Below is a blog post I wrote for Cape Cod Rehab’s Cape Cod Marathon Training Tips. To see the original, visit the Mashpee Fitness blog. Also—I owe a BIG thank you to
Meaghan for demonstrating each exercise as I deal with an Achilles strain!
One way to improve
your running speed and efficiency is by practicing form drills. It is very common that your running form can
break down with fatigue and any change in stride will increase your chance of
injury. Form running drills exaggerate different
elements of the running stride to increase range of motion, build strength and
develop muscle memory for important movement patterns.
When should you
perform form running drills?
Try adding the
drills below into your training plan 2-3x per week. They should be done after your warm
up/dynamic warm up and before your workout.
Note: Do not perform any exercise that causes or increases
pain.
High Knees
High knees focuses
on a powerful leg drive to develop strength in the quads and hip flexors.
How: Take short
steps and alternate lifting your knees upward until your thigh is at least
parallel to the ground. Foot strikes should be soft and near the balls of your
feet.
Butt Kicks
Hello hamstrings!
Butt kicks get the hamstring muscles firing and emphasize the recovery
phase—also known as the follow through. Tight or weak hamstrings can lead to
more of a shuffle stride with a low heel kick and shorter gait.
How: Alternate
bringing your heels towards your glutes as you keep your thighs perpendicular
to the ground.
High Skipping
Benefits are similar
to the high knee drill but skipping also incorporates calf and hamstring power
along with increased ankle stability.
How: When was the
last time you skipped? Skip forward focusing on height and soft landings. As
you drive up off the ground, lift your opposite arm overhead.
Quick Feet
Quick feet works on
your cadence teaching your muscles to fire and turnover at a faster rate.
Bonus! Quick feet is an excellent drill for over-striders.
How: Work on fast
feet and fast arms as if you are running on hot coals. You should be running
more on the balls of your feet and don’t worry about your high knees and butt
kicks—just speed and quickness!
Backwards Running
Run backwards to
recruit different muscles. It strengthens the quads while
promoting good posture.
How: Just as it
sounds—run backwards! Focus on standing up tall and take long strides landing
on the balls of your feet.
Carioca
Running is almost
performed exclusively in a straight line moving forward but it is very
important to train laterally. The Carioca exercise (also known as the
grapevine) works on hip mobility and lateral stability.
How: Cross one leg
in front of the other, step out to the side, then cross your leg behind the
other, step out to the side. Swing your arms side to side and your hips should
be rotating as well. Start out slow and increase your speed as you get the hang
of it. Don’t forget to repeat the exercises leading with the other leg!
We even made a video! Check it:
Good luck out
there! Happy running!
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