Runners – Don’t forget your core!!
Key tip for trying to avoid injury is to include specific core strength training in your running diary. With running being a highly repetitive impact activity you are at risk of overuse injuries especially to the knees and leg muscles particularly the hamstrings. When people think about “core exercises” they often think it is all about your abdominals but your core involves over ten major muscle groups which work together. So what are the some of the key core muscles to strengthen for running? The glute (buttock) muscles are the biggest in the whole body and if they are inactive or weak then that can put more workload on smaller muscles such as the hamstrings and ITB which can then become overworked and strained.
So what are the best exercises to activate the glutes??
Studies show that the Single leg squat is excellent for activating the gluteus medius-one of the key buttock muscles. Stand on a step with your hands on your hips and raise the right leg so it’s in front of you. Balancing on the left leg bend your left knee and slowly lower your body until the heel of the right leg gently touches the floor. Straighten your knee back to the starting position pushing through your left heel and repeat ten times before switching sides. Ideally you should feel a sensation of effort in the outer buttock but if it provokes any pain or discomfort stop the exercise and consult with a physiotherapist.
For activating Glute Max-the major buttock muscle studies show that the simple step up exercise is one of the most effective. The key factor here is technique as it is a very easy exercise to do with faulty technique so that you don’t achieve effective activation of your buttock muscle.
If you click here, you can see and follow our technique cues but again if you feel any pain with this exercise stop immediately and do consult with a physiotherapist.
We have limited FREE spaces for reformer and tower sessions. We also have a few spaces available for a small equipment Mat class.
Spots will go very quickly so call us on 01753 866 274 and secure your space now!
At Apple Physiotherapy we are super proud to be one of the only studios in the area to offer such small and exclusive classes. Our Exclusive Reformer / Tower Classes will never have more than 4 people – this enables the instructor to modify and tailor each exercise to suit the individual participants whilst enjoying exercise in a small group environment safely.
In addition to our new Reformer/Tower Studio and our mat studio we have a wonderful new Private and Semi-Private equipment studio.
Our highly skilled and experienced Pilates Team will empower you through your movement journey at one of our many studios. In our friendly studio atmosphere you will be supported and encouraged to find and achieve your own goals.
We see the multidisciplinary benefits of Pilates and passionately endorse Pilates for rehabilitation, mental wellbeing and fitness purposes. Here at Apple we are very proud to be able to offer various options to suit all levels.
We also offer 121 sessions, Duet classes, and Mat Pilates. Whether it’s Pilates group classes or using the fitness equipment… working out as buddies or a small group will bring everyone faster results! Attain stronger, defined, healthier and confident bodies.
Our 121 sessions are an amazing introduction to the wonderful world of Pilates and are great for those who might feel nervous about exercising in a group environment.
Our Mat classes only consist of a maximum of 8 people. This allows our instructor to get hands on with each participant which ensure you get maximum benefit for each individual session.
Our studios at both Bracknell and Windsor offer a wide range of equipment including the Cadillac, Ladder Barrel The Wunda Chair and Reformer.
Are you in???
Below is our timetable – why not get in touch to enquire about our prices and the great value packages that we have on offer.