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Test your balance and stability

‘If you can stay balanced when you run, you will have a stronger posture through your legs, pelvis, spine and head, which encourages better running form,’ says Dr Ian Horsley, physiotherapist at Back In Action in Wakefield (backinactionltd.co.uk). ‘Balance also enhances muscle recruitment so you stay stable. Without it, you’ll waste energy, resulting in inefficient form and more fatigue.’ In the long term that won’t just push up the digits on your finish times – it’ll leave you more susceptible to injury.

Runner's World
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On Jan 7, 2016
1

Test yourself: Star-excursion balance test

Use chalk to mark a star with 45-degree angles on the floor. Balance in the middle on one leg and reach with the other leg as far along each line as possible. Work clockwise and return to the centre after each touch. Measure where your foot marked the chalk and work out the percentage difference between your shortest and longest reaches. ‘The closer you can reach in all directions, the better your balance,’ says Horsley. Repeat with the other foot to check for muscle imbalances.

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Improve: Dynamic walks

‘Walking on unstable surfaces improves your balance – you recruit more muscles to stay stable,’ says Horsley.

Walk barefoot slowly through sand or on another unstable surface. Do 10 x 1-min walks.

3

Improve: Standing single-leg rotation

‘The single-leg element trains dynamic control of your lower limbs; the rotation develops pelvis stability,’ says Horsley.

Stand on your left leg, arms out in front, and drive your right knee up to your waist. As you raise your knee, swing your arms to your right, rotating your chest and shoulders. Lower your knee and arms and repeat. Do 3 x 8 reps on each leg.

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