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
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2014 |