IronMan Injury Prevention

IronMan Injury Prevention

Today guys, we were talking IronMan injury prevention. I would say that one of the most asked questions I get while training for an IronMan is..

“How do you take care of yourself?”

Or perhaps put in a less eloquent way…

“Doesn’t that just trash your body?”

Usually when someone asks me that question I jump into a long-winded explanation. I blab on about how it could and to some extent will take a toll on your body. But with proper training and recovery you should be just fine.

And as a rule, in general I’m trying to no longer be long-winded. If there’s one thing that Mike and his type eight personality has taught me, it is that being long-winded is not always appreciated. Check out more about the Enneagram personalities.

What I want to provide you with today is a synopsis of how to prevent injury while training for an IronMan. For this conversation I’ve brought along with me my training partner friend and physical therapist Kaite Van Laanen.

She is going to give us the expert medical side of injury prevention from a physical therapist point of view. And I’m going give you my perspective as a trainer.

Whether you’ve always wondered how it’s possible for the human body to perform an activity like an IronMan or if you’re training for one yourself what you’re about to read will give you a great understanding of how to successfully train for an IronMan and remain healthy.

Now let me take a step in another direction.

HOW YOUR GEAR CAN PROVIDE INJURY PREVENTION WHILE TRAINING FOR AN IRONMAN

My first endurance event was with MS Run the US in 2015. And boy did I have a huge learning curve. I had never ever ran a marathon before and I was setting out to run six marathons in six days for the charity.

By day three I learned that I should have checked by ego at the door. And that your running shoes are essential to success. I had brought with me one single pair of running shoes.

There should be dramatic background music playing. Like right when a detective figures out who the murderer is. Because the one pair of running shoes was murder on my feet and ankles. Take a look at the picture of my ankle at the end.

I was running in the same pair of shoes day after day for six days straight. If you haven’t done the math yet that is over 150 miles. And I had been training in these shoes prior to the event!

If this doesn’t seem like a big deal, let me tell you two things. One, the average mileage of a shoe is 300-500 miles. Two, shoes need time to recover. The cushioning/support gets worn down through the pounding of running. 48 hours is recommended between wears.

All of this is to say, if you are doing an endurance event find the best gear for you. I swear it will make a difference.

Please don’t get that confused with “you need all the bells and whistles”.

What you need is equipment that is fit to your body, that will allow you to perform your best during training and racing. If you are a mom, check out my stroller running essentials.

Now let’s talk about how to train to prevent an injury.

INJURY PREVENTION WHILE TRAINING FOR AN IRONMAN FROM A PHYSICAL THERAPIST

If you have been reading my other articles, Training for An IronMan As a New Mom with less time in 2021 and How To Use Interval Training For A Successful IronMan Run,  then you know I am giving a HUGE amount of focus on running for my upcoming IronMan race. And training for any running endurance event comes with unique challenges from an injury prevention perspective.

As a personal trainer I most commonly I see chronic knee pain, plantar fasciitis and shin splint style pain in my clients. Frequently these pains are associated to bad footwear, over training/ bad programming or poor recovery.

If I can’t help a client with adjusting their programming, targeting their recovery or changing their footwear I always refer to a physical therapist. As my friend Kaite said to me, “nothing will compare to the hands of a good PT”.

COMMON RUNNING INJURIES SEEN IN ENDURANCE ATHLETES

  • Posterior tibial tendonitis
  • Plantar fasciitis
  • Hamstring strain/pain
  • Piriformis pain
  • Chronic knee pain

The trick here is to prevent a running related injury before it starts. Kaite recommends a four tier approach.

4 STEPS TO PREVENT A RUNNING RELATED INJURY BEFORE IT STARTS

First, use a dynamic warm-up before starting any run. You want to simulate what you are going to do at a slower speed and intensity. The more specific you can be to the movements you are going to perform, the better the warm-up. And the intention is to increase blood flow to muscles and activate the supporting musculature to prevent pain and injury during a workout.

Second, stretch AFTER you run and make sure you are doing it correctly.

According to Kaite, a runner should address the following as part of cool down stretching.

  • Hip flexors/quads
  • Hamstrings
  • IT band
  • Piriformis
  • Calves

Third, consistently strength train, with a focus on balance, for the smaller supporting muscles of the lower extremities. And of course, don’t forget core strengthening.

