At the Houston Marathon Expo Memorial Hermann's Sports Medicine Institute's Sports Biomechanist Kim Gandler told the audience some generic truths. Amongst these are that:
- Very often long distance runners will burn up their muscles during a training season, especially as they rarely take the time to build them back up. Over the years these neglected muscles continue their break down.
- In general running strengthens the calves, quads and the hamstrings. However, absent supplemental training - which most runners unfortunately neglect - their abs, glutes, and hips tend to weaken.
Accordingly, hoping to improve my efficiency - and ultimately my endurance and speed - I've embraced the strengthening exercises that Kim prescribed following my recent gait analysis. These do an excellent job by targeting my greatest areas of weakness, including:
- Hip External Rotators and Abductors ('Clam Shell' with bent knees)
- Hip Abduction with Calf Against Wall (upper leg lift)
- Quadruped Leg Lifts
- Hip Hiking
- Hip Extensors Bridging
- Side Plank
- Prone Plank
- Abdominal Crunches
Good stuff. I used to try and cycle twice a week and it made a positive impact on my overall training. Once the weather heats back up, I'll be hitting the road again.
ReplyDeleteI've noticed that my strength training is making a different as well. I do try to cycle a couple of times a week just for variety but it's good to know it's doing some good as well.
ReplyDeleteGood think I have buns of steel and washboard abs. Look at that run today. 65 deg. Nice.
ReplyDeleteI do some core and upper body exercises 3 times per week and it is amazing what difference it makes. I can work more on my hips for sure.
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