How strong is your butt?

January 12, 2023

Good morning!

We hope you are enjoying better weather than here because we are running at 5°F (-15°C) weather, but who wouldn't want to experience that delightful frostbite-inducing temperature?

This week: How strong is your butt? planks, planks, planks, and try a new running event this year to become a faster runner.

Happy running, 😁

TRAINING

Try a new running event this year to become a faster runner!

Are you someone who tends to train for and race the same distance over and over again? Many runners will do a marathon every spring and fall. And others will just stick to 5 and 10km distances.

But did you know you can improve your marathon time by spending a season focusing on a shorter race?

Typically when you train for a marathon, your speed workouts consist of longer intervals to target speed endurance. Workouts may look like this:

4-6 X 1600m with an easy 2-minute recovery walk/jog.

OR

3 X 3km at ½ marathon pace with 2 minutes rest between sets.

But when you train specifically for a 5 or 10km workout, you’ll tend to do shorter, faster interval work like this:

16 X 400m at 5km pace with 1-minute rest.

OR

8 X 400m with 1-minute rest followed by 8 X 200m with 1 min rest.

These shorter, faster intervals can improve your top speed and strength so that when you turn your attention back to a marathon, you’re simply a faster runner. So the pace you did at your last marathon actually feels a little easier.

The same is true for runners who mainly do short distances like 5 and 10km races. If you spend a season focused on a half or full marathon, your aerobic fitness will improve tremendously. The long runs and higher weekly mileage will make you a fitter runner. So when you go back to your 5 or 10km training, you find the paces more sustainable.

You may have already signed up for your spring races but if your fall calendar is wide open, consider changing your usual schedule. You’ll likely come back to your preferred race distance a stronger, faster runner!

STRENGTH

Planks, Planks, Planks

Whether you like it or not -most runners don’t- strength training is paramount to improving as a runner. Every “influencer” and Youtuber seems to have the perfect running routine, all of them different, all of them, miraculous.

So much information and different points of view can be overwhelming; the answer can be found on planks.

Deep core muscles are critical when the body minimizes how much energy it uses while running. When deep core muscles — those that run along the length of the spine and sit beneath the muscles that make for a visible six-pack — are slacking, superficial muscles, such as the abdominals, are forced to take on more work.

  • This leads to fatigue, poor running form, and slower running.

Most runners have weak deep core muscles, but sit-ups and crunches won’t cut it if you try to strengthen this area.

The solution: adding planks to your warm-up is a great way to add some strength training to your regular routine. Five minutes can have a considerable impact on your running future and longevity.

And if you want to add some fun and change into it, this 30-day plank challenge is a great way to start.

PHYSIOLOGY

How strong is your butt?

Having a strong posterior chain, or backside, is important for both performance and injury prevention in running. And it’s not all about the butt! Your low back, glute max, hamstrings and calves all make up your posterior chain.

If these areas are weak, it can lead to injury troubles such as IT band syndrome, Achilles tendinopathy and runner’s knee. Weakness can also negatively affect running performance, as these muscles are heavily involved in the propulsive phase of running. Basically, the stronger they are, the more force you have to propel yourself forwards.

Many runners feel running is enough to stay strong, but strength is built in the gym (or in your basement with some resistance bands and dumbbells). Running gives you excellent muscular endurance, but many long-distance runners have extremely weak posterior chains because strength and endurance are two different things.

So how do you know if your backside is strong enough?

Lie on your back with one knee bent to 90 degrees and your foot resting on the floor. The other leg is straight and off the ground. Now lift your hips up into a single-leg glute bridge and slowly lower. Runners should be able to do 20 of these with good control (no twisting of the hips) on each side.

If your hamstrings cramp up, you likely have a weakness there that needs to be targeted.

If it’s easier on one side than the other, focus on your weaker side to address the muscle imbalance.

A good exercise would be the single leg glute bridge 3-4 times/week for 3 sets of 8. Once it gets easy, you can hold a dumbbell across your hips.

Do this for a few weeks, and you’ll certainly notice a difference in your running, especially when you’re doing speed work or going uphill!

PODCAST

Our Best Tips for Beginner Runners

Welcome to our podcast episode on beginner runners! In this episode, we will be discussing the basics of getting started with running, including tips on how to choose the right shoes, how to create a training plan, and how to stay motivated. We also share some common mistakes that beginner runners often make and how to avoid them.

Whether you're looking to improve your fitness, train for a race, or just want to enjoy the mental and physical benefits of running, this episode is for you.

So grab your running shoes, and let's get started!

Listen today!!!

Listen on Apple Podcasts
Listen on Spotify

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