I have more details on this below. Keep reading!

Fourth, use a PT to find areas of the body that have the potential to contribute to mechanical dysfunction and cause pain.

Kaite’s advice for IronMan athletes, “With this intensity and length of a training program, athletes are bound to have things pop up.  Deal with pain as soon as it arises. Don’t try to just train through it”.

She also encourages athletes to use a PT even before pain occurs to prevent injury. Having assessments on strength and flexibility to be proactive about your entire training program.

INJURY PREVENTION WHILE TRAINING FOR AN IRONMAN FROM A PERSONAL TRAINER

I have two words for you. Strength. Training.

For a while there was some debate on how strength training should fit into an endurance athlete’s program. The good news is that we know it is needed. But that doesn’t mean it is given the time it needs.

Strength training should be used throughout the entire training cycle. Deloading as you come near race day to hit your performance peak.

TOP AREAS TO STRENGTHEN FOR RUNNERS

A properly developed program should focus on both restoring balance from the volume of training (opposing muscles) and strengthening/building endurance in the necessary muscles.

I would argue that posterior chain is extraordinarily important for runners. I pay special attention to glutes, hamstrings and back/posterior shoulder muscles to improve muscular balance.

The initial focus is on full range of motion, followed by stability. Only then can we truly load an athlete for performance.

And you can never underestimate the necessity of core strengthening in your program. Your core is your foundation for movement. The better your foundation the better your movement will be. That be injury prevention, running faster, or simply feeling better.

Additionally, would encourage athletes to focus on training their lactate threshold for improving their overall performance. Read this blog for more information on how to train your lactate threshold for running.

The better periodized your program is, the better results you will get and you will be able to avoid training related injuries with ease.

MANAGING PAIN WHILE TRAINING FOR AN IRONMAN

If you are currently dealing with an injury or chronic pain/discomfort I am sure you feel torn on what to do. It is easy to get caught in limbo. Thinking, how can I race if I don’t train – and – how can I train if I am always in pain.

I can’t give you a clear answer. Simply because I don’t know you. What I can do is be the good angel sitting on your shoulder. Sometimes rest will save you time.

I often see athletes who could take 1-2 weeks of rest and recover without and impact to their end goal. However, they elect not to rest and carry a nagging injury with them to race day. That is the kiss of death.

I will leave you with this one last thought.

Your mind is your most powerful tool.

In training and in racing.

Before you show up on race day you have determined your fate to finish or to not. Your mind decided how disciplined you would be during training. And you have already decided to seek the best help possible to ensure your success.

Respect your mind and use its power.

I shared more about How To Have Discipline For An IronMan Race and Mental Challenges of Training for An IronMan As A Mom in these blogs. They are worth a read if you are struggling or wondering if you should take the leap and sign-up!

Cheers to IronMan training!

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Stroller Running Must Haves for New Moms

Stroller Running Must Haves for New Moms

It has been a few months of running as a mom and I think (and I stress the word think) I have it together. Let’s talk about stroller must haves for new moms.

Figuring out how to run as a new mom was step one. Wrapping my head around running with a stroller, maybe a dog and the physical demands.

There is one way to appreciate running alone. Run with a stroller all the time. You will forever be thankful for the time to run alone.

Then there was the matter of how to execute it. I had to consider when I ate last, when my son slept last and slept next, the weather, do I need toys, what about a snack. Will he be too hot? Could he get sunburn? Man, it felt like more work to go than to sit at home.

But isn’t that always the case.

Once I got over myself. Got out of my own way. I figured this mom running game out. Here are my stroller must haves for new moms.

STROLLER | HANDLEBAR CONSOLE | FAN | BLUETOOTH SPEAKER | SOUND MACHINE| CUP/TOY STRAP | SNACK CUP | SUNSCREEN | SHOE | WATCH

Investing in a quality stroller is a key to a favorable run. This stroller is 1000% worth it. I can’t imagine running with anything else.

I have included a few of my favorite accessories for the stroller too. I don’t necessarily run with all of this every time, but I use it all weekly. The strap is essential – it will save you from stopping to pick up a toy/cup every 5 feet. And the handlebar console is great for running/walking/events. So handy for you.

I also put in my two favorite training items. A good watch and incredible shoes.

