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While running is traditionally a “learn-by-doing” activity, cracking a book every once in a while can be a way to soak up information you’re not getting by pounding the pavement. You don’t need machines of equipment.” Read “ Bodyweight exercises are key,” says Conlon, “I don’t think as runners we need to be squatting 300 to 400 pounds. With easy home workouts available online, there are endless options for strength training. You can target them with a simple bridge exercise.” “The best place to strengthen will always be your glutes,” she says, “You don’t really turn on your glutes when you run, but they’re super important for giving your hips and knees support.
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Where to start? Your behind, says Katie Dahl, doctor of physical therapy specializing in running injuries and concussion rehabilitation at OSR Physical Therapy in Minnesota. This Glute Workout Helps You Stay Injury-Free “When your body gets stronger, you’re able to absorb the force you create while running, so you feel stronger and can run more easily.” If your quads and hips are loose, your ankles will have to bear that weakness,” she says.Ĭonlon adds that strength training also improves performance. “If you are weak in a certain part of your body, another part will take over and bear the brunt of the work. Sign Up With Runner’s World+ for the Latest Training Tips and Advice! Strength TrainĪn often-overlooked component of running fitness is strength training, so why not take time during your break to focus on getting stronger, and thus less injury-prone? Alice Holland, doctor of physical therapy, expert in runner’s gait, and the founder of Stride Strong Physical Therapy in Portland, Oregon, stresses the importance of strength training beyond just the legs. Here are a few great stretches to get you started in the morning as well as some dynamic stretches that focus on the core, hips, and legs. “I focus on dynamic exercises,” Conlon says, “Because when you’re running, you’re never static. “It’s important that we take this opportunity to work on variables we tend to forget about while training for races, such as mobility and flexibility exercises.”ĥ Dynamic Stretches to Do Before Every RunĬonlon recommends that distance runners focus specifically on increasing mobility and stability in the thoracic spine, hips, and ankles, as these areas bear the brunt of the impact during running. “While races have been cancelled, fitness and overall health have not been,” says Michael Conlon, a physical therapist, running coach, and the owner of Finish Line Physical Therapy in New York City. Whether you’re injured, trapped in your home while social distancing, or just taking a break from running, stretching is an easy place to start enhancing your overall physical fitness. Whether it be an injury, a new baby, or a global pandemic, most runners will need to take a break from running eventually (and it’s actually healthy to do so), but how do you use your time not running to become a better runner? Here are eight ways to up your running game without logging one single mile. I still adored distance running though, and while I knew I would lose much of my hard-earned endurance, I didn't want to completely relinquish myself to sedentary atrophy. A few days later, I found out I had run 26.2 miles with a fresh concussion.įast forward a year, two more marathons, and months’ worth of on-again-off-again headaches, and I decided I needed to take a long break from running to heal. The next morning, I woke up, feeling fine, and proceeded to the starting line, only to run one of the slowest, most miserable races of my life. A year and a half ago, I hit my head getting off a bus the night before the Baltimore Marathon.