Tag Archives: running

Running Injuries: Why Did That Happen?

Runners get hurt all the time.  Whether it’s from doing too much without a day off, slipping on a rocky trail run or simply stubbing a toe, getting hurt happens.  Running injuries are more than common and bouncing back from one can be as simple as ice and elevation or as complicated as surgery and physical therapy.  In truth, however, they’re quite often very preventable.

Were you tackled in a football game?  That’s easy to source.  Do you have daily low back pain and discomfort?  Maybe your hamstrings are tight or weak.  Are you having knee pain because you over running injuriesstride while you run?  Foot pain from weak glutes?  Finding the source isn’t always easy but it’s always necessary.

That’s because simply taking time off until your injured body feels better isn’t the answer.  Without understanding where your injury came from you’re likely to go out and sooner or later go through the same thing again.  So what’s the solution?  Find and treat the source (poor mobility, bad form), not the symptom (pain, strained muscle).  Examples include foot problems from a lack of glute strength or knee pain from over striding.  The location of your injury isn’t where it presents because your body compensates to continue functioning.  These compensations can end up causing something even more serious.

To get to the root, ask yourself these questions:

What was I doing?
Are my movement patterns correct?
Do I have adequate mobility to perform these movements safely?
Am I using the correct equipment?
Do I take care of my body before and after a workout properly?
Am I over training?

Answering these questions will probably mean getting help from a coach, doctor or teacher who has the knowledge to guide you.  Get to the root cause, upstream or down, of your problem and kiss (most of) those running injuries goodbye.

Coach Meredith

3 Lunges Every Runner Needs

Runners need strength training.  It’s an important part of building speed and becoming resistant to injury.  That doesn’t, however, mean throwing a few random exercises together and having at it two or three days a week.  The key question for any strength work is ‘will this exercise make me better at my sport?’  With these three varieties of lunges the answer is an absolute ‘yes’.  All lunging exercises target the quads but these three specifically hit other muscle groups you need for powerful, stable and strong running.  Give each one a try and see how they can help you become a more powerful runner.lunges

Side Lunge – Also known as the lateral lunge this version strengthens your hips and glutes.  Especially those all important glute medius and minumus muscles.

Perform It:  Begin standing with your feet together, core engaged and good posture.  Then step one foot out straight to the side, bending the knee, pushing your hips back while maintaining an upright chesLungest while shifting weight to the foot that just stepped sideways.

Curtsy Lunge – You might not be getting ready to visit the queen but the curtsy lunge will help you prepare to run faster.  These lunges strengthen your hips and glutes by activating all three glute muscles, the maximus, medius and minimus.  The calf also gets some work in this exercise making it good for your whole leg.

Perform it:  Begin standing with both feet together.  Cross one leg behind the other while reaching sideways and back, just like a curtsy.  Remember to keep your chest up and your front knee above the ankle.

Lunges

Step Back Lunge – Also known as the reverse lunge this exercise fires up your quads just like the others but generates more hamstring and glute activation than a standard forward lunge.

Perform It: Standing with good, strong posture and feet together step one foot back on the toe while dropping that knee to the ground.  Maintain a flat back and the front knee behind the toe.  A small forward lean will help the glutes get a little more work but isn’t necessary.

It’s easy to add weight to any of these lunges by holding a kettlebell or dumbbell at your chest.  Get out there and start lunging today for a stronger running body!

Coach Meredith

 

 

 

 

 

 

5 Reasons for Runners to Strength Train

All runners need to strength train.  That doesn’t mean taking up CrossFit or hitting the gym on a daily basis.  You can get all of the big benefits listed below from a simple, body weight program two to three days a week.  Read on to find out how starting to strength train will make you better athlete.

1. Stronger – There’s more in common between runners and lifters than meets the eye.  Just like runners need to practice running faster to have faster race times, lifters face the same challenge when they strength train.  This pattern of overloading muscles makes not only muscles but tendons, ligaments and joints work harder.  Working under reasonable loads as Box Jump 1simple as your own body weight means strong, durable muscles and joints that can take more intense training with ease.

2. Better Athlete – Strengthening your body has been shown to improve coordination.  That can translate into more efficient running form and faster race times.  Training tools such as agility ladder drills and plyometrics are an important part of the plan and build power.  Dynamic, quick weight lifting movements can also be beneficial to those looking to produce strength, power and coordination.

3.  Variety – Just like with running workouts you’ll want variety in your strength program.  This not only keeps it interesting but continues to challenge your body in new ways regularly.  Pushing your body to work in new and different ways, whether it’s a new exercise, more weight or higher repetitions is how your force it to adapt and improve. And who doesn’t want to be better?!  The good news is there are endless ways of combining exercises to get a good workout in.

