Exercise Videos

About 70% of our patients are runners. The expertise of our specialist running physiotherapists and the huge amount of information on this website on running and marathon training reflects this. Please use our search tool have a good read of it as well as checking out these videos. 

1. The running man exercise in Number 25 practices many of the components of running alignment together so you can try this out. However, it is advisable to practice components of this alignment first.
2. The stability of your low back and pelvis is essential in efficient running technique and Numbers 7, 8, 9, 10 and 11 of our foam roller series along with Numbers 1, 2, 3, and 4 of our superman series work these muscles - you can start the first exercise in both series at the same time.
3. To learn the correct running posture first practice correct standing and walking posture as per Number 5 and then flex from the hips slightly. This hip flexion in standing is trained by Number 6. 
4. To more closely assess and correct your lower limb alignment for running practice Number 20 and 21. Lots of people struggle to achieve the correct alignment in a single knee bend and this is absolutely essential for pain free running. Carry out the wall/ball series - Numbers 37, 38 and 39 and in the meantime continue to carry out squats on both legs as shown in Number 22.
5. When you can maintain the correct alignment doing a mini knee bend (Number 21) then check out Number 29 to learn about normal foot pronation and then go back to running man (Number 25) and progress to landing - Number 26, jumping - Number 27 and hopping - Number 28.
6. To strengthen your legs further carry out split squats - Numbers 23 and 24, eccentric step downs - Numbers 30 and 31, step ups - Numbers 32 and 32.2 as well as stepping up and over - Number 33.
7. If you struggle with foot posture or have foot, ankle or lower leg pain then train your foot and ankle posture using exercises Number 40, 41, and 42. 
8. Decent calf muscle strength and flexibility is super important in performance and injury prevention and these exercises are the best way to achieve this - Number 35 and 36. Make sure you get your ankle alignment right when you are doing them by checking out Number 42 first. 
9. Hip flexors lift your thigh upwards and drills involving these muscles can help running technique - Number 77 shows how you can strengthen these muscles. 
10. To avoid shoulder, neck or arm pain when running make sure you pay attention to your shoulder posture as per exercise Number 12 and 13.
11. The upper back can become tight when running putting undue pressure on the low back and neck and reducing arm swing so release this area out with Number 48, 49 or 67.
12. Massaging your outer thighs with a foam roller after exercise can help to alleviate knee pain - see Number 50, while Numbers 51, 52 and 53 use the foam roller to release the quads, calves and glutes
13. Balance and proprioception have been shown to prevent injuries in athletes and is particularly important if you have had any ligament injuries or you are running on uneven surfaces - practice Numbers 70, 71 and 72. 
14. Learning how to breathe properly when running will keep your body relaxed and your muscles and brain well oxygenated - practice in lying first - Number 78 - then incorporate into your running technique. 

Finally don't forget to static stretch AFTER running while your muscles are still warm: quads - 54, hamstrings - 55, calves - 56, adductors 57, glutes - 58, back - 59, hip flexors - 60.

Do not do static stretches before or during running. A decent warm up is most important but if you are doing a sport involving a larger range of motion than simply long distance road running then dynamic stretching is advisable: quads and hamstrings - 61, hip adductors and abductors - 62, hip and rotation and opening 63, arms - 64, upper back and body rotation 65.