Ran a 5 k today. Arrived thinking that we were starting at 8:30, but 9:20 is when we ran. I was not sure that I would beat my time of 30:33. I had done a couple of training sessions and was beginning to think that less is more. I was even proud of the 2 runs that I had done on my own.
The run today was brutal. Right from the start it felt hot (29 Celsius) and it was uphill and we were running against a strong wind. I made it to 2 k and had to walk. I could not believe it as I had run the previous two 5ks all the way.
Tonight reading Running like a girl… realize that I do need to train more, and dropping the 20 pounds I gained since London will help. As Heminsley said: "Running will help your weight, but extra weight does not help running". Next race in 2 weeks, Next run Friday morning, then Sat and Sun.
Tuesday, 1 July 2014
Wednesday, 18 June 2014
Tuesday, 17 June 2014
Improving functional strength for running
http://adventurescience.ca/deathrace/training/Running%20Strength%20Exercises.pdf
https://www.youtube.com/watch?v=q9i3PqkMjUs
https://www.youtube.com/watch?v=q9i3PqkMjUs
Sunday, 15 June 2014
The Crunchless Core Workout For Runners
- By Jon-Erik Kawamoto, CSCS, CEP
- Published 2 days ago
Try these exercises to develop a stronger core. It will help your running.
Runners require more than just running-type training to accelerate to the front of the pack. A well balanced resistance training program will not only create a foundation of strength and the ability to produce more power, but it will also improve overall athleticism and provide the much needed variety in training.
Full body, core and hip-focused exercises are a must if you want to stay injury-free and run to your best potential.
The goals of a runner’s resistance training program are (in no particular order):
1. To improve overall strength, power, muscular endurance and elastic and reactive properties of muscles and tendons to enhance running economy, especially when fatigued
2. To increase full body durability to withstand the repetitive nature of running and reduce injury potential
3. To correct for strength or mobility/flexibility imbalances, if present, all while improving neuromuscular efficiency — inter- and intra-muscular coordination
If you need more convincing to hit the weights, here are a few scientific studies to push you over the fence.
A prospective study in Clinical Biomechanics (Noehren et al., 2007) looked at lower extremity kinematics and kinetics in groups of novice female runners who either did or did not develop iliotibial band syndrome. Based on their findings, the authors suggest that “interventions should be aimed at improving the strength and neuromuscular control of the hip” as those who developed iliotibial band syndrome showed compromised hip and knee kinematics when running. However, a systematic review in the Sports Medicine journal (van der Worp et al., 2012) point out that other factors may be at play, such as muscle compliance, footwear type and running surface. Regardless, the consensus states that hip strengthening should play an important role in ITBS prevention and rehabilitation.
Research in the Journal of Clinical Biomechanics (Snyder et al., 2007) found closed chain (standing) hip strengthening exercises not only increase hip strength in novice female runners, but also alter lower extremity joint loading when running. The authors postulate these results may reduce injury risk and improve a runner’s durability. In addition, Fredericson and Moore (2005) report that “weakness or lack of sufficient coordination in core musculature can lead to less efficient movements, compensatory movement patterns, strain, overuse and injury,” thus, further driving the importance of strength training sessions in a runner’s weekly routine.
Most times though, just reading the research abstract doesn’t paint you the complete picture regarding the scientific findings. For example, a recent study from the Journal of Science and Medicine in Sport (Koblbauer et al., 2013) examined running kinematics during fatigued running in novice runners and found that “core endurance measures displayed unexpected relations with running kinematics,” meaning that those who displayed better core endurance performance exhibited larger trunk kinematic changes when running in a fatigued state. However, the authors point out that the static core endurance tests may not completely reflect the dynamic core stability function of the trunk while running and further state that further research is needed to determine the relationship between isometric core endurance measures and running kinematics.
A recent study from the Journal of Strength and Conditioning Research (Gottschall et al., 2013) examined the difference between isolation-type core exercises, like crunches, and compared them to integration-type core exercises that incorporated distal trunk muscle activation, like the pushup plank with alternating knees (listed below as a recommended exercise). The researchers found greater core muscle activation during the integration-type exercises and concluded “an integrated routine that incorporates the activation of distal trunk musculature would be optimal in terms of maximizing strength, improving endurance, enhancing stability, reducing injury, and maintaining mobility.”
Regardless, the ability to maintain a stable torso and pelvis during running is important to minimize unwanted and inefficient movements. These “extra” movements or compensations will lead to wasted energy and compromised race performances or worse yet, overuse injuries. The goal when running is to run as fast as possible over your particular race distance as efficiently as possible so you can minimize your race times and enhance performance.
Over the next few pages are several exercises you can immediately add into your weekly routine to improve core and pelvic stability while improving overall strength.
Read more at http://running.competitor.com/2014/06/training/the-crunchless-core-workout-for-runners_78042#uTlhVf7oKX7HpjXY.99
Dead Bug For Runners
Why
This exercise will improve core stability.
This exercise will improve core stability.
How To
Lie on your back with your legs and arms off the floor. Keep your ribs down and low back close to the floor. Brace your abs and form a 90-degree angle at your hips, knees and shoulders — pretend you’re a bug, dead on its back. Next, move your legs and arms slowly in the air as if you’re running. Keep your low back from arching off the ground. Perform three sets of 60 seconds.
Lie on your back with your legs and arms off the floor. Keep your ribs down and low back close to the floor. Brace your abs and form a 90-degree angle at your hips, knees and shoulders — pretend you’re a bug, dead on its back. Next, move your legs and arms slowly in the air as if you’re running. Keep your low back from arching off the ground. Perform three sets of 60 seconds.
Pushup Plank With Alternating Knees
Why
This exercise will improve core stability.
This exercise will improve core stability.
How To
Go into the top of a pushup. Brace your abs and squeeze your butt to form a straight line from the top of your head to your ankles. Without moving your body, bring one knee into your chest. Do not round your back. Return the leg to the starting position and switch sides. Alternate for 60 seconds and repeat for three sets.
Go into the top of a pushup. Brace your abs and squeeze your butt to form a straight line from the top of your head to your ankles. Without moving your body, bring one knee into your chest. Do not round your back. Return the leg to the starting position and switch sides. Alternate for 60 seconds and repeat for three sets.
Glute Bridge With Marching
Why
This exercise will improve hip strength and increase pelvic and lumbar stability.
This exercise will improve hip strength and increase pelvic and lumbar stability.
How To
Lie on your back with your knees bent and feet flat on the floor. Slightly brace your abs and lift your hips off the ground. Squeeze your butt to form a straight line from your knees to your shoulders. Without moving your body, lift one foot off the ground. Return it to the ground and switch legs. Alternate sides for 60 seconds and repeat for three sets.
Lie on your back with your knees bent and feet flat on the floor. Slightly brace your abs and lift your hips off the ground. Squeeze your butt to form a straight line from your knees to your shoulders. Without moving your body, lift one foot off the ground. Return it to the ground and switch legs. Alternate sides for 60 seconds and repeat for three sets.
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