Running a marathon isn’t just about running. It is also very much about balance. Try this simple test.
Stand up. Go ahead, I promise this won’t hurt.
Now lift one foot about 2 inches and hold it relatively close to (but not touching) your other leg.
Now balance on the other foot for one minute.
Switch legs.
Repeat.
So? Hard? Easy? If you’re like me, the first time doing this exercise probably didn’t go well. Your hips probably shifted back and forth, one or both of your arms moved in or out to counterbalance you, or you just plain lost your balance completely and had to put your other foot down.
Now consider this: A marathon is 4-6 hours spent balancing on one foot or the other. Balance is one of the key components to running. When running barefoot, or in VFFs or other minimalist shoes, balance is even more important because you don’t have a shoe trying to support you. In a thick soled running shoe, the shoe itself provides a rather flat and level surface to meet the ground. But your foot isn’t flat. It isn’t perfectly level. So balance is even more important when running minimally.
What is Balance?
Balance is strength. Balance is strength in your core, your feet, your ankles, your hips, and your lower legs. Balance is the whole body. If any part of the body is weak, your balance will suffer. Not only does your body need to be strong, but you need to have the endurance as well. Balancing perfectly for 3 miles is an accomplishment, but it won’t get you through a marathon. As you progress in your training, you need to continue to work on your balance.
Improving Your Balance
Luckily, there are several really easy things (and a lot of really hard things) you can do to increase your balancing abilities. This week we’ll tackle a few of the basic exercises. Try doing these exercises three times a week. You should see gains in your balance after just a few days. Remember, I’m not a doctor, or a physical therapist, or even a personal trainer. Consult your doctor before starting any workout program and if something hurts, above all… STOP.
One Leg Stands
This one is pretty self explanatory. Balance on one leg. Make sure you’re somewhere with no distractions. Watching TV, seeing the toddler crawl around, or the dog run across the room can seriously mess with your balance.
Pick a fixed point on the wall or the floor and then balance on one leg. Try to hold each leg for 30 seconds to one minute. Engage your core. Stand up straight. Try to keep the raised leg very close to the anchor leg. Switch legs. Do three sets. (A set is one session on each leg)
One Leg Stands with Ball
Once the one leg stands are starting to get easier, add some weight to it. Hold a 2 pound medicine ball (or water bottle, or can of tomatoes, or a hand weight) near your core in the hand on the same side of the body as the leg you’re raising. Now just repeat the first exercise but keep that hand with the weight near your core. Switch legs and hands. Do three sets.
One Leg Stand and Twist
This is the third variation of the same exercise. Now, keep that weight in the hand on the side of the body as the leg you’re raising. Lift your leg, keeping your foot close to the anchor leg and bring the weighted hand straight out in front of you. Engage your core and twist to one side and then the other, slowly. Do this for 30 seconds, all while balancing on one foot. Switch legs and hands. Do three sets. Next Week… working the core.