Exercise for Runners for Optimal Performance - By: Aline Heller

Numerous studies of videos of runners and sprinters have shown that athletes can make significant improvements in their performance by developing specific types of movements in their joints and limbs, as well as enhancing their overall range of motion. The following exercises aim to increase a runner's strength, flexibility, muscle automaticity and speed by improving form, stride and agility.

You would need resistance tubing tied securely with a cord to a post or any similar stationary object. Choose a resistance tubing with your preferred level of resistance. As a general rule throughout these exercises, avoid turning your upper body and shoulders while running. You need to have good ankle joint extension. Likewise, avoid full straightening of your push-off leg. A slight bend on the knee of your push-off leg will allow you to get the most horizontal force. These will ensure your maximization of your push-off forces.

The first exercise is the heel raise exercise. Put on a sacroiliac (SI) belt. Position the tubing under the balls of your feet and secure the ends of the tubing to your SI belt. You can also secure the ends of the tubing to a post, or alternatively, have somebody hold the ends of the tubing. Stand upright while balancing yourself on the balls of your feet. Slowly lower your heels until you start to feel your Achilles tendon stretching. Raise yourself again and hold the position for around 2 seconds. Repeat these movements ten times. This exercise is ideally performed on a steady, secure board, about two to four inches above the ground.

The second exercise deals with flexing your hip joints. Your hip flexors in front of your hips are largely responsible for your forward thigh drive. This, in turn, lengthens your stride and amplifies your push-off. For this exercise, find a stationary object where you can attach the resistance tubing at about the height of your knees. Secure the other end of the tubing to your ankle. Position your thigh as you would after a push-off, that is, your leg behind your body, until you feel tension from the tubing. Take a deep breath and hold your breath as you drive your thigh forward. Keep your knee at a bent position with your shin parallel to the ground until your thigh has moved past the vertical position. For long distance running, a 40 to 50 degree elevation from the vertical would be sufficient height for the thigh and would help conserve energy needed for the longer running pace. For shorter distance sprints, going above these angles can provided added speed as it lengthens the stride. Do not, however, raise the thigh so much it is already parallel to the ground. This moves your thigh upward, giving you vertical height, instead of driving you forward and increasing your horizontal speed. Excess vertical push-offs unnecessarily uses up more of your energy, causing you to feel fatigue earlier.

The last exercise involves the extension of your hip joints. Stand in front of the post and secure your resistance tubing to a higher portion of the post. Attach the other end of the tubing to your ankle. Raise your leg until your thigh is just a bit lower than parallel to the ground. As you straighten your leg, pull the tubing downwards until your foot touches the ground beside your other leg. Repeat this ten times.

About the Author

Aline Heller writes about sports and fitness. To learn more about exercises for runners, go to Pilates 4 Runners. Another resource is Six Week Technique Running Program.

Article Directory Source: http://www.articlerich.com/profile/Aline-Heller/211335

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