Enhance Your Running with These Isometric Positions
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Chapter 1: Introduction to Isometric Training
Do you aspire to become a resilient athlete?
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One of the simplest methods to enhance your endurance and stability is by incorporating isometric exercises into your routine. Rather than concentrating on executing multiple repetitions through a range of motion, the emphasis here is on holding specific positions. Although it might seem monotonous, the benefits of this technique are invaluable! Since we seldom engage in this type of workout outside of core training, expanding this practice to other muscle groups can be incredibly fruitful (and perhaps a bit humbling).
Today, we will explore a few basic positions that can significantly benefit runners. These exercises not only improve mobility but also activate often-overlooked muscles. Additionally, I will provide variations for each movement, ensuring that everyone can find a modification that aligns with their needs and objectives.
Chapter 2: Three Isometric Positions to Elevate Your Training
The goal of these exercises is to integrate them into your routine intuitively. Aim to include them in your workouts or warm-ups about 4–5 times weekly, and pay attention to your body to gauge the appropriate duration for each hold. If you find yourself comfortably maintaining a position for over a minute, consider progressing to the variations outlined below.
Section 2.1: Pike Pulse Hold
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Rationale: The hip flexors are often one of the most underused muscle groups. This straightforward position will activate them, helping to develop stronger hips.
Cues: Begin seated on the floor. Lift your legs 4–8 inches off the ground and hold this position. If this proves too difficult, start by lying back or propping yourself on your elbows. For added challenge, hinge your torso forward.
Section 2.2: Deep Squat
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Rationale: Developing your deep squat is one of the best ways to improve hip mobility, which is crucial for runners and athletes alike.
Cues: Start in a neutral standing position with your feet slightly wider than shoulder-width and your toes angled outward. Lower yourself into the deepest squat you can manage while keeping your heels flat on the ground. If this is too challenging, consider using TRX handles for support. To increase the difficulty, add a spinal extension by holding a dowel overhead.
Section 2.3: Bear Plank
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Rationale: The bear plank is a comprehensive exercise that is particularly relevant for runners, as it focuses on the core, quadriceps, knees, and lower back.
Cues: Start on your hands and knees, then lift your knees off the ground so only your hands and toes touch the floor. For a regression, hold the position for 5–10 seconds. To progress, try bear plank kickbacks or shoulder taps.
Chapter 3: Bonus Exercise: Superman
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Rationale: As a runner, posterior chain exercises can often be neglected. This position is excellent for strengthening your mid/upper traps, lower back, glutes, and hamstrings.
Cues: Start in a prone position and slowly lift your hands and feet off the ground, holding this position. For regression, hold for short intervals of 5–10 seconds. To increase intensity, perform pulses at the top or use light dumbbells.
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In Conclusion
Incorporating isometric training into your routine can greatly enhance your mobility, strength, and endurance as a runner. If your goal is to reduce injuries while boosting your performance, these positions are worth trying. After just a few sessions, you may notice significant improvements in the health and resilience of those often-neglected areas.
Here’s to elevating your running and overall well-being!
David Liira, Kinesiologist
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