Boot Camp

Core stabilizing exercises – to improve ability to stabilize your spine.
Exercise: Basic Plank

How:

  • Starting in a push up position but with your elbows bent directly underneath your shoulders resting your weight on your forearms, your body should form a straight line from your shoulders to your ankles.
  • In that position, brace your core by contracting your abdominal muscles
  • Holding this position for 30-60 seconds while breathing deeply
  • Repeat 2-3 times

Glutes and Hamstrings – runners tend to have stronger quads and often a weakness in the hamstrings and glutes causes imbalances which leads to injuries.
Exercise: Hip Raise using a soccer ball or Pilates stability ball

How:

  • Lie faceup on the floor with your knees bent and our feet on top of a soccer ball or Pilates stability ball
  • Raise your hips so that your body form a straight line from your shoulders to our knees
  • Pause for up to 5 seconds in the up position before slowly lowering your body back to the starting position
  • Do 10-20 reps
  • Repeat 2-3 times

Hip Abduction Exercises – exercises targeting the gluteus medius
Exercise: Theraband Side Leg Raise

How

  • With your feet hip width apart, tie a Theraband around your ankles
  • Lying on your left side on the floor with your feet hip width apart, a straight line running from your shoulders to your ankles
  • Rest your head in your left arm and brace your right hand on the floor in front of your chest
  • Keeping the rest of your body perfectly still, raise your right leg as high as you can pulling out on the Theraband
  • Pause for 2-3 seconds, then returning to the starting position
  • Do 10-20 reps on each side
  • Repeat 2-3 times

Hamstrings and Foot Stabilising exercises – Balancing exercises help to stabilize the feet strengthening the ankles and Achilles tendons.
Exercise: Single-Leg Deadlift

How:

  • Holding dumbbell or a soccer ball in your hands and balancing on your left foot, lift your right foot behind you and bend your knee so the right lower leg is parallel to the floor
  • Bend forward at your hips, and slowly lower your body as far as you can, or until your right lower leg almost touches the floor.
  • Hold for 2-3 seconds before pushing through your heel of your supporting leg and contracting your glutes and hamstrings as your return to the starting position.
  • Do 10-20 reps on each leg
  • Repeat 2-3 times