Run Faster With Less Effort With These Four Adjustments
Adam St. Pierre/CTS Running Coach and Biomechanist
There are many factors involved in running biomechanics, including body weight, limb length, muscle strength, joint range of motion… and everybody is different in these respects. That’s why there is no singular ideal that defines perfect body mechanics. Rather, each individual must find their own ideal biomechanics. Watch any elite marathon and you’ll see many examples of “perfect” biomechanics – Eliud Kipchoge looks like he’s floating! But you’ll also see examples of elite athletes running amazingly fast with seemingly serious biomechanical flaws. Whether you’re elite or just getting started, here are four areas every runner can optimize to run faster with less effort.
Optimizing the four areas below can lead to faster sustainable paces at a given effort level/power output. It may reduce injury risk by reducing the strain on body tissues – which in turn improves performance by minimizing missed/compromised training...
(Link to Article)
RRCA State Rep?
- Michael Bowen
- Pensacola, Florida, United States
- Husband. *Dog Dad.* Instructional Systems Specialist. Runner. (Swim-challenged) Triathlete (on hiatus). USATF LDR Surveyor. USAT (Elite Rules) CRO/2, NTO/1. RRCA Rep., FL (North). Observer Of The Human Condition.
Showing posts with label body. Show all posts
Showing posts with label body. Show all posts
Wednesday, November 15, 2017
Wednesday, October 18, 2017
Rodale: Don't Wait Until You're Dead
Why You Can’t Stop Waking in the Middle of the Night
You can’t run your best unless you’re getting enough rest. See if one of these is getting in the way. Christina D'Adamio/Rodale Wellness, October 16, 2017
If you’re constantly waking up in the middle of the night, it’s safe to say, you’re not getting your much needed rest. That's unfortunate, because your body needs a certain amount of sleep—generally seven or eight hours—to help you make the most of your runs.
Fortunately, Adam Tishman is here to help you get the snooze you deserve. It’s time to find out why you’re constantly waking up in the middle of the night and correct your sleep mistakes...
(Link to Article)
You can’t run your best unless you’re getting enough rest. See if one of these is getting in the way. Christina D'Adamio/Rodale Wellness, October 16, 2017
If you’re constantly waking up in the middle of the night, it’s safe to say, you’re not getting your much needed rest. That's unfortunate, because your body needs a certain amount of sleep—generally seven or eight hours—to help you make the most of your runs.
Fortunately, Adam Tishman is here to help you get the snooze you deserve. It’s time to find out why you’re constantly waking up in the middle of the night and correct your sleep mistakes...
(Link to Article)
Thursday, October 12, 2017
MapMyRun: Core Work For Runners
The Five-Move Core Workout for Runners
Molly Hurford/MapMyRun, March 22, 2017
A stable core can greatly benefit your running. Building stability in your core helps to improve your running posture so you can navigate trails more easily and build muscle along the way — plus, core stability is a huge factor in injury prevention for runners. One review showed core weakness led to “less efficient movements, compensatory movement patterns, strain, overuse and injury."
Core work doesn’t have to mean long hours in the gym, either: the best core work tends to be done with bodyweight, and you can get a full workout in just a few minutes wherever you are. The key to this training is that, unlike crunches, you’ll target your entire body by actively engaging the muscles. You need to focus on strengthening your core from the inside out. In a recent study on muscular balance, core stability and injury prevention for mid-to-long-distance runners, noted that internal work can help keep your core stable.
Check out these simple, easy-to-master moves and add them to your routine...
(Link to Article)
Molly Hurford/MapMyRun, March 22, 2017
A stable core can greatly benefit your running. Building stability in your core helps to improve your running posture so you can navigate trails more easily and build muscle along the way — plus, core stability is a huge factor in injury prevention for runners. One review showed core weakness led to “less efficient movements, compensatory movement patterns, strain, overuse and injury."
Core work doesn’t have to mean long hours in the gym, either: the best core work tends to be done with bodyweight, and you can get a full workout in just a few minutes wherever you are. The key to this training is that, unlike crunches, you’ll target your entire body by actively engaging the muscles. You need to focus on strengthening your core from the inside out. In a recent study on muscular balance, core stability and injury prevention for mid-to-long-distance runners, noted that internal work can help keep your core stable.
Check out these simple, easy-to-master moves and add them to your routine...
(Link to Article)
Friday, September 15, 2017
Rodale: But I LIKE The Cookie...
Here’s What Just One Day of Binge Eating Does to Your Body
Is that “6-day day diet / 1-day gorge” method putting your health at risk?
By Christa Sgobba/Men’s Health, September 13, 2017
If you eat healthy six days out of the week, you’re allowed to go crazy on the seventh, right? Not exactly: Just one day of binge eating on high fat food can mess with your body, a new study in the journal Nutrients suggests.
In the study, researchers recruited 15 healthy volunteers and gave them a pretty pleasant task: For one day, eat a diet full of tasty, high fat foods—like sausage, bacon, fried eggs, burgers, and cheesecake—totaling 78 percent more total calories than their normal daily requirement. Then, they measured their blood sugar readings and compared it to their levels before their feast...
