Get stronger and avoid injury with this stability workout.
When Jay Cardiello ran, he never took the time to work on the post-run extras that keep a body healthy. “After a workout, I just wanted to get out of there,” he says. “I ended up with a cracked tailbone, an injury that cut my running career short.” As Cardiello rehabbed his back, he became aware of the muscular weaknesses and imbalances that contributed to his fracture. He resumed running with a new a commitment to staying strong and balanced.
Cardiello wants runners to benefit from all he’s learned on the road to recovery. His goal is to help runners go faster and further – without getting hurt. The workouts are short and simple: They don’t require much space or equipment. And they complement a runner’s training schedule. After intervals or a long run, do the mobility routine, which focuses on restoring range of motion. After an easy run, do the stability routine (shown on the following pages), which features core and one-legged strength work. On an active-recovery day, combine two or three of the routines. “Investing just 10 minutes will make you stronger and also happier,” says Cardiello, a personal trainer. “You’ll enjoy your running more, knowing that you are taking care of your body.”
Below are two exercises designed for runners. Pick up our October 2016 edition, which includes one full 10-minute stability performance workout.
Interlock your fingers above your head. Quickly lower into a squat while swinging your arms down. Rise back up to standing while swinging your arms back overhead.
SQUAT TO KNEE RAISE
Lower down into a squat, then quickly drive your right knee as high as possible out to your side. Lower your right leg back down, then repeat on the other side.