each leg in that A frame position. Repeat this 10 times.
DL Wall Exchange: Same setup as the runner’s calf raise. Imagine the SL Wall exchange but instead of exchanging to the opposite leg, you are going to exchanging on the same leg you started on. Repeat this 5 times on each leg.
Give these a try on a rainy day or use these as a nice warmup before a fast session on the track!
If you’re suffering from pain when running and want to get thoroughly assessed and an individualised treatment plan made, then book in a full Running Assessment at Befit Physio’s: The Running Space in Randwick. https://befittrainingphysio.com/the-running-space/
