Archive for September, 2014

Running Program Week 8

September 29, 2014

Re_8KL-6FiJGDGAHBnInvajHJLxl3oU-wcXuYznA-CQDuring the last 7 columns we’ve discussed general running guidelines to help you design a program to prepare you for the local, popular runs, the Portland Marathon and the Girlfriends Run for a Cure that will have thousands of runners and walkers participating from around the Northwest in the next few weeks.

For today’s portion of running program, I wanted to focus on running technique. It seems easy enough, doesn’t it?  Right leg, left leg, right leg….I remember asking a Canadian National Running Coach about the best way to improve my client’s running technique and his response was “the best way to improve someone’s running technique is to run!”  And there is some truth to this for sure. The more you run, the fitter you become and the easier it is for your body to find the most efficient running forms. 

With that said, there actually is a science to running correctly to minimize injuries and maximize performance.

Here are some tips to help you fine-tune your running technique.

Keep in mind, don’t make any dramatic changes to your running stride too quickly which can lead to injury.  Gradually adjust one thing at a time.

Leg Turnover:

Most people run with too low of a cadence which puts extra strain on your body and the longer your foot stays in contact with the ground, the greater the energy required to propel it forward.  Do not focus on lengthening your stride but rather go for shorter, quicker strides. Focus on achieving a cadence of 90 strides per leg per minute (180 foot strikes per minute). The easiest way to measure this is to count how many times your feet strike in 15 seconds and then multiply by 4. You can also use a metronome or fast paced music to help you get comfortable with how fast your leg speed should be. Read more on Running Program Week 8…

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Running Program Week 7

September 23, 2014

During the last 6 columns we’ve discussed general running guidelines to help you design a program to prepare you for the local, popular runs, the Portland Marathon and the Girlfriends Run for a Cure that will have thousands of runners and walkers participating from around the Northwest this fall.

In this Running Program Series I’ve focused on strengthening critical areas for runners such as the feet and hips.  Today, I wanted to focus on one last critical area to condition as a runner – your core.  If your core is strong, you will be better able to stabilize and align your body, absorb and brace for the impact of running and run more efficiently and with better mechanics.  It’s important to mention that your core is not only your abs – but also includes your back and hips. Try to perform the following exercises 2-3 days per week.

 

Tubing Trunk Rotation

Torso rotationsAnchor an exercise tube around a pole at about mid-body height.  Stand sideways to the pole holding the tube in both hands standing far enough so there is tension on the tube. Keep your abdominals contracted, maintain good posture and slowly pull the tube across your body. Perform 8-20 reps each side.

 

 

 

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Running Program – Week 5

September 8, 2014

6LidmBf4FgMn0I_PCZqRVly5Rjz5NUJHQ4IrKt0K1lIDuring the last 4 columns we’ve discussed general running guidelines to help you design a running program to prepare you for the local, popular runs, the Portland Marathon and the Girlfriends Run for a Cure that will have thousands of runners and walkers participating from around the Northwest this fall.

Read more on Running Program – Week 5…

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Running Program Week 4

September 1, 2014

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HAPPY LABOR DAY!!!

During the last 3 columns we’ve discussed general running guidelines to help you design a running program to prepare you for the local, popular runs, the Portland Marathon and the Girlfriends Run for a Cure that will have thousands of runners and walkers participating from around the Northwest this fall. Last week, we reviewed an action plan in the event you are experiencing nagging aches and pains associated with running.

Read more on Running Program Week 4…

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