DK SCIENCE OF RUNNING

STAGE ONE STAGE TWO
Draw back the ball of your foot towards Relax your foot, allowing it to
your heel to raise your arch in a dome return to the starting position.
shape and shorten your foot. Keep the Repeat stages 1 and 2.
outside of the foot in contact with the
floor and the toes relaxed – do not curl Intrinsic muscles
them. Ensure the weight of your leg is stretch
applied evenly through your heel and
forefoot. Hold for 5 seconds. Medial arch
descends

Core and upper legs

The spinal extensors and transversus
abdominis engage isometrically, neither

lengthening or shortening, to maintain
an upright posture and support the
motion. In your upper legs, the hip
flexors and the adductor magnus
also engage to support your body.

Spinal Spine
extensors
TransTveenrssuorsAfdaadbsudcciotaomrliamnHtaaigsiepnus
Foot core lengthens

Knee Medial arch rises
AbQAdbuudactduorcrtatohrualsldipulgciiatsintameinimi Intrinsic foot muscles
LFFluleemxxboorrirchadl.alslm.ucbisrebvriesvis engage concentrically
Keep toes relaxed

LATERAL–
INFERIOR
VIEW

Foot

The intrinsic muscles of the
foot shorten under tension as
you draw the base of your big
toe towards your heel. This
concentric action strengthens
and stabilizes the arch.

101

FOOT DOMING

CLOSER LOOK

The foot is an incredibly complex structure
that can act as both a spring and a shock
absorber during running (see pp.18–19).
As a runner it is well worth taking the time
to understand its anatomy (see pp.22–23)
and to strengthen its structures with
targeted exercises like Foot Doming.

PRONATION NEUTRAL SUPINATION

Transverse Subtalar neutral
section of
mid foot When the foot is midway between pronation and supination, it is
in a neutral position, referred to as “subtalar neutral” because the
LOCATOR ankle (subtalar) joint is aligned in its neutral zone. The talus stacks

Extensor hallucis Extensor digitorum squarely on the calcaneus, allowing the tibia and fibula to sit
brevis (tendon) brevis (tendons) squarely on top without any rotation at the ankle joint in the frontal

Plantar Dorsal plane. The knee should then be directly over the ankle if sitting.
interossei interossei Aim for this position at the start of the exercise so you begin with
Abductor
hallucis Opponens the muscles in a mid-range position.
digiti
Flexor minimi
hallucis
Abductor
brevis digiti
minimi

INTRINSIC Adductor Flexor digitorum Flexor digiti Intrinsic
MUSCLES hallucis brevis (tendons) minimi brevis muscles engage
concentrically
to raise arch

Extensor Extensor
hallucis digitorum
longus longus
(tendon) (tendons)

EXTRINSIC Flexor hallucis Flexor digitorum
MUSCLES longus (tendon) longus (tendons)

Intrinsic and extrinsic foot muscles STAGE ONE ANTERIOR–MEDIAL VIEW

Foot doming strengthens both the intrinsic and extrinsic muscles
of the foot. The extrinsic muscles originate from outside the foot,
specfically the anterior, posterior, and lateral lower leg. They enable
inversion, eversion, plantarflexion, and dorsiflexion of the ankle. The

intrinsic muscles are located within the foot and are primarily
responsible for stabilizing the foot and arch.

102

STRENGTH EXERCISES Ankle and Foot

Medial Medial arch FOOT DOMING PROGRESSIONS
arch flattens during
midstance Dynamic Foot Doming

RAISED FLATTENED Progressions for this exercise (see
MEDIAL ARCH MEDIAL ARCH p.100) involve increasing the amount
of weight passing through the arch,
Medial arch: the shock absorber adding movement, and mimicking
the actions of running by using
As the arch collapses in the midstance phase of running (see single-leg versions. Add weight to your
p.67), the medial longitudinal arch flattens and elongates. This upper body by holding dumbbells,
acts as a shock-absorption mechanism, as the plantar fascia increasing the weight over time.
and intrinsic foot muscles generate tension to slow down this
collapse and absorb energy from the weight of the body. The Lower yourself
as if sitting
energy is then used to assist in propulsion as the foot in a chair
resupinates and pushes off the ground. The foot provides
up to 17 per cent of the energy required to power a stride. SQUAT

Perform Foot
Doming on one

leg at a time

SINGLE LEG

Relax your toes Relaxing your
– do not curl intrinsic muscles
them as your allows your arch
muscles engage to drop

STAGE TWO ANTERIOR–MEDIAL VIEW

103

STRENGTH EXERCISES Foot and Ankle

RESISTED TOE

Strong intrinsic muscles (see p.102) allow the foot to
alternate between rigidity and flexibility, providing a stable
foundation throughout the running cycle (see pp.66–69).
This exercise strengthens the intrinsic muscles of the foot
as well as the extrinsic muscles and tendons supporting
the medial and lateral longitudinal arches (see p.106).

THE BIG PICTURE

You will need a resistance band to perform this exercise. Keep
both feet planted on the floor throughout, or if you find it more
comfortable, draw back the non-focus foot to rest on its toes.

If new to this exercise, perform 3–4 sets of 10–12 repetitions.
To advance, first increase the resistance (see p.99), then work
through the following progressions to perform the exercise:
while standing; while standing on one leg.

Lean forwards KEY Lengthening
slightly Joints without tension
(stretching)
Brace forearms Muscles Held muscles
against your Shortening without motion
thighs under tension
Lengthening
under tension

Hold the band PREPARATORY STAGE
to maintain Sit with your feet
tension shoulder-width apart
Bend focus and your ankles aligned
knee to 90º beneath your knees.
Align focus Reach down and wrap the
knee and ankle resistance band around
vertically your big toe, then brace
the forearms against your
Raise the thighs to maintain tension
big toe off in the band and raise the
the floor big toe off the floor. Focus
on maintaining a stable
foot base – keep both sides
of the heel and forefoot in
contact with the floor.

104

STAGE ONE STAGE TWO
Pushing down against the resistance Raise the big toe back to the starting
of the band, slowly lower the big toe position in a slow, controlled
to the floor in a smooth, controlled movement. Repeat stages 1 and 2.
movement. Hold for 3 seconds.
Raise the big toe
Upper body
Intrinsics engage
The muscles of the torso keep eccentrically to control
you upright by maintaining a the movement

stable isometric contraction, as
do the arm muscles, which
brace against the resistance
of the band.

SpinBarl aecxBhteiinacSeslpiposirsnse
TransTveeBnFrArslseaduoxdcrsohurfaicadobts.ordcrsaiouadmmpielaaiarngfltiniiacssiueaslis
Knee
AbQdAuubacdtdourrcatthouarlsldupicligaistnitameinimi Intrinsic foot muscles
engage concentrically
Flexor d.m. brevis
EAxFtldeednxsuoocrtrohhraallhllauulclciiussclibosrnegvuiss Big toe descends against
the band’s tension

LATERAL– Foot
INFERIOR
VIEW Try to isolate the flexor hallucis
brevis, abductor hallucis, and
adductor hallucis, which
shorten as they engage to
hold the band to the floor. An
efficient big toe joint activates
the windlass mechanism (see
p.111) to raise the medial arch,
helping to stablize the foot
during stance phase (see
pp.66–68) and assist with
propulsion during toe-off.

105

RESISTED TOE Big-toe energy loss Arch Work is
height transferred
CLOSER LOOK During the push-off phase increases to ankle joint
in running, the big-toe joint Plantar fascia
The toes are vital structures in bends, resulting in lost energy. Carbon-
themselves. The muscles that control The windlass mechanism (see shortens fibre plate
them contribute to the overall power- p.111) limits this bending by decreases
generation and shock-absorption resisting the movement. Some flexion at
capacity of the foot. Strengthening recent shoe designs include a toe joint
the individual muscles of the toes carbon-fibre plate to reduce
through exercises like Resisted Toe bending and instead transfer
and its variations will give you a more work to the ankle. While this
stable and powerful base for running. has positive implications for

performance, it increases
stress elsewhere, possibly

increasing risk of injury.

Calcaneus Maintain subtalar
Cuboid neutral (see p.103)
Metatarsals as you dome your foot

LATERAL ARCH Flexor hallucis
Calcaneus longus and brevis
Talus pull your big toe
Navicular to the floor
Medial
Cuneiform STAGE ONE ANTERIOR–MEDIAL VIEW
Metatarsal

MEDIAL ARCH

Strengthening the arches

The two longitudinal arches of the foot are composed
of different sets of bones and are supported by different
muscles (see p.22). Depending on which variation of the

exercise you perform (see opposite), you strengthen
either the medial arch (by exercising the big toe),
the lateral arch (by working the fifth toe), or both
(by working any of the other toes).

