Runner’s Calf Strain

Running Drills to improve technique

Running Drills

Sadly, having good flexibility and strength does not miraculously result in good running technique.  Whilst strength training programs should be as specific as possible nothing quite prepares the body for running like running itself.  If your hip stabilizers or core have been your major strength deficit then strengthening these muscle groups will help but unfortunately unless you actually use them during your run your wont be achieving the improvements as effectively as you could.

Forefoot Landing

Running in Place/ Marching on the Spot Landing on the forefoot

Stance Leg Stabilization

Landing on leg and stabilizing through knee/ ankle and hip

Stance Leg Power

straighten leg, push off toe, activate glut

Pelvis and Core and Balance

raising up onto toe with stride action- maintain balance, pelvis stable and aligned

Knee Drive

after foot strike focus on driving knee forward

Stretching for Runners

What is Good Running Technique?

Common Running Injuries

Running Technique Analysis

Strength Training for Running

Specific Strength Training for Running

The following is a generalized program for improving specific deficits in strength.
Firstly one needs to assess from analysis of running technique where the weaknesses may lie, then with musculo-skeletal testing of the possible causes, identify if in fact these weakness are apparent. With this information a strength program (along with a stretching regimen) is formulated for each individual. Without working through this process it would be like taking another persons medicine: sometimes counterproductive, unnecessary or conflicting with your specific needs.

Therapeutic Exercise Prescription
Strength Training to Optimise Running Performance

Calves:

Balancing Calf Raises- double leg, single Leg

Quads:

Standing Lunges, Bench Lunges

Hamstrings:

Head on Ball, Single leg bridge

Gluts:

Wall Exercise from weight shift to single leg squat

Core:

Planks with arm raise, Side Planks

Core/Pelvis/Balance:

Running Motion Standing on Bosu

Arms:

Theraband Punches