Faster Healing From Muscle Strains and Ligament Sprains

Faster Healing From Muscle Strains and Ligament Sprains

As a runner you have most likely experienced aches, pains or injuries. Some of the most common injuries are muscle strains and ligaments sprains. Although these are the most serious of injuries, they do need to be taken care of in order to prevent further tissue damage or re-injury. When you encounter a muscle strain or ligament sprain, be prepared with some basic tips to help you recover faster. 

Train like an Astronaut! 

Train like an Astronaut! 

We all know weight training is an important aspect of a runners life (whether we want to admit it or not) and most runners are familiar it's the terms "concentric and eccentric", these are the two ways muscles work.  Concentric means you are getting strength from shortening the muscle while eccentric is strength from elongating the muscle.  Even though they sound opposite, they actually work together to create movement.  Most running experts emphasize eccentric control however they are both very important.

 Endurance v.s. Strength to decrease Hamstring Fatigue

 Endurance v.s. Strength to decrease Hamstring Fatigue

Hamstrings: we can't run without them!  While I see a variety of injuries, the most common injury among runners is a strained hamstring. Running requires a large amount of eccentric strength from the hamstrings for the deceleration of your legs as they make initial contact with the ground.  Eccentric strengthening of the hamstrings is very important but commonly overlooked by runners.

Running Sick

Running Sick

It has been a bumpy end to winter in my household. Between sinusitis and pneumonia, we’ve consumed our fair share of antibiotics. As if the lingering cold weather isn’t enough, fighting to train through an illness is a challenge!

Wendy Winn, PT, OCS

Running Economy: What Factors Really Improve it?

Running Economy: What Factors Really Improve it?

Running economy refers to the ability to run efficiently - to maintain a given sub-maximal running velocity using the least amount of oxygen possible. Running efficiently is something all runners all strive for (whether consciously or not!) It allows us to perform better, achieve greater quality training, and decrease the risk for injury. A number of factors have been proposed to influence running economy, and a study from the Journal of Sports Medicine analyzed the available research on these factors to dissect what has proven to be effective and what has not.

Kathrine Switzer, Marathon Woman

Kathrine Switzer, Marathon Woman

Every time I see the photos of Kathrine Switzer running bravely in full sweats and Adidas flats, fighting off the Boston Marathon race director, I get chills. She is the reason our company exists in the world. She ran, so we run. And we are #empoweredbyrunning because of her. 50 years ago, in 1967 #261, participated in what was an all-male’s race, fearlessly. Impressed? She’s also running it today at age 70!

What to eat on Race Day!

What to eat on Race Day!

Your next race is coming up, and the big question is always: “what should I eat on race day?”

However, this question should not just apply on race day! If you want to really optimize your performance, a well-balanced diet should be consistent throughout your training. The best thing you can do for your training (and racing) schedule is to get into a routine.

Up, Down, Up!

Up, Down, Up!

Strength coaches are constantly trying to improve outcomes. We are still learning about how to improve outcomes with runners, both endurance runners and sprinters. Much research lately has focused on eccentric strengthening (lowering against gravity) as a way to improve both endurance running and sprinting.

 

 

How to deal with DOMS!

How to deal with DOMS!

You did it, you reached the finish line, broke a PR and maybe enjoyed a victorious brunch.  You probably went to bed thinking "I should feel fine tomorrow" but when that alarm went off this morning, the legs were not loving you.  DOMS, delayed onset muscle soreness can catch you by surprise and could hang around for awhile. 

Essential Micronutrients for Runners

Essential Micronutrients for Runners

The easiest way for your body to absorb and make use of micronutrients is by getting them through whole foods instead of supplements. A simple way to do that is, make sure your plate is colorful and that you are eating a varied diet. Some micronutrients that you may need to supplement are iron (speak with your MD before starting any supplement, but especially an iron supplement), vitamin D3 and Omega 3s.

Make time for Plyos!

Make time for Plyos!

Plyometrics is the way of the future. More and more information about the positive effects of plyometrics and jumping workouts are coming out. This is a great way to improve your vertical displacement and it increased neural pathways in the brain for running specific movements.

May the force be with you

May the force be with you

Work, money, family, friends; all of the may cause stress in our lives, but there is nothing like the ultimate stressor amity.  With every movement and every step we are battling the force of gravity.  When running, this force is even greater.  The vertical motion of the body as you run is balanced out by ground reaction force from the surface through your leg.  GRF is related to tibial stress which can manifest into injury.  A high step rate will decrease the time you spend going up and down (vertical force) and will decrease your change of injury.