Ever start a run feeling stuck in slow motion, only to loosen up a mile or so in? You’re not alone. I recently found myself in the same situation and discovered the root of the problem with a simple test.
Quick Back Story
Like many runners, I’ve been logging lots of miles this summer, and I’ve been feeling increasingly stiff. For weeks, I thought, “This will probably go away on its own.” But as the Chicago Marathon in October looms closer, I shifted to, “I hope this doesn’t get worse.”
It’s been seven years since my last full marathon. While I’ve stayed active with half marathons, I set an ambitious sub-3-hour goal for myself. After weeks of waiting for my stiffness to improve, I decided to dust off a screening tool I use as a Physical Therapist.
The Screening Test
I passed most of the tests, felt “iffy” on a few, and flat-out failed one. Here’s the test I failed, which you can try: the single-leg bridge.
The Single-Leg Bridge Test
Here’s how to do it:
- Lie on your back with your knees bent and arms across your chest.
- Push through your heels to bridge your butt into the air.
- Concentrate on keeping everything stable.
- March one knee up in the air and hold for up to 30 seconds.
- Release to start position and try again on the opposite side.
What to Look For:
- If you feel shaky, weak, or sagging on one side, it’s a sign of imbalance. This imbalance can cause various issues, from back to foot pain.
Fixing the Imbalance
You can use the single-leg bridge test itself as a starting exercise:
- Aim to hold for up to 30 seconds for 5 reps on each side.
Going Beyond the Bridge
While the bridge exercise is a great start, it’s only scratching the surface. To address stiffness and soreness comprehensively, you’ll need to target other muscle groups.
Check Out RunSmart
RunSmart offers personalized running plans, physical therapist-designed strength training, and more to keep you on track and injury-free. Their programs are tailored to help runners like you and me achieve our goals without the setbacks of injuries.
