Runners: Are you thinking laterally?

The running movement primarily occurs in one direction or plane of motion. Yet, have you ever finished a run session and experienced sore adductors (muscles on the inside of your thigh)?

That’s due to the role of the adductors in stabilising and preventing unnecessary lateral movement during the drive and recovery phase of running,  to try to keep your forward and backward movement efficient. This is accentuated when trying to run faster and often causes muscle soreness if unprepared.

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1988964_orig

The point?

To accommodate the best conditioning for these muscles you should consciously focus on this during your training routine? The improvement in the function of the adductors will not only prepare your body better for intense running, but will improve your mobility, make your forward and backward leg movements stronger and reduce the risk of injury.

Here are a few drills, strengthening exercises, and stretches that can be incorporated into any running routine to help your adductor function:

Grapevine Drill (can include a high knee movement for progression)

grapevines
grapevines

** Lateral bounds and Side shuffles are also good drills

45 degree skips

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image17

Isometric Warrior Pose

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images2

**Side lunges and 45 degree lunges are also good strength exercises

Low Lunge Stretch (great for the hamstrings and gluteals too)

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stretching-tag

Hurdle Adductor Stretch(can use any other static aid)

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images

Don't neglect the Foam Roller

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index