106

STRENGTH EXERCISES Ankle and Foot

Hallux valgus (bunion) Big toe bends RESISTED TOE VARIATIONS
inwards
A bunion is a painful bony bump Growth Individual toes
that develops on the medial foot develops at
big toe joint Repeat the exercise with toes 2–5
at the big-toe joint, as pressure to strengthen different intrinsic foot
on the joint causes the big toe to BUNION muscles. For example, when carried
out with the second toe (shown
bend inwards. This deformity below), the flexor digitorum brevis,
gradually increases, making it lumbricals, and quadratus plantae
painful to wear certain shoes or to are activated. When performed with
run. Bunions may be caused by the fifth toe, the abductor digiti minimi
narrow shoes or biomechanics is activated, which strengthens the
(abducted feet). Strengthening the lateral longitudinal arch.
feet with targeted foot exercises
may help prevent and treat bunions. Wrap band
around
target toe

Toe flexors and foot Misaligned big toe
intrinsics engage
eccentrically to resist If your big toe does not align neutrally,
band’s tension but points inwards (as may be the
case with a bunion, see above left),
use a toe spacer between your big
toe and second toe. This brings the
big toe muscles to the optimal length
for exercising, and strengthening the
muscles may improve alignment.

Place spacer
between big
and second toe

STAGE TWO ANTERIOR–MEDIAL VIEW

107

STRENGTH EXERCISES Foot and Ankle KEY Lengthening
Joints without tension
HEEL DROP (stretching)
Muscles Held muscles
The plantar flexor muscles and Achilles Shortening without motion
tendon absorb considerable impact forces under tension
during the loading phase of the running cycle, Lengthening
and also generate powerful propulsion forces under tension
for toe-off (see pp.18–19). Heel Drop
strengthens this muscle group. Flexor digitorum profundusWristSemispinalis capitis
Deltoids
THE BIG PICTURE
TSrPpiceieTcnptroaasrnlLmasBeavlextiredistarseissmcanuihmlssaBiEohuaarjrlaobeslbscdairdhosodiowmorrisanidiisalis
You will need a low exercise step (see
p.99) for Heel Drop, or use the bottom Upper body
step of a staircase. During the exercise, Use the arm holding the
your forefeet should remain in contact railing to stabilize your body,
with the step from the ball of the foot to to avoid having to work on
the tips of the toes only. Hold on to the your balance during the
back of a chair or a stair railing for exercise. Your body should
support. Focus on the calves and Achilles be stable while your calves
tendon as you raise and drop the heels. perform this eccentric work.

If new to the exercise, perform 3 sets
of 10–12 repetitions. To progress, work
through the following progressions: add
weights (see p.99) and reduce to 3–4
sets of 6–8 repetitions; practise on one
leg; increase the speed of the movement.

Caution

If you have a history of insertional Achilles
pain or bursitis, perform this exercise on
the floor and stop the heel drop at the
neutral (flat feet) position, to avoid taking
the ankles into dorsiflexion.

Maintain an Lower legs
upright posture The ankle plantar flexors,
Hold a railing including the gastrocnemius
for support and Achilles tendon, lengthen
under tension as they control
Keep the knees the speed of the heel’s descent.
straight This eccentric action builds
Forefeet are strength through the calf and
planted firmly Achilles complex, the energy
on the step storage-and-return mechanism at
PREPARATORY STAGE work during the stance phase.
Stand with the balls of your feet on the TGibaisAatdrliodscunactneomrtemiKruianosgreneus
step, feet just less than hip-width apart.
Ensure your weight is distributed evenly Soleus
across the forefeet. Keep ankles neutral ExtensoFrlPedxeiorgoritnhoearuullsumcliolsonlngognuugAsusnskle
and feet parallel to the floor. Now raise Abductor digiti minimi
your heels as high as possible.
STAGE ONE Raise the heels as
Slowly (taking 3 seconds), drop your high as you can
heels down as far as they will go in a
smooth, controlled movement. STAGE TWO
As soon as your heels reach their lowest
point, immediately raise them again.
Using a slow, controlled movement
(taking 3 seconds), return them to their
topmost position. Hold at the top for
2 seconds. Repeat stages 1 and 2.

109

HEEL DROP

CLOSER LOOK

Heel Drop and its variations activate the calf, Achilles,
and plantar fascia. If you invest time in strengthening any
one area of the body, make it this group of muscles, which
contributes roughly half the work required for each step.
Included here are variations of the Heel Drop exercise
that work the soleus muscle and the plantar fascia.

HEEL DROP VARIATION

Seated Heel Drop

This version of Heel Drop works the soleus, which
bears loads of up to eight times body weight during
running. Place your forefeet on the step, bend your
knees to 90º, then lay a cushion on your lap with a
weighted barbell on top. Now lower and raise the
heels as in the main exercise, ending the drop stage
when your heels touch the floor or reach their lowest
point. Perform 3 sets of 10–12 reps. To progress, add
weight (see p.99) and reduce to 3–4 sets of 6–8 reps.

Keep torso Place barbell Stand tall, gaze
upright across your forwards, and
lap keep your hips
Thighs are Forefeet and knees
parallel to on step straight
Plantarflexor
the floor muscles engage
eccentrically to
Shape of the arch lower heels

During the exercise, try to STAGE ONE
maintain a subtalar neutral POSTERIOR VIEW
ankle position (see p.103) and
an engaged medial longitudinal
arch (see p.106) as you raise

and lower the heels. This
activates both the intrinsic and

extrinsic foot muscles (see
p.102). Avoid allowing the ankle
to roll in and collapse the arch.

Engage medial
arch as you raise

and lower heels

110

STRENGTH EXERCISES Ankle and Foot

HEEL DROP VARIATION Place a
rolled up
Plantar fascia activation towel under
the toes
To strengthen the plantar fascia,
practise Heel Drop with a rolled-up
towel positioned under your
toes, so that they are maximally
dorsiflexed when the feet are at
the top of the heel raise. Perform
this variation in addition to the main
exercise to prevent or rehabilitate
from plantar heel pain.

Calcaneus
Arch descends

Plantar fascia
lengthens

Metatarsals

Metatarsophalangeal joints
TOES NEUTRAL

Plantarflexor Plantar
muscles engage fascia
concentrically
to raise heels shortens
STAGE TWO
POSTERIOR VIEW Arch rises

TOES FLEXED

Windlass mechanism

The windlass mechanism describes the
shortening of the longitudinal arch that results
from toe dorsiflexion. The plantar fascia acts like a
cable attached to the calcaneus at one end and

the metatarsophalangeal joints at the other.
Dorsiflexion of the toe during the propulsive
phase of the running cycle (see p.68) winds the
plantar fascia around the head of the metatarsal.
This winding of the plantar fascia shortens the
distance between the calcaneus and metatarsals

to elevate the medial longitudinal arch.

111

STRENGTH EXERCISES Foot and Ankle Core

ANKLE TURN OUT Engage your transversus
abdominus to maintain
This exercise strengthens the lateral stabilizers of a neutral and stable spine.
the lower leg – the ankle evertors. During the main stage, The iliopsoas and adductor
as the ankle is inverting, the evertors engage, working muscles stabilize the hip
against the band’s tension to resist the ankle turning to maintain a firm anchor
in, so that the movement is smooth and controlled. for the lower leg muscles.

THE BIG PICTURE SSppiinneal extensors
AIdTlidrouapcnstoosarvsemrasugns uasbdominis
You will need a resistance band for this exercise. Secure it at
ankle height and position your chair so the band approaches
the focus foot medially. It should be taut enough to work the
ankle evertors during stage 1. During the exercise, isolate the
movement to the ankle – do not allow the leg to roll in or out.

If new to this exercise, perform 3 sets of 15–20 reps on each
side with light resistance. To progress, increase the resistance
(see p.99) and reduce to 3–4 sets of 6–8 reps.

