At the Houston Marathon Expo Memorial Hermann's Sports Medicine Institute's Sports Biomechanist Kim Gandler told the audience some generic truths. Amongst these are that:
- Very often long distance runners will burn up their muscles during a training season, especially as they rarely take the time to build them back up. Over the years these neglected muscles continue their break down.
- In general running strengthens the calves, quads and the hamstrings. However, absent supplemental training - which most runners unfortunately neglect - their abs, glutes, and hips tend to weaken.
Accordingly, hoping to improve my efficiency - and ultimately my endurance and speed - I've embraced the strengthening exercises that Kim prescribed following my recent gait analysis. These do an excellent job by targeting my greatest areas of weakness, including:
- Hip External Rotators and Abductors ('Clam Shell' with bent knees)
- Hip Abduction with Calf Against Wall (upper leg lift)
- Quadruped Leg Lifts
- Hip Hiking
- Hip Extensors Bridging
- Side Plank
- Prone Plank
- Abdominal Crunches