CORE STRENGTH

Lower-leg stability depends on strong hips and a stable pelvis. Without them, your lower extremities have to adjust to both trunk motion and changing ground surfaces, which increases your risk of injury.

Do these exercises two or three times a week, after an easy run or on an off day. You can combine these with the plyometric exercises, or do them on their own.

Side Plank 

Why?

These build a stable core while also strengthening the glutes, which aids lower-leg stability.

How?

• From a plank position, rotate to one side, forearm on the floor, hip raised.
• Hold for 20 seconds; build to 60.
• Change sides.
• When this becomes easy, lift the upper leg 7 to 15cm off the lower leg, hold for one second, and lower.
• Do five to 10 repetitions on both sides.

Bridge with Leg Lift 

Why?

Strengthens the glutes, the powerhouse of stability for the entire leg. Strong glutes also power climbs.

How?

• Lie on your back with your knees bent and feet on the floor.
• Lift your hips and back off the floor, squeezing your glutes as you rise.
• Hold for five to 10 seconds.
• Lower and repeat 10 times.
• Do two sets.
• When this becomes easy, straighten one leg after you lift your hips (shown here).

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