Upper body is PREPARATORY STAGE Lower leg
upright and Sit with knees bent to 90º, then
relaxed extend the focus knee slightly The peroneus longus and peroneus
so the back of the heel rests on brevis work eccentrically, lengthening
Hands rest the floor. Reach down and wrap as they slow down the inversion of the
lightly on the band around the focus foot. foot. Strong ankle evertors stabilize the
thighs Relax the ankle so that the lateral ankle, which helps to prevent
forefoot descends slightly into ankle inversion sprains – the most
plantarflexion. Now slowly rotate common type – and promotes
the ankle to fully evert the foot, rehabilitation from them.
maintaining slight plantarflexion
and keeping the knee in position. KPGneraeoesntreoucsnleomniguuss
Tibialis anterior
Knees hip-width Soleus
apart
EAPxEnetexrknotlensenoersuodsribghriateovlrliuuscmislloonngguuss
Align non-focus
ankle and STAGE ONE
non-focus knee Slowly (over 3 seconds) rotate your ankle
vertically
to bring your foot into full inversion.
Relax the ankle Use a slow, controlled scooping motion,
Wrap band
around the keeping the foot close to the floor.
forefoot

112

KEY
Joints
Muscles
Shortening
under tension
Lengthening
under tension
Lengthening
without tension
(stretching)
Held muscles
without motion

Keep knee
still while the
ankle rotates

Rotate at
the ankle
Move foot in
a scooping

motion

STAGE TWO
Take 2 seconds to return the foot into
eversion in a smooth scooping motion.
Repeat stages 1 and 2.

113

STRENGTH EXERCISES Foot and Ankle

ANKLE TURN IN

This exercise strengthens the medial stabilizers of the Core
lower leg – the ankle invertors. During the main stage,
as the ankle is everting, the invertors engage, working Engage your transversus
against the band’s tension to resist the ankle turning abdominus to maintain
out, so that the movement is smooth and controlled. a neutral and stable spine.
The iliopsoas and adductor
THE BIG PICTURE muscles stabilize the hip
to maintain a firm anchor
You will need a resistance band for this exercise. Secure for the lower leg muscles.
it at ankle height and position your chair so the band
approaches the focus foot laterally. As with Ankle Turn SSppiinneal extensors
Out (see pp.112–13), keep the movement within the ankle AIdTlidrouapcnstoosarvsemrasugns uasbdominis
joint – the knee of the focus leg remains still throughout.

If new to this exercise, perform 3 sets of 15–20 reps with
light resistance. To progress, increase the resistance (see p.99)
and reduce to 3–4 sets of 6–8 reps. Then move on to the
progression shown on p.116.

Upper body PREPARATORY STAGE Lower leg
is upright Sit with knees bent to
90º, then extend the focus The tibialis posterior works
and relaxed knee slightly so the back of eccentrically, lengthening
the heel rests on the floor. as it controls the eversion
Knee is Reach down and wrap the of the foot. This muscle is
slightly band around the focus important for controlling
foot. Relax the ankle so pronation. It helps to stabilize
flexed that the forefoot descends the arch through pronation
Relax the slightly into plantarflexion. during the stance phase of
Now slowly rotate the running (see pp.66–68).
ankle ankle to fully invert the
Wrap band foot, maintaining slight KPGneraeoesntreoucsnleomniguuss
around the plantarflexion and keeping Tibialis anterior
the knee in position. Soleus
forefoot
Align non-focus EAPxEnetexrknotlensenoersuohsrabdlrliuegvcitiiossrluonmgulosngus
114 ankle and knee
vertically STAGE ONE
Feet are Slowly (over 3 seconds) rotate your ankle to
hip-width apart bring your foot into full eversion. Use a slow,

controlled scooping motion, keeping the
foot close to the floor.

KEY
Joints
Muscles
Shortening
under tension
Lengthening
under tension
Lengthening
without tension
(stretching)
Held muscles
without motion

Keep knee
still while the
ankle rotates

Rotate at
the ankle

Move foot in STAGE TWO
a scooping Take 2 seconds to return the foot in a
motion smooth scooping motion to inversion.
Repeat stages 1 and 2.

115

ANKLE TURN OUT AND ANKLE TURN IN

CLOSER LOOK Tibia Site of pain
Fibula Talus
The muscles of the medial and lateral Posterior Navicular
lower leg stabilize your ankle joint when talofibular Cuneiforms
you run across rough terrain. They also ligament Cuboid

support the arch from above, especially Anterior LATERAL–
during the early loading phase (see talofibular ANTERIOR
pp.66–68). Practise Ankle Turn Out
ligament VIEW
in conjunction with Ankle Turn In Calcanefibular Metatarsals
to develop all-round strength and ligament
stability in your lower limbs.

Calcaneus

Relax tibialis anterior Chronic ankle instability
and allow ankle to
remain slightly Approximately one in five people with acute ankle sprains go
plantarflexed on to develop chronic ankle instability. Following an acute

Peroneus longus sprain, deficits in balance, strength, and reaction time typically
and brevis engage occur. These can result in recurrent sprains if the condition
concentrically to is not rehabilitated appropriately. Some runners also report
evert ankle
impingement pain in the anterior ankle joint. Strength training
targeting the ankle invertors and evertors may help runners to
avoid this recurring condition or recover from it successfully.

Muscles that Peroneus
evert the ankle longus
Peroneus
The ankle evertors help to brevis
stabilize the lateral ankle and
protect against ankle sprains,
which are typically inversion
sprains. This is important when

running on uneven terrain
such as trails and cambered

surfaces (see p.51).

LATERAL VIEW

ANKLE TURN OUT STAGE ONE ANTERIOR–LATERAL VIEW

116

STRENGTH EXERCISES Ankle and Foot

ANKLE TURN OUT VARIATION Stand tall Do not allow
Medial side tibialis anterior to
Eccentric Eversion on Step of foot is dorsiflex your foot;
unsupported keep ankle slightly
Stand on the edge of a step with the medial
half of your foot off the step. Raise the other plantarflexed
foot, holding a railing for support if necessary.
Slowly (over 3 seconds) roll onto the lateral side
of your foot so the medial side is higher. Hold
for 2 seconds, then slowly (over 3 seconds) evert
the ankle so the medial side is lower. Raise the
medial side again to complete 1 rep. Perform
3 sets of 10–12 reps on each leg. To progress,
hold a dumbbell in the opposite hand and
reduce to 3–4 sets of 6–8 reps.

Tibialis posterior
should be the

prime mover for
this exercise

Muscles that Tibialis
invert the ankle anterior
Tibialis
The ankle invertors are extrinsic posterior
foot muscles (see p.102) that
MEDIAL VIEW
control arch collapse. The tibialis
posterior attaches into the medial
longitudinal arch and slows down

arch collapse during the stance
phase of running (see pp.66–69).

Bearing large loads during
running, this muscle is vulnerable

to posterior tibial tendon
dysfunction. Strength training may

help to prevent the condition.

ANKLE TURN IN STAGE ONE ANTERIOR–MEDIAL VIEW

117

STRENGTH EXERCISES Hip and Knee KEY
Joints
HIP HIKE Muscles
Shortening
Hip Hike strengthens the hip abductors, which play an under tension
important role in maintaining stability of the pelvis during Lengthening
running. Weak or poorly recruited hip abductors have been under tension
linked with a number of running injuries such as iliotibial Lengthening
band pain (see p.61) and patellofemoral pain (see p.57). without tension
(stretching)
THE BIG PICTURE Held muscles
without motion
The glutes are your target here. Use the stance-leg glutes to
raise and lower the opposite hip during the exercise – try
not to rely on the abdominal muscles on the non-stance
side to lower the pelvis.

If new to this exercise, perform 3 sets of 10–12 reps on
each side. Once comfortable, add weights (for example,
hold a dumbbell on the opposite side of the body to the
stance leg) and reduce to 3–4 sets of 6–8 reps.

Upper body and hip

Your hip abductors, especially the gluteus medius,
control the contralateral pelvic drop (CPD, see p.73).
Strength in these muscles helps during the early
loading stage of the running cycle (see p.66), when the
ground reaction force produces a torque (see p.49)
around the hip that causes CPD. Eccentric control of
the hip abductors determines the magnitude and rate
of the CPD. The spinal extensors of the lower back
also help to control the descent of the hips.

SGpliuntaeul sexmteendsiourss
Tensor fascia latae
Hip
AGdlduutecutosrmmaaxginmuuss

Gaze
forwards

Keep the upper
body upright
and relaxed

Rest hands
lightly on hips

Keeping hands on hips
allows you to feel and
gauge the movement

Stand still on the
stance leg as the hips
move in isolation to

tilt up and down

Bend the knee
to 90º

Keep the knee STAGE ONE STAGE TWO
straight and Slowly (over 3 seconds), raise the Slowly (over 3 seconds) lower the
stand tall on non-stance hip, so that the pelvis is raised hip as far as it will go so that
the stance leg lower on the stance side. Hold for it is now higher on the stance side.
PREPARATORY STAGE 2 seconds. Repeat stages 1 and 2.
Stand tall with hands on hips. Keeping the
knees aligned, bend one knee to 90º and
raise the heel behind you so that the shin
is parallel to the floor. Relax the foot.
Ensure the hips are level and your weight
is evenly distributed across the stance foot.

