Physics...Physiology...Physical Therapy

Video: Plyometrics Routine to increase your efficiency

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We all want to run more efficiently. Essentially, getting from point A to point B as quickly as possibly, using the least amount of energy possible. How quickly we can transition from landing to pushing off with every step is a critical determinant of our ability to run well and ability to avoid injuries.

A great way to develop efficiency in this way is to sprinkle plyometric exercises into your weekly routine. This will help you develop power more quickly as you run. Today’s video covers a handful of running specific plyometric exercises that you can do anywhere, anytime.

The slower you are to push off, the slower you run and more injury-prone you will likely be. These exercises are an excellent way to injury proof your season! Please share this with your running group or any other friends who will find it helpful. Run fast friends!

Video: How to build mileage safely after a layoff or injury

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We have to resist the temptation…The temptation to try to dive right back into the mileage we could hit before we took time off. When we have the green light to build up our mileage, for the next marathon or after an injury, it’s so easy to try to hit the distances and work outs we were doing previously.

The ambition to get right back on the horse is commendable! But…we need to be wise about all the aspects of returning from a layoff. Not the least of which is the physiological processes that take place in your joints, tendons, ligaments, and muscles as they respond to the stresses placed on them. These cannot be rushed! Rather, a healthy amount of stress is needed as well as proper amount of time to recover and rebuild. Essentially, this is where the 10% rule comes from, that many consider a good rule of thumb.

Building up strength in key areas is one of the best ways to prepare yourself to increase mileage. We cover some basic ways to strengthen in today’s video.

As always, feel free to holler with any questions or comments and please share this with a friend. I greatly appreciate it!

Video: Are your arms tattling on a bad habit somewhere else?

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You’ve heard it said that ‘the hips don’t lie’ — which I’m sure is true in it’s context! But today we’re talking about the movement of your arms when running. In order to run efficiently, we use our arms to help drive our legs forward and properly engage our core muscles.

Essentially, our arms counter-balance our legs, and because of this, any bad habits we have in our feet, hips, core, etc, will often show up as poor movement of our arms. So, if you’re suspicious that your arm swing could be more of an asset to you, first try to address any weakness of your bottom half. There are plenty of videos on runphys.com that can help with that!

But the cool thing, is that we can use our arms to help fix bad habits in our hips and core as well! Check out today’s video for simple suggestions on how to gain better efficiency using the zombie drills mentioned.

As always, fire away any questions you have and please share this with a friend!

Video: Should You Forefoot Strike While Running?

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What part of your foot should hit the ground first when running? The question has been asked exponentially more frequently over recent years. For many years, a heavy heel strike was the normal acceptable way to run, which is a big reason why traditional running shoes have typically had a high heel stack height (around 12mm higher than the toes). This was done to provide cushioning for heel thumpers before the whole minimalist shoe craze.

The attention to foot strike patterns is a good one, but there isn’t a one-size-fits-all for everyone. Rather, when considering your feet, it’s most important to consider them in the context of your whole body movement patterns. In other words, don’t sacrifice hip and spinal posture just to attain some ‘ideal’ position of your feet.

Still, I frequently hear the arguments for a forefoot strike being the best way to go for everyone, so I felt the need to chime in with today’s video. Hopefully you find this helpful when considering whether it’s the right thing for you. Please check out the Facebook page for a recent live video on the same topic. Please also share this with a friend who will find it helpful. Run fast friends!

Video: 10 Balance Exercises for More Efficient Running

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Do you need balance to be a good runner? Even though you don’t need as much as a gymnast, it’s still an area of improvement for most runners. Essentially, how well you can balance on one leg, goes a long way to having an efficient transition from loading to push-off. Improving efficiency with your foot strike, will absolutely make you a faster runner and help you avoid injuries.

So, how do we improve balance? Glad you asked! There are so many subtle movements that take place while running throughout your foot extending all the way up to your arms and head. Because of this, we need to practice balancing along with a variety of different movements.

In this video, we highlight 10 of my favorite exercises to work on balance. With special guest cameos from my helpful daughters!

As always, please share this with someone who will find it helpful and practice these until you can do them with your eyes closed! Also, subscribe to the blog if you haven’t already and check out the live videos on the Facebook page for more in-depth explanations of these exercises and other topics.