Great Legs!

Sure, running gives you great legs. You earned them. Are they reliable in a fix?

This edition of the Coach’s Corner will give you a few tests and tricks to make sure you are not using your legs the same way over and over again. You need them to correct after the slippery course, hop over a curb, recover after an errant branch or even save you from the invisible foot that trips you every 100,000 steps.

Calf test: I recently read that to make sure you are injury free, you should be able to 20-30 one legged calf raises without stopping or stepping. I’m good (if the goal isn’t a full 30). Are you? Both sides? Studies showed that those in the 20% most injured runners had this shortfall in common.

Slow squat: Stand, lower down to where your butt and ankles are in the same zone. Raise back up slowly. Can you do five of these? Many cannot. This knee flexibility, strength and balance combo is one that builds up easily and can keep you strong. Easy peasy? Try single leg squats or pistols.

Ankle flexibility: Sit barefoot, heel flat. Put something vertical in front of you, like a foam roller, and put your toes against it. Scoot forward until your knee touches it. If you can't do this without raising your heel off the ground, you may lack flexibility. Foam roll your calves and stretch them and over time they will ease.

Want more? Try these to test hamstrings, hips and other flexibility: Self Assessment 3: Mobility and stability tests – Luke Humphrey Running

Most of all, ensure that your legs are functionally strong and they will remain great for years to come.

Craig