119

STRENGTH EXERCISES Hip and Knee KEY Lengthening
Joints without tension
STEP DOWN (stretching)
Muscles Held muscles
The quadriceps and hip abductors are among Shortening without motion
the main muscle groups used in running. One under tension
important role they play is to help control knee Lengthening
alignment. Training these muscles with exercises under tension
like Step Down increases strength and control,
and reduces your risk of injury. Caution

THE BIG PICTURE If you feel anterior knee pain during the
exercise, consult a physiotherapist to
You will need an exercise step that is 10–15cm ensure you are not aggravating your
(4–6in) high for this exercise. Note that the focus condition (see p.98).
leg is the stance leg, not the stepping leg. Ensure
it is fully supported on the step – your toes Hip and upper leg
should not extend over the edge. Concentrate
on the stance-leg quads and glutes as you As you control the descent
bend and straighten the knee. Also, pay of your centre of mass,
attention to the position of the stance knee
throughout the exercise; it should not move the quadriceps, gluteus
from side to side. Maintaining its position in muscles, and proximal
the frontal plane (see p.10) is important in hamstrings work eccentrically,
this exercise. Do not transfer any weight mimicking the stresses they
onto the stepping leg when it reaches the experience during the loading
floor. Simply touch down with the heel phase of running (see p.66).
before you raise the leg again. Ensure the knee does not move
medially as you bend, and travels
If new to this exercise, perform 3 sets of only within the sagittal plane.
10–12 reps on each side. To progress, add
weight (see p.99) and reduce to 3–4 sets TeGBnGilsculoeuptrestRufeVfaueseamscsmsctotiumuraasisexslfdlialeamoimtHntuaeuogrsiersaphilseias d
of 6–8 reps. Then move on to Single Leg Hop
(see pp.154–55) Box Jump (see pp.150–51).

Gaze Relax the Lower leg
forwards upper body
The ankle plantar flexors
Hands on hips, help to control the forwardsAbductor digitiPermoineniAusnmkbilreevisFully extend
standing tall progression of the knee over the the hip and
Keep the ankle. The medial and lateral stand tall
pelvis level leg muscles help to maintain Lock the
Knee straight stance knee
Feet hip-width stability in the stance leg. into extension
apart Knee Keep your
weight through
ExteGPnesaTorsroitnbdriioeagucilntisoseSrlaumoonmnlietgueuluorssnisogrus your heel

Keep knee
straight

PREPARATORY STAGE STAGE ONE STAGE TWO
Stand tall on the step, hands on hips. Slowly (taking 3 seconds) bend the Slowly (taking 3 seconds) straighten
Shift your weight into the stance leg. stance knee to lower the “stepping” foot the stance leg to return to the
Now reach out in front of you with the to the floor, touching it lightly with the starting position. Hold this position
non-stance leg as though about to step heel. Keep the weight through the heel for 2 seconds. Repeat stages 1 and 2.
down. Ensure you keep your hips level. of the stance foot throughout the
movement, and your hips level.

121

STRENGTH EXERCISES Hip and Knee Caution

STEP UP If you feel anterior knee pain during the
exercise, consult a physiotherapist to
This exercise offers a great method of ensure you are not aggravating your
strengthening the quadriceps and glutes – condition (see p.98).
these muscles play an important role during
the propulsion stage of running. SemSpisipnianlaelixstecnaspoirtiss Upper body
Deltoids
THE BIG PICTURE Swing the arms, raising the
Pectoralis major opposite arm to help drive the
You will need an exercise step at least 30cm Biceps body up, just as you would for
(12in) high for Step Up. The focus leg is
the one that remains on the step. Ensure TSrearnrLasBvatuetrirsasssucaTihsmnriaituaceSbslerdpipidsoiosmnorreisniis running. The core and back
it is fully supported on the step and that muscles engage to support
your toes do not extend over the edge. This the upward driving movement.
exercise involves the coordinated movement
of your arms and legs. The arms adopt a KEY
running position – as you shift your weight Joints
onto the focus leg, raise the opposite arm to Muscles
the raised leg, as you would if running. Shortening
under tension
If new to this exercise, perform 3 sets of Lengthening
10–12 reps on each side. To progress, add weight under tension
(see p.99) and reduce to 3–4 sets of 6–8 reps. Lengthening
without tension
Hip and leg (stretching)
Held muscles
As you step up, focus on the glutes and without motion
quads. Their concentric work here mimics
their action during the propulsive part of the
running cycle (see p.68). Strengthening the
concentric function of the glutes, proximal
hamstrings, and quadriceps as you fully
epabxrotielpitnuydltsotiohpnerohfodipruccaeenfdoarnktnoeeexep-oliomffs. pivreovesGthlIuelHitiToeruipepssnomsaoserdfiuasscia latae

Stand tall PeroAnnekulselongusBiceps femoris long head
ExtTenibSsiooGarllKeaidusBisngsRatViirenctaoeoeetccrsepuntrtsuuimeomsfsrelofimlnueamgostureosirsraislsihsort head
STAGE ONE Return the Raise the
Bend the arms Push up through the heel raised foot to opposite arm
to 90º angles and straighten the focus leg to the raised leg
to transfer your weight onto its starting
Keep the pelvis the step, as you bend the position Engage the
level throughout non-focus leg and drive the quads to step
Ensure your knee upwards. Coordinate back with
weight is applied the running motion of your control
evenly through arms with the leg action,
both feet raising the opposite arm to
the raised leg in a driving
motion. Keep the hips level
and extend through the
stance knee and hip. Hold
the position for 2 seconds,
standing tall and stable on
the focus leg.

PREPARATORY STAGE STAGE TWO
Stand tall with the step in front of you. Return the non-focus leg to the floor,
Raise the focus leg to place it on the coordinating with the arm movements,
step. Bend each elbow to a 90º angle and to return to the starting position.
adopt a running position with the arms, Repeat stages 1 and 2.
raising the opposite arm to the focus leg.

123

STEP DOWN AND STEP UP

CLOSER LOOK

The movements involved in these exercises mimic the early loading
(Step Down) and terminal stance (Step Up) phases of running.
Learning how to control these movements, and building strength
for them, will improve your efficiency as a runner.

STEP DOWN VARIATION Keep your
pelvis level
Single Leg Squat Bend stance knee
to roughly 45º
This exercise strengthens the
glutes, quads, and hip abductors. Stance foot
Stand tall with hands on hips. Raise faces forwards
one foot and bend the knee to 90º,
keeping it aligned with the stance
knee. Slowly (over 3 seconds) bend
the stance knee to lower yourself,
then slowly (over 2 seconds)
straighten it to return to the starting
position. Perform 3 sets of 10–12
reps. To progress, add weight (see
p.99) and reduce to 3–4 sets of
6–8 reps. If you feel anterior knee
pain during the exercise, consult
a physiotherapist (see p.98).

Hip abductors
External rotators
Even load on
joint structures

Keep stance Lower your body by
knee over toes bending the stance
as you bend
knee; your quads
Knee alignment engage eccentrically

When performing Step Down, it is important to to control your
maintain the alignment of the stance knee. It should descent
move primarily within the sagittal plane (see p.10)
as you descend and rise. Engage the hip abductors Keep weight off
lowered foot;
and external rotators to avoid the valgus collapse
of the knee (see p.73) towards the midline. simply touch the
floor with your heel
124
STEP DOWN STAGE ONE
ANTERIOR VIEW

Stand tall and STRENGTH EXERCISES Hip and Knee
engage core
muscles Gluteus
medius
Lift knee in a Gluteus
driving action maxiumus
Hamstrings
Extend through
hip, squeezing Prime hip movers

gluteus maximus When we run, the hip extensors produce much of the force
to stand as tall required to propel the body forwards. Given their proximity to
as possible the axis of rotation of the hip, the glutes should be the prime
Keep your weight mover for this action, with the hamstrings working secondarily.
through heel of Regularly spending long hours seated lengthens the glutes
stance foot and inhibits them from being recruited, placing undue strain
on the hamstrings. The Step Up exercise targets the glutes,
STEP UP STAGE ONE
POSTERIOR–LATERAL VIEW which results in better recruitment of these muscles.

Quadriceps
working
eccentrically
Quadriceps

working
concentrically

EARLY TERMINAL
LOADING STANCE

Role of the quadricep muscles

During the loading phase of running (see p.66), the knee
flexes to absorb the ground reaction force – the quads work

eccentrically to control the rate of this flexion. During the
propulsive phase (see p.68), they work concentrically to extend

the knee and drive the body forwards. These actions are
mimicked during the Step Down (eccentric) and Step Up
(concentric) exercises, which target the quads to improve

their performance in running and help to avoid injury.