And for those of you that are following along with my.IronMan journey I shared How To Use Interval Training For A Successful IronMan Run and the Mental Challenges of Training for An IronMan As a New Mom.

Cheers to a great run!

Chellie

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How to Use Interval Training for A Successful IronMan Run

How to Use Interval Training for A Successful IronMan Run

Let’s talk about running.

I have a tumultuous history with running. Maybe a better way to say it is that I have a love-hate relationship with running. So the fact that running is the last event in an IronMan is mind-bending for me.

It isn’t that I literally hate running, but that what I want and what I feel are totally different. I want to be a good runner – technique, abilities, attitude.

But what I feel like is a baby deer just learning to walk, mixed with the most negative person you have ever met. The self-talk in my head would make a psychologist blush.

For YEARS I tried to change all of this. I tried to give myself pep-talks and memorize mantras.  I gobbled up information everywhere I could on running technique and training programs.

My first IronMan training partner, Jocelyn, did the entire race with a smile on her face. This is not an exaggeration. She’s a type seven and if you know the Enneagram personality test then you know that makes perfect sense.

I would train with Jocelyn and think that’s how I need to be. If I could just be that happy, I would love running and turn into a better runner. Five years later I still don’t smile and still admire the hell out of Jocelyn.

RUNNING AN IRONMAN

Here is what I know. No matter what you do to prepare for an Ironman you will be running on tired legs.

No matter what.

I’m going to pause here and let that sink in. I really want you to think it over.

Cue jeopardy song.

I think accepting that is part of success. Because if any piece of your mind is holding on to the idea that your legs will feel great. You are setting yourself up for failure.

Just remember what you have to do before you run a marathon. Swim 2.4 miles and then bike 112 miles.

This is not to say you don’t train with the determination, intensity and discipline that could lead you to the hypothetical land of fresh running legs.

You absolutely do. And then you forget that possibility before race day.

IRONMAN RACE DAY GOALS

I have one goal for this race. And I think most people should only have 1.

Run the entire marathon.

No time limit. Not anything. Just stay running.

So how do I do that? Well “run the entire marathon” is kind of like an umbrella statement. There are many factors that will influence my success. But the good news for me and anyone else training, they are all connected.

First, you need a strong training program that is tailored to YOU. That means your strengths, weaknesses, accommodations and goals. This program should cover injury prevention, strength training, endurance training, recovery and nutrition.

Let me be clear here. THIS PROGRAM WILL LIKELY NOT COME FROM ONE PERSON.

I take care of most of the strength training, endurance training, injury prevention and recovery. That is right in my wheelhouse as an educated personal trainer.

BUT I do use a physical therapist to help me stay on track. Lucky for me my training partner is a physical therapist. She helps to combat the wear and tear that training takes on my body. And she is another voice of science to discuss alternate approaches to training and recovery. (Psst – she has an IronMan blog too!)

And you may find a sport specific coach that can really help you with an area of weakness. For example, a swimming coach or a swim class for a girl (I’m talking about myself) who likes to zigzag through the water making it infinitely more difficult.

Second, I would suggest finding a sports dietician that specializes or has extensive experience in working with IronMan triathletes. During my first and second IM I experienced crippling cramping and digestive issues. And in my second one I was given the pleasure to vomit numerous times.

Between your trainer and dietician you should have a very strong and clear race day plan.

That leaves the last piece. Mental strength.

For me, this is the most important. To stay running when the temptation to walk is so close and so easy will be close to torture. Mental strength and belief in myself and my training will be a key factor.

INTERVAL TRAINING FOR A SUCCESSFUL IRONMAN RUN

Since I am doing my own programming (as I mentioned above) I want to share with you exactly how and why I am training. If you read Training for an IronMan as A New Mom with less time in 2021, then you already know. I’m going against the standard and embracing the science.

In past training programs I had spent an average of 17 hours a week training. That means some weeks were closer to 11 hours and others were closer to 25. That is no longer my approach.

This time I am going to be relying on interval training to prepare me for my IronMan. I will be doing 3-5 interval workouts a week between swim, bike and run. These shorter duration, higher intensity interval workouts will be in place of longer workouts that were used to prepare my body for an IronMan in the past.

