Training Your Muscles Eccentrically For Downhill Running

Eccentric exercises mimic the muscle lengthening action we rely on when running downhill. Performing eccentric strength training has been shown to limit the effects of exercise-induced muscle damage caused by downhill running and maximizes strength production.

Here are some eccentric exercises to incorporate into your training:
🔸Perform movements slow and controlled, focusing effort on the way down
🔸3 sets of 8-10

1️⃣Eccentric Single-Leg Box Squat

2️⃣Eccentric Anterior Step-Down with Slant Board

3️⃣Eccentric Single-Leg Hamstring Curl with Foam Roller

4️⃣Eccentric Single-Leg Hip Thrust

5️⃣Eccentric Single-Leg Heel Raises

6️⃣Eccentric Single-Leg Soleus Heel Raises

If you are experiencing pain when running or currently dealing with an injury and need help, contact us for a discovery call!

References: Douglas J, Pearson S, Ross A, McGuigan M. Chronic adaptations to eccentric training: a systematic review. Sports Med. 2017;47(5):917–41.
Saunders PU, Pyne DB, Telford RD, Hawley JA. Factors affecting running economy in trained distance runners. Sports Med. 2004;34(7):465–85.
Barnes KR, Kilding AE. Strategies to improve running economy. Sports Med. 2015;45(1):37–56.

3 Exercise Variations To Improve Ankle Stability

Why should you train ankle stability?

Single-leg ankle stability is essential for any sport that involves running, accelerating, decelerating, and lateral motions. Improving SL ankle stability is especially important for returning to sport after a repetitive stress injury such as plantar fasciitis, post tib tendonosis, and medial tibial stress syndrome (shin splints)

Here are 3 single leg RDL exercise variations that will challenge your ankle stability:

🔸Perform 3 sets of 8 repetition
1️⃣SL RDL balance with arm
2️⃣SL RDL to knee drive
3️⃣SL RDL with hip rotation

If you are experiencing pain or currently dealing with an injury and need help, contact us for a discovery call!

3 Core Exercises To Improve Your Running Form

Maintaining trunk stability throughout your run is crucial for efficient form.

Here are some exercises that will not only work on your core but also challenge coordination and motor control between your arms, legs, and trunk:
Perform 3 Rounds

1️⃣ Pallof Press with Marching - 15x each leg
2️⃣Push-up Position with Hip Marches - 20x each leg
3️⃣Thread The Needle into 90/90 Leg Position - 8x on each side

Pallof Press with Marching - 15x each leg

Push-up Position with Hip Marches - 20x each leg

Thread The Needle into 90/90 Leg Position - 8x on each side

If you are interested in working with us, schedule a free discovery call!

3 Dynamic Warm-Up Exercises For Your Pre-Run Routine

Why Should You Perform Dynamic Warm-ups Pre-Run?

Performing dynamic warm-up exercises before your run is important especially if you've been sitting at a desk, carrying a heavy bag, standing with bad posture, or walking in heels the whole day.

These exercises can help reset your muscles, improve your motor control, and prepare your nervous system for running.

1️⃣ Hamstring Scoops - 15x

2️⃣ Lunge + Thoracic Rotation - 15x

3️⃣ A-Skips - 20x

If you're not moving well, you definitely won't be running well. Give these a try before your next run!

Rearfoot Strike versus Forefoot Strike, Which one is better?

This is a common question that I come across with many runners, which foot strike pattern should I choose to help me run better?

There is little scientific evidence showing that one-foot strike is more beneficial than the other. A rear-foot strike is more commonly seen in recreational runners and transitioning to a forefoot strike does not mean improvements in running economy or reduced risk of injuries.

However, there are certain situations where transitioning to a different strike pattern can help. This is based on many factors such as injury history, running analysis findings, movement assessment, footwear etc.

If you are in the process of changing your foot-strike pattern, make sure to modify your running mileage/training accordingly and perform specific strength exercises to help your body transition smoothly.

If you are interested in working with us, schedule a free discovery call!

_
Xu Y, Yuan P, Wang R, Wang D, Liu J, Zhou H. Effects of Foot Strike Techniques on Running Biomechanics: A Systematic Review and Meta-analysis. Sports Health. 2021 Jan/Feb;13(1):71-77. doi: 10.1177/1941738120934715. Epub 2020 Aug 19. PMID: 32813597; PMCID: PMC7734358.

Thompson, Missy et al. “The Coupling of Stride Length and Foot Strike in Running.” Frontiers in sports and active living vol. 4 768801. 12 Apr. 2022, doi:10.3389/fspor.2022.768801

Runners: 3 Strength Exercises to Incorporate Into Your Training

Why you should add single-leg exercises into your workouts

Running is essentially jumping from one leg to the other repeatedly. That is why efficiently absorbing load through a single leg is crucial.