125

STRENGTH EXERCISES Hip and Knee TBrricaecphsioEmrleabdidoialawlihseadUpper body

STANDING The core muscles hold a stabilizing
HIP ROTATION contraction throughout the exercise to
help keep the torso and hip locked in as
Performing this exercise regularly strengthens the hip one unit and allow you to maintain your
abductors and external rotators. These muscles provide
stability at the hip during running, which helps to posture and balance as you rotate.
prevent injury and improve running form. Semispinalis capitis

THE BIG PICTURE TSrapnisnvaerlseuxstaDeSbnedpslBotoiromnariscdeihnsiiaslis

The rotation of the torso in this exercise Focus hip
is achieved by using the hip muscles of the
stance leg, not by turning out the opposite When done correctly,
hip. Focus on using the glutes (located at the the deep external rotators
side of the hip) of the stance leg as you rotate.
Ensure the knee of the stance leg stands tall of the hip and the glutes
and faces forwards throughout the exercise. experience a good burn in this
Keep the opposite hip flexed to 90º, and the exercise, working concentrically to
pelvis square with the chest, so that they turn rotate the body around the stance
as a unit. Keep your hips level throughout. leg. Strength in these muscles
encourages the knee to resist
Perform 3 sets of 15–20 repetitions on collapsing inwards during the loading
each side. Then move on to Single Leg Ball phase of the running cycle (knee
Squat with pelvic rotation (see pp.136–139). valgus, see p.73). The hamstrings,
TensorGPflaussotceaiusasImllmaiaatejacdoueirusqsuadsp,raonviddehisptaffoblerilxitthoyerasmnedonvsgeuampgpeeontrott.
Hip
AdductoPr emctaingneuuss

RVecatsuVtusasfsetmumseodlraiiatselrias lis

Gaze forwards

Rest hands KEY Keep your
lightly on hips Joints hips level
Keep the Muscles Stance leg
hips level Shortening faces forwards
Relax the under tension throughout
raised foot Lengthening the exercise
under tension STAGE TWO
Keep weight evenly Lengthening Return the torso and pelvis back
distributed across without tension to the starting position as shown
the stance foot (stretching) in the preparatory stage. Repeat
PREPARATORY STAGE Held muscles stages 1 and 2.
Stand tall with your hands on your hips. without motion
Raise one knee in front of you so that
the thigh is parallel to the floor, keeping STAGE ONE
your hips level. Using the glute muscles of the stance hip, slowly rotate
your pelvis and torso in the direction of the raised leg.
Keep the torso locked in with the pelvis so they turn as
a unit. Ensure the stance leg does not turn in. Go as far
as your hip range of motion allows. You may feel a stretch
through the anterior hip during this stage.

127

STANDING HIP ROTATION Keep your
shoulders back
CLOSER LOOK
and relaxed
Due to the ball-and-socket configuration of the hip joint
(see p.26), rotations occur in all three planes, enabling a
broad range of movement. The hip muscles play a key role
in controlling these movements, as well as in absorbing the
GRF (see pp.46–47) and generating power for push-off.

Pelvis Piriformis
Obturator Gemellus
superior
externus Obturator
Quadratus internus
Gemellus
femoris inferior
Femur

Deep six external rotators Drive the
movement
The muscles in this group all originate from the pelvis through glutes
and insert on the femur (thigh bone). They externally and deep hip
rotators
rotate the hip (or control internal rotation) and Try bending the
stabilize the sacroiliac joint during the loading and focus knee slightly
midstance phases of running (see pp.66–67). They if you find the
maintain the alignment of the hip joint by keeping the movement difficult
ball centred in the socket during movement, so that
STAGE ONE
larger muscles can work effectively. POSTERIOR–
LATERAL VIEW
Pelvis is Pelvis tilts
balanced, forwards,
with neutral exaggerating
lumbar curve lumbar curve

NEUTRAL ANTERIOR TILT

Pelvic alignment

The degree of anterior pelvic tilt during running affects the amount of hip
extension achieved in toe-off. While some anterior tilt is required, excessive
tilt may increase the risk of femoroacetabular impingement (see p.27) and
place the hip extensors at a mechanical disadvantage for generating force.
To minimize excessive tilt, target the hip extensors with exercises, and limit
the time spent seated, which puts your hip flexors in a shortened position.

128

STRENGTH EXERCISES Hip and Knee

Rotate from your STANDING HIP ROTATION VARIATION
chest, keeping
torso, pelvis, and Supported Hip Rotation
arms locked
together as a unit If you have difficulty engaging
your gluteal muscles while
Keep non-focus performing Standing Hip
hip flexed to 90º Rotation, wrap a resistance
band around your knee to
give your stance (focus) leg
something to push against
during the exercise.

Secure band to a fixed
point at knee height

Wrap resistance
band around

the stance knee

Place hands Muscle action Poor recruitment
on hips to limits pelvic drop of hip abductors
causes pelvic drop
“lock in” your
upper body

NEUTRAL CONTRALATERAL
PELVIS PELVIC DROP

STAGE ONE Gluteus medius
POSTERIOR-
LATERAL VIEW This muscle is often referred to as a hip abductor,
but rarely is this its function, as we do not often lift our
thigh out to the side. (That is an “open-chain” action,
with the foot not in contact with the ground.) Instead,
the major function of the gluteus medius is its reverse
action, when the foot is fixed and the gluteus medius
keeps the pelvis level. (This is a “closed-chain” action,

with the foot connected to the ground.) In running,
this function prevents excessive contralateral pelvic
drop (see p.73) and excessive hip adduction during

the loading phase of running.

129

STRENGTH EXERCISES Hip and Knee Upper body

HIP The abdominal muscles
EXTENSION engage to maintain the neutral
position of the pelvis and prevent
The gluteus maximus is the primary hip extensor
and is an important contributor to the propulsion it from tilting forward. Having
force in terminal stance (see p.68), especially as your hands on the crest of the
speeds increase. This exercise strengthens the pelvis allows you to monitor that
gluteus maximus and reinforces its role as the movement and control the tilt.
primary hip extensor.
Semispinalis capitis
THE BIG PICTURE VaSsteumSs eilatmetneirmdailenismosbursaneous Gluteus medius Deltoids
BiRceHepTcsGiteupfnlesumsfotoeerrmuisfosalrosminscgiaahxeliaamdtuaes
You will need a resistance band for this TriSceppisnamTlBeredraBxaniratcsaevhlnceirhohEssrueioalaasbrdlsdaoiibSsawdploiismnienis
exercise. Attach it to a secure point directly
in front of you at ankle height. It should KEY
be taut enough to work the glutes and Joints
hamstrings as they extend the hip to Muscles
draw the focus leg backwards. Shortening
under tension
If new to the exercise, perform 3 sets Lengthening
of 15–20 reps on each side. To progress, under tension
increase the resistance by tightening the Lengthening
band or using a higher resistance band. without tension
(stretching)
Hip and upper leg Held muscles
without motion
As long as the movement during
this stage is isolated to the hip,
the hip extensors, including
the glutes, and the proximal

hamstrings work concentrically to
draw the leg back. Avoid arching
and stretching through the lower
back, so the work done to enable
the movement remains at the hip.
This can be a narrow range of
movement, as hip extension is
limited in many people.

Gazing forwards STAGE ONE Gluteus
Maintaining a neutral pelvis, use the maximus
Keep the back gluteal muscles to slowly extend the hip, engages
neutral – do not moving the focus heel backward. Take eccentrically
arch or extend it the leg only as far as the hip’s range of to control the
motion allows – do not arch your lower movement
Engage the core back or allow your pelvis to tilt forwards. Hamstrings
Hands rest help to control
lightly on hips the movement
Pelvis remains STAGE TWO
neutral, not As soon as the hip reaches the end of its
tipping forwards range at the end of stage one, immediately
Both legs remain return it to the starting position in a
straight throughout slow, controlled movement. Repeat
the exercise stages 1 and 2.
Wrap the band
around the ankle

PREPARATORY STAGE
Reach down to wrap the resistance
band around the ankle of the focus leg,
then stand tall with hands on hips and
feet hip-distance apart.