I am making the switch because ultimately I am chasing a physical adaptation. And through the years I think we have lost track of the adaptation. The norm in the IronMan triathlon community is long grueling workouts that challenge your mind and body.

I think we have compared our training to the training of pros. And that is simply not fair. We don’t have the time or the resources to handle that type of training.

Interval training is a way to achieve the physical adaptation with less time.

HOW TO USE INTERVAL TRAINING FOR A SUCCESSFUL IRONMAN RUN

It is important to know how interval training works in order to use it. And the truth is that most people don’t know how to use it.

The number one physiological adaptation you are looking for when using interval training is increasing your lactate threshold. The higher threshold you have, theoretically, you should be able to operate at a lower percentage for a longer period of time.

Long runs won’t challenge your lactate threshold as significantly. And I believe in running slow and carefree on my long runs. That brings me joy, reduces the risk of injury and let’s me relieve the stresses of life.

LACTATE THRESHOLD

The key to making a physiological adaptation is that you have to actually tax the body. You have to push yourself to be uncomfortable and challenge your lactate threshold.

I bet some of you are wondering, how do I measure my lactate threshold? Well short of having a lab and doing blood work, you can’t really. However, you can use two different methods on your own right now.

METHOD 1 – PERSONAL RATE OF PERCEIVED EXERTION (RPE)

With this method you are deciding how hard to push. And you alone will guarantee your success or failure. Ok, that’s a little dramatic, but true. If you don’t like to push yourself to where your legs feel like they can’t run anymore, and repeat that several times, then the RPE scale probably isn’t for you.

Here is how I explain it to clients. Hop on the treadmill and run at whatever pace you think will be challenging for 1 minute. Then walk for 1 minute. If that was easy, go faster on the next interval. That is RPE action.

METHOD 2 – PERSONAL BEST SCALE

The personal best scale is the concept of today in this moment, running your fastest 1 mile. Then scaling your interval speeds based off of that time. If you can run a 7 minute mile. Your intervals should be faster than a 7 minute speed.

If you never actually push yourself to your lactate threshold, or that feeling of where you can’t run anymore, then you can’t challenge your body enough to make the physiological adaptation.

Will intervals still help, sure. But I am all about efficiency. If I can get more out of my 20-30 minute interval workout then you better bet your bottom dollar I will.

And if you want to hear a little about how I IronMan Strength Train for the Swim then read this article. Hint: I can’t get in the pool as often as I want, so this is my solution.

VARIABLES FOR INTERVAL TRAINING

As just a small side point here I want to mention that there is more than just speed as a variable for interval training. You can also manipulate incline and duration to challenge your lactate threshold.

Take myself for example. In my training post pregnancy, I had to use all of the variables to keep challenging my lactate threshold as pain or challenges arose. I went from 1 minute intervals up to 4 minute intervals. Then back to 1 minute at a faster pace as my pelvic floor strength and endurance improved. Now, I am using hills as a variable to push my lactate threshold as opposed to speed or duration.

For those that don’t know, your pelvic floor gets destroyed during pregnancy. Running and especially sprinting requires a strong pelvic floor in order to stabilize on contact and push-off. Without a strong, stable pelvic floor many women pee themselves or work themselves right into chronic pain or injury.

MY CURRENT INTERVAL TRAINING PLAN

post workout selfieI wish I could write down exactly what I do every day for the entire month. But you will have to follow me @chelliedg and @purefitnesswi on Instagram to get the play by play.

The fact is that I change my intervals week-to-week. I respond to my body and the pace at which it is changing. It is how I get the most out of my training plan. So check us out on Instagram and see exactly what I am doing. Then you can try the workouts for yourself.

Here is my workout from today:

  • Lateral Band Walks 20/20
  • Back Squat 10
  • Bulgarian Split Squat 15/15
  • BOSU SL RDL 10/10
  • Seated Cable Row 10
  • Hill Sprint 2 minutes
  • Speed 7.5 incline of 2%, 3%, 4%, 5%, 6%

Check out this other blog of mine to see the best exercises for running healthy and faster.

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We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

HOW I GET MY CARDIO TRAINING EVERY WEEK

HOW I GET MY CARDIO TRAINING EVERY WEEK

When I say cardio, what do you think of? Increased heart rate through running, biking or hopping on the elliptical for long periods of time. Right? But that doesn’t have to be the only way to get cardio.

