Running

Running Circuit Workout

Posted by on April 17, 2015 at 8:27 pm

Running Circuit Workout….great option!

Runners, cyclists, & triathletes love to be outdoors, are a highly motivated group and often have little issues adhering to their running or cycling programs. But trying to get them indoors to complete a strength workout can be difficult! You wouldn’t think that these athletes would have any difficulty with compliance but when it comes to the weight room, I hear the same, common excuse “I’d just rather be outside running or biking”. I’ve tried educating them on the importance of strength training. I’ve tried bribing them with the reported benefits. I’ve had to even threaten them but to no avail. So rather than beat my head against a wall, here is a resistance training program that will please any outdoor warrior while still obtaining the critical benefits of muscular strength, endurance and balance. Read more on Running Circuit Workout…

Read more on Running Circuit Workout…

Running Program Week 11

Posted by on October 20, 2014 at 11:00 am

471451_Girlfriends_run_17_t760x500It’s Race Day – Steps Leading Up to Your Race

If you’ve followed along with this running program series, you’ve learned about proper running progression, correct running technique, important strengthening exercises for your core, hips, and feet as a runner, key stretches and muscle release techniques and more.

Read more on Running Program Week 11…

Running Program Week 10

Posted by on October 13, 2014 at 1:00 pm

Foam Rolling to Release Muscle Aches and Pains

Over the last two months, I’ve focused this column on running programs. Well, the running community is probably a little stiff right now with thousands completing the Portland Full and Half Marathon on October 5th and the Girlfriends Run for a Cure on October 12th as well as many other local runs.  So we’ve probably got a number of people feeling a little tight and walking a little funny. So I thought this would be a perfect opportunity to discuss the merits of Self-Myofascial Release using Foam Rollers – a perfect way to help release tight areas for runners and athletes of all kinds!  I’m a firm believer in the importance of body work such as massage as well as daily foam rolling if you are extremely active. It’s the support your body needs to be able to continue doing what you want for years and years! You can purchase a foam roller at most fitness equipment retailers as well as many department stores.

Read more on Running Program Week 10…

Running Program Week 9

Posted by on October 6, 2014 at 1:00 pm

During the last 2 months, we’ve discussed general running guidelines to help you design a running program to prepare you for the local, popular runs including the Girlfriends Run for a Cure that will have thousands of runners and walkers participating from around the Northwest in the next few weeks.

Last week, we reviewed the importance of running technique and discussed how muscle tightness can affect your running mechanics.  So this week and next, we will focus on various mobility and release techniques to keep you running strong and injury free. Today, I’m going to start with wall stretching which is a very relaxing way to release and since most runners are super tight to begin with, they are more likely to do it since it’s not so painful!

Complete the following stretching program after each run or workout.  Hold each stretch for at least 30 seconds – ideally longer.  And remember, hold each stretch to the point of tension – not pain!

stretch wall hamstringsHamstring on the wall: Lie on your back with your hips close to the wall and your legs positioned straight up against the wall. To make the stretch less intense, move your hips a few inches away from the wall.  To make the stretch more intense, keep your hips positioned right up against the wall and wrap a towel around your feet and lightly pull your legs a few inches away from the wall.  Feel your stretch in the muscles at the back of your upper leg.  Hold this stretch for as long as you feel comfortable – minimum 30 seconds each leg and ideally longer.  Try to relax and breathe in to the stretch.  Feel free to read a magazine or watch T.V. while holding this stretch.  This is a great stretch to do after a run because it assists in the recovery process as blood is flushed from the legs back to the heart. Read more on Running Program Week 9…

Running Program Week 8

Posted by on September 29, 2014 at 1:00 pm

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…

Running Program Week 7

Posted by on September 23, 2014 at 2:32 am

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.

 

 

 

Read more on Running Program Week 7…

Running Program Week 6

Posted by on September 15, 2014 at 6:17 pm

During the last 5 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 6…

Running Program – Week 5

Posted by on September 8, 2014 at 3:59 pm

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…

Running Program Week 4

Posted by on September 1, 2014 at 4:49 pm

CPyH3ug6iVCdgmeiItFQVh5UAKxwyGjAj2IjUEzktSA

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…

Running Program Week 3

Posted by on August 18, 2014 at 4:41 pm

dEYbIkqKIL2bkegsT5PMMiczCU9xE_fAFUokPDKJjvoDuring the last 2 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 3…