Trail running is its own kind of running, which requires particular strength and mobility. Romping over rocks and roots for example engages the hips to a greater extent than runs on flat surfaces. This part of Lidingölabbet therefore shows five exercises for the hips in preparation for an injury-free season on the trails.
All exercises can be performed at home, outdoors or at the gym - the only item you need is an elastic band:
Exercise 1: Hip raises
Lie on your back with your feet on the ground. Place the elastic band around your legs, above your knees. Lift your hips and expand the elastic band. Hold the top position for a couple of seconds and return to the starting position. You can, if you wish, raise one leg at the time while the hips are lifted.
Exercise 2: Side steps
Place the elastic bands around your legs, above your knees, and walk sideways with large steps. Use the power from the glutes and hip muscles.
Exercise 3: Open and close the knees
Place the band around your legs, above your knees. Push the knees apart by activating the glute and hip muscles. Move the knees towards each other again in a slow, controlled movement,
Exercise 4: Ankle-lifts
Place the band around your legs, on the calves right above your feet. Lay on one side (for more difficulty you can balance on an elbow). Raise and relax the upper foot in controlled movements.
Exercise 5: Mussle-lifts
Place the band around your legs, above the knees. Lay on one side (for more difficulty you can balance on an elbow). Raise and relax the upper leg in controlled movements.