My story so far: runner for 6 years, have run about 20 half marathons (PB 1.35 set in March 2011) and 3 marathons (PB 4.14 April 2010). I ran VLM 2011 in a disappointing 4.24, after following a 3.30 training programme pretty well.
I don't have strong hip flexors/glute muscles. This has been pointed out to me recently by a physio. In London last weekend I felt in the later miles that my hips just weren't powering me forward, my back was hunched over and all power was through very tired legs. Not ideal.
I don't think my body can cope with the high mileage. I've got the speed in the shorter distances (5k PB 19.42) but I have a feeling that unless I improve my core/hips/glutes then I'll forever just fall short of my marathon targets.
Does this ring bells with anyone? Can anyone suggest what I should be doing to improve my strength in this areas so that I improve my form and ability to run marathons at my full potential? Would pilates help?
Any suggestions would be most welcome - I am desperate to run a marathon well, I think I should be capable of a sub 3.30 but so far I've been way off. I fear that unless I tackle this issue, I wont be moving forward.
well do some glute/hip strengthening exercises then?
Clam is a good one....'good mornings' also.
As before clams, single leg squats concentrating on form and balance over depth, rear leg extensions with a power band, leg raises when lieing down on your side with the working leg 10-12 inches behind the static leg.
It's very difficult to describe the exercises but ig you google there'll be plenty of videos about particularly on youtube
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