By Elizabeth Towe

Objective:

We continue our recent core corner focus of improving the control of impact forces. Our goal is to absorb the forces into the muscles and tendons, not the joints, and then use the recoil energy to efficiently move forward. We have been using eccentric exercises for this purpose. This month add a lateral challenge by hopping down steps with alternating lateral direction. The lateral component challenges the deep glutes, our primary stabilizing muscles for running. This functional strength will prepare us for success as we take on the longer distance events of the fall.

 

Exercise:

  • We take this exercise to the stadium to maximize our downhill. If you do not have stadium steps available to you, find a stairwell in a building with two floors or more, preferably with a tread depth of greater than 11 inches on the step so your feet have appropriate space.
  • Before starting, perform a dynamic warm-up for 5-10 minutes to increase blood flow to the muscles, wake up the nervous system, and lengthen the fascia. A dynamic warm-up may include exercises such as jumping jacks, arm and leg swings, walking lunges, and skipping.
  • Start at the top of the stairs with the feet shoulder-width apart and begin hopping with both feet, down and to the right, then down to the next step and to the left. Land softly and quietly with the hips and knees bent, with an emphasis on keeping the hips back.
  • This is meant to be done with a focus on the soft, quiet landing and “falling” to the step below, instead of a springy hop. Your feet should land at the same time so you distribute the forces evenly.  
  • Take your hops left and right all the way to the bottom of the stairs, take a recovery walk back up the stairs, and repeat eight to 10 times, one to two times per week.

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Elizabeth Towe is a runner and a cyclist and the owner of Balanced Movement Studio in Carrboro. She graduated from East Carolina with a degree in exercise and sports science and has been personal training for over 20 years. Her ultimate goal for all of her clients is to help them realize and achieve the optimal quality in their life – and to remember to have fun doing it.