Whilst it may not feel like it, running is a single leg sport. It requires us to push off and land on one leg, over and over again. With each of these landings, our legs absorb up to three times our body weight. When you put it like that, it’s actually quite amazing what our bodies do for us everytime we head out for a run! So, with that in mind, we feel it’s important to give back a little love to our bodies by including plenty of single leg strength and stability into our weekly training.
When looking at what muscles help to maintain single leg alignment, it really is a team approach, so let’s meet the players:
1. First up, we have our foot & ankle stabilisers, such as the calf and peroneals, which help to maintain a strong landing foundation.
2. Our knee stabilisers, such as the quadriceps and hamstrings, help to absorb the load around the knee and keep it from collapsing.
3. Then we have our hip & pelvic stabilisers, such as the glutes and adductors (the real MVPs of single leg stability in our opinion), which help to prevent our pelvis from dipping, as well as control knee alignment.
4. And, of course, last by certainly not least - our core! With an extra big shout out to our obliques, which help to prevent excessive torso rotation.
Just like any team approach, the best way to achieve your goals is if all team members are contributing strongly. Therefore, to achieve optimal single leg stability, it’s recommended to keep strong in all of the areas mentioned above, from the feet and ankles, all the way up to our trunk. The stronger we are at landing and pushing off on one leg, the greater our running performance and the less risk we have of landing injuries at the hip, knees or feet.
Classes on the forRunners app are clinically designed by Physios for runners, with the aim to strengthen the above areas, whilst challenging your single leg stability. Enhance your run performance and reduce your risk of injury by getting started with our FREE 7 DAY TRIAL today! We look forward to seeing you there.
Lisa Frazer
Physio & Pilates Instructor
About Lisa Frazer
With 10 years of Physiotherapy experience, Lisa brings a real clinical flavour to her Pilates workouts. As a runner herself, she understands both the addiction and the benefits the sport has on your mental health. You can therefore expect that her classes will aim to keep your body feeling strong and flexible so that you can keep hitting the pavement with a smile on your face.
With over 20 years of dance experience, she loves the creative flow that Pilates brings to the World of exercise. Don’t be fooled by her sweet nature and friendly banter, this wonder woman packs a core and glute punch and joining her will be the best way to start your day.