Mini Band

So I was introduced to these mini-bands a few years ago and finally used/saw them in action with the high school team I now work with. These cheap and easy to use bands help build strength and prevent injuries. 

I found a very helpful website that I wanted to share with everyone. It has a list of muscles and shows how to do exercises targeting those specific areas using mini-bands. Check it out: http://www.coreperformance.com/mini-band/

Purchase a mini-band here: http://www.performbetter.com/webapp/wcs/stores/servlet/Product2_10151_10751_1003893_-1_1000327_1000281_1000281_ProductDisplayErrorView?utm_source=google%2Bproduct%2Bad&utm_medium=cpc&utm_campaign=band%2Btubing

Single Leg Deadlift

The exercise of the week is a single leg deadlift. This is an essential injury prevention exercise for runners because it strengthens the hips and activates the glutes and hamstrings. It can be done either with a dumbbell or kettle bell. Since you are isolating the legs, you are also challenging your core and balance, which will improve running form.

1) Begin by holding a weight in each hand and standing on one leg.

2) Keeping the knee slightly bent, bend at the hip and extend your free leg behind you for balance.

3) Continue lowering the weights until you're parallel to the ground and then return to upright position. Perform 10-12 reps and switch legs. Repeat for a total of 3 sets.

Plyometrics for Performance

Many traditional running programs incorporate drills, strides, and hill sprints to increase turnover, speed, and muscular strength.  Plyometrics are another useful tool that runners can incorporate to target key muscles, while also taking a break from the repetitive motions of running that can lead to overuse injuries.

An easy way to start is with box jumps. Stand next to a box that's about half the height from your foot to your knee. Begin conservatively by jumping for 3-5 sets of ten. After jumping to the top on both legs, gently step back to the starting position. That's one.











When beginning Plyometrics, it's smarter to err on the side of caution. This is a new, high intensity activity for your body that may hit under developed muscles.  It's critical to be cautious to avoid injury. If we can do that, we can use this as another tool that will translate to faster times on the road and track.

Dumbbell Side Bend

This week's exercise is a side bend, which will strengthen your external obliques, along with your rectus abdominis. A staple in any runner's core routine. Here's how to properly execute it:


1. Stand with feet shoulder-width apart. Hold a dumbbell in one hand with the arm extended downward. The other hand can rest on your hips.

2. Bend at the waist in the direction of the hand holding the dumbbell, allowing the weight to pull the side down gradually. 

3. Complete a set of 12 reps and then switch the dumbbell to the other hand and repeat.

Balancing the abdominal muscles is the goal of this exercise. The side-to-side movement helps develop the external oblique. Strengthening the external obliques helps minimize the side-to-side rocking at the end of a race (or speed workout). This exercise will also help maintain erect posture.

Knee Exercises – Preventative & Strengthening

By: Jessica Byrnes

As runners, our Type A personalities and competitive nature tells us that running more means more fitness gains. Often times, it isn’t until we feel a tweak or twinge that we start to look beyond running and search for the cause of a new or lingering injury that is holding us back from our potential.

Don’t wait until injury has already set in – by adding these strength exercises for runners, many common overuse injuries can be prevented and these simple, no-equipment-needed exercises will only take a few minutes of your day!

1.   Bodyweight Squats

This exercise is a great glute strengthener and gets your hips activated. Start in standing position with your arms outstretched. Lower your body to a seated position while keeping your back straight, chin and head looking forward.

2.   Single-Leg Squat Touchdown

One of my favorites that includes knee and core strengthening – a lot more challenging than it looks!

Start by balancing on your right leg with your knees slightly bent and your left arm raised straight up. Slowly bend your right knee to lower your left arm towards your right foot. Push through your heel and squeeze your glutes to return to starting position. Continue with this exercise for 10-15 reps on your right side and then switch legs.

3.   Core Work is extremely important!

Refer to previous blog posts (yoga, planks, and dynamic warm-up exercises, and single-leg exercises to name a few) for some great core strength exercises that will help keep you injury-free!!

 

Plantarflexion with tubing

This exercise promotes strength and flexibility of the foot and ankle to prevent injury when running on uneven terrain. Since it is not weight bearing, it can be performed daily. It can also function as a rehabilitative exercise to overcome an ankle sprain or mild achilles tendonitis.

1. Sit on the floor with legs fully extended in front of the body. A length of tubing, an end in each hand, should extend underneath the foot, wrapping around the ball of the foot. Make sure there is no slack. 

2. Extend the foot to full extension

3. At full extension, hold the position for one second before pulling the tubing backward in a smooth motion. The foot will be forced to dorsiflex and return to its initial position.

4. Repeat the push/pull of the exercise, adjusting tension though-out, until fatigue. 

 

Try Some Yoga!

Yoga is great for runners because it not only stretches you but it strengthens you in many ways. Yoga prevents injury, improves recovery time, improves flexibility for better from, and gets you stronger!

