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8 balance training exercises to improve your overall strength

1 year ago 105

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8 balance training exercises to improve your overall strength

Working on your balance training will speed up your trail running and prevent injuries

Balance explained

Proprioception is your body’s awareness of its own position at any given time, as well as its awareness of the forces that are acting on your body. For runners, a practical example of proprioception in action would be your ability to keep your balance and stop yourself falling over after knocking your foot against a stone.

Your body has three different types of receptors that help you to keep your balance. They are located in your muscles, tendons and joints and their main function is to protect you by reducing the chances of you getting injured or creating muscle imbalances.

Do I need to do balance training?

If you’re a trail runner, or you’d like to start trail running, then balance training is going to be vital for keeping you safe and comfortable, due to the uneven ground you’ll be covering. If you’re more of a road runner, balance training isn’t as important for keeping you injury-free: but it’s still worth incorporating a few of these exercises into your strength training if you want to improve your overall form.

What equipment do I need for balance training?

The workout below requires an exercise ball, a kettlebell and a couple of hand weights. If you don’t have hand weights and you’re strapped for cash, a great alternative is to fill empty water bottles with sand or rice. Dupes for the kettlebell and and exercise ball aren’t quite as easy, but you can usually find good value workout gear from stockists like Decathlon or Amazon.

Warm up

Stand on one leg and swing your leg 10 times forwards and backwards and 10 times side to side. Now walk on the spot with your eyes closed; this will help your nerve system to get more alert.

Want more? Here’s the 5-minute warm up you should do before every run.

How to do balance training reps

Perform two sets of 15 repetitions. Add these exercises to your weekly routine. If you’re a particularly advanced runner then increase the sets and reps to three sets of 20 repetitions. Increasing the weights will also increase the intensity of the exercises.

Cool down

Do a full body stretch. Hold each position for 60 seconds to help you improve your flexibility.

The ultimate balance training workout

Single leg multi-directional tap

balance training exercises single leg multi tap

Areas trained: Thighs, bottom and balance (quadriceps, hamstrings and glutes)

Why do it? Glute strength will improve your balance and is very important for preventing lower back and hip problems while running.

Technique:

  1. Stand on your left leg and use your arms for balance if you need to
  2. Tap your right foot’s toes in front as far as you can
  3. Take your right leg sideways and tap the floor
  4. Take your right leg back as far as you can without leaning forward and tap the floor
  5. This counts as one repetition
  6. Complete one set before changing over to the other leg

Be safe: Keep your tummy muscles tight to aid your balance.

Pivoting

Areas trained: Lower back, back thigh, hip flexors (erector spinae, hamstrings, psoas)

Why do it? Your lower back and hips help with balance and absorb a lot of the impact when you run. If your lower back muscle is weak, your risk for lower back and hip injuries is increased.

Technique:

  1. Stand with your feet shoulder width apart
  2. Hold a weight in your right hand
  3. Bend forward from your waist and lower the weight to the floor while extending the left leg backwards
  4. Aim to get a straight line between your shoulder, hips and foot
  5. Squeeze your bum while standing up to the starting position

Be safe: Look forward as this will prevent your back from rounding when you bend down.

Stability ball cross back extensions

balance training exercises stability ball cross back

Areas trained: Deep back muscles, core muscles (erector spinae, transversus abdominus)

Why do it? Strong back muscles will improve your balance and coordination.

Technique:

  1. Lie with your hips and stomach on a stability ball
  2. Keep your feet against a secure object
  3. Cross your arm over your chest
  4. Lower over the ball as far as possible
  5. Lift up and rotate your right shoulder up until you form a straight line between your shoulders, hips and feet
  6. Slowly rotate back to the starting position
  7. Repeat the move to the other side
  8. Alternate between left and right

Be safe: Don’t lift too high as this can injure your back.

Lunge with knee lift

Areas trained: Front thighs, bottom, hip flexors (quadriceps, glutes, psoas muscles)

Why do it? This exercise will help you to control your explosive power which in turn will help you increase your speed and reduce wasted energy.

Technique:

  1. Stand with your left leg in front of your right
  2. Bend both knees to perform a lunge
  3. Push off with your left leg and lift your right leg off the floor
  4. Aim to get your knee level with your belly button
  5. Replace your left foot on the floor and immediately go back into a lunge
  6. Complete one set on the left before changing over to the right

Be safe: Keep your tummy muscles tight and your back straight.

Weighted lunge with rotation

balance training exercises weighted lunge with rotation

Areas trained: Front thigh, back thigh, hip flexors, side muscles (quadriceps, hamstrings, psoas muscle, obliques)

Why do it? Combining the rotation with a lunge will improve your core stability and balance.

Technique:

  1. Stand with your feet together and hold a weight in front of your chest
  2. Step forwards with your right leg and rotate your shoulders to the right side
  3. Bend both knees and lower yourself to the floor
  4. Don’t lean forward with your upper body
  5. Push back to the starting position and repeat with the left leg
  6. Alternate between left and right

Be safe: Focus on one point to aid your balance.

Woodchop

balance training exercises woodchop

Areas trained: Inner thigh (adductor), outer thigh (abductor)

Why do it? Your side muscles give lateral stability. The stronger these supporting muscles are, the less chance you have of falling over.

Technique:

  1. Stand on your right leg and extend your left arm up
  2. Bend your standing leg and touch the outside of your right foot with your left hand
  3. Return to the standing position without putting your foot on the floor
  4. Complete one set on the right before changing over to the left

Be safe: Focus on one point in front of you to help aid your balance.

Single leg calf raises

balance training exercises calf raises

Areas trained: Calf muscles (gastrocnemuis)

Why do it? The flexion of your feet during every stride is controlled by the muscles in your lower legs. They are the first contact point with the ground and will help with balance and coordination.

Technique:

  1. Stand on your right leg and bend your left leg
  2. Slowly lift onto your right toes
  3. Hold the top position for a second before lowering your heel to the floor
  4. Don’t let your heel rest on the floor

Be safe: Keep an upright posture and keep your leg straight throughout the range of motion.

Single leg weighted running arms

balance training exercises weighted running arms

Areas trained: Lower leg, thighs, shoulders, arms (gastrocnemius, tibialis anterior, quadriceps, hamstrings, deltoids, biceps, triceps)

Why do it? The more efficient your arms work during the driving phase of running the more speed you will be able to generate. It will help you to keep your balance when you run up and down hills.

Technique:

  1. Stand on your right leg and hold a light weight in each hand
  2. Keep a 90-degree angle in your elbows
  3. Bring your left hand up to shoulder level while taking your right hand back just above your hip
  4. Keep your tummy muscles tight to aid your balance
  5. Drive your left elbow down while pushing your right hand up to shoulder level
  6. Keep the movement fast and continues
  7. Complete one set before changing over to the other leg

Be safe: Keep your back straight and focus on one point in front of you to aid your balance.

Want more? You can find more workouts here.

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