4. Injury Prevention – Along with the durability you’ll gain from hitting the weight room you’ll become more resistant to injury.  Those stronger tendons, ligaments and muscles hold up under stress better than weaker ones.  In order to strength train properly most runners will have to also focus on improving their mobility and flexibility.  Increased ranges of motion make it easier for your body to work and can lead to decreased injury risk.  Another major benefit is that using unilateral (one side at a time) exercises can eliminate muscle imbalances.  Muscle imbalances often lead to injury or over use of one side.  We’re all born favoring one side but it doesn’t have to be that way forever.

5.  Speed – Muscles that lift weights become fatigue resistant.  That means you’ll use less energy to get somewhere in the same amount of time you did before.  Check out this study that demonstrates it.  Remember the strength, durability, power and coordination you built earlier?  They’ll work together to translate into faster race times.

Be sure that your strength program is designed for runners to prepare you for a stronger run rather than take away from it.  Seek the assistance of a qualified coach and start hitting the gym today!

Coach Meredith

Running 101: Racing Weight

Most runners have heard the phrase racing weight.  It’s a recognizable term that indicates your ideal weight for peak performance on race day.  Why does it matter?  For runners who are fit, exercise regularly and aren’t looking to shed any pounds what difference does it make?

In truth, it can make a big difference.  The addition of 5 pounds in body weight can result in a 5% detriment to race times and vice versa.  Leaning out or dropping a few pounds without sacrificing strength and power might lead to a slew of PRs.  There are also other advantages such as more efficient oxygen delivery to working muscles and improved heat dissipation.

Leaning out or losing a few pounds isn’t all about getting super skinny.  The goal is to improve power to weight ratios and become as efficient as possible.  That means muscle is incredibly important.  Having a balanced weight to power ratio makes you a faster runner.  Note that it’s racing weightunlikely, especially for women, that you’ll gain so much muscle mass it becomes detrimental to racing paces if you’re not specifically eating and training for it.  Strength training, plyometric work and hill repeats all make you a more robust runner without adding bulk.

And while being at a weight where you race your fastest and feel your best is rewarding, it’s not sustainable over long periods of time.  For recreational runners who race week in and week out or more often than once every six weeks an ultra lean, peak performance isn’t attainable at every turn.  Nor should it be.  Professional athletes push their bodies to the max with the help of coaches, dieticians, nutritionists and doctors to monitor every metric.

The diet and lifestyle required to hit a desired weight on race day isn’t easy.  It can involve strict dieting or food deprivation that aren’t the key to a healthy long term weight management plan for anyone.   The rest of us lack intense guidance from professionals and shouldn’t be taking big health risks.  Restricting fuel can lead to weak bones, softened immune systems and, for women, missed periods.   Sacrificing food for a lower number on the scale won’t help your body get stronger or faster.  Being properly fueled is a must if you want to perform well.

Remember, your weight can and should change throughout the day, week and year.  In the end, racing weight just happens to be where your body ends up when you’re peaking and shouldn’t be a predetermined number on a scale.

Coach Meredith

3 Reasons to Love Easy Run Days

It’s hard for runners to slow down.  There’s nothing more fun than running fast and knocking out a good, hard sweat session.  How would you get faster without them?  Unfortunately your body can’t handle strenuous workouts all the time without breaking down.  Alternating challenging workout days with easy run days, or even more than one between, is the structure of any solid training plan.  Here are three reasons Team ECRP loves their easy run days just as much as workout days.easy run

Build – You’ll build a foundation on easy run days.  This foundation is how your body adjusts to the stresses of distance running over time.  Easy running will help you earn stronger bones, tougher joints, improved running economy, develop slow twitch, fat burning muscles and increased aerobic capacity.

Relax – Easy days are low stress.  They’re for running with friends, checking out new routes or trails and forgetting the trials of the day.  You need fast workouts to improve turnover, create more mitochondria and increase VO2max but those sessions aren’t exactly relaxing or fun.  Easy days remind us why we love running.

Recovery –  Going fast is hard on your body.  After tough workouts it has to repair damaged muscle, expand blood vessels and learn to process more oxygen.  An easy workout helps clear out waste from muscles, improve circulation and might actually help speed muscle recovery.  If you push all the time those processes never get to finish their jobs and you’re inviting over training and burnout. Easy or recovery runs give your body a chance to make all of the positive performance enhancing adaptations it can.

