WELCOME TO THE RUNNING WORKSHOP!

Identify what is limiting your running performance and learn how to improve with free tips and clips. 
 
Below are articles on some common limitations affecting running performance and complementary clips to fast track you to success. Some of the exercises use elastic resistance bands which can be purchased easily.  
Find also my favourite running drills and tips to maximise performance for race day.

TECHNIQUE IS KEY: 8 ESSENTIAL RUNNING DRILLS TO ENHANCE YOUR PERFORMANCE

Neglected by many, running drills could be the most time effective way to enhance your technique, co-ordination, stability and strength for all sports that involve running. There are many drills that get batted around the sports field, however the following 8 drills, (getting progressively harder) are ones I consider most effective for straight line sprinting. It's all about technique here, keeping the hips as tall as possible, eye-line looking straight ahead. Enjoy!

YOUR STRIDE BEGINS WITH YOUR GLUTES..

The 8 most effective glute maximus exercises for running

When it comes to running, the GLUTES are conductor of the orchestra, they're the apex predators in the food chain; or more accurately- the kinetic chain of events that create your stride.. Stride motion should begin at the hip joint with GLUTE MEDIUS acting as the stabiliser, and an efficient GLUTE MAXIMUS contraction, to initiate drive. Every other muscle responds thereafter. Unfortunately, due to lifestyle factors, often my clients glutes don't function the way they should, this opens the door for a plethora of issues including poor running mechanics that lead to hip, knee and lower back issues, as well as hamstring strain. The following clip provides my favourite glute exercises for all abilities; beginning with activation work, followed by exercises oriented more toward strength and power for performance. Work to 20 reps for the first exercises and 6-12 reps for the last 4-increasing the weight as you get stronger.

 

This video will increase your strength, power and efficiency, Enjoy!

GLUTE MEDIUS - THE STABILISER MUSCLE

The 6 best glute medius exercises for performance

A common theme I see with many of my clients is a lack of hip stability, and the issue is quite often a weak gluteus medius (GM). These super important stabilisers help you maintain your posture in all lower limb activities from the squat right through to running. This video is an easy way to help prevent 

 hip drop during running (Trendelenburg gait) that can lead to an entire chain of issues ranging from lower back pain, Poor femoral tracking that can lead to internal rotation of the knees, runners knee ( patello-femoral syndrome). A correctly functioning  GM will also help prevent excessive pronation at the ankle, tibialis tightness and groin stress. 

Stable hips prevent wasteful lateral motion, and long inefficient contact times whilst running.

 

All in all strengthening the GM provides a lot of bang for your buck! 

try to complete 20 reps on all these exercises, staying focussed on keeping the hips as still as possible (except during the hip drops) and spine neutral.

IT ALL ENDS UP THROUGH THE ANKLE:

How and why to improve your ground contact

Take it from a person who has ruptured his achilles tendon; when your mechanics are out slightly, the ankle joint can take a real copping. Correct ankle function is the product of many factors, but the right footwear, along with adequate strength, stability, and reactivity will maximise your ability to manage ground reaction forces, shorten your contact times, and create efficient movement. As a runner you should be striking with the ankle directly under the knee, with a mid or fore foot contact. The foot should also be DORSIFLEXED in its recovery phase (see right foot in picture) this will also help shorten your contact times. If you can shorten each foot contact time by just 2/100th of a second, over an entire marathon we are talking significant time reductions- perhaps 15 minutes if your stride length is 1.2metres. Similarly, in team sports where fast changes of direction are essential, strong ankles will make you more agile and at reduced risk of injury. This clip shows you one strength exercise, one stability exercise and one forefoot reactivity exercise that may help you become a better performer. Enjoy!

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