If you are anything like me, you also have a strong hatred for long distance endurance activities. I get bored and I often quit early. But that doesn’t mean that I don’t include cardio in to my weekly workouts.

I love cardio. I love getting my heart rate up, getting a good sweat, and for me cardio is a great stress relief. I have figured out what type of cardio works for me and hopefully through this article and trial and error, you will too!

THE SCIENCE BEHIND CARDIOVASCULAR FITNESS

Cardio at its simplest is really just increasing you heart rate to test your cardiovascular system. Over time with consistenc cardiovascular training your cardiovascular health will increase. It will take less oxygen for your heart and muscles to work.

Increased cardiovascular health can help to lower high blood pressure, decrease resting heart rate which both decrease stress on the heart. Other possible benefits of increased cardiovascular fitness include better sleep, increase immune system, decreased risk of heart disease, and an increase in weight regulation.

CARDIO AND RESISTANCE TRAINING

One of my favorite ways to incorporate cardio into my workout is intervals. In the summer I love to alternate sets of resistance training and sprints outside. Our gym has a great set up for this, but if you don’t have access to outdoor space or its to cold outside, hop on the treadmill. I like to do two minutes on the treadmill between resistance training. Increasing my speed every 30 seconds.

I know that there has been some controversy on whether cardio and resistance training can be combined. The real answer is it depends on your goals. If you are training for general health and strength, then absolutely! But if you are a powerlifter training for a meet, you probably shouldn’t be running miles at a time. But sprints could possibly be incorporated. I say that because of the different muscle fiber types used.

There are two types of skeletal muscle fiber types in our bodies, fast-twitch and slow-twitch. Fast-twitch muscle fibers are used in sprints and fast power movements. Slow-twitch muscle fibers are used in long distance or endurance activities. It can be beneficial to combine multiple exercise that use the same muscle fiber type.

In high school I was in powerlifting in the winter season and track and field in the spring season. These seasons over lapped and I was lifting and sprinting at the same time. But it did not have any adverse effects on my performance because the activities used the same muscle fiber type. If anything it was a welcomed change for me!

And I should mention that if you are training for health and wellness and not concerned about performance, there is no harm in mixing muscle types.

MY TOP 3 FAVORITE WAYS TO INCORPORATE CARDIO

  1. Outdoor sprints. I already mentioned this one, but honestly it hits all the bases for me. I get outside, I am exhausted doing them and I get to compete to match to beat each sprint.
  2. High reps & low weight. Okay hear me out, find a local high school with a track, I’m guess it is open to the public, at least on the weekends. You combine 1 and 2. Do a set of core, lower, and upper body exercises and end with a sprint. Repeat that 5 times and you have a great full body workout! But you spend an hour outside and got a little vitamin D (don’t forget your sunscreen). And if you not feeling the outdoor workout thats fine too! Grab some 5 or 10 pound dumbbells and check out this blog for at home workouts. Some of my favorite cardio exercises are burpees, split squats (pulses or jumps) squat jumps, jump rope or Mt. Climbers
  3. Incline walking. This is as great way to increase your heart rate but its still low impact. Plus there is the extra bonus and you can watch your favorite tv shows while doing it without bobbing up and down too much like you would while running. Incline walking is my go to if I know I should workout but I really don’t want to. It’s mindless, but still gets your body moving.

TRACKING CARDIO

Most people have a smart watch that can track their exercise, heart rate, steps, and so much more. If you don’t have one, but you want to track your heart rate, take your age minus 220. That is your MAX heart rate.

Now take that number and multiply it by 0.5, 0.7 and 0.85 separately. That will tell you 50%, 70% and 85% of your max heart rate. 50% to 70% of MAX heart rate is considered moderate exercise intensity and 70% to 85% is considered vigorous exercise intensity.

Now that you know those values you can measure your heart rate during exercise by finding your pulse on your wrist and counting the beats for 30 seconds. Multiply that by two and you have your heart rate in beats per minute! 

IMPORTANCE OF GETTING OUTSIDE

Everyone has heard that you should get at least 10,000 steps a day right? For me thats about 5 miles a day and pretty do-able because I am on my feet most of the day and in general an active person. But for someone who works from their desk that might not be as easily done.