131

STRENGTH EXERCISES Hip and Knee Upper body

TRADITIONAL The rectus abdominus and
DEADLIFT external obliques lengthen as
you rise up into standing, while
Building strength in the legs improves the spinal extensors contract.
their capacity to absorb impact forces Engage the muscles of the back
during the loading phase of the running
cycle (see p.66), and also enhances and core to stabilize the spine
performance in the propulsion phase throughout the movement, but
(see p.19). This exercise strengthens not to lift the bar. Try to maintain
the quadriceps, hamstrings, and a neutral spine throughout the
glutes, and can help to protect
against running-related injury. exercise and keep the bar
close to the body.
THE BIG PICTURE
Semispinalis capitis
You will need a barbell for this exercise. Trapezius
The movement here is enabled by the hip Deltoids
and knee joints simultaneously extending,
then flexing. Focus on the quads, hamstrings, SePrLreacatttouirsssaTialmrinasuBntmesrsvarTadecirrhojosoiiuErrcorsselribpaaobdsdwiaomlisinis
and glutes to drive the upward movement. Flexor digitorum profundus

If new to this exercise, perform 3 sets
of 10–12 reps with light weight. To progress,
increase the weight and reduce to 3 sets
of 6–8 reps.

Caution

This exercise should be
performed under the guidance
of a physiotherapist or certified
strength trainer if you do not
have experience with it.

Upper legs TenGsloGurltfeuatusesciuasmleadmtiaauexsimus
HiBpSicVeeBmpasisicttfeeuepnmssdolifraneistmoe(srlou.arhsli)iss(s.h) KEY
The quads, glutes, and Semimbraneous Joints Lengthening
the proximal hamstrings Knee without tension
work concentrically to extend Muscles (stretching)
Shortening Held muscles
the hip, while the distal under tension without motion
hamstrings lengthen to Lengthening
enable knee extension. The under tension
hip and knee extensors
provide the force required to
lift the weight off the ground.
Think about pushing the
ground away from you, as
opposed to lifting the bar –
you want the legs to do this
work, not the upper body.

Keep your Gaze Maintain a
back straight forwards neutral spine
Flex the Hinge at
hips Flex the knees the hips
Hands shoulder-width
apart on the bar Keep the core
engaged

Shins touch STAGE ONE STAGE TWO
the bar Take a deep breath in and, keeping Flexing your hips and knees, slowly
your entire back and core engaged (over 3 seconds) return the bar straight
PREPARATORY STAGE and the chest up, push through your down to the floor. Repeat stages 1 and 2.
Stand with your feet hip-width apart and the bar heels and lift the barbell straight up,
over the centre of your feet. Bend at the hips and driving your hips forwards as you lift.
knees to grip the bar. As you descend, your shins Hold at the top for 2 seconds.
move towards the bar. When they touch it, stop
descending. Squeeze your chest up to flatten the
back and adopt a neutral spine position.

133

TRADITIONAL DEADLIFT TRADITIONAL DEADLIFT VARIATION

CLOSER LOOK Single Leg Deadlift

Traditional Deadlift is a simple Stand tall holding dumbbells. Slide the
exercise that delivers strength non-stance leg backwards, allowing
gains to the main lower-limb your torso to drop forwards. When you
muscle groups. However, care feel a stretch in your stance-leg
should be taken to reduce strain hamstrings, engage your hamstrings
on the lumbar spine (see p.30), and glutes to return to the starting
especially for those who have position. Perform 3 sets of 10–12 reps
recurrent lower back pain. on each leg.
Hinge forwards
Stand tall and
engage your at hip

spinal extensors Allow slight bend
in stance knee as
Squeeze your glutes
and push your torso descends
hips forwards
TRADITIONAL DEADLIFT VARIATION
STAGE ONE
POSTERIOR VIEW Romanian Deadlift

134 Hold the bar at hip height with palms
facing downwards. Move your hips
backwards to lower the bar, keeping
it close to your body. Stop when the
bar is level with the bottom of your
knees and the hamstrings are on
full stretch. Push the hips forwards
to return to the starting position.
Perform 3 sets of 10–12 reps.

Keep your Gaze
spine neutral forwards

Move your Knees
hips back slightly
bent
Feet hip-width
apart

STRENGTH EXERCISES Hip and Knee

Neutral Thoracic Lumbar
spine rounding arching

ALIGNMENT MISALIGNMENT MISALIGNMENT Spinal alignment
Gluteals
When performing Traditional
Deadlift, keep your spine in
a neutral position, neither
arching nor rounding it. The
hip muscles should bear the
load. If you arch or round your
back too much, not only do
you reduce the load on the
hip muscles, you also increase
the risk of injuring your back.

Hamstrings Engage your
pectoral muscles
Quadriceps to maintain a firm
hold on the bar
Developing speed
If necessary, use
As running speed increases, power chalk or gloves to
generation shifts from more distal keep a firm grip
musculature, such as the calf muscles, to on the bar
proximal muscles like the glutes, quads,
and hamstrings. To improve speed, build
the capacity of these proximal muscle
groups through targeted exercises like

Traditional Deadlift.

STAGE TWO
ANTERIOR VIEW

135

STRENGTH EXERCISES Hip and Knee Caution

SINGLE LEG If you experience anterior knee
BALL SQUAT pain during this exercise, consult a
physiotherapist to ensure you are not
The entire kinetic chain (see p.49) benefits from this aggravating your condition (see p.98).
exercise, which strengthens the core, hip, thigh, and calf
muscles, and also challenges your stability on one leg. Upper body SSeDPmpeieinlcsttpaooiilrndaeasxllitisesnmcsaoaprjisotris
Biceps
THE BIG PICTURE Spine
TIlriaonpssvoearssus abdominis
You will need an exercise ball to perform this modified squat.
Note that the stance leg should be slightly abducted throughout The abdominal muscles
the exercise, making the gluteus medius work harder. Ensure engage to keep the body
that the stance knee does not drop inwards by aiming to maintain upright. Keep your hips level and
its position in the sagittal plane (see p.10) as you move. Do not your spine neutral, as if standing.
bend from the waist. Instead, drop straight down as you squat, Avoid rotating or bending
keeping the torso upright. Keep the hips level throughout. sideways through your torso.

If new to this exercise, aim for 3 sets of 5–10 reps on each GTleuntseoursfmasecdiaiulsatae
side. Once you are able to maintain knee alignment, increase Hip
the weight (see p.99) and complete 3–4 sets of 6–8 reps. KVBnaGReiselcteucuetptsuesulsafseftememmroaaorlxirissiismlounsg head

Keep the torso Upper leg
vertical, arms folded
Push the centre As you lower yourself by flexing
across your chest of the hip into the the knee, the glutes and quads work
Keep the pelvis level centre of the ball eccentrically, which mimics the loading
and neutral – do not phase in running. The hip abductors,
allow it to tip forwards Bend the knee to primarily the gluteus medius, have to work
approximately 90º hard to maintain a level pelvis. Focus on the
or sideways Foot facing quads and glutes doing the main work.
forwards
PREPARATORY STAGE Gastrocnemius
Position yourself by a wall Soleus
AAbPdnETuekrxcilobtetoneirnaeldusioissgrilatodinnimgtgeiiurtnoisiormruim
with the exercise ball in longus
between. Stand with feet
just wider than hip-distance Lower leg
apart. Flex the non-focus
hip and knee to 90º to raise Keep your weight through
the leg, then push the hip your heel as you bend
into the ball to hold it in at the ankle. Doing so
place. Your stance leg will helps to recruit the glutes.
be slightly abducted. Now Ensure you maintain your
stand tall with arms folded arch using your intrinsic
foot muscles (see p.102)
across your chest. to provide a stable base›.

136

KEY
Joints
Muscles
Shortening
under tension
Lengthening
under tension
Lengthening
without tension
(stretching)
Held muscles
without motion

Extend through
the hip and
stand tall

Engage the
quads and lock
your knee back
into extension

STAGE ONE Keep your weight
Slowly (taking 3 seconds) through the heel
bend the focus knee to as you push up
45º to lower yourself. The STAGE TWO
knee should move directly Once at the bottom, slowly (taking
forwards – do not allow it 2 seconds) push down through the
to move inwards. Keep heel, extending through the knee
your hips level and your and hip, to return to the starting
shoulders square with position. Keep the hips square as
your hips as you descend. you rise and avoid rotating the trunk.

137

SINGLE LEG BALL SQUAT Keep your
shoulders level
CLOSER LOOK Engage your
core muscles
This dynamic exercise challenges the core and to maintain a
hips. By adding a rotation at the pelvis or chest neutral spine
(see opposite), the movements of the exercise mimic and pelvis
how the body engages the diagonal elastic support
mechanism (see p.49) during the running motion.

