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Firmly place your hands on a step.
Step down exercise for runners. It targets several key performance demands of running. Press through right heel to return to the starting position then repeat with left leg. Lower your body until your chest is just above the stairs. Stair climbing targets the gluteal muscles and quadriceps.
Step forward with your right leg and lower down until your right knee is bent to 90 degrees. Step down and back to the opposite side with the. Drive right knee up to 90 degrees keeping body long and in a straight line with foot flexed a. I personally recommend this workout to whoever asks me about them so naturally i was taken back a bit when i heard advice to the contrary.
Inhale and bend your elbows. Unlike marching however the step up demands the runner to progress the leg over the foot ankle dorsiflexion and further challenges strength of the knee extensors hip abductors and rotators. Push your toes into the floor and extend your legs into a plank position. Stair climbing is a great way to cross train if you are a runner.
By strengthening these muscles you will increase power and strength for running. Lift the left foot to meet the right. Ease into stair exercises without taking a step. Repeat alternating your lead leg.
Step up to the center of the step with the right foot. This exercise builds upon the slow motion marching drill while further challenging the performer s lower extremity strength and control while synchronizing the opposite arm and leg in a manner analogous to running. Step forward with right foot lowering down into a lunge with each leg as close to. Running steps targets the gluteal muscles hamstrings quadriceps and calf muscles all of which are necessary to getting off to a fast start in a race or in most sports.
You should feel your core stomach muscles working. To make this exercise more challenging hold a dumbbell in each hand by your. More specifically it challenges the. This video demonstrates a running specific step down that i often use with patients and athletes.
Your hands should be directly under your shoulders.
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