The time for New years resolutions has passed and those races we promised ourselves we would run are coming round!
The Wilmslow ½ Marathon is on Sunday (how that year has flown!) I know there will be plenty of people looking forwards to running and maybe a little apprehensive too!
……and the Manchester Marathon is only just over 3 weeks away.
So we thought we would revisit Pilates for runners.
The challenge to the runner!
- To absorb the impact between runner and ground
- To have the strength and control in the lower limb to manage the high impact at the knee and ankle
- To have adequate control at gluts and centre muscles to stabilize pelvis and trunk
- To have good foot placement to allow shock absorption and optimal force for push off
- To have good strength and mobility throughout upper and lower limb muscles to maximise forwards propulsion
Aim Pilates for runners
- Improve control of centre muscles to aid stability of pelvis and trunk, allowing a better running form.
- Improve balance and body awareness to reduce risk of injury due to incorrect lower limb or foot position.
- Strengthen global muscles active during running (gluts, hamstrings, quads and calf) to reduce the impact on joints and promote power.
- Promote adequate joint and soft tissue mobility, particularly around the hip, knee and ankle.
Lets start following on from the Gluteal muscles information.
The Gluteal muscles: The Runners Power House!
The Gluteal muscles work in stance phase to control the impact (vertical collapse) and provide the power to push off driving us forwards.
Below is a series of exercises focused on working through the gluteal muscles to aid their power and control while we are running.
Level 1 clam
- In side lying with feet knees and hips stacked. Feet in line with hips; hips in line with shoulders.
- Push your top waist away, lifting lower waist. Engage lower tummy muscles to maintain position.
- Keeping feet together float top knee up working through the gluts on the upper side. Ensure you do not role back (imagine a cup of water, mustn’t spill).
- Repeat 10 times with control.
Level 2 clam
- From position above, keep feet together and lift to hip height as if rested onto a shelf. Keep feet lifted throughout.
- Then as before open hip, lifting top knee, maintaining control.
- Feel you are working through a larger range; repeat up to 10 times.
Modified level 2 clam to open chain
- In above position with feet lifted, lift top knee so gluts strongly engaged.
- Straighten knee opening feet, then fold knee bringing feet back together.
- Then lower the knee but maintain feet lifted.
- Repeat series up to 10 times.
Follow by the Pigeon stretch to open and release Gluteal muscles and posterior hip.
- To stretch right hip.
- In 4 point kneeling straighten left knee and slide back, bring the right foot through so you are bringing the right hip into a figure 4 position, taking care with the knee you should not feel pain in the knee.
- Sink down feeling a strong stretch through the hip.
- Fold forwards or sit up as much as you need to feel a strong stretch.
- Hold for 30 seconds 3 times.
Please click on this link to view our Pilates class timetable http://altrinchamphysio.co.uk/pilates-timetable