3 Exercises for Austin Runners

As we approach the Annual Austin Marathon in the next few months, we thought it may be beneficial to cover some exercises that may be beneficial to mix into your weekly workout routine.

Preparing properly for your marathon, or even just longer distance in running, needs to include some strength training. Strength training helps keep your joints healthy, improve running economy and help reduce chances of injury. Don’t get this mistaken that you have to become a bodybuilder or spend hours in the gym… Not the point we are trying to get across at all.

We frequently treat running injuries and one of our jobs as a Physical Therapist is to help guide a patient into strength training in conjunction with maintaining running volume safely. These are some exercises we frequently use to rehab our running population!

1. Captain Morgans (We didn’t pick the name)

• We like this exercise because it helps maintain pelvic stability, quad and foot control while running. Plus it’s pretty easy to find a ball like this or a substitute.

• Aim for 2-3 sets of 15-20 reps/leg, you should feel a pretty good burn by the end of a set

• You can also use these as a warmup before you go running

2. Lateral Band Walks

• We like these to warmup up the glutes before running, which again, help maintain pelvic alignment/stability while running. Not to mention, a band is extremely minimal equipment and super easy to pack while traveling!

• Aim for 2-3 sets of 12-20 reps

3. Step ups

• These can be brutal on the leg muscles, but are a very well rounded exercise for people limited on time. There are also many ways to perform a step up. This video will guide you from a beginner level to a more advanced version.

• Aim for 2-4 sets of 6-10 reps per leg, try to get heavy on these!

DISCLAIMER:

• This is not the “end all Be all” of running exercises, but they are 3 exercises we use frequently in rehab and can certainly help reduce the chance/severity of running injuries. If you are new to running or a runner struggling with pain, reach out to us and let us help you achieve your goals!