There is an inevitable slow down that occurs with an aging runner. Many runners want to know how to slow this process. Here are my recommendations! 1) Lift Heavy. After age 35, we start to lose muscle mass with the most significant loss occurring after age 50. Once it's gone, it's not coming back. I … Continue reading How to avoid slowing down as a master’s runner.
Runners! Now that I've been working with muscle oxygen sensors for nine months, I'm becoming more interested in using them to guide training sessions. I'm currently doing a little of this work with local runners but would love to have more runners come in for data-driven interval training. When I use the sensors to identify … Continue reading What’s Next
(Update! This clinic is full.) Hi everyone! By popular demand, I have added another weekend 5-1-5 clinic on Sunday November 3. Appointment times are 9 AM, 10:30 AM, 12:30 PM, 2 PM and 3:30 PM. Send me a message if you would like one of the appointments: firstname.lastname@example.org. What is a 5-1-5? I am monitoring … Continue reading 5-1-5 Clinic Dates!
Practicing with the Moxy Sensors in the gym!
I don’t always make my runners run with their legs tied but today I worked with an athlete who saw immediate results using this technique. I use this gait retraining tool to correct 1) crossover gait pattern 2) valgus knee collapse and 3) training hip muscles to fire throughout the gait cycle. This runner suffers … Continue reading Before and After
This is a gait retraining tool I’ve been using with runners in my garage. This runner has weak abductors but she is weakest on her right. In the first video, just before she hits the ground, her right knee twists. Can you see the difference from her left knee? In the second video, I have … Continue reading Twisting Knee and Weak Abductors
This hip strengthening exercise is a perfect complement to targeted hip work (like side-lying leg lifts.) This is a favorite exercise to give athletes with hip weakness or strong hip muscles that don’t fire because it teaches your body to properly fire the hip muscles while building strength in a running-specific angle. How it works: … Continue reading Running-Specific Hip Strengthening
Runners often ask, should I stretch? I cannot answer that for you without looking at your muscle length. Only a problematic, tight muscle truly needs to be stretched, otherwise you are better off spending time on mobility and rolling. However, if a tight muscle is noted by your therapist or trainer, this approach is an … Continue reading Contract-Relax Muscle Energy Stretches
This is an incredibly talented athlete who I work with in the garage gym. She came to me with left knee pain, which continued after 6 weeks of PT. Despite a good routine in the weight room, her abductors tested weak so we started a targeted hip strengthening routine and then added run-specific hip strengthening. … Continue reading Correcting Valgus Knee Collapse
In just 15-20 minutes, gain or maintain core strength important to injury prevention. https://www.youtube.com/watch?v=8qVh-k_6Uo4