The Long Distance Runner

Long Distant Running Tips

Plantar Fasciitis Relief

By

I’ve been dealing with Plantar Fasciitis for the better part of 2 months. Although the injury hasn’t stopped me from running, I’m hesitant to sign up for any race longer than a 10k, until I can feel no pain in my heal.

As often as I can, I’ve been stretching, icing, occasionally taking NSAIDs and using bands to strengthen by calf muscles.  I have not been taking more than 1-2 days of running off per week, so I’m really not resting as many medical professionals would prescribe.

The following video doesn’t discuss rest as a therapy.  As you can see, he discusses the Graston Technique, using Kinesio Tape, stretching the calf as well as few other strategies.


Strategies to help runners prevent injuries

By

Injuries are one of the biggest challenges for runners.  In following video, the presenter uses props & a fancy posture analysis app to argue that posture and specifically running in the most upright position gives runners the best chance to avoid injuries. 

Also discussed in the video are 6 different  foot, core, hip and back positioning maneuvers / exercises that measure ankle inflexion, hip extension and core strength.

The goal of these exercises is to identify areas of weakness that a runner (or really any athlete) can work on to prevent injuries.

 Posture & hip position are very important for runners. Proper positioning can be difficult if you have weak glutes.

Injury Prevention for Runners via Injury Prevention for Runners

One of the drawbacks of the video is that they don’t go into any detail of recommended exercises that would strengthen any areas of weakness.  It’s almost as if the presenter believes that if you just do each of these exercises/maneuvers you’ll get strong enough to avoid injuries.  

In my opinion, it would be more beneficial to work various conditioning exercises that would strengthen the specific muscles / areas of the body that are to be targeted for injury prevention. 

It’s a 23 minute video, but the presenter shows all the maneuvers in details and discusses how each exercise relates to a specific injury. I encourage you to watch through the video and test out the exercises yourself. 

Injury Prevention for Runners via Injury Prevention for Runners

How to Build Stronger Hips

By

I enjoy Kirk’s many videos.  He clearly explains how and why to complete these exercises, Squats and lunges are two of the most important body weight exercises to improve hip mobility and strength.  I like when he gives examples of improper form, so you will know exactly how to avoid the most common mistakes, in order to get the most benefit from these exercises.

Believe it or not, lack of hip strength and mobility are contributing factors for many different injuries, including shin splints and runner’s knee.

Watch this short video and start including squats and lunges in your regular workout routine.


The Importance of Stretching

By

As I get older, I definitely feel like I’m getting stiffer.  I stretch before each run, completing some lunges and leg swings.  After each run, I never had a good routine until I watched the following video.

It’s a short video, but there’s some really good information included.


Comodo SSL