Strength, flexibility and balance help you run better and avoid injury. Take these six simple tests to assess yours
Why is it important?
This exercise assesses your ability to transfer weight from one foot to the other, while maintaining correct posture, balance and control. "It's a prime illustrator of the fundamentals of running mechanics and efficiency, in particular the 'tall hips' component of the running action," says Giles. It also tests the strength and range of movement in hip flexion (of the lunging leg) and hip extension (of the standing leg). "In running, you need to be able to extend the hip to drive yourself forwards," adds Giles. How to test it Stand barefoot with your hands on hips. Lift one leg out in front, bending the knee until the foot is level with the opposite knee (keep the foot flexed). Keep your torso upright (not tipping sideways or leaning forward or back) and your support leg straight. Step forward with the lifted leg, land and bend both knees so that the front knee is aligned over the ankle and the back knee brushes the floor. Drive back through the front heel to return to standing position. Repeat on other side.Score 1 point for each of the following:
Scored 3 or less? The A-stance (the first part of the lunge, in which the lunging leg is lifted until the foot is level with the opposite knee) is in itself is a great exercise for strengthening the hips and improving your balance and stability. Mix static holds with shifting continually from one foot to the other, always maintaining good alignment. Also practise your double leg squat and single leg stance in the later slides.
Mighty Lexi wrote (see)
Ooh not meeting Ricky Bennison...the other bit.!! (who's ricky bennison
. wrote (see)
Hits head against wall...
Are you sure it didn't strike the wall?
But who the heck is Ricky Bennison?
Any clues is the person a lad or ladette??? I mean is the person a man or woman?
Karen, GOOGLE it!
eden bassy wrote (see)
is he the prisoner who run half marathon every day in his cell, then he won a gold medal at the olympics for the marathon. when interviewed later he sad "i was very happy to run with people again" lol.
This is Ricky
Saffy sweety pea wrote (see)
This is RickyEnjoy
Ricky Bennison wrote (see)
It occurs to that the term striking in regard to a runners landing foot insinuates a deliberate attempt to apply force to the ground. As the ambition of the landing foot is to land with minimal impact on the ground surely the term striking is a misnomer with negative potentialy harmful connotations especialy in regard to people injuring themselves by hitting the ground overly hard with there foot .
LOL it must been a full moon.
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