Core strength

The core needs strength to
control the upper body as it
passes over the supporting
leg during the stance phase

of running (see pp.66–68),
and also to stablize the pelvis,
which provides the upper leg

muscles a sturdy base from
which to generate propulsive

power. The core also
negotiates substantial forces

being transferred through it
from both above and below.

Single Leg Ball Squat
develops the muscles of the
core as well as the upper leg.

External obliques Transversus Rectus
Internal obliques abdominus abdominus

SINGLE LEG SQUAT VARIATION

Targeting the quads

If you want to increase the demand on the
quads and reduce that on the glutes while
performing Single Leg Ball Squat, place
a heel wedge under your heel to shift
your weight onto your forefoot. This
variation may be of help if rehabilitating
from patellar tendinopathy.

Place wedge STAGE ONE
under heel ANTERIOR VIEW

138

Keep spine STRENGTH EXERCISES Hip and Knee
stacked vertically
from cervical SINGLE LEG SQUAT PROGRESSIONS
spine to sacrum
Adding chest or pelvic rotation

When performing the Single Leg Ball Squat, add rotation
of either the pelvis or chest each time you are in the squat
– rotate to one side, then the other, in a smooth, flowing
movement before pushing back up. If rotating the chest,
keep the hips square so that you rotate only the thoracic
spine (see p.30). If rotating the pelvis, keep the chest square
and facing forwards so that you move only the hips.

Engage your Keep Rotate
gluteus medius hips thoracic
throughout to keep square spine
your pelvis level

CHEST ROTATION

Keep your Keep chest Rotate
knee in an square hips
imaginary
straight line
extending
from hip to
ankle

STAGE ONE PELVIC ROTATION
POSTERIOR VIEW

139

STRENGTH EXERCISES Hip and knee Upper leg

HAMSTRING The hamstrings produce the knee
BALL ROLL-IN flexion in this stage. Dig your heels into
the ball and focus on pulling it in towards
This exercise strengthens the hamstrings and core, you, rather than raising the knees. The
and can be used to aid in recovery from hamstring glutes engage to maintain the bridging
strains and other running-related injuries (see pp.54–63). action that keeps your hips raised, and
The hamstrings play an important role in running lengthen as your hip flexes. The hip
performance, especially speed. flexors in the front of the hip engage
concentrically to flex your hip.

Knee
GlTuetenGusVlsouarmBtsVefeitaudRcuasGiseAcussepimtsacamdustasludsfetaxedrustlimoaiamcafecotetulneromisrsierasomlm(riliis.uashgs.)nus
THE BIG PICTURE Upper body

You will need an exercise ball with a diameter of 55–65cm Engage your core to
(211⁄2–26in) for this exercise. This is a challenging manoeuvre. maintain balance on the
Once you have raised your body and positioned it in a straight ball. Work your core more
line at the start of the exercise, focus on maintaining the intensely by folding your
position of the trunk and hips throughout the movement. arms across your chest.
Much of the work here is in preventing the hips from
descending as you roll the ball in and out. TricSeppsiEnxeternal obliques

If new to this exercise, perform 3 sets of 10–12 reps. Once
you can hold the position of the hips and torso throughout
the exercise, remove the support of your forearms (cross
them over your chest). To progress, perform as a single-leg
exercise – flex the knee of the non-focus leg and bring it
towards your chest to keep the leg out of the way when the
focus leg rolls the ball in.

Keep the lower Feet are less than Place the back DeltSopidins al extensors
back and pelvis hip-width apart of the heels
Palms face on the ball
neutral downwards

PREPARATORY STAGE
Lie on your back with your arms by your sides. Rest
your heels close together on the exercise ball. Now
raise your hips so that your body forms a straight
line from the shoulder through the hip and knee
to the ankle. Keep your spine in a neutral position.

140

KEY Lengthening Engage the glutes Push the heels firmly
Joints without tension to maintain your into the ball as you
(stretching) roll it out
Muscles Held muscles raised position
Shortening without motion
under tension
Lengthening
under tension

STAGE TWO
Now slowly roll the ball back to the
starting position while keeping your
hips raised. When your legs are fully

extended, hold the position for a
moment, then repeat stages 1 and 2.

Dig your heels Relax the toes
into the ball

Keep the back STAGE ONE
raised as you Flex your hip and knee to slowly
roll the ball in roll the ball towards you while
keeping your hips raised off the
floor. Hold for 2 seconds.

141

STRENGTH EXERCISES Hip and knee KEY Lengthening
Joints without tension
LUNGE (stretching)
Muscles Held muscles
The Lunge is a great exercise to target strength in Shortening without motion
both lower limbs in a running-specific pose. It works under tension
the muscles both eccentrically and concentrically. Lengthening
under tension

THE BIG PICTURE Upper body

Although both legs are working hard in this exercise, it is By mimicking the running SeSmpDiPisBenpelaiticcontleioaedprlxsaistselicnsaspmoirtasisjor
the glutes and quads of the front leg that are targeted. As you motion, the muscles of the
lunge, move downwards, not forwards. When in the lunge, your arms and torso engage
shoulder, hip, and (lowered) back knee should be aligned to counterbalance the
vertically. Throughout the exercise, ensure your weight is evenly movement in the
distributed through your flat front foot and the dorsiflexed lower limbs.
toes of your back foot. Your arms move in running motion in
coordination with your leg movements. As you lunge, raise the Triceps
arm on the opposite side of your body to the front leg. Reverse Serratus anterior
the arm movement as you rise out of the lunge. Spine
BicRepeVcsatGfuesTmtsluuIefoGlestnrimeiTlossluaLoupolrstroraseatinmrsoetfngauaaialsshssisxsvescaiimeimmdaresuulduassistuadaseobrdsoiminis
If new to this exercise, perform 3 sets of 8–12 reps on each
side. To increase the load on the glutes of the front leg, hold
a dumbbell on the opposite side of the body to the front leg.

Caution Gaze forwards KnSeoeElexAutAsnenbksdloeurcdtoigritdoirguimti

If you have anterior knee Raise the arm longus
pain during this exercise, on the same side minimi
consult a physiotherapist as the front leg
to ensure you are not Maintain a
aggravating your condition slight bend
(see p.98). in both knees

Keep the Front foot should
lower back and be slightly ahead
of the knee
pelvis neutral

PREPARATORY STAGE Step back Back leg
Stand with your feet onto your toes
In the back leg, you should
hip-width apart, then step feel an engaged stretching
back with one leg. Check sensation through the
quads as well as through
that your weight is the calf into the foot. The
evenly distributed. Adopt muscles of the lower leg
must work hard to maintain
a running position with stability through the toes.
the arms, raising the arm

on the same side of the
body as the forward leg.

142

Lock the back Drive the arms
knee into extension, in the running
lengthening through motion as you rise
Engage the quads to
the back of the leg straighten the front
knee as you rise

STAGE TWO
Push equally through
both feet to raise the
body back to the starting
position. Repeat stages
1 and 2.

TenAsSodRredmeufcaictmsutocesirmaGfmebTalmraasiabtgtorinaanrooiecluKisnssusenamseneituersSioolreus
Extensor diFlgeiAxtboordruudictgmiotlroorhnuagllmulusocinsgus

STAGE ONE Front leg
Slowly drop your centre
of mass straight down The quadriceps work hard in both
towards the floor until legs as they eccentrically control
the back knee is just off
the floor, maintaining knee flexion. The glutes on the front
equal weight on both leg also lengthen as the hip moves
feet. Move your arms in a into flexion, helping to control the
running motion to switch descent of the upper body.
their positions. Hold the
lunge for 2 seconds. 143

STRENGTH EXERCISES Core Feet are Body forms
slightly apart a straight line
FRONT PLANK
WITH ROTATION

Also known as “mountain climber”, this exercise Dorsiflexed toes Elbows align with
strengthens the muscles of the core, especially the bear weight shoulders vertically
oblique muscles. It also improves the efficiency of
the diagonal elastic support mechanism (see p.49), PREPARATORY STAGE
which enables the transfer of forces between the Lie on your front with your upper body
lower body and upper body while running. propped up on your forearms. To get into
starting position, lift your hips off the floor
so that your body forms a straight line from
head, though the navel to the ankle.

THE BIG PICTURE KEY Leg TVenRasseotcrutfusasmscfieeadmilaaotlraiises
Joints GKVaanstsertoeucsnelamtieursalis
Mountain Climber improves balance Muscles Initiate the movement from
and coordination, as well as core Shortening the hips, engaging the hip
strength. Once you have raised under tension
your hips into the starting position, Lengthening flexors to drive the knee
bring your body into a straight line under tension up and out to the opposite
from head to ankle, then focus on Lengthening
maintaining this line as you work without tension side. The knee flexes to
the legs. Use the core muscles to (stretching) 90º. The quads in the
prevent the back from dipping Held muscles
towards the floor as you move. without motion opposite leg engage to
support your weight.
Perform 3 sets of 10–15 reps.
To progress, increase the number
of repetitions.

