Use It or Lose It
Balance naturally declines with age if you don't actively work on it. "You can lose as much as 75 percent of your balance ability between the ages of 25 and 75," says Ron Lawrence, M.D., a Malibu, California, neurologist and marathoner.
Balance is derived from sensory nerve endings in your joints and muscles called proprioceptors. Running taxes your proprioceptors, whose job is to sense changes in body position. Improving your balance can increase the ability of the proprioceptors in your feet and legs to anticipate movement changes so that your runs are smoother and faster.
"To train your proprioceptors, you need to work from the ground up," says John Blievernicht, president of the Institute for Sports, Health, and Fitness in Flagstaff, Arizona. Stand barefoot on one leg and pay attention to how your foot feels on the ground and what its natural inclination is. Most people automatically shift their weight to the middle of the foot, which Blievernicht refers to as "centering." A body centered from the feet up is not only more agile, it's also less likely to become injured. This same shifting should occur every time your feet make contact with the ground, but when you're running, centering is the last thing on your mind. Consider, for example, how easy it is to shift your weight to your left hip if your right hip is sore. "After a few days, that becomes a natural way for your body to move," Blievernicht says, and that's when compensation injuries can occur.
To train your body to stay centered while running, start by getting comfortable on one foot "because running happens one leg at a time," says Juan Carlos Santana, director of the Institute of Human Performance in Boca Raton, Florida. While activities like yoga or Pilates can help build your general sense of balance, Santana says "functional" training--exercises that work multiple muscle groups as you move, rather than isolating a muscle in a static position--will have the most carryover to your running. That's because running doesn't just entail moving from one foot to the other. It also involves rotating your core and counterbalancing the upper and lower body all at once. Santana would rather see runners warm up with the exercises in "Firm Footing" (above) rather than a half-hearted stretching routine. You can expect to see results within a few weeks.
It worked for Trent Briney, of Rochester, Michigan. When the 2005 World Championship Marathon qualifier started balance training, he noticed a difference within two to three weeks. "I seem to be stronger and more injury resistant," he says. Briney says his improved balance has helped quicken his leg speed and has allowed his body to adapt to uneven surfaces with less stress.
Ultimately, balance training isn't just about feeling steadier on your feet, it's about improving your running. A stable body moves more efficiently, allowing you to run faster and longer with less effort--something every runner wants.
These exercises from Fabio Comana, an exercise physiologist with the American College of Exercise, will help you improve your balance.
Stand barefoot on a stable surface. Lift one leg and bring the bent knee toward the chest while maintaining an upright stance (don't move your hips). Balance on one leg for 15 to 20 seconds. You can make this exercise more challenging by:
* closing your eyes
* slowly raising your arms or moving them in circles
* standing on an unstable surface
Stand on one leg on a stable surface (a 2" to 4" riser can also be used). Bend your knee and swing your leg forward while maintaining an upright stance. Control the momentum by holding each end position for one second. Keep your knee bent throughout the swing. Do 10 reps on each side. You can progress this exercise using the same methods as the Stork Stand. You can also include lateral swings (going out to the side) to work the adductors and abductor muscles.
Single-Leg Anterior Reach
Balance on your left leg; lift your right leg behind you. Lean forward; reach your right hand to your left toe (as shown above). Return to an upright stance, staying on the left leg. Do 10 reps on each leg; build to 20, then add more sets.
Put a resistance band around your ankles. Balance on your right leg. Lift your left leg to the side, keeping your toes and knee pointed forward. Build up to 10 to 15 reps on each side. Keep your weight centered over your standing foot.
Set a two-by-four (from a hardware store) on the ground. Practice walking forward on it, with hands relaxed at your side. Once you feel comfortable, raise up your heels, and walk on the balls of your feet. Walk back and forth for two minutes.
Walking Single-Leg Squats
Step forward onto your left foot and raise your right foot up and in front of you. Bend your left leg as far as you can without leaning forward, and return to a straight leg. Step forward and repeat on right leg.
Get in a plank position-elbows on the floor or on a riser, feet on a stability ball, abdominals tight, and back straight. Use a partner if necessary to stabilize the ball and maintain the plank position (no hip hiking or drooping). Alternate knee tucks, by driving one leg into the chest, returning to the starting position, and then driving the other knee into the chest. Your ultimate goal is to do multiple sets of 8-10 reps (with 30-60 second rest between sets) unassisted.
Hover Twists (advanced)
Get into the same starting position as the Runners exercise. Pull in one knee, and rotate your torso inward by bringing the knee under and across your torso. Then rotate your torso externally, by bringing the knee toward the ceiling. Your goal is to work up to multiple sets of 8-10 reps.