Lunges and Heel Raises

Running requires strength, but is that weight room strength?  Strength is specific to large degree. Just because one guy can squat 500lbs in the weight room doesn't mean he can run faster than a guy who only squats 250lbs. In my opinion, the best two strength exercises that anyone runner can do, anywhere, are lunges and heel raises.

Lunges can be done many ways. One way is the standard step far forward, drop your hips low and then press hard on your foot and push backward, so that you return to an upright position. A key tot his is avoid letting your forward knee go past your toes; otherwise you strain the patellar tendon in your knee.

A second lunge that works great is the backward lunge. Instead of lunging forward, which is the common way, step backward, drop your hips and back knee and then pull your body back to the upright position using the forward leg muscles. You'll feel a lot of pressure on your hamstring muscle in the back of your upper thing.

You can also perform side-lunges; although these are not as specific as the forward and backward lunge, side lunges to help create strength in your hip stabilizer muscles. Side lunges are simple too: step to the side and drop your hips down a few inches and then push with your outside leg (the one absorbing the weight of your body as you lunge to the side) in order to return to the upright, neutral position. Be sure to perform side-lunges to the left and to the right.

Heel raises are golden exercise for runners. People who perform heel raises tend to have strong lower legs (knee to the ankle) that generate a stronger running stride. The ability to run fast and sprint is influenced by lower leg strength and power, and heel raises directly influence one's ability to push against the ground hard. Also, if you want to sprint well, you have to run near your forefoot, rather than your heel, and heel raises give you enough stability strength that you can do that without strain.

Take care,

Tinman (Tom)
www.runningprs.com

Winter Running

I've been very busy the last couple of weeks. I am busy with my MBA school work, substitute teaching, coaching, and creating a new website (wwww.runningprs.com). You can also find me at www.therunzone.com most days (I am known as Tinman, resident coach).

Topic for today: Winter Running

I live in Parker, Colorado, and it's snowing like crazy. It started snowing at 5pm yesterday and it is still coming down heavily. We have about 20 inches on the ground already. Seeing the snow fall reminds me of years gone by when I thought nothing of running in snow. My wife, an avid runner, mentioned today how much fun it is to run in snow. I think non-runners don't understand this concept at all. But, real runners like the snow, I think.

I always had my best winter training when there was more snow. Indoor track racing was a breeze after running on snow. Maybe that's because snow is sort of like sand; it creates resistance. Also, when it's winter, you have to bundle up  - wear a bunch of layers to stay warm, if you live in cold areas of the world - and those extra layers restrict running motion. Though your pace slows in such conditions, it makes you stronger. On race day, when you shed the layers of clothes and don't have snow on the ground, you fly! It's a great feeling, shedding layers of clothes and having a lot of spring in your step, which you didn't have in winter conditions.

Part of my point of this post is to remind people not to fret about winter weather or cold. So what if your pace is slower! On race day you'll be stronger and glad for the extra strength.

My second point is this: Wear layers! You can always take clothes off and put them in your pockets, if you get hot. Just start with enough layers to make sure you don't get cold when the wind kicks up or your get stranded somewhere.

Enjoy winter - it'll soon be gone!

Take care,
Tom
(therunfastcoach@gmail.com)