RUNNER'S STRETCHING

Stretching hard is harmful and also it’s not stretching. Success resides in the regularity and in the moderation of the stretching. The aim is to decrease the tension of muscles, joints and tendons.

Before each workout, you must make soft stretches. Also, it is recommended to make mobilization exercises of ankles, knees and hips. After each workout, you must stretch in a specific way and more intense than before, it is very important for your muscle.

After each competition is advisable to stretch because you’ve spent much time running without stretching.  That causes huge muscle imbalances. These issues cause an increase of the risk of injury. Stretching should be a daily routine for all runners.

The daily routine of stretching has great benefits:

•          Muscular tension decreases.
•          The initial length of the muscle recovers.
•          Blood circulation increases.
•          Performance improves.
•          Coordination of movements improves.

After of workout is advisable to stretch the following muscle groups:

• Soleus
• Gastrocnemius
• Tibialis and peroneus
• Quadriceps
•  Biceps femoris

Here is a brief introduction with the reasons of why the stretch is advisable before and after workout or competition. In future editions we will detail the benefits which provide to stretch each muscle group.

I hope you like.

Improve your strength, runner!

As we promised, we’re back with some strength tips!

We remind you that having a more strength structures of muscles and tendons is a great way for avoid injuries! Your performance will be higher too!

Many researches have been made about this topic. Scientists demonstrated that implanting 2 strength sessions per week in runners, running economy and muscle power were more significantly developed in the participants of the study who were under strength training.  

Now we describe some of the types of resistance training for runners:

Ø  Weight training: Always under specialist supervision, weight training is great for improving your muscle power and explosive strength. Free weights will make you to develop your stability and body control, besides improving your strength. Squats, dead lift or Olympic exercise will give you the higher benefits.

Ø  Abdominal and lumbar strengthening: Having a strong trunk may allow you  a greater control over your body and it is a strong pillar for your sustentation. Nowadays Core Stability is on everyone’s mouth, but not just because it’s fashionable we’re talking about it. Core Stability trains your abdominal and lumbar deepest muscles and that’s the reason every athlete has it on his regular training.

Ø  Plyometric exercises: These are my favourite! It consists on getting your muscles and tendons stronger by jumping training. All kind of jumps are included. It takes the benefits of their concentric and eccentric phase. And it’s a new way to make runners love strength training. I’m currently doing a study with football players and plyometric training, results will be awesome!

Ø  Circuit training: Finally you can combine this trainings, also with upper body exercises, with your sprinting series… Thousand possibilities are available you each one!

Doesn’t matter the way you prefer to do your resistance sessions. The point is that it has to fit on you! I encourage you to try some of these trainings. Keep working hard!

P.S. Here you have a good strength training presentation made by the furman institute of running and scientific training.