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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 preventing injuries and improving your running performance. Sorry, french only !

 

Educational tools

 

Core strengthening exercises (basic)

Core strengthening exercises are included in the prevention of pelvic and lower back problems in runners. This program introduces the most effective and runner-oriented exercises.

 

Strengthening exercises

Core strengthening exercises (advanced)

 

Strengthening core muscles is one of the exercises that helps prevent runners’ lumbar and pelvic problems. This advanced program will introduce the most effective planking exercises.

 

Strengthening exercises

Glutes exercises

 

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

 

Eccentric hamtring strengthening exercise

 

Here's a serie of exercises for the treatment of proximal hamstring tendinopathy. Also called "buttocks pain", this pathology in runners is characterized by a well localized pain just under the buttock fold.

These excentric exercises shall be done one after the other, from 20 to 40 repeats 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 exercises are best suited for the treatment of patellar tendinopathy (patellar tendinitis or tendinosis). A gradual increase in difficulty is also suggested to increase physical exertion or 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.

The following knee problems are also 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.

 

Strengthening exercises

Leg-ankle 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

 

Strengthening intrinsic muscles of the foot 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 support 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 the sleeping muscles that have been weakened by the use of orthotics or traditional shoes that are rigid and absorbent with raised heel. Therefore include them in the transition to minimalism or withdrawal of an orthosis.

 

Strengthening exercises