Runner’s World UK – September 2019

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A. STRENGTHEN THE

TIBIALIS POSTERIOR

Sit on a chair with an exercise

band fixed to a stable point and

wrapped around your big-toe

joint. Cross your feet at the

ankle and lock the knees. Turn

the banded foot – only the foot –

in and out slowly, for three sets

of 15 reps. Make sure the 15th is

hard – if not, tighten the band.

B. HIP-STABILISATION MOVE

Stand with a short loop of

resistance band of around 30cm

around your ankles. Stand on

the leg you want to work and

take the other leg off of the

f loor and behind and out to the

side at 45 degrees.

Ensure the standing knee is

held turned out over the top of

the foot and the knee is slightly

bent. Keep an upright posture.

Then kick the non-standing

leg out into the band while

A. STRETCH TIGHT

HIP FLEXORS

A cause of a habitual lateral

strike is, oddly, tight hip f lexors.

Tightness means you are likely

to f lick your foot outwards

behind you, followed by a

subsequent f lick of the foot

B. ROTATION-

CONTROL DRILL

Stand with a band attached at

shoulder height in front of you.

Grab the band with your right

hand, then stand on the left

leg and bring your right knee

through in a running motion.

The key is to keep your arm

out to the side to provide the

rotational pull across your core.

Do 15-25 reps for three sets.

Repeat on the other side.

maintaining your knee and

hip stability.

Do 30 seconds each at a

45-degree angle, then straight

back for 30 seconds, then out

to the side for 30 seconds,

before finishing with a further

30 seconds at 45 degrees.

C. RE-EDUCATE YOUR GAIT

This will help to break the

movement pattern, once the

strengths and lengths have

been improved. You need to

break down the running

movement into small sections

and practice. Walking is the

best place to start – be aware of

your foot placement and control

the inward roll of the foot,

moving to push-off at the tip of

the toe. This should feel like you

are walking on the outside of

the foot to begin with. This can

progress to hops in front of a

mirror and then to short runs

over 40m or so. Once you get

the feel it is a case of repetition.

It takes time, so be patient.

inwards as you stride forwards,

thus landing on the outside of

the foot. To stretch tight hip

f lexors, kneel on the leg to be

stretched and get stable. The

key is your pelvis position –

keep it level and do not arch

your back. Tighten in your

tummy and tuck your bum

under. Then push forward with

the hip to feel the stretch in the

front of the thigh. Do this for

two minutes, four times a day,

especially after sitting a lot.

C. STRENGTHEN THE

TIBIALIS POSTERIOR

See move (A), top right.

D. PRONATION

CONTROL DRILLS

Start by stepping with purpose,

then walking and finally

moving into jogging, all while

concentrating on landing with

what feels like a f lat foot and

controlling the impact while

rolling through the foot.

SOLUTIONS

A

B

BODY + MIND

SEPTEMBER 2019 RUNNERSWORLD.COM/UK 079