Tag: stretching-before-running

I am very uncoordinated, which is part of the reason why I enjoy running. It’s basically one foot in front of the other and very hard to screw up. There’s no equipment to use. No complex movements. And unlike a group exercise class setting, there is no instructor to follow when your head knows which way your body should be moving, but your body refuses to cooperate.

I took the first “Ramp Up Your Run” conditioning session on January 14th, which was co-taught by personal trainers Bruce and Laura.

And while I’m still uncoordinated as heck, I learned a number of exercises and stretches to not only improve my coordination, but also to take my sport to the next level.

The class was modeled around the idea that running is a full-body sport.

You need strong legs to run (obviously), but you also need balance, coordination, agility, and endurance.

Bruce taught the first half of the session and ran the class through a series of bootcamp-style drills and exercises designed to strengthen every part of our bodies.

And he knows running like no one I’ve ever met. With 17 marathons under his belt, including 10 consecutive Bostons, he could write a book about the importance of plyometric exercises (specialized, high-intensity training techniques used to develop athletic strength and speed) and how to use them to improve your run.

We performed many drills and exercises,  but here are the highlights:

• We placed resistance bands around our calves and did side-step moves to strengthen our leg muscles.
• We did agility ladder drills to improve our speed and footwork.
• We worked on balance by standing on one foot and then jumping up to land on a box.
• We learned the importance of foam rolling to prevent and treat running injuries.
• We performed a series of running drills, including one that included skipping.

Then Laura took over to cover the stretching portion of the session.

Laura is not only a talented dancer, but she is also an expert on stretching and teaches the Essential Stretch class on Sunday afternoons. I did not stretch enough during my half-marathon training last summer, which may have contributed to my calf-injury, but after listening to and watching Laura, I have now become a stretching machine.

• We did balance ball stretches designed to improve our leg strength.
• We worked on our cores and how to improve our posture.
• We learned about the importance of both pre- and post-run stretches and how stretching prevents injuries.

 The class moved quickly, but we were encouraged to stop Bruce and Laura at any time to ask questions about what we were doing, which all of us there that night did.

Our class had the personal attention of two awesome trainers for 1.5 hours.

They watched our form and adjusted us when necessary (I needed a lot of adjusting).

They took the time to answer all our questions, long after the session ended.

They addressed our specific injuries (and runners love to talk about their injuries), and what we can do to prevent them from happening again.

And while at times my stretching form was a hot mess, and I could not properly execute the skipping drill to save my life, Bruce and Laura never made me feel inadequate. They were nothing but encouraging, positive, and supportive. 

 After the session ended, I asked my fellow classmates what they thought of “Ramp Up Your Run.”

Here’s what they said:

“All of the core strengthening stretches and exercises were awesome -I am still feeling it days later.”

 ”Stretching my calf muscles was exactly what I needed that day! I was pleasantly surprised that they included a lot of yoga-like moves, which is nice (since I do try to do yoga).”

“I’m sold on the exercise ball and will be going today to get one of my own. I can still feel the sore muscles from some of the exercises that utilized the ball and I know those core muscles need some serious work.”

“My favorite bit of advice focused around strengthening my ankles. This is crucial to me because of a recent sprain. I’m really hoping that these suggestions will make me run stronger and longer!”

“The instructors made a great point that a strong runner needs a strong core….I will be working on that.”

The next session of “Ramp Up Your Run” is this Saturday, January 29th, from 12:30-2pm. I loved this class, and if you run, I think you’ll enjoy it too.

Doug Rusho, personal trainer and cyclist extraordinaire, is answering your questions this month.

Doug holds several certifications, and is a National Strength and Conditioning Association Certified Strength and Conditioning Specialist, as well as a National Academy of Sports Medicine Certified Personal Trainer.

Kristi: How did you get started in the field of personal training?

