Trail Running Strength Exercises

Trail Running Strength Exercises

Strength Exercises are crucial to help you prevent the impact injuries. Strength building exercises will help stabilise your joints and you will also increase power and improve your trail running technique.

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Supine Hip Extension Intermediate

Lay on your back one leg bent with foot on the ground, one leg with your ankle resting on your other knee
Switch your core on with level hips lift your hips to make a direct line from your shoulder through your hips to your knee
Squeeze your glute and hamstrings
Relax your hips and return your hips back to just above the ground
Repeat 15 Reps each leg 3 sets.
(If your electrolytes are low you will cramp in your hamstrings)

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Supine Hip Extension Advanced

Lay on your back one leg bent one leg straight
Switch your core on with level hips lift your hips to make a direct line from your shoulder through your hips to your knee
Squeeze your glute and hamstrings
Relax your hips and return your hips back to just above the ground
Repeat 15 each leg 3 sets. (If your electrolytes are low you will cramp in your hamstrings)

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Sumo Squat

Stand with your feet 2 times shoulder width apart
Toes pointed outwards at 45 degrees angle
Shoulders back and down, chest up, slight chin tuck core switched on
Bend your knees into a Sumo Squat Movement, stretch out your groin, direct knees out to your third toe
Straighten your legs squeeze your glutes
Repeat 20 Reps 3 sets.
If you have an imbalance you will feel it stretching out your groin.
Make this harder use a 8 kilo or more weight.

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Single Leg Squat

Stand with your feet hip width apart shoulders back and down, chest up, slight chin tuck core switched on place your Left Foot on a bench, chair or rock shoulder width apart
Bend your Right Knee directing your knee out towards your 2nd to 3rd toe flexing inline with your knee stretching out your hips flexors, hamstrings and glutes
Extend your knee and stand up straight engage your hamstrings and glutes
Repeat 15 reps 3 sets.

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Triceps Dips

Place your hands shoulder width apart on a bench, seat or rock with your chest up, shoulders back and down core switched on, slight chin tuck
Bend your elbows to make a 90 degree angle from your shoulder, elbow and wrist
Extend your elbows and push through your hands
Repeat 20 Reps 3 Sets
(This is great to improve your running arm action).

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