Research has shown that there are number of factors that can increase your risk of running injuries

This research also found that there was no relationship between a number of factors which have been traditionally thought of as predictors of running injuries and the chances of sustaining a running injury.  Some of these factors which did not influence the risk of running injuries include

Now that we have an understanding of some of the things that can contribute to the risk of running injuries and some that do not, it is important to understand some of the steps that we can take to reduce our chance of injuries while running.

Weakness in the core and the muscles at the hip is commonly thought to be a major reason why people sustain running injuries. This is because the muscles of your hip control movement at your pelvis and at your knee during running.
It is for this reason that a specific exercise program targeting the core and muscles of the hips is vital for both the rehabilitation of an existing running injury and the prevention of future injuries.

Your Physiotherapists at Essential Health Plus are experts in designing programs to suit your specific needs and to help improve your performance for running. Here is an example of core exercise program for runners that would be suitable for most people.

Depending on your initial level of fitness and core stability you  may have to modify some of the positions.

As with all exercises if it is painful or you are struggling to do the exercise then sends a quick email on [email protected] or ring us on 9975 4906 to discuss how you can gradually increase your overall core stability and hip strength/endurance.

 Core Exercises For Runners 

Before you start each exercise gently engage your core muscles by lightly pulling your lower belly in towards your spine.  This should still allow you to breathe into your lower ribs i.e. your lower belly should be able to move in and out.

Plank

• Lie on your front with your toes on the floor
• Place your forearms on the floor and push up, lifting your torso and legs
• Hold a straight line from your shoulders to your feet for 15-20 seconds, preventing the back from sagging
• Keep your buttocks squeezed tight and your hips level. You will feel the core muscles working.
• Start with the knees on the ground if you have difficulty maintaining the start position and gradually reduce the support as you increase your strength.

Side Plank

• This is much more challenging exercise and requires good stability around your shoulder as well as around your lateral core and hip stabilisers.
• Lie on your side, propping yourself up on your elbow which should be directly under your shoulder
• Keep your legs straight and stacked on top of one another
• Use your elbow and feet to push the body off the floor, and maintain a straight line from your head to your feet.
• Tighten your bottom muscles and breathe slowly and deeply
• Hold this position for 15-20 seconds, preventing the hips from sagging.
• Start with the knees is on the ground if you have difficulty maintaining the start position and gradually reduce the support as you increase your endurance and strength.

Single leg hip stability against the wall

• Begin in a standing upright position with your side against a wall.
• Lift your foot closest to the wall off the ground with your knee bent, and rest your arm on the wall for balance. Gently push your bent knee into the wall, then relax and repeat.
• Make sure to keep your back straight during the exercise. Think of contracting the muscles in your buttocks as you push your leg into the wall