​'SAINTS DAYS': TRAIN to prevent injury

Lake surface at dawn on the last day of Fall, before the big freeze. Taken by PKSenagore December 20, 2017.

MOBILITY, FLEXIBILITY, STRENGTH, BALANCE, & MORE Are you ready to begin training for the HALF MARATHON with SAINTS DAYS 5K& 10K? If so, commit to performing the pre-run hip girdle MOBILITY (Myrtls) and FLEXIBILITY (dynamic warm-ups or “DWarmups”) routines.   Resolve to be kind to your soft tissues by performing post-run STRETCHES and foam ROLLING work that is incorporated in this plan along with the days of running.
 
Don’t forget the upper and lower body STRENGTH training.  It doesn’t need to be complicated; a strength session is scheduled for one day each week initially and there’s an option for a second session later in the plan.  Potential workouts have been featured in recent blog posts. Most trainers will say it’s good to mix-up or rotate strength exercises, such that you never quite become comfortable performing them. Select several to rotate for this training plan.
 
Any lower body exercise that can be performed standing on one leg will increase the difficulty and also work on improving BALANCE. To prevent falls, have stable support structures nearby, regardless of fitness level. Trainers for young and fit athletes, like football players, nearly always warn that even sport elites can initially be a bit unbalanced performing new exercises and dynamic warm-up’s.
 
CROSS TRAINING is another option on non-running days; a chance to try new activities and save your legs.

The RESOURCES page has links to suggested routines for these workouts; a few include video demonstrations. Below is a sampling:

CLASSIC LOWER BODY exercises that can be performed without extra weights include:
Lunges: forward, reverse, side/lateral, and forward with rotation
Bridges/hip raises: both feet on floor (easier), single leg (harder); on stability ball (harder)
Squats: front and split
Side leg raises: without (easier) or with a resistance band (harder)
Clamshells: without (easier) or with a resistance band (harder)
Resistance bands walks: lateral and “box” stepping
 
CLASSIC UPPER BODY exercises that can be performed without extra weights include:
Push-ups (variations)
Triceps dips
Floor “Y’, “T”, “W” and “I” arm raises; done on stability ball (harder)
https://www.youtube.com/watch?v=nHfkpPYSgzs
 
CLASSIC CORE/STABILITY exercises include:
Planks: prone, sideways, supine; there are many easier/harder variations
Dead bugs: without (easier) and with a stability ball (harder)
Mountain climbers (many variations)
 
BALANCE exercises:
One leg stand: harder on unsteady surfaces (folded towel, pillow, Bosu) or with closed eyes
Step downs: front, side, and back
http://www.knee-pain-explained.com/knee-strengthening.html
 
EARNED RUNS plans strongly EMPHASIZE the IMPORTANCE of this work to INJURY PREVENTION over the course of the training period by scheduling these components on ON THE DAILY/WEEKLY PLAN. Most training plans will recommend similar supportive work on mobility, flexibility, balance, and strength, but won’t schedule the actual sessions on specific days.
 
However, be aware that you can customize the plan and change things up to meet your needs. For example, the "Dead Bug" is a safe and effective (abdominal and back) core exercise scheduled every Wednesday, but another exercise can be substituted and it can be performed any day(s).

Your 2018 running season officially begins!

RUN & MOVE HAPPY!