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Runner's Resource Guide: Basic Strengthening Exercises
These strengthening exercises will improve muscle strength in the thigh and stomach muscles. They should be done every other day. Some of these exercises can be performed with or without weights. Do not lift weights before running. If you wish to use weights and are unable to purchase them, a hand bag with soup cans in it can be used.
Exercise both legs according to these directions. If one leg is weaker than the other, exercise the weak one only. When both legs can lift the same amount of weight, exercise both legs.
Exercise #1 - Side Lifts
| Starting Position: Lie on your side on a table or firm mattress, with your body and top knee straight, and with the bottom leg bent behind your back (Fig. 1A). The top leg is to be exercised. If using weights, put the cloth or velcro strap or shortened leather belt around your instep with the weights secured. The weights should remain steady and not slide down your foot as long as you keep your foot parallel to the floor. |
Fig. 1A |
| Action: Lift the leg slowly to a maximum height of 12 inches. Keep the leg and body straight. Do not move your hips from side to side (Fig. 1B). Hold the weight up for one second. Slowly return to starting position. Repeat 10 times; rest 30 seconds and then do another 10 repetitions. DO NOT CAUSE PAIN. |
Fig. 1B |
Exercise #2 - Hip Flexion
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Starting position: Sit on a high desk or table with the legs hanging over the
table edge at a 90 degree angle so that the weights are hanging above the floor.
Grasp the front edge of the table with both hands (Fig. 2A). Secure the weights
around the instep while keeping the ankle bent upwards.
Action: Keeping the knee bent, slide the thigh about eight inches off the table without taking your hands off the table (Fig. 2B). Hold for one second, then return to the starting position slowly. Repeat 25 times. Rest one minute, and then do another 25 repetitions. DO NOT LEAN BACKWARDS OR LET GO OF THE TABLE. DO NOT CAUSE PAIN IN ANY JOINT. It is normal for the muscle to feel fatigued. |
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Fig. 2A |
Fig. 2B |
Exercise #3 - Straight Leg Raises: Hip Flexors and Quadriceps
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Starting position: Lie on your back on a table or firm surface. THE LEG TO
BE EXERCISED IS STRAIGHT AND IN COMPLETE EXTENSION. THE
OTHER LEG IS FLEXED (bent) at the hip and knee so that the foot is planted
on the surface of the table (Fig. 3A). Secure the weights around the ankle to be
exercised.
Action: KEEP THE LEG TO BE EXERCISED COMPLETELY STRAIGHT. SLOWLY raise the leg until the ankle is approximately 12 inches off the ground (Fig. 3B). SLOWLY lower the leg back to the starting position. Perform the exercise and repeat again 25 times, for a total of 50 repetitions.
Note:
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Fig. 3A |
Fig. 3B |
Exercise #4 - Partial Sit-Up
| Starting Position: Lie on your back with the hips and knees comfortably bent (Fig. 4A). |
Fig. 4A |
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Action: Bring the chin towards your chest and slowly lift your neck and
shoulders off the floor until the back of the shoulder (scapula) is off the floor
(Fig. 4B). Hold this position for one second, then slowly bring the shoulders,
neck and head backward to the starting position. Relax for 5 seconds, then
repeat the exercise again for a total of 10 repetitions. Increase the repetitions as
you become stronger.
Note: For beginners, the hands can be placed at the side of your body to assist you. After a week or two, place your arms on your chest, and finally, after another week or two, place hands clasped behind your neck. |
Fig. 4B |