SINGLE LEG CAPACITY FOR RUNNERS;
INTRO INTO SINGLE LEG CAPACITY FOR RUNNERS;
Running is a very demanding and repetitive single leg sport when we think about it from a loading perspective. It is the same the load, the same way, every step, over and over for 5, 10, 15, 21, 42KM’s.
This means we need to find ways that increase the capacity of lower limbs to handle this loading pattern. As a great start we want to be loading our leg in a similar manner to running. This means in single leg, in 10-20 degrees of knee flexion and preferably loading beyond our body weight.
Use the drill in the above video as a great foundational exercise to start working on your single leg capacity as a runner. This, in a tailored program, can help reduce running injuries.
- Don’t squat too deep. Running occurs in only 10-15 degrees of knee flexion.
- Go slow. The slower the better, we want to build capacity, your leg should be fatiguing.
- Mind the rest of your body. Head stacked, look forward, shoulders in neutral.
- Don’t use the floor as stability. Make sure the movement leg is just clearing the ground.
- Once mastered, add weight.
WHY THE TOE TAP?
It’s switching on a lot of great running muscles. Your stance leg is using all your foot and ankle proprioception and muscles (great for recurrent ankle sprains), all your knee and hip musculature.
You are using a lot of your hip and trunk stabilisers as you move the off leg away from your body. We know that strength training can reduce running injuries by 30-60% so we want something that challenges all of us and this certainly does that.
HOW DO I PROGRESS?
As always, we recommend you do this with guidance from a physio or other health professional. Every new exercise is load and all load needs to be considered as part of the whole picture. Once we have that we love to progress this exercise to have weight on your back. Quite simply, a backpack with 10-20% of the runners body weight.
We love strengthening beyond body weight as we feel it adds capacity to the legs and this can be very helpful when you’re starting to fatigue in a run.
Your strength drills should be few in number. Two to three relevant strengthening drills can have you feeling like a more robust runner and human as well as stave off any running injuries. This is the trick though, seeing someone who understands the best two to three exercises for you and where they fit in to your whole running program.
Generally once we have assessed you we will slot your ideal running drills in two to three times a week. Thus leaving you with a very manageable two to three exercises only two to three times a week. That’s a good deal to reduce your running injuries by 30-60%.
As always feel free to message us on FB, email or book in online at 1 of our 3 locations in Sydney;
iMove Physio Miranda: (https://imovephysio.com.au/miranda/)
iMove Physio Panania: (https://imovephysio.com.au/panania/)
iMove Physio Rozelle: (https://imovephysio.com.au/rozelle/)
iMove Physio Miranda Services These Suburbs:
- Gymea Bay
- Yowie Bay
- Taren Point
- Caringbah South
iMove Physio Panania Services These Suburbs:
- Revesby Heights
- East Hills
- Picnic Point
- Padstow Heights
- Condell Park
- Voyager Point
iMove Physio Rozelle Services These Suburbs:
- Balmain East