1. Why strength and stability training? Research shows that when we are strong in the core area and lower muscle groups, we can protect and stabilize our joints, muscles, and connective tissues from the wear and tear of impact...also:
If there is a biomechanical abnormality anywhere along the chain from the feet up, then injuries will occur. Girls and guys; get those hip flexor muscle areas strong and well stretched - and keep your vertebrae massaged and flexible.
However, for marathon and half marathon training, going anaerobic is not as important as going aerobic- requiring a steady intake of oxygen. The steady yet faster pace, makes one require oxygen at a steady, and yes, challenging breathing rate, Aerobic repeats does best to prepare your energy systems and breathing rhythm for the longer distance. Thus, for long distance training, think of your track workout more for form, leg turnover, and challenged breathing.
In either of these scenarios, it is done most effectively with others...since who wants to wake up in the morning, and "get out of bed" and then "get out of breath" all by yourself!
3. How can you prevent running injuries? According to Physiotherapy & Associates based here in Tampa,
25% of running injuries can be prevented by a muscular and stretching regiment practiced 2-3 times per week. (think yoga or a class with a mixture of weight training and flexibility) Also begin to cross-train on one of your running days so overall impact is reduced and new muscles are made.
My prevention plus program:
a. warm up 5 minutes with walking and/or running.; then stretch warm major muscle groups
b. gently stretch after running (3 part stretch), then ice water
c. in evening do gentle stretching and use a dense foam roller - make sure it is a long run...not a shortee
d. and if you haven't started yet...always strengthen the very muscles you use for running; and never do weight training after a run nor get a deep tissue massage right after you run. Often many new runners getting into weight training pull and/or tear their muscles because of this practice. Have relatively fresh muscles for weight training.
e. avoid any running shoes with worn out areas
f. avoid running surfaces which have sloped shoulders (for drainage)...and forget running on concrete
Coming up...Why tempo (threshold distance running)?
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Take...The First Step, Inc. - owner
Take...The First Step, Inc. Club - founder
Miles for Minds (5) - founder