(Link to Article)
Is that “6-day day diet / 1-day gorge” method putting your health at risk?
By Christa Sgobba/Men’s Health, September 13, 2017
If you eat healthy six days out of the week, you’re allowed to go crazy on the seventh, right? Not exactly: Just one day of binge eating on high fat food can mess with your body, a new study in the journal Nutrients suggests.
In the study, researchers recruited 15 healthy volunteers and gave them a pretty pleasant task: For one day, eat a diet full of tasty, high fat foods—like sausage, bacon, fried eggs, burgers, and cheesecake—totaling 78 percent more total calories than their normal daily requirement. Then, they measured their blood sugar readings and compared it to their levels before their feast...
(Link to Article)
Tuesday, September 12, 2017
Runners' World: Not Just Warm Clothes and Cold Beer...
4 Things You Should Always Have Ready in Your Postrace Bag
The tools you need repair aching muscles and ensure a speedy return.
Pam Nisevich Bede/Runners' World, September 11, 2017
Seasoned runners know the drill—cross the finish line, jump for joy (if able), grab the medal, thank the volunteers, and find some of that free food in the tent. But the biggest key for your recovery could be that bag you checked before the race.
Pack it right and this postrace recovery bag can offer more than just a set of warm clothes; it can help your weary muscles refresh so your body breaks down less throughout the day. Make sure these essentials are ready to go on race day so you can walk easily—rather than hobble—to your car or the postrace party...
(Link to Article)
The tools you need repair aching muscles and ensure a speedy return.
Pam Nisevich Bede/Runners' World, September 11, 2017
Seasoned runners know the drill—cross the finish line, jump for joy (if able), grab the medal, thank the volunteers, and find some of that free food in the tent. But the biggest key for your recovery could be that bag you checked before the race.
Pack it right and this postrace recovery bag can offer more than just a set of warm clothes; it can help your weary muscles refresh so your body breaks down less throughout the day. Make sure these essentials are ready to go on race day so you can walk easily—rather than hobble—to your car or the postrace party...
(Link to Article)
Tuesday, June 27, 2017
What's Good For A Hundred Might Not Hurt For Less
Seven Steps to Recovery After Running 100 Miles
Jason Koop, CTS/June 27
I just returned home from supporting athletes at the 2017 Western States Endurance Run, and I’m tired. I need a recovery week and I didn’t even run the race! Congratulations to everyone who toed the start line, fought through their individual rough patches, and persevered to the finish. It was an exciting race, full of inspirational stories and great displays of sportsmanship. Now that it’s over, or when you reach the end of your 100-mile ultramarathon, it’s time to recover.
The biggest misconception about recovery after a 100-miler is that it happens quickly, and the biggest mistake athletes make is getting back into structured training too soon. To be a healthy ultrarunner and continue racing or participating for a long time, it’s essential to give your body and mind a significant break between events. For many athletes, running is an integral part of your lifestyle, which means the recovery period following a 100-miler requires patience and an unfamiliar change to your routine. It’s worth it, and here are some tips for optimizing recovery so you can continue to run strong...
(Link to Article)
Jason Koop, CTS/June 27
I just returned home from supporting athletes at the 2017 Western States Endurance Run, and I’m tired. I need a recovery week and I didn’t even run the race! Congratulations to everyone who toed the start line, fought through their individual rough patches, and persevered to the finish. It was an exciting race, full of inspirational stories and great displays of sportsmanship. Now that it’s over, or when you reach the end of your 100-mile ultramarathon, it’s time to recover.
The biggest misconception about recovery after a 100-miler is that it happens quickly, and the biggest mistake athletes make is getting back into structured training too soon. To be a healthy ultrarunner and continue racing or participating for a long time, it’s essential to give your body and mind a significant break between events. For many athletes, running is an integral part of your lifestyle, which means the recovery period following a 100-miler requires patience and an unfamiliar change to your routine. It’s worth it, and here are some tips for optimizing recovery so you can continue to run strong...
(Link to Article)
Thursday, April 27, 2017
MapMyRun.com: Bum Glutes?
5 Must-Do Glute Exercises for Runners and Cyclists
Shane Barnard/MapMyRun.com/January 15, 2016
Glutes (aka butt, bottom, backside, booty or tush) hold a lot of power, and strengthening them can help you become a better runner, cyclist, walker, jogger, skater, swimmer, dancer, squatter…you get the idea, right? Strong glutes are a win-win for your body because they help take pressure off of your knees and back. When your glutes don’t work properly, other muscles have to compensate to do the work. This can result in discomfort and injuries...
(Link to Article)
Shane Barnard/MapMyRun.com/January 15, 2016
Glutes (aka butt, bottom, backside, booty or tush) hold a lot of power, and strengthening them can help you become a better runner, cyclist, walker, jogger, skater, swimmer, dancer, squatter…you get the idea, right? Strong glutes are a win-win for your body because they help take pressure off of your knees and back. When your glutes don’t work properly, other muscles have to compensate to do the work. This can result in discomfort and injuries...
(Link to Article)
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