For the Love of the Run Week Two: Knee Drive and Posture
Posted on Mar 11, 2015 9:17:00 AM
 

Improving your running mechanics can greatly impact your speed, efficiency and overall performance, as well as decrease your likelihood of injury. Our For the Love of the Run series provides you with some super helpful tips and tricks to help you perfect your running techniques and develop better functional movements so you can run stronger, longer.


In this installation, we take a look at building better posture and knee drive, as well as improving hip and ankle mobility. These exercises will make your stride more even and consistent, and help to identify any imbalances in strength or mobility you may have across your left and right sides.



TRX Lateral Lunge
Logic:
Though running is mostly a linear activity, it’s really important to develop your ability to move from side to side as well. Improving your hip mobility and single-leg strength and stability will help you while pivoting, turning or running on uneven surfaces - particularly helpful for trail running.


Set Up:
Stand facing the anchor point with your feet about double-shoulder-width apart, holding the Suspension Trainer by the handles. Brace your core and keep your head and chest up before your start moving.


Movement:
Drive through your left foot in order to lunge down on your right side. Let your hips drop down and back, and maintain an upright torso, with your shoulders pulled back. Keep your feet flat. Focus on opening up the inner thigh of your non-lunging leg.


Return:
Drive through your lunging leg to return to center, pausing for a moment to reestablish your plank, then repeat on the other side.


TRX Forward Lunge to I
Logic:
This exercise increases flexibility in the hip flexors while teaching you to generate power through your core. This will help to improve knee drive and maintaining good posture, especially when running up hills or stairs.


Set Up:
Stand facing away from the anchor point holding the handles with your hands and your arms straight out in front of you.


Movement:
Lunge forward until your front knee is bent at 90 degrees, letting the knee of your trail leg kiss the ground. As you lunge down, your arms should go directly overhead, unloading your legs slightly so you can focus on the stretch.


Return:
Brace your core, press your hands into the handles and drive through your front foot to return to the start. Reestablish your plank before repeating on the other side.


TRX Low Row
Logic:
When fatigued, runners have a tendency to internally rotate their shoulders, putting their torso in an inefficient position from both a mechanics and a oxygen-uptake standpoint. This exercise will strengthen the core and shoulders to reinforce good position throughout the full duration of a run.


Set Up:
Stand facing the anchor point and lean back while holding your self up with the Suspension Trainer. Brace your core and focus establishing a strong plank with your shoulders pulled down and back.


Movement:
Maintaining your plank, use your back muscles to pull your chest up to your hands.


Return:
Lower yourself down in one slow, controlled movement.



TRX Balance Lunge:
Logic:
Build single-leg strength, balance and stability to produce an even and efficient stride.


Set Up:
Stand on one foot facing the anchor holding on to the handles of the Suspension Trainer.


Movement:
Lunge back until your front knee is bent to 90 degrees, letting your rear foot hover above the ground and keeping shoulders, chest and eyes up.


Return:
Use your glute and hamstring to bring you back up to the top. Pause for a moment to reset your plank before starting the next rep.
 


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