The Mob 5k Matches took care of July’s exercise. But with the sun out this week I have reflected back to an exercise we published 7 years ago in July. From Carolyn’s range of helpful exercises and topics, I reproduce the following exercise [with preamble :)]:
July [2013] brought good holiday times for some, an ideal opportunity to practise your core exercises and stretching on the beach. At training the other week, I think that I actually saw someone checking their alignment whilst running – great news as good posture and alignment is going to help with running technique, efficiency and injury prevention…..
August core exercise – the lunge
(NB: French back drop is optional!)
Stand tall, with your shoulders relaxed.
Step forward with one leg, so that both knees make 90 degree angle and that the front knee does not go forward of the ankle i.e. the shin is vertical.
Then step back to starting point and repeat on the other side. Use your abdominals to keep your trunk straight, your hips facing forwards and to control your balance
Repeat 12 times with each leg.
Anatomy lesson:
The calf muscle is made up of two muscles:
the large more superficial muscle called gastrocnemius, which consists of a medial and lateral belly, well defined in many cyclists. This inserts into the large thick tendon called the Achilles, which inserts into the calcaneum (heel bone).
the deeper muscle called the soleus; a flat, broad muscle of the calf of the leg lying just beneath the gastrocnemius muscle. It arises from the upper portions of the tibia and fibula, and joins with the gastrocnemius to attach via the Achilles tendon at the heel.
August stretch – 2 stage calf stretch
Take a large step forward but make sure that your front knee is not forward of your ankle
Your back foot should face forwards and your heel down
Tuck your tail bone under and keep your hips facing forwards to feel a stretch at the front of your hip too
Hold for 30 seconds, repeat with the other leg
Now from your gastrocnemius stretch, shorten your stride
Bend your back knee
Put your weight over your back foot
Feel the stretch in the deeper lower calf. Hold for 30 seconds, repeat with the other leg.
Well done!
We all stretch our calves religiously after a run, most of us by leaning against a wall. This month we looked at ways of stretching both calf muscle groups in standing.