Posterior Chain Exercises
Posterior chain strengthening for runners:
Prone hip extension
Single RDL’s
Single bridges on a height
The most important lesson to learn when running: Be smart and plan ahead. It is imperative to calculate the volume and intensity prior to engaging in every run day to day, week to week, month to month. Volume (kilometers per week) or intensity should not be progressed during the same run. Be careful to only alter one variable at a time. This way you can be objective with your progress and start to understand your body/runs better.
Prone Hip Extension (x8-12 reps x3 sets)
I like to place my forehead on my hands whenever lying prone (on your belly). To protect your back, press your pubic bone into the mat, lift your belly button to your spine and engage your posterior pelvic floor. During the exhales, you will be squeezing your glute max to lift the thigh into hip extension. Be mindful of what your pelvis is doing. Try to avoid any shifts in pressure in the pelvis and lower back during this exercise. If your back is starting to hurt, reconnect with your core and reduce the hip extension and work within your range. Only progress the hip extension range once you’re completing the exercise with ease and control.
Single RDL’s (x10-15 reps x3 sets)
Standing on one leg, ensure your hips are square before starting the movement. Try keep your knees just shy of hip width apart to encourage a correct running gait. Inhale to flex at the hips and once you feel your hamstrings start to tighten, exhale and squeeze your hamstrings and glutes to return to standing. Be mindful of your back and ensure it is not flattening or flexing, you want to maintain your S-Curve throughout this exercise. If comfortable, you can add some weight with either a theraband under the stance foot and in the opposite hand or a light dumbbell. Make sure your knee is not collapsing into your centre of mass during the exercise.
Single Bridges on a Height (x8-12 reps x3 sets)
As explained in the video, you can start this exercise with both feet on a couch to increase your proprioception of where your hips and knees should be throughout the exercise. When comfortable, keeping the elevated hip and knee neutral, squeeze your glutes and hamstrings to lift your hips evenly into hip extension. Do not let your opposite hip drop past neutral or let your back arch out of neutral. It is important to keep the load through your glutes and hamstrings for full control of the exercise.