Strength training/Maintenance For the Runner Tuesday, November 13, 2018 Strength training/Maintenance For the Runner

Tuesday, November 13, 2018 STRETCHES 2

Hip Flexor Stretch with Rotation Start in half kneeling, keeping trunk upright, pull buttocks under trunk while trying to flatten back Hold this position while rotating the trunk to one side then the other, holding each for 30 seconds ___ Repetitions ___ Sets ___ Times /Day

___ Repetitions ___ Sets ___ Times /Day Hamstring Stretch Tuesday, November 13, 2018 Start with your foot up on a box/step Lean forward, bending at the hip, keeping your back straight until a stretch is felt on the back of the thigh. ___ Repetitions ___ Sets ___ Times /Day

___ Repetitions ___ Sets ___ Times /Day Calf Stretches Tuesday, November 13, 2018 Place one leg back with the knee straight; lean forward until a stretch is felt in the calf. Place one leg back with the knee slightly bent; lean forward until a stretch is felt in the calf/achilles tendon. ___ Repetitions ___ Sets ___ Times /Day

Plantar Fascia Stretch Tuesday, November 13, 2018 Start with your toes extended against wall and foot flat on the ground. Lean forward, pushing knee toward the wall and hold for 20 seconds. ___ Repetitions ___ Sets ___ Times /Day

Foam Rolling Piriformis Start sitting on foam roller, with foot on opposite knee and arms behind Slightly tip towards side of bent knee and roll back/forward ___ Repetitions ___ Sets ___ Times /Day

___ Repetitions ___ Sets ___ Times /Day Foam Rolling IT Band Start on your side with hip on foam roller and opposite leg bent with foot on ground in front Use foot and hands to roll from hip down to knee and repeat ___ Repetitions ___ Sets ___ Times /Day

STRENGTH & NEUROMUSCULAR CONTROL Tuesday, November 13, 2018 STRENGTH & NEUROMUSCULAR CONTROL 9

___ Repetitions ___ Sets ___ Times /Day Clamshells Lying on side with hips and knees slightly bent Lift the top knee up and back keeping feet together; do not let trunk roll backward Slowly lower leg back to starting position ___ Repetitions ___ Sets ___ Times /Day

___ Repetitions ___ Sets ___ Times /Day Reverse Clamshells Lying on side, with legs stacked and hips and knees slightly bent Lift foot up and slightly forward while keeping knees together Return to starting position and repeat ___ Repetitions ___ Sets ___ Times /Day

Side-lying Hip Abduction Lying on side with top leg straight, bottom hip/knee bent, and hips stacked on top of each other Lift the top leg up and back Slowly lower leg back to starting position ___ Repetitions ___ Sets ___ Times /Day

___ Repetitions ___ Sets ___ Times /Day Lateral Band Walks 1. Begin in athletic position (hips/knees slightly bent) with band at ankles 2. Keep hips and knees in good alignment 3. Sidestep in a controlled manner against resistance 4. Keep feet at least shoulder width apart, do not let feet drag along the ground ___ Repetitions ___ Sets ___ Times /Day

___ Repetitions ___ Sets ___ Times /Day Monster Walks Tuesday, November 13, 2018 Start with band around ankles and feet shoulder width apart, keep knees and hips slightly bent Step sideways and forward keeping tension on the band On the way back step back and out to the side ___ Repetitions ___ Sets ___ Times /Day

___ Repetitions ___ Sets ___ Times /Day Single Leg Squats Standing on one leg, sit back into a squat while keeping knee over the foot Do not allow knee to come forward of toes, or knee to bow in and try to keep hips level Push through heel and return to starting position ___ Repetitions ___ Sets ___ Times /Day

Unilateral Deadlift with Stick Start in standing on one leg with stick in contact with head, back and sacrum. Slowly pivot forward over stance leg, allowing your opposite leg to come up behind you (while keeping stick in contact with head, back and sacrum) Pull yourself back up to starting position, trying not to have to put opposite leg on ground ___ Repetitions ___ Sets ___ Times /Day

___ Repetitions ___ Sets ___ Times /Day Lunges (3 planes) Forward lunge Start in standing, take a large step forward and slowly lower to the ground by bending at both knees Do not allow from knee to come forward of toes Keep knee inline with foot and do not allow trunk to lean to side Push off through heel and return to starting position Sideways Lunge From standing position, take a large step sideways Slowly lower to the ground over the outside leg until about 90 deg of knee flexion, keeping the other knee straight Make sure you sit back and keep knee over foot Oblique lunge Take a large step to the side and back Pivot over plant leg and perform a lunge, keeping knee over foot ___ Repetitions ___ Sets ___ Times /Day

___ Repetitions ___ Sets ___ Times /Day Prone Plank Start on your stomach and push up onto your elbows and toes Keep head in neutral and keep hips at level of head. Keep arms directly under shoulders ___ Repetitions ___ Sets ___ Times /Day

___ Repetitions ___ Sets ___ Times /Day Side Plank Start on side with legs stacked and push hips up while balancing on elbow and feet Hold for then repeat on opposite side ___ Repetitions ___ Sets ___ Times /Day

___ Repetitions ___ Sets ___ Times /Day Single Leg Bridge Start on your back, with knees bent and feet on ground Lift one leg and hold in the arm Push hips up to and slowly lower back to the floor and repeat ___ Repetitions ___ Sets ___ Times /Day