Here are 3 strength exercises incorporating single leg loading to help improve your running:

1️⃣ Loaded Marches - 3 x 30-40 seconds

2️⃣ Band Single Leg RDLs - 3 x 10

3️⃣ Front Rack Reverse Lunges - 3 x 10

Improve Your Running Mechanics: Hip Extension

Importance of Hip Extension During Running

During the toe-off phase of running, at least 10-15 degrees of hip extension range is crucial to set up for efficient propulsion. This is also known as triple extension when the trail leg is in full hip, knee, and ankle extension.

Issues That Can Occur When There Is a Lack of Hip Extension

When a runner lacks proper hip extension mobility, some common compensations that can occur include lumbar spine hyperextension, shortened running stride, and increased loading at the ankle joint. Inefficient running form can eventually lead to a repetitive stress injury.

Hip Flexor Weakness Can Be One of The Causes of Limited Hip Extension Mobility

If you have been stretching and continue to feel hip flexor tightness, the issue might not be a shortened muscle. Weakness can sometimes be perceived as muscle tightness. Try strengthening the muscle instead and see if that fixes the issue.

Here Are Some Exercises To Strengthen Your Hip Flexors:

1️⃣ Eccentric hip flexion contraction w/ Kettlebell

🔸Make sure to keep your back flat on the bench
🔸Bring both legs to your chest, hold onto the opposite leg and slowly lower the weighted leg down

2️⃣ End-Range hip flexion isometric holds

🔸Bring your knee up to your chest, release and hold the position
🔸Make sure to keep your core and glutes engaged

3️⃣ Resistant Band marches in Triple extension

🔸Raise your knee up towards your chest
🔸Make sure to keep your core and glutes engaged

3 Exercises for Foot/Ankle Repetitive Stress Injuries

What Can Cause a Repetitive Stress Injury?

Repetitive stress injuries of the foot and ankle commonly occur in runners of all levels. There are many factors to consider leading up to this kind of injury including injury history, tissue capacity, training load, recovery, and equipment.

How to Treat a Repetitive Stress Injury?

The goal of these exercises is to start the process of desensitization as well as rebuild injured tendons/soft tissues. We want to gradually expose the injured area to time under tension before progressing to more demanding movements.

Here are some rehab exercises to treat a repetitive stress injury at the foot/ankle:

1️⃣ Isometric SL heel raise

3 sets of 30-45 sec. holds

2️⃣ Isometric Wall sit + soleus raise

3 sets of 30-45 sec. holds

3️⃣ Isometric lunge + heel raise

3 sets of 30-45 sec. holds

If you are dealing with a repetitive stress injury that doesn’t seem to get better, contact us to see if we can help!

Bridge Exercise Variations to strengthen your hips and core

Benefits of Performing Bridging Exercises

The bridge is a great exercise for strengthening your glutes, hamstrings, and core. These exercises are great to incorporate into a rehab program before introducing higher-level strength training.

Here are a few bridge exercise variations you can try:

1️⃣ Bridge Marches

2️⃣ Bridge Walk-Outs

3️⃣ Bridge with Foam-Roller

4️⃣ Single Leg Bridge

5️⃣ Single Leg Bridge with Slider

The Most Effective Training Program is a Consistent One

The Key is Consistency

There are many great training and rehab programs out there but none of them will work if you are not consistent with it. It takes many hours of practice to master a certain skill, this is also true for lifting heavier, running faster, and recovering from injury. Consistency is how your body will adapt and progress.
_
During an initial evaluation with us, we will find and prioritize areas of weakness that need to be addressed. You won't be overwhelmed with too many exercises, we will pick the lowest hanging fruit first before scaling up. We know that many factors can affect consistency and building an individualized program that fits into your lifestyle is key.

Find out if we're the right fit for you, and schedule a free discovery call!

Improve Your Running Mechanics: Big Toe Extension Mobility

Big toe extension mobility is often overlooked when talking about efficient running mechanics, why is this so important?

During the phases of running, proper push-off requires your big toe to extend at least 45 degrees which is crucial to set up for an efficient propulsion phase. This is also known as triple extension when the trail leg is in full hip, knee, and ankle extension.

When there is a lack of big toe extension mobility we can see a decrease in hip, knee, and ankle extension. This can cause your stride length to be shortened which leads to an insufficient propulsion phase. Being able to push off your big toe also tightens the band of tissues underneath your foot (plantar fascia) to create a spring mechanism that propels your leg forward with less energy.

Here are some exercises to help improve your big toe extension mobility:

1️⃣ Lunge with big toe extension stretch

🔸Shift your weight onto the big toe on the back leg
🔸You should feel a stretch on your toe and/or bottom of your foot.
🔸Perform 5 slow repetitions

2️⃣ Quadruped rock backs

🔸As you sit back onto your ankles focus on stretching your big toe
🔸Perform 5 slow repetitions

3️⃣ Heel raises with elevated big toe

🔸Place a towel roll under your big toe right before the ball of your feet
🔸Focus your pressure on the big toe while pushing up
🔸Perform 3 sets of 15

If you are currently dealing with and injury, we can help!

