As running coaches who promote long term, injury-free running, strength work is always a part of our recommended weekly routine for every runner out there. So, where to start? Start with just one move a week and build from there. Hot Bird Running has you covered with our Strength Move of the Week!
Move of the Week: Clamshells
Fall marathon training is around the corner which means ramping up the mileage for many runners. This is a dangerous time for those prone to IT Band issues (you know who you are!). Here's a reminder to do your preventative work NOW rather than when the pain sets in and it's too late. Step one should be - start doing Clamshells. Clamshells improve the control and function of the gluteus medius which is a muscle that's usually weak in distance runners with ITBS. Clamshels also bring balance to the anterior and posterior hip muscles. As you do these, keep the hips stable and stacked on top of each other. Avoid twisting your lower back or rocking your top hip back and forth. Do 15 on each side.