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Three strengthening exercises for runners

 

The three most efficient strengthening exercises to work on for runners are introduced in this section. These exercises are ideal for improving your running performance. Sorry, these videos are only available in French at the moment. Stay tuned for content in English!

 

Educational tools

 

Core strengthening exercises (basic)

Core strengthening exercises may help prevent pelvic and lower back problems in runners. This program introduces the most effective and runner-oriented exercises.

 

Strengthening exercises

Core strengthening exercises (advanced)

 

Here is an advanced core strengthening program that can help with lumbar and pelvic problems. This advanced program will introduce the most effective planking exercises.

 

 

 

Strengthening exercises

Glutes exercises

 

Strength, endurance and motor control of the glutes is an essential element to the prevention of knee injuries. These exercises are fundamental in the rehabilitation of patellofemoral syndrome and iliotibial band syndrome.

 

Eccentric hamstring strengthening exercise

 

Here's a series of exercises for the treatment of proximal hamstring tendinopathy, also known as "buttocks pain."This running injury is characterized by a well localized pain just under the buttock fold.

These eccentric exercises should be done one after the other, from 20 to 40 repetitions each, in 2 distinct sessions per day. A progression of the difficulty is possible by increasing the load or the tension on the elastic.

 

 

Knee strengthening exercises  

 

The following knee problems are frequent in long-distance runners: patellofemoral pain syndrome, iliotibial band friction syndrome and patellar tendinopathy. One of the best methods to prevent these injuries is to strengthen the knees with the step-down exercise.

 

The following exercises are best suited for the treatment of pain in the kneecap, or patellar tendinopathy (patellar tendinitis or tendinosis). A gradual increase in difficulty is also suggested to increase physical exertion or to make the exercises more functional. These exercises are also suggested for the iliotibial band friction and patellofemoral syndromes, as well as for hip and lower back problems.

 

Strengthening exercises

Calf strengthening exercises

 

The following exercises are best suited for the treatment of Achilles’ heel tendinopathy (Achilles tendinitis or tendinosis). This eccentric exercise can be done twice a day, at a rate of three sets of 20 to 40 repetitions each. A gradual increase in difficulty is also suggested to increase physical exertion or make the exercises more functional. This exercise can also be performed to help shin splints, peroneal or tibial muscle tendinopathy and fascia plantaris (plantar fasciitis). 

Achilles’ tendon problems and shin splints are very common in mid-distance runners. One of the best methods to prevent these injuries is to reinforce the tendons with the drop-down exercise.

 

Strengthening exercises

Foot strengthening

 

This exercise strengthens intrinsic muscles of the foot (the small muscles in the foot and those below the foot). These exercises are excellent for actively supporting the subsidence of hypermobile feet. They are also a good tool in the treatment of plantar fasciopathies (also known as plantar fasciitis or plantar aponeurosis). Another good use for this type of exercise is to stimulate muscles that have been weakened by the use of orthotics or traditional shoes that are rigid and absorbent with raised heel. Thus, these exercises can be helpful when transitioning to more minimal shoes or out of using orthotics.

 

Strengthening exercises