Roughly speaking running performance can be divided into three sections; psychological factors, biomechanics and physiological factors. Each of these section contains several sub-concepts, let’s see some of these factors. Jatka lukemista ”SCIENCE TALK: The consist of distance running performance”
There are three energy systems in human body. I’m not going to explain how they break down, to avoid making this post extra long. I’m going to briefly introduce them and explain their relationship to strength training especially for distance runners and why runners should vary strength training types. Jatka lukemista ”SCIENCE TALK: Energy systems and strength training”
Relaxation and opening muscles knots, are maybe two the most common reason why people seek massage therapist help. But, if we eliminate relaxation and tight muscles, is there are any other reasons to for the massage. Often people wait until something is wrong and they suffer pain, should you wait that long? No!
We don’t always feel muscles knots, or tight muscles, especially if we have suffered them a long time, our body is getting familiar with them and doesn’t complain as it thought it’s the normal state to be. Our body still might send us signals to tell that Jatka lukemista ”How massage affects the body?”
Foam roller that painful, but so wonderful tool, it can help to ease knots and relax sore muscles, but do you take all benefits from it or do you use it right?
1. Don’t only roll. If you have knots, place roll under these and put pressure on, once these knots starts to loosening, you can start rolling.
2. Roll one muscle (muscles group) 30-90 sec. There are no point to roll several minutes on one area as it can increase injuries. If you feel to need more rolling take a break and Jatka lukemista ”Foam rolling tips”
Just run, that’s enough? Or is it?
Becoming the better and faster runner, doesn’t only mean tons of running alone. Runners should also do the strength training to improve their running form, endurance, speed and other physiological factors. M. Chatara et al. (2005) show that strength training improve VO2max, whereas Støren et al. (2008) proved that strength training improved time of exhaustion level in maximal aerobic speed. There are tons of studies which show similar results, and no wonder why most of the elite athlete do some strength training. Even though there are variable between training group, for example Nike Oregon project runners hit some heavy weight training once in the while when most of the Kenyan runners Jatka lukemista ”Should runners do strength training?”
What is plyometric training?
Plyometric training is often perceived as explosive jumping exercises, even if it means short, mostly of own body weight performed explosive interval style exercises. Training is based on the ”stretch-shortening cycle” method. Leg muscles is stored in a large number of human energy stocks, for example, when we jump we are able to take the energy for next jump from the previous ones impact, when landing on the ground. This makes it possible to jump even higher.
Why you should do it?
Quick conclusion is that this type of training must be good for sprinter, but Turner et al. (2003), actually found that it also help improve running economy for longer distance. It’s also prevent injuries as it’s strengthening ligaments and muscles. To have speed and specially able to maintain speed, runner need to train both speed and power. When these features are development not only running speed but also contact time on the ground accelerate. The less feet spent time on the ground while running the less human use energy.
Including plyometric exercise to your training plan
Before you start to do plyometric exercises, you should have a good base condition already. Do not do the exercises year-round. Do exercises on your speed and power development training cycle. It’s not good to do the exercises in the same week when you have running race.
Squat jumps, tuck jumps, lateral squat jump, lunge jumps, side hops, bounding, power skipping and diagonal obstacle jump are just a few examples of plyometric training. Before you start to do plyometric training, you have to warm up. You can do 10-20 repetitions, 10-20 times depending on your fitness level. If you are not familiar with these kinds of training start with lower reps and pay attention to your technique especially when landing on ground to avoid any injuries.
This time we will look common injuries and reasons which can cause pain and irritation to calf and shin area. As always if you feel any uncommon symptoms or have any injuries I recommend consult your doctor or other professional.
Tibial stress fracture
There are two bones in the lower leg, tibia and fibula, of these two tibia is the bigger one and its role is bear weight. Tibia can fracture when it’s under the continues stress, where muscles contract continuously for example during running. Also sudden change of the running terrain, overweight or fast increase of training load can cause stress fracture. It causes pain lower part of the leg and sometimes swelling too. It’s not often can see on the x-ray, that’s why there are often two x-rays, one at the begging and other later on (about 4 weeks later) where can see that bone is start to heal. Rest is the only way the heal the fracture, during that time is possible to do other types of exercise which are not weight bearing, for example water running. Jatka lukemista ”Running injuries: calf and shin pain”
Pain in the ankle or foot is common symptom for runners. Here’s some of the most common injuries, if you suffer any kind of pain I recommend rest and consult your doctor.
Ankle sprain happen when ankle ligaments which are connected to the ankle bone torn or stretch suddenly. For example land the foot in the wrong position. This often causes swelling and bruises and need R.I.C.E treatment (rest, ice, compression and elevation), it’s recommended see doctor that there is not any other damage and as they often put Jatka lukemista ”Running injuries: ankle and foot pain”
Last post we looked couple most common knee injuries and what cause them, now we will take closer look how to prevent them.
Side-lying leg lift
Lay down on your other side, keep straight line from head to ankle. Lift your upper leg and bring it back down. Do 15 reps. Repeat 3 times. Remember do both sides. Jatka lukemista ”Knee pain – exercise and prevention”
Knees are one of the most often injured part of the runner. There are tons of the reasons which can lead knee pain/injuries, such as shoes, running terrain, posture, technique, etc. I’m always recommending take any abnormal feelings and pain seriously, denying it or lack of treatment (prevention) may cause long symptom and/or recovery period. Here are some most common ”muscles” related pain producers.
Patellofemoral pain syndore- also known as runner’s knee
Runner’s knee is a repetitive stress injury, where the pain located in the under the kneecap (patella) or front of the knee. It occurs when pressure between patella and femur increases, as the knee flexes and extents patella glides trochlear groove, end of the femur. Normally the bursitis which are the lateral side of the knee reduce the friction, but if Jatka lukemista ”Running injuries: knee pain”