October 13 2016
The foundation of your running form starts in your toes. Give your lower legs some love to prevent aches and pains from the ground up.
Running is great for you—but what about the other 23 hours of your day? Dr. John Ball says runners can do a lot of damage while they’re not pounding the pavement. “Most runners work a nine-to-five desk job and spend hours in the car,” he explains. “This creates a posture, which cuts down on your ability to get air into the lungs and does not provide a solid base for your arms and legs.”
Running is not the only way to keep your leg muscles strong and healthy. These three moves will eliminate weaknesses and keep injuries from occuring. Pair these leg moves with our expert ab and arm workouts!
Janet Hamilton’s Pick: Hip Drop
Position a bar on a squat rack so that it’s about 3.5 feet off the floor.
(a) Stand on a step or bench with one foot free to dangle off the step.
(b) Keeping your knee totally straight, let your pelvis tilt and drop down so your dangling foot goes below the level of the step. Use your hip to raise your foot higher than the step again. Repeat 10 times, then switch sides.
Janet Hamilton, author of the book Running Strong and Injury-Free, is an exercise physiologist and running coach based in Atlanta.