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Strength Training for Running
/* */
Your
body is the most important piece of equipment you will ever own.
Orienteering Relay, Colorado
Strength
Training for Distance Running
Running, jogging and walking are all relatively inexpensive and
effective activities for maintaining or improving health,
cardiovascular fitness, and weight management. These activities can be
done virtually anywhere, at any time, alone or with a group, indoors or
outdoors. Programs are available for all abilities, from beginners to recreational joggers
to experienced racers.
Common Muscle Imbalances
Although every individual is different, there are common muscle
imbalances seen in regular runners. Muscles that are usually tight and
need to be stretched include: hamstrings, gastroc/soleus, quadriceps,
hip flexors, hip abductors, pectorals and anterior shoulder girdle.
Muscles that are commonly weak and need to be strengthened include:
gluteals, hip abductors, VMO, hip adductors, tibialis anterior, trunk
stabilizers and abdominals, posterior shoulder girdle and scapular
stabilizers. Postural or biomechanical factors such as hip drop or leg
length discrepancy, leg alignment, foot structure and mechanics can
also contribute to muscle imbalances and compensatory mechanisms.
Imbalances may need to be addressed not only to improve running
performance, but to prevent injury. The most common weaknesses occur in
muscles that are underutilized during running; particularly muscles in
the upper body that support posture, and frontal plane muscles of the
hips which help stabilize the pelvis during gait.
Training Components
Components of a properly designed running program include flexibility,
strength training, proprioception, balance and agility, and
cardiovascular fitness. Start slow and increase running volume and
intensity gradually. In general, it is recommended that running
frequency, intensity, or time/distance not exceed 10% per week to
minimize overuse injuries. Since runners only have one foot in contact
with the ground during the gait cycle, single leg stability is
critical.
Common Running Injuries
Most running injuries are due to overuse: running too frequently, too
far, improper terrain (too hard a surface, too many hills, canted
roadside) on wornout shoes or improper footwear. Of course, muscle and
biomechanical imbalances can also contribute to pain and discomfort.
For example, the hip abductors are commonly weak and can cause the
entire leg to overpronate (knee, ankle, foot). This can be a
contributing factor to many of the common overuse injuries seen in
runners. Common injuries include anterior knee pain, patellar
tendonitis, shin splints, plantar fasciitis, stress fractures, achilles
tendonitis, IT band tendonitis, low back pain, and various strains and
sprains.
Self myofascial release - IT Band
on a biofoam roll
Getting Started
Before beginning any new exercise program,
check with your Physician to see if running is an appropriate activity
for you. If you are currently running less than 10 miles per week or
less than 3 days per week, feel free to download our free
8
week build up program to get started. You will need a PDF
reader, which you can get from
Adobe for free.
This program will prepare you for a 5K or 10K training program.
Training Program Options
Option 1.The most
effective
option is to work one on one with a Professional Coach (also certified as a Level 1 Track and Field Coach)
to ensure that you are doing the most efficient exercises correctly.
You will first have an assessment
to determine your current cardiovascular fitness, flexibility, and
muscle strengths and weaknesses prior to beginning a training program.
K's Body Shop will then utilize that information to design a customized
program that determines appropriate exercises and intensities so that
you can maximize your running performance and minimize the chance for
injury. Since there are no contracts, you can work with your trainer as
often or as little as you please.
Contact
K's Body Shop to schedule your appointment or get more
information.
Option 2. If you have a group of runners
in the Twin Cities area who are interested in having a Professional
Coach oversee your small group running or strength training workouts,
contact
K's Body Shop. This is a great opportunity for training partners
to contain costs while still getting some professional instruction. Prices vary depending on
number of participants and location of sessions.
Option 3. For distance runners who want
a customized running program but no additional coaching, this is an inexpensive option. A Professional USATF Certified Coach
will design a running program for you based on your goals and past race times. For 5K to 10K programs, you should already be
running at least 3 days per week with total weekly distance of 10 miles
or more. If not, start with the free
8
week build up program. Programs are offered for distances ranging from 5K to 50K over 12 to 24 weeks.
For more information or to get started, download an application form and follow the simple instructions.
If accepted, you will be emailed a bill from PayPal for the appropriate fee based on the program that you choose. More specific information
about fees, pre-requisites, and program duration is included on the application.
Your customized program will be emailed to you within 1 week of receipt of payment.
These programs are not generic computer generated plans, but are custom designed by a Professional Coach.
Option 4. For "do it your selfers" who just want a strength training and/or flexibility program, this is our least expensive option.
These programs are
"as is" and do not include additional coaching. Customers simply pay
for the program via
PayPal and it
will be delivered as 8 different PDF files via email, typically within 24 hours
(usually faster) of purchase. PDF readers can be downloaded
for free from
www.adobe.com. All programs include pictures and/or
descriptions of each exercise; such as dynamic warm-up, strength training exercises, stretching
exercises, and self myofascial release. See sample
to get a general idea of the format. Athletes who will benefit the most from this option are self
motivated, injury free, and already have basic strength training experience. Workouts use free weights, biofoam roll,
stability ball, cables or tubing, medicine ball, and plyometrics.
Please review our terms of service before purchasing a training program.
Training Program
Program Information
Target Population
Price
Purchase
Comprehensive Strength & Flexibility
Training for Distance Runners
Early Off Season: 10 exercises
Late Off Season: 10 exercises
Early Pre Season: 8 exercises
Late Pre Season: 7 exercises
In Season: 7 exercises
Dynamic Warm Up: 7 exercises
9 Self myofascial release exercises,
14 static stretches.
Distance runners who
wish to improve their strength and flexibility.
$19.97
Flexibility Training for Distance
Runners
Included in comprehensive program
9 Self myofascial release exercises,
13 static stretches,
4 active stretches
Distance runners who
wish to improve or maintain flexibility.
$4.97
Where to Participate
MDRA is the
largest running organization in the upper Midwest and offers free races
for members, training classes, and much more!
UMTR is the trail running club for the upper midwest and offers
the Fab Five Fifties ultra trail series as well as the Minnesota Trail Race Series for distances from 5K to marathon.
Minnesota Chapter
of USA Track and Field
Road and CC races in
Minnesota
MNOC Minnesota Orienteering Club
Marathon Guide
Marathon results, calendar, news world wide!
Marathon Walking
Calendar for marathon walking events.
Popular
running routes in the Twin Cities area
Where to Buy Shoes & Gear
Marathon Sports
near Lake Harriet in Minneapolis
Run 'n Fun in
St. Paul
Gear West Best
selection of trail shoes, triathlon gear
TC Running Company
in Eden Prarie
Gear Running
Store Southwest Minneapolis
Home
Trainer Bio
Pre-Designed
Programs
Sport
Specific
Assessments
Post Rehab
Fitness
Tips
Links
Site Map
Contact Us
Twin Cities Marathon
612.804.9496
Call
today and get started on a fitness
program
designed just for you!
Benefits of Hiring a
Professional Personal Trainer
Motivation.
Accountability.
Professional
guidance.
Learn new skills.
Learn proper
technique.
Greater success
rate.
Achieve goals
faster.
Benefits of Exercise
Weight Loss.
Improved strength.
Improved
flexibility.
Improved aerobic
fitness.
More energy.
Improved moods.
Improved bone
density.
Improved self
esteem.
Better health!
Copyright K's Body Shop Personal Fitness Training,
1997-2008.
All rights
reserved.
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