So you wanna be a runner? Top 5 exercises to get you started
BY SARAH COLLINS, EXERCISE PHYSIOLOGIST
Whether you’ve always wanted to run or the current COVID pandemic has you locked out of your favourite gym/studio these 5 exercises are essential to beginning your running journey and avoid injury. Before you do begin make sure you have clearance from your health care provider to ensure you will be exercising safely.
It’s tempting to lace up those runners and hit the pavement but this can lead to new injuries or a flare up of old ones. Give these 5 exercises a go before your next run to ensure the main movers are warmed up and ready to support you whilst running.
BOX CRAWL
As much as a love the “Deadbug” exercise as a beginning point for activating the core, the box crawl is its more functional cousin. Starting on all fours, lift your knees the ground until hips are slightly higher than shoulders and you’re supported by the balls of your feet. Ensure even weight through the upper and lower body (abdominals engaged and shoulders wide (no winging!). Crawl forward with your right hand and left foot moving in sync and then the left hand and right foot. Crawl in a box formation, forward/backward/left/right, two crawls in each direction.
BRIDGE INTO MARCHING BRIDGE
Technically 2 exercises but I’m going to combine them into one. Lying on your back with your knees bent and heels just under the knees or a little farther away. Place your hands on your pelvis making sure it is neutral or parallel to the sky (meaning hip bones and pubic bone on same level and a little space in the lumbar spine). Then bring your arms to your sides.
Feel the weight evenly through your feet. Inhale to prepare and as you exhale flatten your spine pressing evenly into your heels and curling the tailbone off the mat, then continue to peel the spine up one vertebra at a time until the weight is evenly between your shoulder blades. Take a breath in at the top and then exhale again as you roll or peel thespine from the top to the bottom releasing the tailbone last so youcome back to neutral position.
Caution! Do not peel the spine up so high that you have weight in your neck.
After you have completed 10 repetitions of these, keep those hips lifted and begin to march your legs. Focus on keeping left and right hips even without one side dipping down. Continue marching for 15 seconds, now pick up the pace for another 15 seconds and finally go as fast as possible for the last 15 seconds.
HAMSTRING SLIDES
Often overlooked when warming up but critical for creating even load through the lower limb when running (or walking!). They will be active during the bridge exercise but this exercise will target the hamstrings and ensure the right and left are working evening. Lying on your back with your knees bent (much like the bridge set up position) place sliders or tea towels underneath heels with toes lifted. Begin by extending out right leg and sliding back to start position. You want to focus on minimal pelvic movement and activation of the hamstring. Complete 10 on each leg. If you want to ramp up this exercise, complete whilst in a bridge.
CRAB WALK
You will have seen most crab walk exercises with the band around the knees or ankle but it’s more effective to place the band around the foot (mid foot) to maximise glute med activation and limit the activation of the TFL. It will also bring more activation of the muscles of the feet which are obviously important when running. After you have placed the band around the feet, sink down into a quarter squat, neutral spine and arms reached out in front. leading with the foot take a lateral step to the right for 10 steps and then 10 to the left.
INCH WORMS
An all rounder exercise that is going to strengthen the anterior (front) of the body and stretch out the (posterior).
Standing tall with your feet hip width apart with upright posture, ears in line with shoulders and hips. Bring your gaze down to the ground and reach your hands toward the floor in front of your feet, rolling down one vertebra at a time. Knees can bend if needed to accommodate reduced hamstring length. Walk your hands forward, one at a time, minimising movement in the hips until you are in a plank with hands under shoulders. Begin to walk feet into hands keeping legs as straight as possible and again with minimal hip movement. Once feet reach hands, begin to walk hands forward again. Complete this 4-6 times.
Now that your body is warmed up, time to get and run! I recommend an interval approach to starting your running regime. Think 1 minute on and 90 seconds walking, building up the number of intervals you complete first. Then you can begin to extend the running duration and minimise the breaks until you are running for a continuous amount of time.
You can connect with Sarah Collins on Instagram @___sarahcollins or visit her website www.sarahcollinshealth.com
