Runners Ten Exercise Program. On your
mark, get set, stretch! This video demonstrates the
Runners Ten Exercise Program simple exercises to use before running. If you
experience pain or have specific questions regarding your health please
contact your health care provider. Planks. Standard plank start by lying on your
stomach propped on your forearms, squeeze your abdominal and gluteal muscles, and
lift your hips and legs into the plank position. Keep your elbows directly under
your shoulders. Make sure to keep your back and hips level with the ground to
avoid a v-shape or sagging your belly down toward the ground. Hold this
position as long as you can aiming for two sets of 30 to 60 seconds.
Side plank start by lying on your side resting your forearm with your legs
stacked one on top of another. Make sure to keep your head and ankles in a
straight line with your torso, squeeze your abdominals, and lift your hips up
off the floor until your body is in a straight line and your hips and
shoulders are facing forward. Place your opposite hand on your hip. Be careful to
not rotate or flex your hips into a v-shape. Hold this position as long as
you can aiming for two sets of thirty to sixty seconds on each side. Push up. Start
in the push-up position with your arms slightly wider than your shoulders with
your feet together. Keep your shoulders, hips, and feet in a straight line. Lower
yourself while keeping your elbows at your sides. Push yourself back up while
maintaining a straight back. Be sure to keep your chin tucked in
during the exercise. Complete three sets of ten push-ups resting between each set.
Clamshell. Start by lying on your side with your top shoulder and hip pointing
toward the ceiling. Keep your back straight and feet together. Bend your
legs and gently lift your top knee up and away from the bottom knee while
keeping your feet together and back straight.
Do not allow your hips to roll backward while you lift your knee. Lower your knee
back down and repeat. Complete three sets of 10 lifts then roll over onto the
other hip and complete three sets of 10 lifts resting between each set. Single
leg bridge. Start by lying on your back with your feet on the ground knees bent
and shoulder-width apart. Straighten one knee so one leg is in the
air. Tighten your abdominals and gluteal muscles as you lift your bottom up until
your back is straight with the bent knee. Make sure to keep your hips level and
don’t allow one side to drop as you lift your leg. Hold for five to ten seconds
then slowly lower your leg back into the starting position. Repeat. Perform
exercise on both legs. Make sure to not extend your back as you lift. Complete
three sets of 10 exercises on each leg resting between each set. Eccentric
gastro nimi as’ strengthening. Start by standing on a small step or platform
with your heels hanging off the edge. Hold on to a stable surface for balance
as needed keeping your knees and body straight. Rise on your toes with both
feet holding this foot position. Lift one foot up while staying on the toes of the
opposite leg. Slowly lower the heel of your stance leg until it is lower than
the edge of the step. Repeat. Perform exercise on both legs. Complete three
sets of 10 exercises on each leg resting between each set. Arch lifting.
Start by standing with your feet directly under your hips and relaxed
knees. Rotate the arch of your foot upward keeping your toes and heels in
contact with the ground. Do not allow your toes to tighten and
grip the ground hold for several seconds. Relax,
then repeat. Complete three sets of 10 exercises resting between each set. Half
kneel hip flexor stretch. Start by kneeling with one foot forward and the
other knee bent underneath the hip. Tighten your abdominals and tilt your
pelvis backwards. Keep your back straight, abdominals tight, and shift your body
weight forward until a stretch is felt in the front of your hip. Avoid allowing
your back to arch and hips to rotate. Hold for 20 to 30 seconds then repeat on
opposite side. Standing quad stretch. Start by standing in an upright position.
You may wish to hold on to a stable surface for balance. Bend one knee,
pulling your heel toward your bottom. Grasp your ankle with the same sidearm
pulling it towards your body. Do not allow your foot to come outside of
alignment with your thigh. Tighten your abdominals and tilt your pelvis
backwards. Do not allow your lower back to extend.
Hold for 20 to 30 seconds then repeat on opposite side. Standing hamstring stretch.
Start by standing upright with your back straight and hands on your hips. Place
the heel of one foot on a short step or bench in front of you.
Hips facing forward and leg straight, gently bend forward at your hips, keeping
your back straight until you feel stretch in the back of your thigh. Keep a
slight bend in your stance leg. Do not bounce in this position. Hold for 20 to
30 seconds then repeat on opposite side. Lower leg stretches gastroc soleus.
Start by standing upright by a wall, table, or bench. Place your hands on the
support surface and stagger your legs so one leg is in the back with knee
extended straight and one leg is in the front. With knee bent, lean your weight
forward until you feel a stretch in the back of your calf on the back leg. Make
sure your toes are facing the wall. Keeping your heels on the ground and
keeping your back straight, hold for 20 to 30 seconds then repeat on the
opposite side. Repeat exercise with feet slightly closer together and back knee
bent. Hold for 20 to 30 seconds then repeat on the opposite side. Anterior
tibialis. Start by standing in the upright position. Place one foot behind
you with the top of the toes and foot on the ground. Press the top of your back
foot into the ground until a stretch is felt in the front of your lower leg. Keep
your back straight and hips facing forward during this stretch. Hold for 20
to 30 seconds then repeat on opposite side.
Thank you for watching! For more injury prevention tips and a summary of the
Runners 10, visit St. Louis Children’s org backslash runners 10.