The most important thing is to make sure your easy running is just that.  Easy.  Aim to be at least one minute slower than your goal race pace for the duration of an easy workout.  As your fitness level increases it can become hard to slow the pace down.  Keep the goal of each workout in mind and you’ll learn there’s no such thing as a ‘junk mile’.

Coach Meredith

4 Upper Body Exercises for Runners

Upper body strength is just as important for runners as lower body.  When those legs get tired something has to support continued movement and that’s going to be your upper body.  Having a strong back, powerful shoulders and a stable core will all help you run faster and with lower risk of injury.  Here are four of Team ECRP‘s favorite ways to earn them.  Each one will help you improve running form and stay strong over any distance you cover.

Banded Pull A-parts – This simple banded exercise strengthens your shoulders and upper back.  Strong shoulders lead to better posture and running form by setting the shoulders in an externally rotated position.  That means arms will travel forward and back without wasting any energy crossing the mid-line.

Push-ups – There are lots of variations for push-ups and they’re all good.  Starting with a basic push-up to strengthen your shoulders, chest and core you can use them as part of a warm-up or any strength workout.  Whether you modify them by dropping to your knees or maintain a plank position all the way through, push-ups will help train your shoulders to maintain good position when the going gets tough.

Renegade Rows – This key push-up version combines strength on both the anterior and posterior chains by adding a row.  Using a light dumbbell you’ll train for good posture and a strong core with this one.  Try to avoid round headed dumbbells, especially in the beginning, because they’ll want to roll and make you work a whole lot harder to stay in a good position.

Squat to Overhead Press – A fantastic combo move, the squat to overhead press works the whole body in one motion.  Building power, improving coordination and getting stronger all are benefits of this simple exercise.  Start with light weights and make sure you’re keeping your chest up without letting your knees fall in for 10 reps before stepping up to heavier dumbbells.

Add these four movements to your routine to build the stability and strength your upper body needs to carry you over every distance you cover with good form.

Coach Meredith

4 Hip Stretches for Healthy Running

Loose hips are very important to any athlete.  Unfortunately they often get overlooked in favor of large muscle groups like the quad, hamstring and calf that are easier to stretch.  With hip extension being a major player in quality running form, tight hips can really hold you back.  Not any more!  Loose hips mean your glutes, piriformis, hip flexors, hamstring and quad can all move through a full range of motion with ease.  All of those muscles play a big part in strong running and keeping them happy can lower your risk of injury while improving speed.  Here are four simple hip stretches that will open you running powerhouse up.

Low Lunge.  This simple hip opener is a classic.  It opens the hip flexors and gets them ready to hip stretchesallow that all important hip extension.  Beginning in a lunging position with your back knee on the ground, push the front foot away, engage your glutes and drive your hips forward.

hip stretchesFigure Four.  Hit major muscle groups including the glutes and lower back along with your hips in Figure Four.  Being laying on your back.  Raise both knees over your hips and cross one ankle over the other knee.  This is one of the best stretches you can do after a workout to aid recovery and stay ready for your next session.

Piriformis Stretch.  The piriformis is often mistaken for the glute.  Instead, it’s buried deep behind the gluteus maximus and rotates the hip outward.  While you’ll also hit this muscle in a Figure Four but the spinal rotation here is a nice touch.  Begin with both legs out straight.  Cross one leg over the other and place the foot flat on the ground.  Use your elbow on the outside of your bent knee to rotate away from the flat leg.

hip stretchesPigeon.  This tough movement will open your hips right up.  To perform it begin in a plank or downward dog position.  Cross the leg of the hip you want to open in front of the other, aiming your foot towards the opposite hip.  Rest your elbow on the floor as you ease deeper into the stretch.

Adding these hip stretches to your warm-up, post run or strength routines, even all three, will not only feel great but make you a more mobile, injury resistant runner.

Coach Meredith

4 Ways to Stick with Your Workouts this Holiday Season

The holiday season can be challenging.  There are parties and sugary goodies everywhere you look.  Sleep might suffer with travel while stress can sky rocket with family and delays.  Whether it’s a running workout or a gym based strength session planning ahead can keep you on track with your training plan.  The holidays season can be stressful enough without adding a a few marathon training mileage weeks.  Here are the ways Team ECRP keeps their workouts kicking while not missing one second of family time.

Include your family.  Make it a relay race or competition.  Especially if it’s a speed workout.  Hit the local track and take your intervals to the next level as you compete with brothers and in-laws.  Stuck with a group of non-runners?  Go on a scavenger hunt through the neighborhood.  You can run while others stroll.  Getting creative and being flexible will not only get your session in, you can make memories that last a lifetime.

