Body Science
Stronger Hammies ,
Please By Sean Falconer
The strength of your quads and hamstrings should be equal in order for you to increase your running economy , allowing you to go further and faster .
Most training programmes recommend some gym work or cross-training for distance runners , to build power , improve balance between muscle groups , and perhaps reduce the chance of injury . Therefore , runners often do a lot of work on their legs in the gym , especially on their quadriceps , hoping that stronger muscles in their thighs will reduce the chances of knee injuries . However , most runners focus on the quads and neglect their hamstrings , and as a result , many have quads that are up to 40 % stronger than their hamstrings – and this could be detrimental to their running . your shoulders , neck or upper back off the floor . Then lower the hips until your bottom is just off the floor , and repeat . Do three sets of 15 repetitions , with 45 seconds of rest between sets .
Once you can do 3 x 20 raises , progress to onelegged hamstring hip lifts on the bench . Start with 3 x 10 and build up to 3 x 20 . After that , progress to using the Swiss ball instead of the bench or step . The instability of the ball automatically makes it harder , so build up via two-footed lifts to completing 3 x 20 reps of one-leg hamstring hip lifts on the Swiss ball .
The two muscle groups should ideally work in conjunction with each other during running , so the quads lengthen when the hammies shorten , and vice-versa – and the two muscle groups work most efficiently together when their strength is about the same . Therefore , runners should aim to include hamstring muscle-strengthening exercises that imitate running while they add some resistance . For example , steep hill bouncing or running , fast downhill running , or horizontal bouncing manoeuvres such as repeated single-leg long jumps .
Hammie Heaven
In the gym , a terrific running-specific strengthening exercise is the hamstring hip lift : Lie on your back with your feet hip width apart and the soles of your feet on a small bench or step . Now push down into the bench with your feet , lifting your hips up high , and you will feel your hamstrings working . Do not lift
Sean Falconer has been a running journalist and magazine editor for 25 years , and in that time has interviewed five Marathon World Recordholders as well as sprinting great Usain Bolt . He joined Modern Athlete in 2009 and is now one of the three co-owners of the magazine . He has been running since 1995 , has done hundreds of races through the years , and counts running the Himalayan 100-Mile Stage Race in India as one of his best running experiences .
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DIY for Sore Soles
Try these five simple do-it-yourself home remedies for Plantar Fasciitis , one of the most common running injuries .
If you are experiencing persistent pain and stiffness in the bottom of your foot , you may be suffering from plantar fasciitis . This condition is caused by inflammation of the thick tissue , or fascia , that runs along the bottom of the foot , and contributing factors could be tight hamstrings , back , calves and Achilles tendons , or running in shoes that do not provide your feet with enough arch support .
The condition may also be caused by a muscle imbalance in the hips or pelvis , which can cause you to make a slight compensation in your stride , including rotating your one hip more than the other , which in turn places more stress on one leg than the other , sometimes causing a build-up of pain down in the feet .
If you develop plantar fasciitis , you need to stop or reduce your running , and then follow these steps :
1 . Stretch the fascia : Prop your feet up against the wall , keeping your arch and heel flat so the toes stretch . Hold for a count of 10 and repeat up to 10 times , three or four times per day .
2 . Roll the arch : Stretch and then roll the bottom of your foot for 10
ISSUE 164 | www . modernathlete . co . za minutes on a frozen water bottle , or on a frozen golf ball , starting from the front and working your way back . Put good pressure on each of the inner , central and outer sections , rolling each for at least 15 seconds .
3 . Foam-roll everything : A tight backline of muscles , even tight shoulders , can lead to plantar fasciitis , so work on loosening tight muscles with a controlled stretching programme and by foam-rolling all your muscles above the feet .
4 . Get yourself balanced : Correct the muscle imbalance in your hips or pelvis with a strengthening programme ( from a physio or biokineticist ) focused on calf- and pelvis-strengthening .
5 . Change your shoes : If your current running shoes do not provide enough arch support , you may want to try a different model or manufacturer , but keep in mind that many people blame their shoes for a running injury when the problem actually stems from their muscle misalignment or a strength imbalance .