Strength Training

While most of us might want to strength train on our easy days, it turns out that we should actually be doing it on our hard days. Why? Well, it's important to keep your easy days easy (and your hard days hard). As strength training will leave you fatigued, which may compromise your running (which is really the key focus of your training), opt for strength training after you run. This will prevent you from trying to lift more than you should, which will help prevent you from getting injured (as long as you are not overly-fatigued and can perform the exercises correctly). Also of benefit, strength training apparently burns more calories and speeds recovery (it gets the blood pumping through your muscles again, which flushes out lactic acid).

Strength Training Sans Weights

Today's post is going to be short and sweet... found this article that describes 50 bodyweight exercises that you can do to work on total body strength (1-10), legs (11-24), chest & back (25-32), shoulders & arm (33-37), and core (38-50).

Down, down, down

We all know that running uphill is hard, but running downhill can be just as hard. Even though it seems easy, running downhill requires the muscle to lengthen, resulting in more force generation and micro-tears in the fibers (putting you at risk for IT Band syndrome). Additionally, you move faster downhill, which increases the force at which you hit the ground. However, running downhill has been shown to increase speed and turnover, as well as build strength. So, how can you incorporate this into your training?

Start off on a more gradual downhill on a softer surface (like grass) to lessen some of the impact before progressing to more "realistic" scenarios. In order to avoid over-striding, increase your cadence and make sure that you're landing with your center of mass over your foot. The second page of the article contains a variety of workouts. Just remember, downhill sessions should be treated like an interval workout, taking 2-3 days of recovery. In order to avoid injuries (especially IT Band syndrome), back off downhill training at least 2 weeks before your race.

... have fun coming back down Heartbreak Hill!!!

The 6 F's of Running

1. Foundation (aerobic base training)
2. Fast (anaerobic speed training)
3. Functional fitness (strength training)
4. Form
5. Flexibility

...and, ummmm, FUNfetti!

Hamstrings and Glutes

I know very few runner's who don't suffer from tight hamstrings, so check out this video from Competitor.com for a good way to stretch your hamstring:



However, one interesting thing to note, hamstring tightness may not be the result of a lack of flexibility, but rather using your hamstrings when you shouldn't. Dr. Patel noticed that many runners who complain of tight hamstrings have "gluteal amnesia", which arises from tight hip flexors. Luckily, our good friends at Competitor.com also covered this (video 1; video 2; video 3), as well as a way to improve power and strength through the glutes.

10 Lords A-Leaping

Leaping reminds me of Superman... and of plyometrics, which help to build strength and power. While perhaps more critical for sprinters and jumpers, distance runners can still benefit from incorporating plyometric drills into their routine. Plyometric exercises teach your body to recruit muscle fibers more effectively, which improves running economy  If you have some time, this article contains a list of 20 exercises that would be beneficial. However, if you're more pressed for time (or know that you're not that likely to jump around your apartment by yourself), try incorporating these three drills at the beginning/end of a workout.