While I’ve been having a bit of down time running wise, I decided to finally go to PT to get my knee checked out. Well, as fate would have it, it’s good I did. I likely have some tendonitis in my knee and while it hasn’t been flaring up since the marathon (because my mileage has been way down since the marathon), it’s better to deal with it now than wait until it starts hurting once I start marathon training again. I was given four exercises to do to strengthen my side glute muscles and to help me run more efficiently. I thought I’d share these four strengthening exercises for runners with y’all so you can add a couple to your routine and stay healthy!
- Split lunge – basically this is a lunge where you place your back foot on a raised surface (chair, couch, etc.) and lunge. Make sure you keep your shin perpendicular to the ground. I do 10x on each leg. This is my favorite move in all of my circuit.
- Side plank clam shells. Yeah, this one is as tough as it sounds. Basically combine a side plank with a clam shell and do that 20 times on each side. Yep. I feel the same way after doing it as well.
- Crawling in place. Basically get on all fours, keeping everything tight and lift your right leg and left hand, then alternate. Do this 20 times on each side.
- Pigeon leg lift. This is kind of difficult to explain so here’s the picture:
I do this as a circuit, 3 times a day, 6 days a week. I can feel it working each time (especially with those side plank clam shells). I’ve recently added a candace drill to my PT homework and I’ll be sharing about that soon!
Do you do any strengthening exercises? Which ones?