How Single Leg Balance Training Elevates Your Running Form
Join me as we uncover the fascinating ways in which balance training enhances brain health.
Discover how incorporating balance exercises into your routine can improve neuroplasticity, cognitive function, brain volume, and emotional well-being.
It's time to embrace the power of balance for a healthier, sharper, and more resilient brain.
WELCOME
Welcome to the Run Better with Ash podcast, the podcast for runners seeking valuable insights and inspiration to enhance your running journey.
I'm Ash, your Personal Podcasting Running Coach.
A client quote to set the scene for this episode…
"Balance training changed everything for my running! It improved my form, stability, and focus. I've not had any issues with my right ankle and shin since including balance work. Simple exercises with incredible results. Believe me, balance is a game-changer!" - Jane
As a running coach, personal trainer and yoga teacher, I want to shed light on the incredible benefits of single leg balance training and its direct influence on running form, specifically improving the stance phase.
So, let's delve into this topic and discover how it can enhance your running performance.
Single leg balance training is a practice that focuses on developing stability and control while standing on one leg. By engaging in exercises that challenge your balance, you strengthen the muscles in your feet, ankles, and legs, ultimately improving your overall stability and proprioception.
When it comes to running, the stance phase plays a vital role. It is the period when one foot is in contact with the ground, supporting your body weight and propelling you forward. By improving your single leg balance, you enhance your ability to maintain stability and control during this phase, leading to several benefits:
Enhanced Proprioception: Single leg balance training enhances your body's awareness of its position in space. This heightened proprioception allows you to make precise adjustments in your running form, leading to a smoother and more efficient stride.
Increased Muscle Strength: Engaging in single leg balance exercises challenges and strengthens the muscles responsible for maintaining stability during the stance phase. This includes the muscles in your feet, ankles, calves, and hips. Stronger muscles result in improved control and reduced risk of injuries.
Improved Running Economy: Running economy refers to how efficiently your body utilises energy while running. By improving your single leg balance and stability, you reduce unnecessary movements and energy leaks, allowing you to maintain a more efficient running gait.
Better Alignment: Single leg balance training helps improve your overall alignment during the stance phase. By developing a strong and stable base, you can minimise over-pronation or supination, which can lead to common running injuries such as shin splints or IT band syndrome.
Injury Prevention: Single leg balance exercises not only strengthen your muscles but also improve the stability of your joints, reducing the risk of sprains, strains, and other running-related injuries. By enhancing your ability to absorb impact and maintain control, you become more resilient to the demands of running.
Incorporating single leg balance exercises into your training routine can have a profound impact on your running form and performance. Aim to include exercises such as single leg stands, yoga balance poses, single leg squats, and balance board drills. Gradually progress the difficulty and duration of these exercises to continually challenge your balance and stability.
Single leg balance training is often overlooked because it doesn't necessarily give you post workout muscle soreness or massively exert you cardiovascular. Some of my clients have commented this to be one of the issues to training balance, they like to 'feel' like they've done something.
HOW BALANCE IMPROVES YOUR BRAIN
The thing is, the benefits are ones that you can't see. You get huge benefits in brain health. Who doesn't want a healthier brain?
Balance training is not only beneficial for physical fitness but also offers remarkable advantages for brain health
Enhances Neuroplasticity: Balance training stimulates neuroplasticity, the brain's remarkable ability to reorganise and adapt its structure and function. Balance exercises create new neural connections, promoting brain health and resilience.
Improves Cognitive Function: Balance training improves memory, attention, and executive function resulting from regular engagement in balance exercises. Maintaining balance challenges the brain and enhances mental performance through concentration.
Increases Brain Volume: Balance training can increase brain volume, particularly in regions associated with balance and motor control. Potential implications of this structural change on overall brain health and aging are very promising at reducing the damaging effect of atrophy or basically not using certain areas of the brain they effectively become less active or needed.
Reduces Risk of Falls and Cognitive Decline: The significant role of balance training in reducing the risk of falls, a leading cause of injuries in older adults is one of the main reasons we should be doing balance work if you want to age well.
Boosts Mood and Reduces Stress: Balance training positively impacts mental well-being. Through the release of endorphins, the "feel-good" chemicals, during exercise, and how balancing activities can reduce stress, anxiety, and depression, leading to improved overall brain health. Because when you’re balancing you can’t be mind wandering otherwise you will fall. That’s one of the reasons I started to practice balance in the first place. It got me out of my busy mind and into my body.
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5 BALANCE EXERCISES TO INCLUDE IN YOUR TRAINING
Here are some specific single leg balance exercises that you can incorporate into your training routine:
Single Leg Stands: Stand on one leg while maintaining proper alignment, with your knee slightly bent. Aim to hold the position for 30-60 seconds on each leg, gradually increasing the duration as you progress.
Single Leg Deadlifts: Stand on one leg and hinge forward at the hips, extending the opposite leg behind you for balance. Lower your upper body while keeping your back straight and return to the starting position. Repeat for a set number of repetitions on each leg. Use a dumbbell or kettlebell if you like.
Single Leg Squats: Stand on one leg with the other leg extended in front of you. Slowly lower your body into a squat position while keeping your knee aligned with your toes. Push through the heel of the standing leg to return to the starting position. Repeat for a set number of repetitions on each leg.
Warrior III Pose: From a standing position, hinge forward at the hips while extending one leg straight behind you. Reach your arms forward or extend them alongside your body. Aim to create a straight line from your head to your extended leg. Hold for a few breaths and then switch sides.
Single Leg Calf Raises: Stand on one leg near a wall or sturdy support. Raise yourself up onto your toes, then lower your heel back down to the ground. Repeat for a set number of repetitions on each leg, focusing on maintaining balance throughout the movement.
Remember to start with exercises for the length of time or reps that match your current fitness level and gradually increase the difficulty as you build strength and stability. It's important to maintain proper form and listen to your body to avoid potential injuries.
SUMMARY
Remember, consistency is key. Regular practice will yield the best results. So, start integrating single leg balance training into your regimen and witness the positive impact it can have on your running form, stability, and overall performance.
By finding balance in your body, you'll find balance in your mind. Keep your brain fit and keep thriving!
Happy running!