Injury Free Training Preperation

NextLevelAtFit

Injury Free Training Preparation

Antonio Williams MS PES

One common cause of injury is if a person runs but does not strength train as well. You may wonder, “how can strength training prevent injuries”? Every time your foot hits the ground while running, your foot absorbs a small shock, which will begin to tire your muscles out as you run. Continuous running (pounding the pavement) can fatigue your muscles, and as you start to increase your running mileage per week, your other muscles will be force to compensate to complete the runs. Muscle compensation is causes your body to become susceptible to injury because certain muscles are working harder than they should. Strength training should include upper body but primarily lower body strength training. Running does not help to strengthen your lower body muscles, it helps provide more muscular endurance rather than muscular strength. You will need the muscular strength to prevent injury when running.

A lack of flexibility is the most common cause for injuries and limiting factor for runners. Tight calves, hip flexors, IT bands (side of thigh), quadriceps, lats (back), and adductors (groin) will all put the runner at risk for injury. These muscles are usually tight for people who have desk jobs or those who sit a lot. Running at top speed with limited flexibility will put considerable amounts of stress on the force couple relationship of muscles in the body. For example, athletes with tight muscles like those listed above may have slight external rotation when their foot lands during sprints. Running at top speed with a slight external rotation can cause groin strain, a pulled hip flexor or lower back pain. This is one example of how flexibility can prevent efficient top end speed.

A lack of flexibility can cause proper running mechanics to be altered as well. When a runner cannot maintain proper running form they will ultimately begin to slow down. This is because when the athlete is not running efficiently, certain muscles are working harder than other muscles and will therefore, fatigue sooner. If the runner continues to run with altered running mechanics, this will increase the chance of injury.

Imagine if four people are carrying a box and they each have a corner to hold. If two people diagonal from each other decided not to carry the box, that would put more weight and pressure on the other two people left carrying the box. Although they are strong enough to carry the box, eventually they will tire out and drop the box. This same concept can be applied to your body.
A lack of flexibility will cause certain muscles to work harder than others and eventually your body will “drop the box” which is equivalent to muscular injuries.

By incorporating strength training 2-3 days a week, this will help your body better absorb the constant “pounding of the pavement”. Over time, you will actually see you that you get faster. You will run further, faster and at a longer duration because your muscles won’t fatigue as quickly. This takes some time, so give this routine a couple week and see the difference!

Stretching before and after your workouts will help keep your body balanced. As a runner it is imperative that you keep your muscles flexible. This will help prevent muscles compensation to the point that running form is altered, which could lead to injuries. Below are several stretches with descriptions that you can use to prevent injuries.

THAT’S HOW TO TAKE YOUR RUNNING TO THE NEXT LEVEL!



Calf Stretch


Put both hands against a wall with arms extended. Lean against wall with one leg bent forward and other leg extended back with knee straight and foot positioned directly forward. Push rear heal to floor (keep toe straight pointed straight ahead) and move hips slightly forward. Hold stretch. Repeat with opposite leg.




Back Stretch


Kneel in front of chair on floor or stable surface. Place one hand onto stable surface and slowly lower chest towards ground to feel stretch in upper shoulder area around arm pit. Do not arch lower back. Tighten core as you lower your chest. Repeat opposite side.















Quad Stretch





Kneel with knee on padded mat and other foot positioned forward. Place back foot onto stable surface such as a bench. Slowly drive hip forward and squeeze glute on the same side as the quad that is being stretched. Hold stretch. Repeat with opposite side.


Groin Stretch



Stand next to knee height surface. Place foot onto surface and slowly bend over to stretch reaching hand toward feet. Keep both toes straight ahead as feet may have a tendency to point outward. Do not shift hips toward leg that is on stable surface. Repeat on opposite leg.
You will feel stretch in groin of leg on surface.




For More information visit www.NLAOF.com
To see a video of the stretches

5 Stretches to improve Running Speed
https://www.youtube.com/watch?v=_cF70g82MkY