Effective swimming starts with healthy shoulders. But in today’s society swimmers begin with a disadvantage if they spent lots of time sitting at a desk in front of a computer or stuck behind the steering wheel of a car. Add to that the imbalances that accrue in the shoulder joint from the repetitive overhead motion of swimming and it is no wonder that many swimmers experience … [Read more...]
The More You Run, the More You Need to Focus on the Supplemental Work
If running is your passion, your biggest challenge may not be finding time to run. After all, running for you is like eating and sleeping. How could you not find time to do these things? Instead, your biggest challenge as a runner may be finding the time to do the supplemental work needed to support that running. I understand. If I had my druthers, I’d rather be out for a … [Read more...]
Make Your Muscles Smarter
Excerpted from The Triathlete's Training Guide and featured in USAT's Multisport Zone. When most people think of strength training, they think of making their muscles stronger. But strong muscles aren’t worth much if they don’t fire when needed or coordinate with each other during sport specific movements. For endurance athletes engaged in strength training, it is important … [Read more...]
Reconnect with Your Most Important Running Muscles
If you’re wondering right off the bat what I consider your most important running muscles, here’s the answer: your glutes. The gluteus maximus (or glute max) initiates hip extension. And running is all about hip extension. Sure, the hamstrings are involved in extending the hips as well. But they cannot carry the burden alone. They require the more powerful glutes to get … [Read more...]
Video: Standing Hip Abductions
These are a standing version of the Lying Hip Abductions (aka Side/Lying Leg Raises or "Jane Fondas"). The standing version engages more core muscles as you balance on one leg. Stand on one foot. Maintain tall and straight body position. Squeeze medial glute (side of hip) to abduct (move away from body) as far as you can. Return leg to midline in a controlled manner. … [Read more...]
Video: Eccentric Calf Raises
Raise up with both legs and down with one leg. Stage 1: body weight to flat Stage 2: body weight to drop (done on stair or slant board) Stage 3: progressively add weight in a backpack up to 45-55 pounds » More on functional strength … [Read more...]
Video: Achilles Drill for Runners
Stand so that you face a wall two feet away. Keep your entire foot on the ground and allow your body to roll forward at the ankle so that you “fall” into the wall. (Use your hands to stop your chest from hitting the wall.) The goal is to avoid the tendency to push off at the ankle (as you “fall” into the wall). You want to replicate this motion while running. When running, … [Read more...]
Video: Back Extension
Start by lying on the floor in the prone position (face down). Pull your elbows into the rib cage and lift upper body off the ground, leading with the chest. Squeeze the shoulder blades. Return upper body to the ground. Repeat for a designated time (e.g. 20-30 seconds) or number of reps (e.g. 8-12). » More on functional strength … [Read more...]
Video: Single Leg Glute Bridge
Lie on back with knees bent. Lift one leg up or place across opposite knee. Squeeze glute and raise up into a bridge. Return to ground in controlled manner. Note: the primary muscle working should be the glute (butt), not the quads (front of leg) or lower back. Be sure to initiate the movement by squeezing the glute. Perform 1-5 sets of 8-12 reps per leg. Or, … [Read more...]
Video: Glute Bridge
Squeeze glutes (butt) and raise up into a bridge. Return to ground in controlled manner. Note: the primary muscle working should be the glutes (butt), not the quads (front of leg) or lower back. Be sure to initiate the movement by squeezing the glutes. Perform 1-5 sets of 8-12 reps per leg. Or, perform 1-5 sets of 20-40 second intervals (doing as many reps as possible … [Read more...]
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