Runner Overuse Solution?
Many remember Mary Decker as one of America's greatest middle distance runners, but many do not know Mary missed entire competitive seasons due to injuries. Like many runners, Mary experienced overuse injuries that dramatically limited her career.
In exercise, anything that is done repeatedly carries a risk of "overuse" and injury. A runners' foot may strike the ground thousands of times during a run, and overuse injuries are widespread in the sport.
Resistance training can be a huge part of the solution to keeping runners healthy as resistance training strengthens both the muscles and connective tissue throughout the body. While there may not be a lot of "smoking gun" evidence showing resistance prevents runner injury, I think there is enough related research from physical therapy (plus common sense) to strongly support resistance training's use as a preventative step.
Runners should complete a movement assessment then start a corrective training program designed by a trainer knowledgeable about running issues. At an absolute minimum, all runners should be doing core training and mobility work.
Here are a few of my favorite core-training exercises:
- Side planks (with or without added weight)
- Medicine ball wood chops and Med Ball lifts
- Ab wheel roll outs
- "Stir the Pot" on the exercise ball
- Exercise ball roll outs
- Bird dogs
- Ab curl ups.
- Glute Bridges
Do 3 x 3 x 3 (three exercise, three sets, three times per week) to begin building core strength. Get started on strengthening your core today so you can maintain running health and performance. Some of these may not be appropriate for everyone so check with your doctor first.
Click this link (or cut and paste in your browser) to see "Stir the Pot" in action.
http://www.youtube.com/watch?v=y1KDoPjF6Wc&feature=mfu_in_order&list=UL
Reducing mileage, incorporating mobility work, and performing power training are other aspects of the "Overuse Solution" that I will discuss in future posts.
About Jeff Blair
He’s trained movie stars, All-Americans and sports teams.
What do they all have in common?
The desire to excel and the knowledge that Jeff Blair would provide a world-class training program and give them the best chance to achieve their goals.
Jeff Blair uses his high-octane strength, power and mobility secrets to create your individualized program, which allows you to excel and stay on the top of your game.
No Gimmicks.
No Fads.
Just Success
Comments for This Entry
Thanks for the information. I started walking 5 miles - 5 times per week about 7 months ago. Felt great. So good that I started jogging a few short sections of my walk and began to increase the distance gradually. In the last two months, I have been walking and lightly jogging in fairly consistent intervals. Currently, I am up to jogging about 2 to 2 1/2 of the miles. Here is the problem: My hips are sore, especially my right hip. I was a gymnast as a kid and trained 4 hrs a day - 6 days a week and felt all kinds of soreness. This ache is something I've never felt before. Maybe because I recently turned 45? It especially hurts when I walk up hill and I am having pain from laying on my side when I sleep. I am going to try your resistance training. Going to have to google some of the moves on your list - I guess I am a little out of the loop! Any other suggestions would be greatly appreciated!!!
Thanks Jeff!
Kat,
It sounds like you are having quite a few issues there. My advice would be to go see a physical therapist and/or have your doctor refer you to a PT. There is no substitute for an individual assessment. Many factors can contribute to pain including leg length or strength discrepancy, past injuries, repetitive daily activities (among many, many other things).
It also sounds like you could benefit from some glute strengthening. My blog post was primarily about abdominal and low back musculature. Here is an article that might be of interest:
http://blog.raisingyourpotential.com/uncategorized/core-exercises-for-gluteus-strengthening/
Again, an individual assessment is key.
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How to maintain inspiron 1525 battery?You should remember this:protecting the laptop from unexpected out of power is much more important to the maitaining
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Battery maintenance is nothing less than these two kinds: the battery environment and battery life.All the batteries are the same,not only dell inspiron 1525 battery like this,
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2 When u use the dv6000 battery,you should pay attention to the prevention of high temperature,if have used long time,close it to rest properly.
3 If long time without using the dv4 battery after fully charged, sealed with a plastic bag tied, stored in a dry environment, and take it out to fully
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4 If we find that the lack of electricity after the macbook 13 battery is fully charged, you can try to conduct a battery power correction.This setting should be
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