Improve Your Running Efficiency: Increasing Step rate to prevent Over-striding

What is over-striding and why is it bad?

Over-striding is defined when your initial foot strike lands in front of your center of mass (picture on the left). This causes an increase in joint loading, ground reaction forces, and breaking forces. If your body is not able to adapt to these forces an injury can occur. Ideally, your foot should be landing close to your center of mass, somewhere between your ears and eyes.

Here's a quick strategy to improve your running efficiency and decrease joint loads

One simple strategy is by increasing your step rate per minute (SPM) by 5-10%. This has been shown to reduce lower extremity joint loading and improve running kinematics. The picture on the right shows me running at a 10% increased SPM which puts my initial foot strike closer to my center of mass.

🔸Increasing your SPM by more than 10% requires greater oxygen consumption which can affect your running efficiency
🔸I use an app called RunTempo, which is a metronome to help find and modify your SPM when training
🔸Give this a shot and see if it helps!

---

References:

Bramah C, Preece SJ, Gill N, Herrington L. A 10% Increase in Step Rate Improves Running Kinematics and Clinical Outcomes in Runners With Patellofemoral Pain at 4 Weeks and 3 Months. Am J Sports Med. 2019 Dec;47(14):3406-3413. doi: 10.1177/0363546519879693. Epub 2019 Oct 28. PMID: 31657964; PMCID: PMC6883353.

Lyght M, Nockerts M, Kernozek TW, Ragan R. Effects of Foot Strike and Step Frequency on Achilles Tendon Stress During Running. J Appl Biomech. 2016 Aug;32(4):365-72. doi: 10.1123/jab.2015-0183. Epub 2016 Mar 8. PMID: 26955843.

Heiderscheit, Bryan C et al. “Effects of step rate manipulation on joint mechanics during running.” Medicine and science in sports and exercise vol. 43,2 (2011): 296-302. doi:10.1249/MSS.0b013e3181ebedf4.

Dealing with a Stiff Hip? Try some of these hip mobility exercises

1️⃣ Frog pose + Alternating IR liftoff

🔸Lift your ankle up and out, hold for 3-5 seconds before alternating

perform 3-5 repetitions of each

2️⃣ Half kneeling hip flexor stretch + Ant/Post pelvic tilts

🔸Forcefully exhale to engage your core as you perform the posterior pelvic tilt, perform 3 seconds per rep

perform 3-5 repetitions of each

3️⃣ Elevated pigeon stretch

🔸Forcefully exhale to engage your core as you lower your knee to the ground, perform 3 seconds per rep

perform 3-5 repetitions of each

How to Prevent Running Injuries

There is a high incidence of lower extremity running injuries occurring in recreational and competitive runners, the knee being the most predominantly injured joint. Some risk factors that can increase the probability of a running injury include long training distances per week and a history of previous injuries. So how can we help prevent injuries like this from happening and keeping us off the sideline?

We need to prepare our bodies to adapt to ground reaction forces during running. On longer runs (more than 3 miles), it’s important that we prevent the breakdown of running mechanics and improve running efficiency.

Here are some areas that can be addressed to improve your resilience to injury:

🔸Training plan modification to safely balance your weekly workload
🔸Muscle strength and joint mobility deficits to improve load absorption
🔸Modifying running form and technique to improve energy efficiency
🔸Proper recovery and nutrition to prevent burnout

_
van Gent RN, Siem D, van Middelkoop M, van Os AG, Bierma-Zeinstra SM, Koes BW. Incidence and determinants of lower extremity running injuries in long distance runners: a systematic review. Br J Sports Med. 2007;41(8):469-480. doi:10.1136/bjsm.2006.033548

Arnold, Michael & Moody, Aaron. (2018). Common Running Injuries: Evaluation and Management. American family physician. 97. 510-516.

How to get back to running and avoid injuries

Injuries from running can be preventable if you prepare your body for the sport. One common cause of running pain/injury is a sudden increase in mileage, frequency and/or pace following a period of rest. Knowing how to increase your running workload over time can help prevent repetitive stress injuries from occurring.

Here are a few rules that can guide you on how to properly increase your weekly mileage:

1️⃣ If you don't have any prior running experience, start with a walk/jog combination (0.1 mile walk/0.1 mile jog up to 1 mile). If you have prior running experience and can run at least 3 miles, start with that as long as you don't experience any discomfort that alters your running mechanics.
2️⃣ Your pace should be at a comfortable intensity where you can easily have a conversation with someone.
3️⃣ Keep your running schedule to no more than 2-3 days a week with a day rest in between to start.
4️⃣ The 10% rule: increasing your total weekly mileage by no more than 10% per week. (if you ran 10 miles total in the week, the following week should not exceed 11 miles)

‼️These guidelines will help give you a general idea on how to safely increase your running load. Everybody is different and guidelines can change depending on your running experience and injury history.

If you are experiencing pain or currently dealing with an injury and need help, contact us for a discovery call!