Essential Equipment for Runners: Boost Your Performance Today
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Chapter 1: The Importance of a Slant Board
Every runner should consider incorporating one essential piece of equipment into their routine: the slant board. This simple yet powerful tool can significantly enhance your joint strength in just a few days!
Image from Mikhail Nilov on Pexels
Did you know that to prevent common injuries and setbacks, you should focus on strengthening your body in positions that may feel a bit intimidating? The slant board is an excellent way to achieve this. Despite its unassuming design, it can drastically improve your ankle and knee mobility, making you a more resilient and efficient athlete.
The best part? You can acquire one for only $30–40, or even create your own! Its true value lies in its ability to encourage your ankles and knees to exceed their usual ranges of motion, thereby building a level of tensile strength in your tissues that far surpasses the demands of running. This foundational strength allows you to increase your training intensity and volume with the assurance that you will remain injury-free.
What more could you desire as a runner?
Section 1.1: Elevate Your Joint Health
Before we explore how to incorporate the slant board into your training, it's essential to note that this tool carries some risks. If you have a history of chronic running injuries or other conditions that might pose a risk during new movements, it's advisable to consult with a healthcare professional prior to proceeding with the following exercises.
Though these exercises can be performed at any time, I recommend doing them right before your runs. This approach serves as a warm-up for your muscles and helps prevent stiffness during the initial miles. It’s a clever way to integrate strength training without it feeling tedious.
Completing this entire routine takes only 4–5 minutes, making it a worthwhile investment of your time! As always, feel free to reach out if you have any questions or need modifications. Now, let’s get started!
- Ankle Mobilization
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Application: 10–15 repetitions
Instructions: Position your toes on the slant board with your heels resting on the ground. Gently lean forward to challenge your ankle mobility while strengthening your tibialis anterior (the primary muscle in your shin). This exercise might prove more challenging than it appears, so take your time working up to it. Focus on your maximum pain-free range of motion to enhance your foot, ankle, and shin health.
- Calf Raises
Image from rehabhero.ca
Application: 15–20 repetitions
Instructions: This calf raise variation allows for increased range of motion at the bottom of your rep. It not only boosts strength and endurance but also fortifies your Achilles tendon, helping to prevent the common injuries many runners face. For maximum benefit, take 3–4 seconds during the lowering phase of each rep; remember, slower is better!
- Knees-Over-Toes Squats
Image from Physiotec
Application: 10–15 repetitions
Instructions: This squat variation resembles a standard squat, but with a key difference: allow your knees to track slightly over your toes as you lower your body. While it may feel awkward initially, engage your glutes to rise back up once you reach a challenging depth. If a wedge is unavailable, you can improvise using household items like books or boxes. Aim for about a 15–20 degree decline at the ankle.
BONUS: Slant Board Stepovers
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Application: 8–10 repetitions per side
Instructions: This exercise demands good balance and stability. Start by placing one foot on the board and alternate between tapping your opposite heel in front and your toes behind you, keeping the planted leg slightly bent. This exercise is one of the most valuable strength and conditioning movements for runners, enhancing core, hip, knee, ankle, and foot health. If balance is a challenge, consider performing this near a wall for support.
Want to explore more exercises like these? Check out my comprehensive library of rehab routines and exercise programs—there’s something for everyone!
Photo by Greg Rosenke on Unsplash
In Conclusion,
The slant board is undoubtedly one of the most underappreciated tools for runners. It not only enhances mobility in critical areas such as the ankles and knees, but it also builds strength in those regions. This combination is the perfect formula for increasing speed and volume while avoiding injuries. If you’re looking to elevate your running experience, investing in a slant board is a decision you won’t regret.
You've got this!
-David Liira, Kin
Chapter 2: Must-Have Gear for Every Runner
To further enhance your running experience, check out these essential pieces of gear!
In the video titled "12 Gear ESSENTIALS Every Runner MUST Own," you'll discover the must-have equipment that can make a real difference in your running journey.
Additionally, "The Running Gear Essentials for New Runners" provides valuable insights for those just starting their running adventures.