However, how to tell if you have this gait pattern.” says Joshua Colley,
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We have sent a confirmation email to {* emailAddressData *}. $30 until June 25, 2016, or with family & friends.HOW IT WORKS: Ice baths WHO DOES IT: Olympic marathoner Dathan Ritzenhein soaks in ice baths to bounce back from the final workouts before a big race or if there's a short period of time between competitionssuch as two cross-country races he tackled four days apart last winter.e. don't press your shoulder against the wall) Hold for 20 to 30 seconds Do two or three sets on each side
Single-Leg Balance on Forefoot Why: Increases strength in the entire leg chain: big toes calves ankles and hipsHow: Balance on one leg on your forefoot (barefoot is ideal) heel off the ground You should feel the side of your hip (gluteus medius) working Hold for as long as you can keeping the body tall When you lose balance rest then repeat three more times
Eccentric Heel Drop Why: Strengthens calves ankle muscles and Achilles tendons which allow for a stable landing when runningHow: Stand on one leg on a curb or step with your heel off the edge Lift up onto your toes then slowly lower down until your heel is below the step Start with a set of 10 on each leg Build to three sets of 15 Clam Shells Why: Strengthens gluteus medius to improve knee and pelvis stabilityHow: Lie on the floor on your side legs stacked Bend both knees keeping legs and feet aligned Open the knees like a clam shell while keeping your feet together Do two sets of 30 on each sideNext Level: Put a resistance band around your thighs
Stability Ball Bridge Why: Strengthens and activates the gluteus maximus and the multifidus (small muscles in the back that aid spine stability)How: Lie on the ground with calves on a stability ball arms extended out Lift your hips up off the floor so your body forms a straight line from ankles to shoulders Hold Once you can hold comfortablyand without your hips droppingfor 60 seconds move on to a greater challengeNext Level1) Place your feet on the stability ball and cross your arms over your chest to perform the move2) From the lifted position do single leg lifts alternating lifting your left and then your right leg into the air3) From the lifted position rotate your body in each direction with control to activate more core muscles
Stability Ball Walkout Why: Strengthens core arm and shoulder muscles for better running postureHow: Lie face down stomach on the ball palms on the floor in a push-up position Walk your arms out keeping your abdominals tight until your shins are on the ball Keep your back straight Hold for 30 seconds; build to two sets of 60 secondsNext Level1) Walk out until just your feet are resting on the ball2) From a plank position with shins on ball pull your knees to your chest
Single-Leg Balance and Squat Why: Develops balance in pelvis ankles and feet so your body lands on a secure platform every time you take a stepHow: Balance on one foot (shoes off ideally) with your back straight arms in running motion and your weight evenly distributed between your fore and rear foot Once balanced press your big toe into the floor and hold for 30 seconds Aim for three sets on each legNext Level Standing on one leg lower your hips back bending your standing knee Then push back up If you can't keep your hips even and your knee aligned over your foot stick with just the balance move
PlyometricsJumping exercises increase elasticitythe springs that give running a light bouncy feel But they can also teach you how to minimize your impact on landing If you're not currently strength training add these moves after performing the other exercises in this program for eight weeks
Standing Jump How: Use a step at a gym (or find wide steps at a park or building) about midshin height Standing with the step directly in front of you jump up with both feet landing softly Step back down Do 10 to 20 timesNext Level: When you can no longer hear your feet landing jump up and then jump back down off the step
Lateral Jumps How: Place a pole (or broom) on the ground and jump over it quickly side to side staying on the ground as little as possible Aim for three sets of 10 jumpsNext Level: Switch out the pole for something taller like a foam roller; the added height creates a bigger challenge
MobilityThe natural stress-recovery cycle of training can cause muscle fibers to knot up and stick together limiting their function and leaving you more susceptible to injury Breaking down these adhesions increases what's known as tissue mobility which allows muscles to properly contract and lengthen These exercises increase mobility in notorious problem areas for runners Do them after a run
Kneeling Hip-Flexor Stretch Why: The leg swings like a pendulum from the hip when you run and if you have tight hip flexors the back swing is limited That can contribute to overstriding (landing too far out in front of your body) which puts more stress on the leg jointsHow: Kneel on one knee in a doorway so that your back is pressed against the inside of the door frame Tuck your pelvis under so that you feel a stretch in the front of your thigh For a deeper stretch rotate your front foot slightly out Hold for three minutes
Foot Massage Why: Your plantar fascia a band of tissue along the bottom of the foot guides the foot from landing through to toe-off when you run Limited mobility can affect this motion and lead to problems all the way up to the hipHow: Sit down and prop one ankle on top of your knee Using your thumbs apply pressure to the arch of your bare foot prodding for tender areas Press firmly on any sore tight spots then flex and extend the toes to release the tissue Do for three minutes daily until the soreness is gone
Calf Smash Why: Knotted calf muscles are less-effective shock absorbersHow: Sit on the floor with a foam roller under the calf of your extended leg Roll your calf over the roller and when you find a painful spota sign of knotted tissuepress into the roller Hold until the pain dissipates (usually 30 to 90 seconds) Alter your position slightly and repeat When that no longer hurts ask a partner to press down on your shin to add pressure
Can Strength Training Fix Faulty FormStrength training can improve your form (makes it more stable corrects imbalances) but it can't resolve faulty biomechanics If you have knock knees for example you will need to train your body to run differently through a process called gait retraining says Irene Davis PhD, such as good posture and proper stride (as demonstrated here by Olympian and world champion triathlete Andy Potts).
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