Runners

054 RUNNERSWORLD.CO.UK JULY 2018LATISSIMUSDORSIWHAT IS IT? A triangular slab of musclerunning across your back from yourshoulders to your pelvis. It powersarm movements, including extension(backward swing), adduction(downward pull) and internal rotation(movement towards your body).``````WHY DOES IT MATTER? ‘It’s a key part ofyour “posterior oblique sling” – themuscle chain that fuels momentum,’says Buckingham. When your left armdrives your upper back and shoulderto the left as you run, this helps drivethe right hip and pelvis. ‘It producesthe counter-tension in your upper-body that drives you forward.’``````WHAT IF I IGNORE IT? ‘As well as losingspeed, if it is weak you will run withyour shoulders scrunched forwardand tight pectoral muscles in yourchest, causing aches in your neck,shoulders and back,’ says Buckingham.’``````A / WHAT’S THE INJURY REHAB? Attach aresistance band to the top of a doorand grip it at shoulder height. With aslight bend in your elbow, lower theband to your sides. Repeat 3 × 12 times.``````B / HOW DO I STRENGTHEN THEM? Adopt apress-up position and grip a lightdumbbell in each hand. Slowlylift the dumbbell to your sides andslightly rotate your trunk as you lift.Do 3 × 8 reps each side.7WHAT IS IT? A thigh musclethat connects the pelvis tothe knee-stabilising iliotibialband (ITB), which runs downthe outside of your leg, thetensor fasciae latae (TFL)is recruited whenever youraise your leg up or outduring exercise.``````WHAT IS IT? A muscle in yourcalf that runs from belowyour knee to the top of yourheel. It is involved in plantarlexion (the lexing of yourfoot downward) wheneveryou walk, but unlike theperoneus longus (see 12),which is more of a balancingmuscle, the soleus is mostlyinvolved in propulsion.``````WHY DOES IT MATTER? ‘It’sa forgotten muscle forrunners,’ says Hobrough. ‘Itproduces most of the powerwhen your knee is lexed asyou run, boosting propulsion.It also provides ankle controlfor a better push-of – freespeed with every stride.’``````WHAT IF I IGNORE IT? ‘A weaksoleus will overload othercalf muscles when you run,which can lead to a fasterheel lift and an early kneebend, resulting in more stepsand a shorter stride pattern``````WHY DOES IT MATTER? ‘A strongTFL will keep your kneesaligned as you drive forwardfor a smoother and fasterrunning motion,’ saysHobrough. It will alsostabilise your hips and pelvisas you lift each leg to avoidwasted lateral energy.``````so your pace and staminawill sufer,’ says Hobrough.``````A / WHAT’S THE INJURY REHAB?Lengthen your soleus withbent-knee calf stretches.Lean against a wall with yourright knee bent in front of youand your toes at on theoor. Bend your left kneebehind you and lean down``````WHAT IF I IGNORE IT? ‘A weakor tight TFL will stress yourITB, which can lead to ITBfriction syndrome (ITBFS),producing pain in theoutside of the knee,’ warnsHobrough. ‘Foam rollingyour ITB won’t help if yourTFL is still tight.’``````A / WHAT’S THE INJURY REHAB?Gently stretch a tight TFLwith a standing side bend.Lean against a wall, crossyour feet over and pushagainst the resistance ofthe wall. Do 3 × 45-60 secseach side.``````B / HOW DO I STRENGTHEN IT?Perform single-leg squatswhenever you can. Stand onone leg and, holding yourarms out for balance, loweryourself down. ‘Keep yourknee over your middle toeand don’t go too deep,’ saysHobrough. Aim for 100 repsper leg each day.``````into the stretch. Do 3 × 30secs per foot.``````B / HOW DO I STRENGTHEN IT?Bent-knee heel lifts: stand ona step with the ball of yourright foot. Wrap your left footbehind your ankle, benddown and press up onto yourtoes so your right heel liftsup. Do 3 × 15 reps each side.(^9) SOLEUS(^8) TENSOR FASCIAE LATAE (TFL)AAABBB