Since the pandemic, research about getting outside as become increasingly more popular and applicable to everyday life. This means that getting outside for two hours a day, away from cars and concrete, may become the next 10,000 steps.

Like exercise, being outside has a tremendous amount of benefits. Some being increased energy and mood, boosted immune system, can enhance creativity, and so many more! Try getting outside on your lunch break, take a walk after dinner with your family, or do an outdoor workout (like below!)

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BEST EXERCISES FOR RUNNING HEALTHY + FASTER

BEST EXERCISES FOR RUNNING HEALTHY + FASTER

I am a self-proclaimed “non-runner” runner. My love isn’t for running, but for the feeling of accomplishment. I am not passionate about running, but rather the discipline it takes to get better. Running is my outlet because it is available, it is challenging and I am struggling to get better. That’s where strength training for my “non-runner” running comes in.

After years for sprinting out the door, trying to better and faster than the day before I got myself an education, Literally. I got a degree in Exercise Science. I learned the value of strength training to improve running performance and the balance between volume work and interval training.

WHY SHOULD RUNNERS STRENGTH TRAIN

running ironman madisonThere are many reasons why runners and “non-runner” runners should be strength training weekly. But here are my top three:

  1. Injury Prevention. I cannot count the number of running related injuries that come from OVER running. Imagine if those people just swapped 2-3 workouts a week for strength training. They likely never would have gotten shin splints or patellar tendonitis. Including strength training in a running program will help protect the body and lay the ground work to fun faster and longer.
  2. Muscular Stability and Strength Balance. Repetitive actions, such as running, put your body in a box. Demanding the same muscles and often ignoring others. Overtime the balance in your muscular system will become uneven and pain and discomfort will start before, during and after running. This will limit your ability to run. It can sideline runners for months and the pain could creep into every part of your life. Through strength training you can ensure proper muscle firing patterns and strength symmetry to keep yourself moving.
  3. Performance. You will not, I repeat you will not, find any high level runners that are not strength training. They can be sprinters, marathon runners, triathletes, professional, collegiate or aspiring. They are all strength training. But you may need to adjust your perspective of strength training. Although all of these athletes are running, they will strength train differently targeting muscular endurance or muscular strength based on their sport

BEST EXERCISES TO WARM-UP FOR RUNNING

foam rolling

There are many ways to warm-up and I am not here to tell you my way is the best. Instead I want to give you some options to explore and a little bit of science. First, let me tell you that warming up might take a few extra minutes, but you will feel better during and after.

The goal of a warm-up is to raise your body temperature and therefore you muscles so that they can be responsive under the stress of exercise. Part of this process should be “awakening” or activating the muscles you want to help you perform. So in the case of running we want to really warm-up our lower body and core. And typically this takes around 10 minutes.

I know you are now like this woman is crazy. She wants me to add 10 minutes on to my workout. Well if time was no issue that would be great. But you can pair one of the next three options with a SLOW start to running. Increasing your speed for the first 5 minutes of your run.

My preferred way to warm-up is through dynamic movement. I slowly increase my heart rate, body temperature and focus on using specific muscles. Although sometimes a good foam rolling session is what I need to get my feet to the street 😜. And at the very least I will do some muscle activation. Take a look at these three ways to warm-up.

  • Foam Roll: glutes, IT band, quads, hamstrings + calves
  • Muscle Activation: glute bridge, figure 4 glute bridge, deadbug, bear stance to plank
  • Dynamic Warm-Up: reverse lunge + rotate with knee drive + toe lift, lateral lunge + twist with knee drive + crunch, forward lunge + side bend with knee drive + toe lift.

If you are looking for a less running specific warm-up routine to use on strength training days or just to get your body moving check out this blog.

BEST EXERCISES TO STRENGTH TRAIN FOR RUNNING

I have put together two strength sets, legs + core, you can try incorporating into your weekly training. My intention was to provide you a challenging program that can be done body weight or with resistance. You can also vary the repetition numbers based on your training situation.

There is a lot I want to say about selecting weight and repetitions, but it’s just too much. I’d be writing for days and there are textbooks and research papers you can read if you really want to know. But I do want to give you a few general guidelines.

