Running and impact sports require ongoing maintenance of the body, and special considerations when returning to run after time away, whether due to illness, injury, pregnancy, or life changes. This exercise progression can be a great warm-up prior to a run, or part of exercise programming when training to return to running. Be sure to see a pelvic therapist who specializes in running if you experience pain, incontinence, sense of pressure, or bowel issues when running or attempting to run.
Tight? Start here!
Tight? Start here!
Warrior Flow:
The goal of this exercise is to build foot, core, and pelvic stability while incorporating reciprocal arm and leg movement. To do this exercise, first begin in a wide lunge with the front knee bent, back leg straight, and arms overhead. Your trunk should lean forward slightly, stacking your ribs slightly over your pelvis.
- Keep your front foot facing forward and focus on maintaining contact through the big toe. Draw your back leg forward, then gently place it back. Repeat 10 times on each leg, for 3 sets. Move slowly! This challenges the balance system and allows you to focus on properly contracting the core.
- Next, draw the opposite arm from the moving leg in. Repeat 10 times, for 3 sets on each side. Again- move slowly!
- To progress this activity, speed the exercise up, and move quicker, but keep the exercise going for a full minute. Be mindful of your form, and build your endurance!
Explode Ups
The goal of this exercise is the prepare the body for the impact of jumping and running. To do this exercise, place your feet shoulder-width apart. Bend your knees to squat down, and then drive your body up and forward at an angle like a pouncing cat, keeping the feet on the ground and drawing one leg forward to catch yourself. Alternate which leg catches your momentum, repeat 10 times on each leg for 3 sets.
Split squats
Split squats are one of the most comprehensive exercises to address several key joints and muscle groups needed for great running. This exercise yields more gains for your time- something we can all get on board with!
To do this exercise, find a bench, low couch, or stool to prop your back leg on. Check your positioning to ensure that when you sink into your squat your front knee doesn't go more than an inch past your toe. Scoot your front leg forward if you need more space. Sink into the squat, then return to standing. Repeat 10 times on each leg for 3 sets. To progress this exercise:
- Add some weight- hand weights, a kettlebell, a cinder block, a can of soup- whatever you have.
- Add rotation: sink into your squat, then rotate your trunk in the direction of the front leg, then return to neutral and press back up to standing. Repeat 10 times, for 3 sets on each side.
The Ultimate Vaginal Bundle
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