Back in Part 1, I presented some of the more traditional functional strength assessments that are applicable to runners. I hit on ideas like the functional squat, forward lunge, balance, and jumping.
We use these and other tests to get an idea of functional strength. Results guide us in designing a preventive exercise program or in treating an existing injury.
In Part 2, I introduced some specific strength drills and encouraged you to try then at home.
And today in Part 3 of this series, I’d like to outline dynamic tests and treatments that you may find helpful.
- Soft strike – practice a soft strke to decrease impact forces.
- Active heel rise – start with soft strike, and follow to toe off.
- Retro running – use as a dynamic stretch after a static hip flexion stretch
- Bounding – opens up your stride angle, helps to compare sides, and becomes a dynamic after static stretch to hamstrings and hip extensors
- High knee skipping – use it as a dynamic stretch after a static hip extensor stretch, to increase calf propulsion, or to get your arms in sync if their timing is off.
- Side to side shuffles – these can improve trunk extensor strength, while also acting as a hip adductor dynamic stretch after a static stretch.
- Carioca (braiding) – gives you a sense of trunk and pelvic rotational capabilities while also acting as a good rotational dynamic stretch after a static trunk rotational stretch.
Use these ideas to help you know what you need to train. With them, I hope you are able to “Get Your Run On!”