So In today’s post I’m going to show you exactly how weak hip muscles can lead to running injury, and what kind of exercises you need to be doing to stay injury-free for the long haul. Runners and injuries Most runners focus largely on both running mechanics and footwear as the root-causes of (most overuse) running injuries. Well, there is more to it. Your biomechanics also play a major role. One of the most important, and yet ignored, aspects of biomechanics are the muscles around the hips and its importance when it comes to warding off running pain—especially knee pain. In fact, hip weakness is major running injury root-cause, according to a plethora of studies. Here is why your hip muscles are key for injury-free running:
Long runs must be done. They are the backbone of any running program—from 5ks to ultramarathons. Long runs build endurance and strength and teach you all you need to know about handling and dealing with fatigue on the run. Long runs also help you develop mental toughness needed to tackle long distance races, like half-marathon, marathons and beyond. 10 Ways to Enjoy the Long Run Here are 10 ways to make going the distance comfortable—even a enjoyable ride.
today I’m going to share with you some of the methods and strategies that I believe have helped me the most with runners’ knee. By the end of this post you will know all you need about: The exact definition of runners knee and its symptoms, and causes, The best treatment options for runner’s knee, How to get back safely to running after runners knee, and The right preventative measures you can take so you no longer have to endure another (or your first) runner’s knee nightmare. So let’s get the ball rolling…
So you decided to train for your first race. Maybe it’s a 10K, a half marathon or whatever got you going. Anyway, you are determined to run as hard and as fast possible so you can be prepared on the big day. Then after a couple of weeks of training, you start getting plagued by blisters, especially around your arches and your training becomes a “running” hell. Even if you are only running for leisure and fitness, blisters can be a big annoyance. But fret no more. You are not alone. Blisters from running are very common. I know, I had at least two races ruined because of a painful foot blister. So what’s a blister anyway? How Running Blisters Occur
Speaking from personal experience, the practice of yoga has changed my running in so many ways. I became more conscious of my breathing—in fact I owe most of the things I learned about breathing to yoga, specifically Pranayama practice. Yoga also helped me correct some major muscle imbalances in my lower body—so it drastically reduced many of the pains, aches and injuries—including a reoccurring runner’s knee that I struggled with for so many years. Plus, yoga has also helped me improve my running form and times, and shortened the time I needed for recovery between runs significantly. The list goes one and one, and the conclusion is: "Yoga Can help Anyone" The gains in strength and flexibility will eventually translate into pain-free running, and decreasing the risks of injury and trouble. That’s a fact I seen with my own eyes, and something that other runners—and athletes in other fields—have professed.
I can’t emphasize the importance of daily yoga practice—regardless of your current physical fitness level and training goals—but a speaking to you as a runner, hatha Yoga is vital for injury prevention, performance, relaxation and improving health on all facets—physical and mental. Practicing these basic yoga poses will help you stretch out your muscles, improve your posture and prevent running injuries and discomfort. Also, Yoga has balancing effect. While running tightens your muscles up, a regular yoga routine can help you loosen them and help them stay pain-and injury-free Taking the First Steps toward a Runner’s Yoga Practice
The Benefits Of Core Training For Runners One of the best ways to improve your running without running more is improving your core power and strength. The core—as the name implies—is the baseline of human performance. What Is The Core? The core muscles are the epicenter of the body. They connect the pelvis, spine and trunk to each other and to the rest of your body, including your shoulders blades, hips and legs. They are at the center of everything—the the basis for all of your movement, whether you are an elite runner or an Olympic power lifter. It’s More Than Abs First of all, you need to understand that your “core” isn’t just your abs. it’s more than that. Having a solid core is more than just having strong abdominal muscles. The core extends to the lower back, gluteal muscles, and other areas. The core involves five main areas. The rectus abdominus—what we usually refer to the six-pack muscle. The oblique—or what’s known as the side abs. The erector spinae—aka the lower back muscles. The transversus muscles or deep abs, and The gluteal muscles—the butt muscles.
As a runner, chances you already know what you should eat and when you should eat it. But that’s easier said than done—the real trick is really about turning the theory into practice. Nonetheless, fret no more. Today I’m gonna share with you some of my best diet advice. This, hopefully, will...
As runners, we all know that food is energy—and when we nourish our bodies with the best food that nature has to offer, the better the performance our bodies give us. That’s simple. That’s why, as runners, we have to put extra thoughts into everything we put into our stomach....
When I began running, I didn’t have much stamina to show for. In fact, I gave up on running—for numerous times—because within a mile or less, my legs were on fire and I was about to drop dead from breathing so hard and fast. But all changed when I started to consciously work on increasing my running stamina. That’s when the magic started to happen and my running changed for good—figuratively and literally. So today, I’m going to share with you some of the tactics you can use to increase your running stamina and endurance—regardless of your current fitness level. The running strategies you are going to read can benefits runners of all levels and training backgrounds. But first things first. Let’s delve into what stamina actually means so we can make sure that we are on the right page (and the same book). Different Stamina meanings Runners are not created equal. Everyone is different. That’s why stamina means different things to different runners. The beginner runner (1) may want to run three to five miles without stopping and with much ease, then build on that. The main focus is building a basic cardio base.