Do research.  Get on the internet and find a gym with a daily or weekly drop in rate near your parent’s home.  Discover a new running club and explore a new city with them.  The people you meet will not only be new friends but give you leads on other trails, routes, yoga studios and maybe even a local 5k.holiday season

Schedule it.  Flying?  Arrange your training plan so that flight day is a rest day.  Airports are rarely on time during the holiday season so planning ahead is paramount to staying on a training schedule.  Planes are germ boxes and uncomfortable which can also make sleep suffer.  Having a plan for moving workouts or even skipping one can lead to a healthier you when the new year kicks off.

Keep it simple.  Remember you don’t even need a gym.  There are thousands of body weight exercises you can do without any equipment in a small space.  While it might not be fancy this type of workout can be extremely effective, especially if it’s not your usual routine.  It’s easy to throw a resistance band in your suitcase.  They don’t take up much room and can expand the number of exercises available to you exponentially.

Start planning now for that road trip and you’ll have no trouble staying on track with your workouts this holiday season.

Coach Meredith

Running 101: Wearing Headphones

Everyone loves a good song.  It gets you pumped up for your workout and can keep you going when it gets tough.  Unfortunately most training runs don’t feature bands or DJs along the course.  That leaves it up to us runners to provide our own tunes and that’s most often by listening via headphones.  While rocking out during a workout can have benefits there are also potential drawbacks.  Here are a few of the pros and cons Team ECRP faces when making the choice to run with or without headphones.headphones

Pros:
Relaxation – Music is a great tool for helping runners stay relaxed while working out.  If you’re singing along you’re not getting tense and that’s a good thing.  Especially during a tough workout a little distraction, as long as you can keep pushing, goes a long way to making it more bearable.

Cadence – One of the keys to good form and fast finish times is a high step rate or cadence.  Using headphones so you can listen to a song with the right beat or a metronome can be a big help.  The key is to use those headphones as a tool to help you improve and not become dependent on them for success.

Cons:
Safety – The way a song can help you relax or stay on the beat also means it’s a distraction.  From the trail below you to emergency vehicle sirens it’s important to be extra aware of your surroundings when you have something in your ear.  Try only putting in one side or keeping the volume very low.  You’ll be able to hear what’s going on around you as well as your favorite tune.  That’s a win for everyone.

Dependence – Counting on something with a battery life can be risky.  If you’re unable to power through a rough session without your music, what happens on race day?  You’re usually not eligible for awards if you race in headphones anyway.  Get used to ditching them every now and then to prepare for when something doesn’t go your way.

Coach Meredith

Relaxed Running for Fast Running

Everyone want to run faster.  Setting a new PR is an amazing feeling and there’s no runner who doesn’t love it.  Getting to that new PR, however, requires lots of hard work.  A big part of running faster is actually practicing running faster and it sounds simple enough.  Unfortunately, it’s challenging.  Aside from building strength and endurance, the most important part of getting comfortable running at a faster pace is staying relaxed. Relaxed running is smooth, good form running and that means it’s also fast running.

We all practice plenty of easy relaxed running.  Long runs, recovery jogs, group workouts.  But how often do you practice relaxed running at a faster than conversational pace?  Not often.  Many runners, especially new ones, equate faster running with harder effort.  While that’s true, harder effort doesn’t mean clenched jaws, stiff arms and lifted shoulders.  Tension is bad.  More effort should lead to a faster pace but no change in form or locomotion.  To accomplish that most people need lots of practice.  Here are some of Team ECRP‘s favorite ways to start getting acquainted with faster but still relaxed running.

Strides.  Strides are an extremely useful tool for improving running form and getting comfortable at faster speeds.  These short accelerations can be completed before a run as warm-up or after a run to instill quality movement in tired muscles.  You can complete anywhere from 3 to 10 strides depending on the goal.  Run for about 100M gradually increasing your pace from beginning to end to finish at 95% effort.  These help reinforce good form on tired muscles or before a race and are a good way to practice relaxed running at a faster pace.

Surges.  Done during a run or workout, surges are also known as pick-ups or considered a type of Fartlek.  Mixing in some faster stretches during a long run will help you get used to running faster without getting tense because it’s very low pressure.  There aren’t any strict pace or distance guidelines.  They’re a good reminder to maintain to quality running form throughout a longer run when you might get worn out or sloppy.

Sprints.  Not only are sprints fun, they’re useful!  We won’t all be as fast as Usain Bolt but we can take a page from his book.  Those smiles crossing the finish line, bouncy cheeks and soft hands all signal that’s he’s relaxed in spite of how hard he’s working.  Practicing sprinting is a great way to teach your body to stay loose and smooth while churning out some killer repeats.

Coach Meredith