In part one of the become a better runner series, we discussed how core strength helps prevent injury. The second part of this series focuses on the glutes, hips and hamstrings. Running becomes more efficient when the glutes and hamstrings are utilized to generate a strong transition from one stride to the next. But, many runners don't use their glutes fully when extending their legs forward; this can compromise stride length, causing an inefficient gait and increased risk for injury.
The exercises included here will address weaknesses in the hips, glutes and hamstrings. Posterior exercises are vital to flushing out the weaknesses common in all runners, and they will help you create a stronger, more balanced body. If you are new to these exercises, pick a few and master the movements before moving on to others.
Hip Exercise 1: Hip Adduction
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Lie on your side with your right arm supporting your head. Your bottom leg will stay straight; plant the top leg down in front of you.
Hip Exercise 1: Hip Adduction con't.
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Tighten your abs, and lift your bottom leg up slowly, keeping it straight throughout the movement. Return to the starting position. Do not allow your hip to move forward or back. Complete 3 to 5 sets of 8 to 12 reps on each side.
Hip Exercise 2: Hip Abduction
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Lie on your side with your right arm supporting your head. Keep both legs straight.
Hip Exercise 2: Hip Abduction con't.
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Tighten your abs, lift the top leg straight up slowly as high as you can. Return to the starting position. Complete 3 to 5 sets of 8 to 12 reps on each side.
Hamstring Exercise 1: TRX Hamstring Curl
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Lie on your back with your heels in the foot cradles of a TRX, right under the anchor point. Raise your hips off the floor. Do not let your hips touch the floor until you are finished with the set.
Hamstring Exercise 1: TRX Hamstring Curl con't.
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Place your arms at your sides, and curl your heels towards your hips. Slowly return to the starting position. Complete 3 to 4 sets of 6 to 12 reps.
Posterior Chain Exercise 1: Barbell Squats
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Place a barbell across your back. Before you lift the bar off the rack, tighten your abs so your back is well supported. Walk backwards from the rack; maintain a tight core, point feet straight ahead, keep your chest up, and pull your shoulders back and down.
Posterior Chain Exercise 1: Barbell Squats con't.
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Push your butt back and down as you descend. Your hip crease should go below your kneecap. Keep your shins vertical. Make sure you keep your knees over your feet throughout the entire movement. Return to the starting position; keep your head in a neutral position. Complete 4 to 5 sets of 3 to 6 reps.
Posterior Chain Exercise 2: Step Ups
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Stand facing a box that is 8 to 16 inches in height. Hold a pair of dumbbells at your side. Step up onto the box with your right leg. Bring up your left foot onto the box, stand tall for a moment, and return to the starting position.
Posterior Chain Exercise 2: Step Ups con't.
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Repeat the movement using your left leg first. Maintain a tight core throughout the movement; keep your head n a neutral position. Complete 3 to 5 sets of 8 to 16 reps on each leg.
Glute and Hamstring Exercise 1: Alternating Reverse Lunge
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Stand with your feet shoulder-width apart while holding a pair of dumbbells at your side. Tighten your abs and take a big step backwards with your right leg. Your left knee should be at 90 degrees as your right leg is extended behind you, with that knee nearly touching the floor.
Glute and Hamstring Exercise 1: Alternating Reverse Lunge con't.
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Keep your torso straight; the left knee must be behind your toes. Push down off of your front foot to activate your hamstring and glutes. Return to a standing position and repeat using the opposite leg. Complete 3 to 5 sets of 5 to 8 reps on each leg.
Posterior Chain Exercise 3: Single-Leg Floor Bridge
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Lie on your back with your knees bent and your feet flat on the floor. Tighten up your glutes and abs, and raise your hips slightly off the floor while extending your left leg out.
Posterior Chain Exercise 3: Single-Leg Floor Bridge con't.
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Slowly push through your right foot, raising your pelvis up. Hold briefly and return to the starting position. Be sure not to let your hips drop at any point during the movement. Complete 3 to 5 sets of 5 to 12 reps on each leg.
Posterior Chain Exercise 4: Single-Leg Deadlift
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Hold a kettlebell or a pair of dumbbells in your hands; place your hands in front of your legs. Pull your shoulders back and down—this will help keep your back in a proper position during the movement. Lower the kettlebell toward the floor, keeping your arms straight.
Posterior Chain Exercise 4: Single-Leg Deadlift con't
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Raise your left leg back behind you, keeping your right knee slightly bent. The trick is keeping your back straight. If you start to lose proper position of your back or your shoulders start to round, you have gone too far. Keep your eyes on the horizon; this will help your balance. Complete 3 to 5 sets of 5 to 8 reps on each leg.
Sample Hip, Hamstring and Glute Workout 1
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*Warm up for 10 minutes: Include dynamic stretching and foam rolling.
*Single-Leg Floor Bridge: 3 sets, 6 reps on each leg with short rest in between sets
*Superman: 2 sets, 6 reps, hold for 2 seconds with short rest in between sets.
*Hip Adduction: 3 sets, 8 reps on each leg with short rest in between sets
*Hip Abduction: 3 sets, 8 reps on each leg with short rest in between sets
*Alternating Reverse Lunge: 4 sets, 5 reps on each leg with 1:00 to 1:30 rest in between sets
Sample Hip, Hamstring and Glute Workout 2
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*Warm up for 10 minutes: Include dynamic stretching and foam rolling.
*Bicycles: 6 sets of 30 seconds with 30 to 45 seconds rest in between sets.
*Medicine Ball Side Toss: 4 sets, 8 reps each side with 45 seconds rest in between sets
*Barbell Squat: 4 to 5 sets, 5 reps with 1:30 to 2:00 rest in between sets
*Stability Ball Back Extension: 4 sets, 10 reps with 30 seconds rest in between sets
*Single-Leg Floor Bridge: 4 sets, 8 reps on each leg with 30 seconds rest in between sets
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