Caution

If you have lower back pain while performing this
exercise, consult a physiotherapist to ensure you
are not aggravating your condition (see p.98).

144

Core and arms Back leg engages Hips rotate External oblique
to support the to enable the lengthens as the
The obliques drive the movement movement movement knee reaches across
of the leg across the body, producing
a rotation in the pelvis. The external Hip of the active
obliques work concentrically on leg stretches
the side of the supporting leg,
eccentrically on the other side. The STAGE TWO
arms engage to hold and stabilize Repeat stage 1 by working the opposite
the position. The spinal extensors knee in the opposite direction. Repeat
in the lower back hold the spine stages 1 and 2 for the desired number of
in a neutral position to avoid reps, then bring your hips back to the floor.
excessive arching.

Trapezius
BicDepesTltroSiiEcpdResixpnetscaetrlunesaxtalebondbslooirmqsuine is

STAGE ONE 145
Lift one foot off the floor, flex the knee
and draw it across your body and out to the
opposite side. Keep your core engaged and
maintain a neutral spine. When the knee
has reached as far as it can go, bring the
raised leg back to the starting position.

FRONT PLANK WITH ROTATION Generating power
in the upper body
CLOSER LOOK
It is important for runners to include
Front Plank with Rotation is an in their drills exercises that target
alternative to the static plank their upper body. As you run, you
exercise and requires controlled generate power with both your
rotation through the core while upper and lower and lower body,
maintaining spinal stability. Ensure especially at greater speeds.
you focus the movement to the Rotation of the torso can help to
areas of the spine that produce
rotation and not through the drive the lower limbs in the sagittal
lumbar spine (see p.30). plane (see p.10) via the diagonal
elastic support mechanism (see
Air is
inhaled p.49). Alternating paired contractions
of the external obliques and their
Glottis opposite internal obliques helps
contracts to drive this rotation.
Chest
expands External obliques
Internal obliques

Keep your head
down to maintain
neutral alignment
of cervical spine

INHALE Abdominal
pressure
increases

Keep breathing!

It is easy to stiffen your abs and hold your
breath when performing Front Plank with
Rotation, but it is important to keep breathing
evenly and regularly. When you hold your
breath, you increase the intra-abdominal

pressure, which stiffens the spine and
reduces your ability to rotate. Instead, try to
breathe freely throughout the movement as

you would if you were running.

146

STRENGTH EXERCISES Core

Cervical Cervical Thoracic
(Oc–T1) spine allows spine has
greatest lateral variable
movement capacity for

rotation

Thoracic
(T1–L1)

Lumbar Greatest
(L1–S1) range at
lower spine
DEGREES (0°) 7.5° 0° 7.5°
LATERAL MOVEMENT 10° 0° 10° 23.5° 10° 0° 10° 23.5°
FLEXION AND EXTENSION
ROTATIONAL MOVEMENT

Pivot at hip Spinal motion
joint of your
supporting leg In Front Plank with Rotation, the rotation is through
the thorax, not the lower back. Different segments of
your spine allow for specific movements (see p.30) through
the three planes of motion. During running, upper body
rotation should occur predominantly through the thoracic
region, with the head and neck held still. The lumbar spine
should contribute a small amount to flexion and extension
as a result of movement of the pelvis in the sagittal plane.

Sacrum
Pelvic bowl
Pelvic floor

muscles
Bladder
Urethra

Drive your knee Strengthening the pelvic floor
up as you thread
Front Plank with Rotation strengthens the
it through pelvic floor muscles. The physical demands of
STAGE TWO ANTERIOR–LATERAL VIEW
pregnancy and childbirth and the changes
caused over time by hormonal shifts and
gravity can affect the strength of the pelvic floor
muscles in women, so that the impact from
running results in bladder leakage. Recruiting
pelvic floor and core muscles to strengthen
this region can reduce the risk of incontinence.

147

STRENGTH EXERCISES Core Caution

SIDE PLANK If you feel lower back pain during this
WITH ROTATION exercise, consult a physiotherapist to
ensure you are not aggravating your
This exercise strengthens the core and can improve the condition (see p.98).
efficiency of the diagonal elastic support mechanism (see
p.49). The alternating rotational movements teach you to Hips
dissociate the chest and pelvis, which helps when running.
The hip adductors in the
THE BIG PICTURE top leg, along with the hip
abductors on the bottom leg,
In this exercise, all the action takes place between the thoracic engage to keep the body off the
spine (see p.30) and the thighs. The knees and chest stay facing ground and maintain a neutral
forwards throughout, and everything between them rotates. posture at the hips and spine.
As your hips turn, do not turn at the chest and rotate the torso.
GlGutleHuutTisepuemnsesdmoiuarsxfiamsucisa latae
Perform 3 sets of 10–15 reps on each side, moving between
the stages in a smooth, continuous movement.

Feet are Ankle raises IlioApdsodausctor magnus
together off the ground

Elbow aligns
with shoulder
vertically

Weight passes through Body forms a
the lateral lower foot straight line

PREPARATORY STAGE
Lie down on one side with feet together and
upper body propped up on your forearm. Fold
the other arm across your chest. Raise your hips
off the floor so your body forms a straight line.

148

Upper body SpiSnteeSrpnREionecxclaettlieudresonxmtaaeabnlsdtsoooobimrdlsiqinuiess (upper side) The obliques drive
External obliques (lower side) the rotational
As you rotate, imagine there is movement
an axis passing from your crown
through the centre of your body, Push forwards
with the top hip to
and that the pelvis and hips
rotate around that axis while rotate the pelvis
your shoulders and chest remain
square. The obliques drive the Push the
rotation here. The external lower hip back
obliques on the upper side work STAGE TWO
concentrically to rotate upwards, Rotate your hips down towards the floor.
as do the internal obliques on Again, keep the chest square and facing
the lower side. The external forwards. Repeat stages 1 and 2 for the
obliques on the lower side works desired number of reps, then bring your
hips down to rest on the floor.
eccentrically to enable the
rotation. These muscles all
contribute to the diagonal
elastic support mechanism.

STAGE ONE KEY
Turn your hips up towards the Joints
ceiling. Keep your chest square Muscles
and facing forwards so that you Shortening
move only the hips. Turn them under tension
only as far as they will go without Lengthening
under tension
rotating the chest and knees. Lengthening
without tension
(stretching)
Held muscles
without motion

149

STRENGTH EXERCISES Core STAGE TWO Biceps
Forcefully drive up Tensor fascia latae
BOX JUMP through the legs,
extending at the ankle,
Box Jump improves the stiffness of the leg springs knee, and hip, to jump
(see p.98) and aids in the energy storage and release up and forwards onto
capacity of the glutes, quads, calves, and hip abductors. the box. At the same
This improves control of knee and hip alignment time, drive the arms
during the loading phase of running (see p.66), forwards and up.
aiding in performance as well as injury prevention.
SeLrarPateitscustoismraaunlissteDdmroeialorTtjsorroiiirdcesps
THE BIG PICTURE External oblique
Rectus abdominis
You will need a box for this exercise. Select a 30-cm
(12-in) high box if new to jumping drills. Bend the Upper body and arms
knees to roughly 45º for take off and landing.
The arms assist in the propulsive
Perform 3 sets of 10–12 reps. To progress, motion by driving up and forwards
increase the height of the box and reduce to
3–4 sets of 6–8 reps. on both sides. The rectus
abdominus and obliques
Swing the arms Gaze lengthen under tension as
back together forwards the body elongates in the

Keep the upper body jumping motion.
straight as you bend BiVcAaepdsstduufescmtmoorerRdimseica(atlgul.ihnss.fu)Hemsiporis
Bend the knees
over the toes Knee
Feet face Gastrocnemius
forwards
AEbTxdPtiuebencristaooonlrriesdudiagisgintilottorienuArmnmgineoiunkrleoslindemgeiuAdsntoexpprolopseivl ethfeLorebcoegdissy
STAGE ONE
Stand tall with the box in front of you, off the ground, which the
with feet hip-width apart and arms by hip, knee, and ankle
your sides. Now bend the knees, ready
to spring. Raise your elbows behind you, extensors work to provide.
preparing to swing the arms forwards. This force is similar to the

150 propulsion forces generated
during terminal stance in
running (see p.68).