Get Ready for Peachtree Road Race with 4 Exercises

By Becca Sanders, PT, DPT, OCS

It’s that time of year again when runners from all over the country are gearing up for the Peachtree Road Race on July 4th! Help prevent running injuries with these TOP FOUR exercises. (Make sure you perform all exercises without pain.)

1. Crab Walk/Sidestepping with a Band: Put a resistance band around your ankles. With a slight bend in your knees, knees behind toes and bottom back, step into the resistance band 10-15 steps and then back the opposite direction. Continue until you get a good burn in the outside of your hips.

2. Bridge: On your back, tighten your abdominal muscles, then your gluteal muscles and then lift your hips up slightly from the mat/floor. Slowly lower. Repeat 15-20 repetitions, 2-3 sets.

3. Hip Flexor Stretch
-Kneeling: Kneel down on one leg with the other foot in front. Slightly tuck your hips under and lean forward to feel a stretch on your thigh of the kneeling leg. Hold for 30-60 seconds, Repeat 3-5 times on each leg.

-Laying on Table/Bed: Lying on the bed, let know leg hang off the side while you bring the opposite knee to your chest. You should feel the stretch in the leg hanging down.  Hold 30-60 seconds, 3-5 times on each leg.

4. Three Way Plank:
Forward: On your forearms and toes, hold a plank position with a neutral spine (no increased arch in your low back). Attempt for 20-30 seconds with good form without holding your breath. Repeat 2-5 times.
Side: On your one forearm and with feet stacked on top of each other, keep your body in a straight line. Hold for 20-30 seconds with good form and without holding your breath. Repeat 2-5 times each side.

Good Luck on a Great Peachtree Road Race!
We hope you stay injury free and have a great 4th of July!