Doug: I began strength-training in high school, which is also when I bought a textbook on plyometrics (a form of power training in which muscles are enabled to reach maximum force in the shortest amount of time). I have a B.S. in Exercise Physiology/Biomechanics, and I’ve always been interested in improving the performance of the human body. Cycling is a passion of mine, and I enjoy racing mountain and road bikes whenever I can.

Reader Question: I’m a new member, and I’m interested in getting back into shape after years of being away from the gym. How do you recommend I start? I’m about 20 pounds overweight, but otherwise, I am in good health.

Doug: The safest and most effective way to start is to hire a Personal Trainer!  Many people think they need to “be in shape” to maximize a personal training session.  In reality, a trainer will work you out in the appropriate manner especially when you are not in ideal shape.  This will ensure you do not do too much, too soon, and get injured or frustrated.  A Personal Trainer will also enhance your workouts in small increments as you get stronger.  This will increase exercise adherence and tolerance and ultimately improve your long term success.

Reader Question: My current workout regime includes Pilates, weights, and cardio. However, I’ve been doing all three for so long, I’m getting bored. Help!

Doug: Pick up a sport or event in which you can compete.  Working out is different than training. When you are training for a goal event or sport, it gives you much more direction and motivation.  Your focus and intensity are inspired with a purpose and you will see faster results.  The sport may not be your priority, but training for it will accelerate your progress towards your priority goal, for example, losing weight.

Reader Question: I recently read the article posted on the Facebook page about stretching not preventing running injuries. This goes against everything I’ve heard about the benefits of stretching. What’s the real deal?

Doug: The jury is still out on this, and will always be.  My opinion is that it is different for every individual.  I believe that an appropriate warm-up is critical (which may include stretching), especially for activities completed at high intensity (e.g. a 5k road race) or that require extreme ranges of motion. I also believe stretching will decrease the chance of injury if you have muscle imbalances (e.g  if your right hamstring is tighter than your left). For some, stretching gives the feeling of more mobility, improving you efficiency of motion. For others they feel no difference.   If after a low-intensity warm-up, you feel “tight,” stretch. If you feel loose and ready, go for the run, and stretch afterwards. You may also want to have a flexibility/mobility assessment done to pinpoint any problem areas, and especially any imbalances.

Reader Question: I’m rehabbing after knee surgery. I want to get back to lifting weights, but I’m unsure and nervous about it. How do I ease back into my workout safely?

Doug: Depending on your surgery you should complete some rehab/strength-training with a Physical Therapist.  Once you are cleared by the PT, look for a Personal Trainer knowledgeable in post-rehab and orthopedic considerations.  Once again, it is key to progress your workouts in small steps, gradually building mobility and stability, and then strength and power.

Reader Question: My friend recommended protein shakes for muscle development. I’ve tried them in the past and have not liked the side effects. Do you have a recommendation for a good one that’s easy to digest?

Doug: High protein shakes are really overkill for most people. Research does generally agree that athletes involved with a high training load do require more protein than the average individual. If your goal is muscle development, this means at least 1-2 hours of strength-training 4-5 days per week.  Otherwise, a normal diet has plenty of protein to meet your needs. As far as recommendations, I would suggest Orgain and Bolthouse Farms’ Protein Plus available at Wegmans in the Natural Foods department and the Produce section. 

 Thank you, Doug!

If you take group cycle classes, you will not want to miss a new eight-week program Doug is launching in October. Stay tuned to learn about Pscylewerks 2.0 on this blog in the next few days.

You’ve submitted some great questions lately, so if yours was not answered this month, look for it in October’s “Ask the Trainer” post.

And don’t be shy! If you have a question you would like one of the personal trainers from the Fitness department to answer, you can post your question as a comment to this post, or email it to me at kristi@meetme-atmidtown.com. If you email the question, I will ask it anonymously on your behalf, and post the question and answer (but not your name) on the next “Ask the Trainer” post. You do not need to be a member to ask a question.

You know you’ve got questions. Send them my way.