Hey guys it's JP and this time I am going to go more into the details of the step up which is one
of my favorite exercises for runners, so you can really maximize the benefits from it. Initially,
I was attempting to do a 60 sec video on it,
but I felt like I wouldnt do it justice, so i went with a longer form video. Now lets get into it
Now, why the step up? I've talked about this in more detail in a previous video, so I'll explain
it simply here. It is a simple and practical way to engage some key muscle groups in running.
One notable one is the quads, but you can bias other areas depending on how you do it.
The ability to vary it is also another great reason to use it. I can adapt how the step up
is done to match what the runner I am working with requires to reach his or her particular goals. One
last reason I will mention here is that the step up contains some similar movement patterns seen in
running. This can be noted with the thigh or quad region. You will notice that this phase of running
works the quads in a similar manner as seen when you descend during the step up. Another is during
the push off phase where the foot is about to leave the ground. You will notice the knee
straightneing like so. This also works the quad in a similar manner as you ascend during the step up.
Now lets talk a little more about things to keep in mind as you do the step up to get the most out
of it, besides just changing the step height and the tempo of the movement. Before I get started on
this, I want to make something clear. I don't want you to get too caught up in the details,
where it ends up stopping you from attempting this exercise.
Rather, I want you to just think about this as a way to really maximize the benefits of it.
Think about it as a skill you are constantly refining.
Now, starting at the feet, try not to let the toes curl in. This typically occurs when someone has
some unsteadiness standing on one leg. By trying to get your foot to stay more relaxed, this will
bring more awareness to your feet, which may be beneficial considering this is the first contact
point of the body as you run. This will also challenge your single leg balance more and improve
it, which may be another thing to consider as you are only on up to one leg at a time as you run.
Diving into the knee region, some people don't fully straighten out the knee at the top.
If you want to really maximize the benefits here, try to get tall and fully straighten
out the knee and see how that feels. This may work the quads a little more,
but the thing you might notice is most is the increased single leg balance demands.
Something else to remember is that running involves multi directional forces,
so it's important to pay attention to the body from this view as well. To get the most of the
exercise, try not to let the knee collapse past the 2nd toe as well as trying to keep level hips.
By maintaining this kind of alignment, this further builds coordination and control of
the leg, which is important to consider as the leg works in a coordinated fashion as you run.
Now, just because this step up is known to primarily engage the legs, don't neglect
what happens above them. Torso angle can actually change how much certain leg muscles are working.
I generally aim to keep the torso tall to really engage those quads and expand
on single leg balance. As I mentioned before, single leg balance may be something to consider
especially if you are only on up to one leg as you run!
As for arm position, I approach this multiple ways depending on your intention.
For example, if it is more on strength, you can simply have them by your side as you hold some
form of weight like dumbbells. If it is more for balance, you can lace your hands behind the head.
You will find your balance being challenged more here.
As for head position, generally I cue to look straight ahead to maintain a relatively neutral
head position, which is similar to how the head is positioned most of the time as you run.
And those are some details I look at during the step up
and why they may be important for runners. I hope you enjoyed this video. Let me know what
you think as well as any questions you may have! And as always, thank you for watching!