How to Keep a Runners Body Healthy
Injuries are a very frustrating side to a runner’s life. If you’re a runner or know one, you probably have a long list of aches and pains. It always seems to happen at the worst times. I know of several runners who have had to give up their spot for a half or full marathon, after several months of disciplined training. So, why do these injuries happen in the first place? It’s hard to say, but one of the main factors is that we have overloaded one pattern of movement.
The body moves in three planes of motion: sagittal, frontal and transverse. The sagittal plane passes through the vertical midline of our body. Movements in this plane are characterized in forward and backward. The frontal plane divides our body into front and back halves. Movements in the frontal plane are side to side. Lastly, we have the transverse plane. The transverse plane divides our body into upper and lower halves, and movements in this plane are rotational.
Runners rarely move beyond the sagittal plane. Unfortunately, we’ve overloaded one plane and neglected the other two planes of motion. Runners aren’t alone in this. The majority of weight training programs, especially machine based training, fall into the same trap. The bench press, leg press machines, and countless others will overload this same plane of motion. We become strong in one motion and weak in others, and eventually something has to give, and boom there’s an injury. We must include all three planes of motions to stay healthy and also boosts performance. The good news is there are several very simple exercises that can help out. Below are a couple of videos that will help keep you healthy, and may even make you faster.
Wayne Earney MS, CSCS, PES, CES
A Better Tomorrow
Today is one of those days that I just wanted to stay in bed. No matter what time I would have set my alarm for, it would have been too early. After the past couple weeks of BEAUTIFUL weather, today reminds me that it is spring. Overcast skies, the constant drip of rain and potential thunderstorms make for a dreary day, however, I find some solace in the fact that I will be able to escape, although just for a little bit, to go on a run.
Over the last few years, it has always been this time of year that gets me motivated to really start training like I should. I'm not sure if it's the nice weather or the fact that spring road races are fast approaching (like Chilly Cheeks, Brookings Half/Full or Lincoln Half/Full), but it's usually about this time that I realize I should have been putting in even more work over the past few months rather than wait until just now.
With all that being said, it is more crucial now than ever (for me) to find people to run with to get back into the routine of running. I find myself envious of all the group runs planned during the week, including Monday nights at Active Spine, and then Wednesday/Saturday runs at the store. It's a great way to meet new people and to get out the door, but it is a part that is missing in my training regimen (along with core, lifting, stretching).
It is days like today that make you glad you either a) got out early to run or b) have someone to drag you out the door. Without one of those, you might find yourself like me; delaying the run and hoping that tomorrow will be better. :)
Happy running (don't forget to dry out your shoes when done)!
Not Just a New Product Line!
Run for Another
We are excited to carry Janji apparel in our store. Janji means “Promise” in Malay. The Janji promise is to use the power of running to fight the global water crisis. Co-founders Mike and Dave competed in the 10k at the NCAA DIII National Championships in 2010 during the hottest day of the year. The water stops were what helped them compete at a high level. During the long bus ride home, the teammates began to discuss the idea of a running company that could help solve the water problem throughout the world. Janji was born soon after. A portion of each sale, helps provide clean drinking water to: Haiti, Kenya, Peru, Rwanda, Tanzania, and the USA. Each piece, of high performance apparel, has a design that is specific to the country. It’s awesome to see a running company get involved in this initiative, because these areas have produced some of the greatest distance runners in history. Water is so accessible to us, It’s easy take this for granted. Still, millions of people in these countries, lack drinking water and proper sanitation. Through their partnership, Janji and Water.org, millions of people will be provided with clean water. Come down and check the collection at the 605 Running Co., and run for another.
Back on Track
I think I take the sport of track and field for granted, especially given how little publicity it receives in non-Olympic years. That's why I will take the opportunity to watch track whenever, wherever and however I can find it. The USA Track & Field (USATF) Indoor Championships were this past weekend, and I just so happened to get access to the remote channel they were being broadcast on (NBCSN). I spent a couple hours over the weekend just getting to enjoy spectating the sport. With 2015 being an off-year for Indoor World Championships, a lot of the big name athletes were not there, and a couple non-standard distances were contested as well (i.e., 300m, 600m).
Despite my background as a miler, I found the 600m to be one of the more interesting track races of the weekend. Casimir Loxsom, a Penn State graduate and current American record holder over 600m, ran a great race and appeared to be running at ease the entire time. I think the announcers said at one point that Loxsom never won an NCAA title, but that did not stop him from continuing to compete and improve. It paid dividends as he set a new American record for the distance.
Speaking of getting back to track, I ran my first indoor track race in over three years this past weekend too. I ran the mile, and although it was a far cry from the USATF Indoor mile winner (4:01) and from my own personal best in college (4:11), it was great to be back at my alma mater running in track spikes again. It was NOT great however to have that feeling of "track lung" again. I must have blocked this part out of my past, but as soon as I got done with the race, I couldn't breathe, and I definitely couldn't talk. Every time I tried to talk, I ended up coughing; not a pleasant thing to try and deal with.
Back to the race, I could not have been more happy with how it went. After taking nearly two months off this winter to get my body healthy, I've been slowly (VERY SLOWLY) increasing mileage, mainly in the 40-45 mile range and a 12 mile long run. I had mixed in a few tempo runs and speed intervals, but I was expecting to run something in the 4:40 to 4:45 range. I was pleasantly surprised to run 4:35, and even happier that I was able to finish strong and move my way up to fifth place in the race ahead of several high school and college runners.
The top racers in the field were 4:19/4:20, and I can't help but think that if I can have a consistent spring, I can get back down to those times and be competitive. More importantly, I'm just happy to be back to running injury free.
2009 Mile Video of GPAC Conference