Tag Archives for " run "
Jay Dicharry, the author of Running Rewired, is board- certified Sports Clinical Specialist. He focuses on running biomechanics. Beyond therapy, he seeks to correct the muscle imbalances that lead many runners to injury.
What really happens when you run
When we run, we are putting the body through a high amount of stress. The forces on the body can exceed 2 1/2 times our body weight. For an overweight runner, this can make running not only difficult but dangerous.
One of the main areas that cause running injuries is a weak core. But the fix is not just about doing crunches or planks. You should look at your core as if were an aluminum can. A can will support a great deal of weight. However, if you make a small dent in the side, and the can collapses. This is why it is critical to ensure the full musculature of the core is strong, balanced, and stable.
Sponsor: This episode of the 40+ Fitness Podcast is sponsored by Fresh-Pressed Olive Oil Company. They are offering you a $39 bottle of their high quality, fresh-pressed olive oil for only $1. Go to 40plusfitnesspodcast.com/oliveoil to learn more.
Quads vs Glutes
Your running correlates with the way you move. If you squat and you find that you squat more forward, you're using your quads too much. If you squat more toward the back, then you may be glute dominant. You can do an exercise of squatting down and at the bottom position, oscillate forward and backward to feel how to activate both. The more you can use your glutes (the stronger muscles), the more powerful your running will be.
Muscular endurance, strength, and mass
Most runners don't want to lift weights because they don't want to add too much mass. But there are ways to use weights to improve your running. To improve your running economy, you want to be able to put more force down on the ground in a shorter period of time. That requires heavier loads with squats, deadlifts. Plyometrics and powerlifting are very effective tools to improve your running. You won't gain much weight as you'll still be running and sarcopenia will keep you from putting on too much muscle.
You can learn more about Jay Dicharry and Running Rewired at LINK.
Jonathan Beverly is the author of Run Strong, Stay Hungry, a collection of tips and wisdom from veteran runners who are still running after many years.
The book includes nine principles that would keep someone engaged in running over the years. Surprisingly, only three are physiological and six are psychological. A few include:
Bill Pierce and Scott Murr are not only friends who have been running together for 35 years, but they are also founders of the Furman Institute of Running and Scientific Training and authors of the new book entitled, Runner’s World: Train Smart, Run Forever.
This new book details how one can become a lifelong runner. Starting a running program or maintaining a runner’s lifestyle can become more difficult over the age of 40. This is partly because we simply cannot train the way we did in our younger years. In addition, connective tissue becomes more rigid with age, which can restrict range of motion and lead to injury. Yet most runners over 40 have the same goal—to be a lifetime runner because it is a central part of their life.
To reach this goal, Bill and Scott discuss several steps that runners can take to make this goal a reality. These include:
To be a healthy, productive runner, Bill and Scott offer these tips:
Even if you're not a born runner, you'll get something special from Pete Magill, the author of Born Again Runner. As an overworked script writer, Pete found himself in the hospital when he collapsed one evening. The alcohol, drugs and smoking were killing him. He turned to running as a way to fix himself.
It wasn't all success, but he stuck with it and is not a world-class runner for his age group. In Born Again Runner, he lays out a way for you to see your version of success as a runner.
Most runners will experience injuries at some time. Pete has organized preventive exercises for each of the common running-related injuries. An injury will keep you from running, which will impede your progress. Avoiding injuries should always be top of mind before, during and after your runs.
In this episode, we meet Brad Beer, the author of You Can Run Pain Free. Brad Beer is a physiotherapist in Gold Coast, Austrailia. He works with professional athletes and Olympians, along with everyday runners (or wannabe runners) to help them pursue their sports without pain or injury.
This first step is critical.
Understand your flexibility
Know your optimal body weight for running.
If you're carrying too much body weight, you'll be putting too much strain on your joints. Losing a little weight, even if it isn't body fat, will mean less stress on the body.
Using a 10 point checklist, a running expert can evaluate your running form. This checklist looks at the length of muscles, endurance tests, mobility, etc. You can get the full checklist from the book.