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Running Strong & Steady With Blue Tree Clinics Dubai.

Running makes the body assimilate and release forces to generate forward momentum, the muscles around your joints helps in keeping you from dynamic control with each running stride. However, when you feel weak, they become less efficient at managing load which can lead to changes in running biomechanics as well as a decrease in total performance.

A runner’s best shield in the fight against injury is strength and endurance which can sometimes be used in training. Your ligament, core, lower limb muscle, and tendons all play a vital role in managing forces during a run, especially the landing phase.


Overall running consistency can be maintained when you walk dynamically for a long period of time.

To stop the occurrence of injury, strength training is highly recommended as it provides your body with the dynamic establishment to become a faster more efficient runner.


This happens because your speed is linked straightwise with the number of forces you are able to spawn against the ground, as well as your ability to absorb forces to maintain your speed and keep running. Therefore its key component to incorporate into a running program, especially if you’re going to go the extra mile!

Running is one of the most common sports and leisure activities in the world.


Ready to start running? Let’s have a look at five top running exercises that are highly beneficial:

1 – Single Leg Control:

Stand on one leg with your hips straight and back in neutral, maintaining your balance slowly lean forwards and hinge at the hips. Now start bending the standing knee more as you lower down comfortably, holding here for one second. Then go back to the standing position and pick up your leg to 90 degrees at hip height and sustain this balance for a few seconds before repeating. Your purpose should be 15times repetition on each leg.

2 – Side plank with running drill:

Start on your side with your feet together and one forearm directly below your shoulder.

Contract your core and raise your hips until your body is in a straight line from head to feet.

Hold the position without letting your hips drop for the allotted time for each set, then repeat on the other side. Aim for 15x repetitions on each side, and ensure that as you move your leg, you keep everything else still.

3 – Shoulder Bridge Leg Lift:

Begin by lying on your back with your leg bent and hip-width apart, your arms should be by your side with palms down.

Exhale to lift your pelvis and hips, creating a diagonal line from knee to shoulder. Straighten out one leg and bend your extended knee and then return to the starting positions. Repeat these exercises, alternating sides

4 – Squatting:

Stand with feet shoulder-width apart, hands clasped at chest. Send hips back and bend knees to lower into a squat until thighs are about parallel to the floor. Keep your chest lifted. Press through heels to return back to the starting position. Perform 3 sets of 10 reps.

Turn it into a jump squat by exploding up as high as you can and land softly between each rep.

5 – Mountain Climbing:

Start in a high plank position, wrists under shoulders, core engaged so the body forms a straight line from head to heels. Bring right knee in toward chest, then return to starting position. Bring left knee in toward chest, then return to starting position. That’s 1 rep. Continue to alternate legs while maintaining proper form; don’t change your lower-back posture as you move legs. Do 3 sets of 10 reps.

6 – Superman:

The Superman running exercise is a great way to strengthen your lower back and tone your glutes.

Start facedown on a mat on your stomach with your arms and legs extended, forehead resting on the mat so your neck is not strained. Lift head, arms, legs as high as possible. Hold for 3 seconds, then lower back to the starting position. Do 2 to 3 sets of 10 reps.

You can make it easier by lifting your right arm and left leg. Then lift your left arm and right leg. Do this repeatedly, also to avoid pains.

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