Sunday, December 4, 2011

Running Tips

Areas to stretch:

  • Calf complex
  • Hip Flexors
  • Piriformis
  • Biceps Femoris
  • Adductors
  • TFL
  • Latissimus dorsi

This will prevent knees from turning in or out and help maintain good posture and prevent injuries.

  • When landing on your feet.
  • Midfoot strike for jogging and running.
  • Ball of foot strike for sprinting
  • Heel strike when walking or power walking.

(The New Balance Minimus WR10v2 for women and the Minimus MR10v2 for men are what I recommend as the best running shoes.)

Some strength training for runners:

  • Floor bridge (core and glute max)
  • Floor cobra (core and rhomboids/middle/lower trapezius)
  • Side-lying iso-ab with hip abduction (core and glute medius)
  • Quadruped opposite arm/leg reach (core)
  • Multi-planar single leg balance exercises (dynamic joint stabilization)
  • Squat to OH press (total body integration)
  • Tube walking (lumbo-pelvic-hip complex)

The amount of marathon runners have doubled in the last 20 years. People love to run as a form as exercise and like to compete. But as much fun as competing in a race is, I am from the old school where it's always a lot more fun to win.

To run safely and even win is more than just getting some running shoes and going out there and doing it all the time.

Salina Kosgei from Kenya who won the Boston Marathon was a sprinter before she did marathons. You will never get a marathon runner winning any sprints, but sprinters can do very well once they do marathons. This is why I never consider someone who can run for a long time very fit. I, at best just consider them well or not sickly. Just running is a lot of endurance training, but to win at anything you need more than that, you need performance training. (No amount of running is going to help you when you start slouching and leaning forward because your core gives out before your legs do)

All professional runners including marathon runners like Salina not only run, they incorporate strength training, stretching, speed training, and even explosive jump training.

Some tips on supplementation:

  • I always prefer people have a nutritious balanced meal omega fat supplement every day. (Balanced meaning natural carbs, protein, and healthy fats in every meal and snack.)
  • If you are still feeling drained after a work out...relax and give your body time to adjust. Trust your body.
  • If you feel tired in the morning or have problems falling asleep try ZMA.
  • If you feel your muscles aren't recovering still try BCAA.
  • Unless you are a professional athlete you shouldn't need any more than this.

Hope this helps you guys attain your goals.
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