Long runs, hill repeats, and intervals make your body strong. But to propel you forward, it relies heavily on a few specific muscles that can become so mighty that they overpower lesser-worked areas like your glutes, back, and certain muscles in your shins and quads. – By Jessica Girdwain

 

This imbalance can put stress on joints, ligaments, and the muscles themselves, says Dr Kevin Vincent, PhD, a sports clinic director. Strengthening weaker supporting players keeps muscle groups working in complementary fashion so you can perform your best and ward off injury.

These exercises target common imbalances: perform the sequence two or three days a week, on cross-training or easy run days.

Bonus: do them barefoot to give the stabilising muscles in your feet and ankles an extra challenge.

Heel Taps

Works the tibialis posterior, a muscle in the shin that is often weaker than its counterpart, the anterior tibialis, also in the shin.

To do:

• Stand tall, with your right foot on a stair or step, with the inside of your foot along the edge of the step.
• Let your left foot hang off the step.
• Bend your right knee to tap your left heel on the ground (shown below).
• Return to standing.
• Do one to three sets of 10 reps on each side.

Single-leg Deadlift

Activates the glutes and the piriformis, common runner weak spots that can be overpowered by stronger quads or hamstrings.

To do:

• Hold a light dumbbell (one to four kilos) in your right hand.
• Balance on your left foot, keeping your knee bent slightly.
• Bend forward from your hips so your right leg lifts behind you.
• Tap the weight on the floor.
• Return to the starting position.
• Do one to three sets of 10 reps on each leg.

Walking Lunge With Twist

Strengthens the entire length of the quad – the lower portion of the thigh above the kneecap tends to be weaker than the top portion.

To do:

• While holding a medicine ball, step forward and drop down so your front knee flexes 30-50° (work up to 90°).
• Twist right, left, then raise the ball overhead.
• Bring it back to centre, then repeat on your other leg.
• Alternate legs for 20 to 24 steps.
• Do two sets.

One-legged Bridge

Targets under-worked muscles in your lower back, which oppose stronger abs, to create balanced core strength to power your runs.

To do:

• Lie on your back with your knees bent and feet flat on the floor.
• Raise your pelvis up.
• Extend your left leg out and hold for 30 seconds.
• Release your leg back down.
• Then extend your right leg and hold for 30 seconds.
• Lower your leg and then lower your pelvis.
• Repeat two more times.

Seated Row

Builds your upper back, to counteract stronger chest muscles and help you maintain good running posture.

To do:

• Sit with legs extended and a resistance band looped around your feet.
• Hold each end of the band with your arms extended straight out.
• Pull the band toward you, focusing on ‘pinching’ your shoulder blades together.
• Release.
• Do one to three sets of 10 reps.

Diagnose your injury with the Injury Tool here >>