Category

Running Info

Strengthen your Glutes!

By | Hip and Glutes, Running Info, Self Tissue Health Exercises | No Comments

In order to achieve or maintain a healthy back along with limited knee and hip pain, one must have strong gluteal muscles (your bum muscles)! This is even more important if you are a long distance runner. These muscles control and stabilize your pelvis which helps prevent abnormal biomechanics and over stressing of the knee and hip joints.

Lateral and forward band walks are excellent exercises that specifically target the important hip muscles. Doing these exercises correctly will help increase the strength and endurance of these muscles. Ideally, complete these exercises 3 to 4 times a week.

Check out the following videos on how to perform the band walks. For more information on these exercises or where you can get the mini-bands used in the video contact us at 613-623-9440 or at phil@achc.ca.

 

 

Running Technique – Part 2

By | Running Info | 2 Comments

In today’s post I will discuss two additional techniques that will help your running stride become more efficient, leading to longer distances, better race times, decreasing your risk of repetitive injuries and making running more enjoyable.

CADENCE also referred to as stride frequency or how often your feet hit the ground.

  • Optimal cadence is around 180 strides per minute, meaning each foot will contact the ground 90 times per minute…….
  • One way to determine you cadence is to count how many times one foot contacts the ground in 30sec and multiply by 2.
  • Aim to contact the ground between 85-90 times per minute with each foot.
  • Over-striding will dramatically increase impact on muscles and joints
  • Increasing your cadence will soften your foot strike and reduce time on the ground with a proper mid-foot impact which will help reduce your chances of impact injuries.

BREATHING

  • Focus on deep belly breaths
  • Avoiding shallow, quick chest breathing
  • Keep mouth open and try to breathe through both mouth and nose simultaneously or through you mouth alone (nose does not get enough oxygen in by itself)
  • Keep shoulders relaxed

As always I hope you enjoyed this blog and found it useful in your quest to become a better runner. If you have any questions or comments do not hesitate to contact me.

Sincerely,

Phil

Running Technique – Part 1

By | Running Info | 7 Comments

Running is one of the most popular summer activities. There is no monthly membership, you do not have to worry about when the gym is open or when a class is offered. You can run when you want, where you want and as much as you want. However, many times we just throw on our shoes and begin pounding the pavement without any thought about our technique. Over the next few posts, I will outline a few key points to focus on during your next run. These tips will not only help prevent injuries but will also lead to more efficient and enjoyable running!

POSTURE:

  1. RUN TALL:
    1. Maintain correct posture and bend forward at the ankles, not at the waist or hips. There is a tendency to slump and bend at the waist with fatigue. Try to stay relaxed from head down.
    2. Keys to help put body in optimal alignment for running:
      1. Keep your head and chest up
      2. 15-20° of knee bend (when?)
      3. Elbows should be bent at about 90° and swing from the shoulders.
      4. Practice:
        1. “The Lean” – stand with correct posture and bend forward at the ankles until gravity causes you to fall forward. This is the lean you are trying to achieve while running.

MID-FOOT STRIKING:

  1. Most people land out in front of themselves on their heel.  Heel strike is like a braking effect, you have to work much harder and it increases the impact on your body!
  2. A more efficient stride is to land mid-foot or flat foot:
    1. Your foot should strike directly under hip
    2. When running think of shorter and lighter steps/strides.
    3. Practice:
      1. Walk naturally on the spot in bare feet, pay attention to what it feels like land on the middle of your foot.

Next time I will discuss the optimal cadence and proper breathing technique.

Phil

 

facebooktwitter613-623-9440