Visions Wellness Center NYC

     Running is one of the most exhilarating forms of exercise.  It is easily accessible and cheap.  Just put on some sneakers and off you go.  Many people think it is that simple.  Running is fun but it is not simple.  Running is a sport and should be treated as such.  A long-term plan is needed to increase mileage gradually.  Periods of speed and hill training should be implemented.  A proper stretching and 3-dimensional warm up program should be maintained to eliminate the onset of muscle imbalances that may cause injury. 

     Efficient runners have strong bodies.  A lack of efficiency in running will create excessive stress on muscles, joints and the soft tissues (tendons, ligaments).  A runner should have good reaction ability of the foot hitting the ground and propelling the body forward, good stride length and leg turnover rate (strong hip flexors are needed to constantly drive the legs forward), and optimal core strength (especially rotational quality) to incorporate the upper body for increased efficiency.

Below are some things to consider if you want running to be fun and injury-free.

Dynamic Balance - The tension that tight muscles place on other muscles, joints and soft tissue can degrade the body over time.  When muscles have equal tension they all contribute to a smooth, efficient, graceful and powerful running stride.  A proper warm up with 3-dimensional drills is necessary to combat the pounding and overuse effects from running straight ahead on long distances.  A properly maintained body will be able to increase distance and speed while limiting the amount of breakdown that comes from repetetive motor patterns.  Many of the injuries runners suffer from are RSI's (repetetive stress injuries) that come from the body hitting the ground at the same spot on the foot each step it takes. 

Warm Up Drills - Walking / Running for several minutes, stretching and performing 3-dimensional movements will increase elasticity of muscles and soft tissue and will reduce stress placed on joints.  These movements will help to increase stride length, speed and endurance as muscles will be able to move through a greater range of motion and take in a larger amount of oxygen to increase energy output.  These movements should be performed in every run session and prior to every race. 

Uphill Training - Running up hills will help increase the strength of the legs, hips and core.  It will help to burn a lot of carbohydrates in the muscles.  This will help the muscles to take in and store more carbohydrates in the working muscles.  As the carbohydrate storage increases over time so will the ability to increase endurance and distance.  Additional training to raise the knees high in front and bring the heels closer to the butt will be essential to improving performance.

Downhill Training - Increasing speed is about making the leg turnover rate quicker.  Many amateur runners lean back and brake with the hamstrings all the way down the hill.  A proper running style is to lean into the hill and trying to kick the butt with the heels.  This will help to increase leg speed and rapidly stretch the quadriceps, hip flexors and groin muscles.  It is necessary to introduce this rapid leg motion in order to assist in the leg muscles rapidly stretching and firing to continuously turn the legs over to increase speed. 

Strength & Conditioning Training                         will help improve running speed and distance while helping to reduce injuries!

Make sure your training is functional so it has a direct carryover to the fundamentals of running. 

Exercise on machines may show an improvement in strength but will not show an improvement in running capacity