I like the "Sun Salutation" because it really targets everything and make you feel really good after a run. It's easy to do too. Try going through it 3 times after your run holding each pose as long as you feel you need to:

Upper Body Strengthening

For running, strengthening the upper body is just as important as working the lower body. Your arms are what propels you forward and helps maintain speed throughout the workout. When you run, your arms counterbalance the motion of your legs, which results in saved energy. Having a strong upper body will also keep you in proper running form when fatigue sets in. 

These are a few exercises you can incorporate into your workout to improve upper body strength:

1) Cable Lat Pulldown - works latissimus dorsi, rhomboids, and biceps 
Sit at the cable machine and grab the bar, palms facing forward with a narrow grip. Pull the bar down so it touches your upper chest. Concentrate on the squeezing your shoulder blades as you pull down. Slowly extend your arms to lift the bar up. Complete 3 sets of 12 to 15 reps. 

2) Dumbbell Chest Press - works pectoralis major and triceps
Lie on the bench with a dumbbell in each hand and your feet flat on the floor. Push the dumbbells up so that your arms are directly over your shoulders and your palms are up. Pull your abs in and tilt your chin toward your chest. Lower the dumbbells down and a little to the side until your elbows are slightly below your shoulders. Complete 3 sets of 12 to 15 reps.  

3) Standing Shoulder (Dumbbell) Press - deltoids 
Hold dumbbells in each hand and arms at 90 degrees, elbows below the wrists. Press the dumbbells upward until arms are fully extended. Lower back to the sides of the shoulders. Complete 3 sets of 12 to 15 reps. 

Foam Rolling

Foam rolling has many benefits to runners and depending on the type of roller you buy they are not too expensive. I highly recommend foam rolling to all runners.  

Benefits:

• Helps prevent injury by keeping overused muscles from becoming too tight
• Keeps you flexible 
• Releases tension and de-stresses you by working out those "knots"
• Helps fatigued muscles recover quickly

I personally use The Grid roller. They last longer and the grid feels like fingers massaging you and digging into your muscles.

Try some of these before and after your runs. Just roll back and forth for 30 seconds. Stop on extra "tender" areas for a few seconds and then continue to roll.

1. Calves 

 2. Hamstrings

 3. Quads

Dynamic Warm-Up – Leg Swings

Giving your body a proper warm-up is often as overlooked as stretching for many runners. By getting yourself into a routine of (at minimum) some dynamic warm-up moves like leg swings, you will activate your hip flexors, hamstrings, and glutes to prepare them for the demands of your workout. A few simple moves that should be added to your warm-up include:

Forward Leg Swings

• Brace your body against a wall, fence or other support, or a teammate! 
• Start with both feet under hips and then swing the inside leg forward and back 10-15 times. 
• Gradually increase the range of motion until your leg swings as high as it will comfortably go. 
• Switch legs and repeat steps.

Side Leg Swings

• Facing a wall, fence or other support, extend both arms at shoulder height to brace yourself. 
• Swing and extend one leg to the outside of your body and then swing back across the front of your body – same as the forward swings – 10-15 times. 
• Gradually increase the range of motion until your leg swings out as high as it will comfortably go.
•  Switch legs and repeat steps.

Plank Variations

So if we have been working at the plank for a couple weeks now, we should comfortably be able to hold it for 45-60 seconds without losing proper form.

The great thing about the plank is its an exercise that is adaptable to hit any portion of the core and/or plane of movement you need by making a couple of adjustments.

The side plank takes the principles of a plank but turns the focus on the lateral musculature.  The obliques, glute medius, and lateral leg muscles become responsible for holding your body in a straight line.

As with the normal plank, start with 2-3 sets of 15-30 seconds as needed

Repeat on both sides

Once you work your way up to 45-60 seconds of good form planking, increase the challenge and running specificity by adding repeats of a knee hike every 5 seconds. Do 10 throughout the 60-second plank.

Maintain a neutral pelvis and straight line while knee hiking. This will translate to proper posture while running.

Tip of the Week: IT band exercises

One of the most common injuries among runners is iliotibial (IT) band syndrome. The IT band is a ligament that runs along the outside of the thigh from the hip to the shin and can become inflamed or tight from overuse. 

1) Foam rolling the IT band is a great way to loosen up the tightness and break up scar tissue around the area. You want to roll the entire length of leg, from hip to knee (never roll of joints or bones!). 

2) IT band issues come from weak hip abductors and adductors. Doing exercises such as lying leg raises will help strengthen those areas.
    a. Side leg raises: Lie on your side with the upper leg straight and the lower leg bent at the knee. Place your hands on the floor for support. Slowly lift the upper leg, leading with the heel, and reach to as high as you can. Lower the leg down. Do 2-3 sets of 10-15, repeating on each leg.

    b. Inside leg raises: Lie on your side with your bottom leg straight. Bend your top leg and place your foot on the ground in front of your lower leg. Your bottom arm should be under your head and outstretched, aligned with your body. Slowly raise your bottom leg, leading with the heel, as far as you can and then lower it down. Do 2-3 sets of 10-15 repeating on each leg.