First, quad dominance is extremely common in runners. Your strength program should help you avoid or manage that. That is why the exercises I have laid out show a huge focus on hamstrings and glutes. There is also a high demand on your hips and calves so I have incorporated additional movements that may make you feel uncoordinated, unbalanced or just slow. Take your time, it get’s easier.  And finally, we are trying to work in multiple planes of movement and muscle contractions to increase your stability so you can be faster and healthier.

This all goes back to what I was talking about above – muscle firing patterns and strength balance.

Second, if you are training for a long distance race you are going to want to be working in muscle endurance. That means your rep count will be higher and your weight will likely be lower. Think reps 15-20 and find a weight that allows you to finish all your reps. And if you are new to strength training, regardless of distance, start  with 8-10 reps and no weight. Make sure you are using the correct muscles and form.

That last bit goes for everyone – quality over quantity. Any exercise, no matter how great, done incorrectly (especially done incorrectly repetitively) will lead to an injury at some point.

Third, don’t trick yourself into thinking a week of strength training should change your mile splits. Results will come with consistent, long-term practice. Nothing happens overnight. But, every runner I have worked, with who started incorporating weekly strength training, felt better within a few weeks. Hold on to that thought as you hobble around after these workouts 🙃.

If you want to read a little bit about how you can use various types of interval training for your strength training check out our blogs on HIIT and Tabata. When used correctly, as described in the article (probably not what you are currently doing), they can vast improve someones cardio vascular capabilities.

And one more thing … even runners need an off-season. You should have time built in to work on your strength imbalances or weaknesses. Time to give back to your body so that you can push it further next time. A lot of progress (read: faster + healthier) is made by gaining muscular strength in the off-season and translating that newly built strength into muscular endurance. Chew on that.

RUNNERS LEG WORKOUT

  • Single Leg Hamstring Curl – try going slow on the extension to make this an eccentric exercise, add a single leg glute bridge to take it to the next level.
  • Side Step-Up with Knee Drive + Toe Lift to Curtsey Lunge – be sure to control your leg/body back down to the ground and really feel your glutes burn.
  • SL Box Squat – once you can control the entire phase down, try going slow and make this an eccentric exercise.
  • Bulgarian Split Squat with Rotation – focus on strength and stability in the bottom position as you rotate.
  • Hip Circle to Reverse Lunge with Knee Drive + Toe Lift – keep your upper body still as you perform the hip circle, really brace your core to maintain balance.

RUNNERS CORE WORKOUT

  • Runner Extensions – purposeful movements at a moderate pace, increase band resistance or reps as your strength increases.
  • Side Plank Rotate, Raise + Crunch – push the ground away through your elbow and focus on the connection of your core from hips to shoulders.
  • Bicycle to Flutter Kick – feel your low core and hip flexors fire as you keep your spine neutral and core engaged.
  • Negative Flutter Kicks – an eccentric and concentric load for your core + hip flexors, try to get as many flutters as you can before your feet get to the ground.
  • Bear Stance Kick Up + Kick Through – focus on keeping your pelvis stable as you kick up and feel the rotation through your belly button as you kick through.

BEST EXERCISES TO COOL DOWN FROM RUNNING

Now you have read everything so far. I’m impressed. That tells me you are serious about taking care of your body as supporting your habit of running. PLEASE PLEASE PLEASE cool down after running. I know I have made a big deal about every phase of running, but I have to. So many of the running related injuries or set backs I see are completely avoidable. Part of avoiding them is cooling down.

I asked you for 10 minutes of a warm-up and now I am asking you for 5 minutes of a cool down. You can hit all those muscles I talked about above with a foam roller again or you can do static stretching.

Either way you just spent some amount of time woking out (running). That means your muscles were contracting the entire time to produce the movement. Prioritizing the time to release the tension from the contractions and focus on lengthening will speed up your recovery between runs, decrease risk of injury and decrease your soreness.

Here are four of my preferred cool down static stretches: quad stretch, IT band stretch, glute/hip stretch and calf stretch.

We have a lot of information on our website about recovery. Here are just a few of my favorites: favorite cool down + 5 recovery tools to use.

WRAP IT UP

I said it before, but I don’t run because it makes me happy or because I get some amazing runner’s high. The challenge is why I run. The understanding that with continued training and practice I can see how far my body will take me. Hopefully you found a little nugget or 10 in this article to take with you into your next run and training. As always contact me below if you are looking for help with your run training!

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