*as seen in the June, 2015 issue of the Steveston Insider.
If you are looking to hit the streets running this summer, consider this before you do.
Time and time again recreational runners come limping in to RSF, complaining of nagging injuries to their knees, ankles, hips and low back to name a few.
The average runner takes approximately 2,250 steps per kilometer, so if someone’s running stride is even moderately dysfunctional, that’s a lot of missteps one after another. It’s no wonder, then, that recent studies point to an injury incidence of almost 80% in recreational runners.
So if you plan on running to get fit this summer, make sure you are adequately prepared.
Here is how you can help yourself stay injury free. Try to do these exercises at least as many times as you run each week:
Clamshell – two sets of 15-20 reps with each leg
Helps stabilize our hips when our foot hits the ground
Cook Bridge – two sets of 15 reps with each leg
Engaging our gluteus muscles help our hip drive and reduce stress on our hamstrings
Reverse Lunge Strides – three sets of 10 with each leg
Strengthen your hips, knees, ankles and core and makes you all-round more badass
Plank – 3 three to five sets of 10-15 seconds
When done correctly, this is all you will need to really increase overall strength and stability
Foam Roll – 3-5 minutes
Reduces tension in our muscles, increases blood flow and improves tissue quality
If you’re not sure about proper technique for any of the above, see the RSF YouTube Channel for videos of each exercise.
Give them a try. You’ll be on your way to being a stronger, healthier, better you.
And feel free to contact us with any questions you have.