My lower back hurt every time I ran until I started doing this exercise
Have you ever had that nagging feeling while running? No, not the one who tells you that traveling would be a more fun option. I’m talking about that nagging, throbbing pain in your lower back that plays havoc with your running style.
This is something that has bothered me for longer than I can remember, but it became very apparent when I was training for a half marathon. It stands to reason that strong legs make strong runners, but can a strong back boost your running ability and stamina?
In a word: yes. The abs, obliques, and back muscles work together to create a strong core that plays an important role in maintaining posture, protecting your back, and transferring power between your lower and upper body. up—and vice versa—whether you’re walking, running or jogging. running speed.
Neglecting to strengthen this area can leave you vulnerable to injury. Fortunately, London-based trainer Obi Vincent has shared four simple steps to help you build a strong back and improve your running performance no matter the distance.
Back exercises for runners
Vincent says this exercise routine can be completed automatically or marked at the end of a workout or run. The best part? Each movement can be performed using only your own body weight, making it great for home workouts or outdoor workouts.
Practice the moves, then complete three sets of each exercise for the specified number of repetitions, resting 30-60 seconds between each set. Use this exercise once or twice a week, leaving at least a few days between exercises for muscle recovery.
1. Glute Bridge
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Categories: 3 Representatives: 12-15
- Lie on your back with knees bent and feet flat on the floor, hip width apart.
- Press your back into the floor to engage your hand.
- Raise your hips until your knees, hips and shoulders form a straight line.
- Lower to the beginning slowly, with control.
Vincent says: “This simple exercise targets the glutes and lower back, which are important for stabilizing the pelvis when running. This exercise should be the cornerstone of any running plan, helping to reduce the risk of common hip and knee injuries caused by miles on the road.”
2. Hello
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Groups: 3 Representatives: 10-12
- Stand with your feet hip-width apart, arms crossed over your chest.
- Engaging your glutes and your back, from your hips lower your chest down, keeping a flat back.
- Lower until your torso is almost parallel to the floor or as far as your hamstring range of motion allows, then return to standing.
Vincent says: “Morning is good for strengthening the lower back, when you gently stretch the hamstrings. Combined, this helps to maintain a straight position, especially during long periods when fatigue can compromise your form the most. “
3. Pushing the hips
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Groups: 3 Representatives: 10-12
- Place your upper back on a bench (or couch or bed if you’re at home), with your feet flat on the floor hip-width apart.
- Move your hips until your knees, hips and shoulders form a straight line, pressing your glutes upwards.
- Lower to the beginning slowly, with control.
Vincent says: “Hip thrust is very powerful to build strength in your glute, which is important for strong hip extension and forward motion when running, helping to improve efficiency and reduce stress on your back. lower back and hamstrings.”
4. Reverse plank
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Categories: 3 Time: 30-40 seconds
- Sit with your legs extended in front of you and your hands behind your hips, fingers pointing outwards.
- Lift your hips until your body forms a straight line from your head to your heels.
- Put your hand in and squeeze your glutes to maintain this position, making sure your hips don’t wobble.
- Keep your head neutral or gently tilt it back to avoid twisting the neck and breathe naturally.
Vincent says: “Reverse planks are a very powerful exercise for strengthening your entire posterior chain—spine, glutes, and hamstrings. These will help improve core stability and posture, reducing back pain despite do you cover the first or last mile when you run.
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