1. Strength training/Maintenance For the Runner
Tuesday, November 13, 2018
Strength training/Maintenance For the Runner

2. Tuesday, November 13, 2018
STRETCHES 2

3. Hip Flexor Stretch with Rotation
Start in half kneeling, keeping trunk upright, pull buttocks under trunk while trying to flatten back
Hold this position while rotating the trunk to one side then the other, holding each for 30 seconds
___ Repetitions ___ Sets ___ Times /Day

4. ___ Repetitions ___ Sets ___ Times /Day
Hamstring Stretch
Tuesday, November 13, 2018
Start with your foot up on a box/step
Lean forward, bending at the hip, keeping your back straight until a stretch is felt on the back of the thigh.
___ Repetitions ___ Sets ___ Times /Day

5. ___ Repetitions ___ Sets ___ Times /Day
Calf Stretches
Tuesday, November 13, 2018
Place one leg back with the knee straight; lean forward until a stretch is felt in the calf.
Place one leg back with the knee slightly bent; lean forward until a stretch is felt in the calf/achilles tendon.
___ Repetitions ___ Sets ___ Times /Day

6. Plantar Fascia Stretch
Tuesday, November 13, 2018
Start with your toes extended against wall and foot flat on the ground.
Lean forward, pushing knee toward the wall and hold for 20 seconds.
___ Repetitions ___ Sets ___ Times /Day

7. Foam Rolling Piriformis
Start sitting on foam roller, with foot on opposite knee and arms behind
Slightly tip towards side of bent knee and roll back/forward
___ Repetitions ___ Sets ___ Times /Day

8. ___ Repetitions ___ Sets ___ Times /Day
Foam Rolling IT Band
Start on your side with hip on foam roller and opposite leg bent with foot on ground in front
Use foot and hands to roll from hip down to knee and repeat
___ Repetitions ___ Sets ___ Times /Day

9. STRENGTH & NEUROMUSCULAR CONTROL
Tuesday, November 13, 2018
STRENGTH & NEUROMUSCULAR CONTROL 9

10. ___ Repetitions ___ Sets ___ Times /Day
Clamshells
Lying on side with hips and knees slightly bent
Lift the top knee up and back keeping feet together; do not let trunk roll backward
Slowly lower leg back to starting position
___ Repetitions ___ Sets ___ Times /Day

11. ___ Repetitions ___ Sets ___ Times /Day
Reverse Clamshells
Lying on side, with legs stacked and hips and knees slightly bent
Lift foot up and slightly forward while keeping knees together
Return to starting position and repeat
___ Repetitions ___ Sets ___ Times /Day

12. Side-lying Hip Abduction
Lying on side with top leg straight, bottom hip/knee bent, and hips stacked on top of each other
Lift the top leg up and back
Slowly lower leg back to starting position
___ Repetitions ___ Sets ___ Times /Day

13. ___ Repetitions ___ Sets ___ Times /Day
Lateral Band Walks
1. Begin in athletic position (hips/knees slightly bent) with band at ankles 2. Keep hips and knees in good alignment 3. Sidestep in a controlled manner against resistance 4. Keep feet at least shoulder width apart, do not let feet drag along the ground
___ Repetitions ___ Sets ___ Times /Day

14. ___ Repetitions ___ Sets ___ Times /Day
Monster Walks
Tuesday, November 13, 2018
Start with band around ankles and feet shoulder width apart, keep knees and hips slightly bent
Step sideways and forward keeping tension on the band
On the way back step back and out to the side
___ Repetitions ___ Sets ___ Times /Day

15. ___ Repetitions ___ Sets ___ Times /Day
Single Leg Squats
Standing on one leg, sit back into a squat while keeping knee over the foot
Do not allow knee to come forward of toes, or knee to bow in and try to keep hips level
Push through heel and return to starting position
___ Repetitions ___ Sets ___ Times /Day

16. Unilateral Deadlift with Stick
Start in standing on one leg with stick in contact with head, back and sacrum.
Slowly pivot forward over stance leg, allowing your opposite leg to come up behind you (while keeping stick in contact with head, back and sacrum)
Pull yourself back up to starting position, trying not to have to put opposite leg on ground
___ Repetitions ___ Sets ___ Times /Day

17. ___ Repetitions ___ Sets ___ Times /Day
Lunges (3 planes)
Forward lunge
Start in standing, take a large step forward and slowly lower to the ground by bending at both knees
Do not allow from knee to come forward of toes
Keep knee inline with foot and do not allow trunk to lean to side
Push off through heel and return to starting position
Sideways Lunge
From standing position, take a large step sideways
Slowly lower to the ground over the outside leg until about 90 deg of knee flexion, keeping the other knee straight
Make sure you sit back and keep knee over foot
Oblique lunge
Take a large step to the side and back
Pivot over plant leg and perform a lunge, keeping knee over foot
___ Repetitions ___ Sets ___ Times /Day

18. ___ Repetitions ___ Sets ___ Times /Day
Prone Plank
Start on your stomach and push up onto your elbows and toes
Keep head in neutral and keep hips at level of head. Keep arms directly under shoulders
___ Repetitions ___ Sets ___ Times /Day

19. ___ Repetitions ___ Sets ___ Times /Day
Side Plank
Start on side with legs stacked and push hips up while balancing on elbow and feet
Hold for then repeat on opposite side
___ Repetitions ___ Sets ___ Times /Day

20. ___ Repetitions ___ Sets ___ Times /Day
Single Leg Bridge
Start on your back, with knees bent and feet on ground
Lift one leg and hold in the arm
Push hips up to and slowly lower back to the floor and repeat
___ Repetitions ___ Sets ___ Times /Day