3)  You also want to strengthen the glutes and the external hip rotators if you have IT band troubles. A great exercise is single leg squats. Do these in front of a mirror to make sure you are using proper form. Stand on one leg with the foot pointing straight ahead and the knee slightly bent. Keep your weight centered on the ball of your foot, upper body straight, and head facing forward. Lower into a squat position, keeping the knee centered. Do 2-3 sets of 10 repeating on each leg. 

Always remember to keep good posture and never rush through all the exercises! 

Tip of the Week: Bridge exercise

The glute max is a postural stabilizer and a hip extensor so it is essential at keeping your hip steady through your gait cycle while running. Insufficient strength in this area has been linked to ITB syndrome and patelleofemoral pain (pain in the front of your knee).

Our topic today looks at hip strength and the bridge exercise which is great for hip stability. 

To do a bridge - lie on your back with your knees bent and feet on the floor. Now lift your hips off the ground and keep a straight line from your shoulders to your knees. Hold for 30 seconds. 

For the next set - begin "marching." Alternate lifting each foot several inches off the ground - while keeping your pelvis steady and facing straight up. Do 20 marches total. (10 on each leg).Repeat both variations for a total of 3 reps. 

If your lower back had any tightness then you may be trying to arch your back too much. Also if you notice your pelvis sagging or your hamstrings feeling "crampy" then you likely need to improve hip stability and this exercise is perfect for you!

And as always - remember to breath while completing this exercise.

3 STEPS TO A BETTER RUN

Most of us just throw on our running shoes and step out the door for a run. If you take some time to activate & stretch certain muscles you will feel better and get in a better quality run.

Try these 3 things before you go out for your run and you will be warmed up and feel great during your run: 

1. Stretch your calves! Tight calves are common among all runners and can shorten your stride causing other issues while you run. This is the number one cause for all lower leg injuries!!

Stretch each side for at least 30 seconds each.

2. Donkey Kicks. This simple exercise gets the glutes firing and ready for any run. Doing this will also help strengthen your glutes and lower your risk for injury.

Do 3 sets of 20 on each leg. Squeeze your glutes and keep your back flat during this exercise.

3. Lunges. Doing lunges will help get your legs warmed up (quads, hamstrings, glutes) with the added benefits of opening up your hip flexors and some strengthening. 

Do 3 sets of 10 lunges. Keep good posture and push off of the front leg when standing up.

Tip of the week: Planks

Building off Erika's core emphasis from last week, this week's exercise is the plank.  The plank is an important exercise not only because it targets the core, hip flexors, low back, and glutes; but also because it forces the runner to be conscious of pelvic tilt.

Most people sit more often than not throughout the day which leads to a condition called anterior pelvic tilt.  This is where the pelvis tips forward causing a tight low back, tight hip flexors, and weakened glutes all which will translate into inefficient running and injuries from muscles working in ways they aren't designed to.

To begin, start by doing three sets of planks for at least 30 seconds.  As you progress, work up to 60 seconds.  The emphasis should be on maintaining a straight line from shoulder to hip to ankle.  If possible, do these in front of a mirror to be able to catch any errors in form.

Good form. Low back is straight and there is a clear line running from shoulder to ankle

Poor form. The lower back is rounded creating stress from weak or unengaged abdominals

Once you can perform 3 sets of 60 secs, increase the difficulty by lifting and holding one leg in the air for ten seconds, repeat for both sides until the intended time is reached.

This teaches your body to maintain a neutral pelvis while one leg is extended, i.e. running.

Maintain proper plank form while using the glutes to raise leg

Switch legs and repeat.  This will be challenging so don't be afraid to drop back down to 30 second planks and build back up to 60

Tip of the Week: Supermans

Having a strong core is essential for runners. It can help prevent muscular related injuries, keep good running form, and better your race performances. The Superman targets the entire back, which is an important part of the core and a common injury-prone area for runners. 

You should try this exercise at least 3 times of week for 3 sets of 20 repetitions. 

1. Lie on your stomach with the arms and legs fully extended and your face towards the floor. 

2. Variation 1 - Lift your right arm and left leg at the same time. Pause for a second, lower down, and then alternate sides. 

3. Variation 2 - Lift both arms and legs up at the same. Hold for a second and then lower down. 

NOTE: Make sure you hold your abdominals tight as you do this exercise to get the full benefits!  

Tip of the Week: Single Leg Squats

Single leg exercises are great for runners. While you are running you are putting all of your weight on one leg at a time so it is important that you work on the strength in each leg separately. This exercise will help with stabilization, endurance and speed. 

Try this 2-3 times a week by doing 3 sets of 15 squats on on each leg. Increase reps as the exercise gets easier.

1. Place one leg on a bench for balance. All of your weight should be on your front leg!

2. Lower yourself down slowly without letting your knee to go past your toes (try to keep your leg at a 90 degree angle) and stand back up. Remember to keep all of your weight on your front leg. Make sure you keep good posture the whole time.

Feel free to leave a comment with any questions!