How To Begin Building Your Running Body
- Allison Felsenthal
- Nov 2, 2021
- 2 min read
Did you know that Osteoarthritis is a joint disease that leads to damage and loss of cartilage in the knees and hips?
Running is NOT bad for your knees. I don't want to hear it!In a 2013 study from the Medicine & Science in Sports & Exercise Journal, running reduces the risk of osteoarthritis compared to less strenuous exercise.
Some connective tissues won’t improve with training, like cartilage and ligaments. So, your emphasis must be on injury prevention. Strength train muscles that directly affect the tissues (usually smaller muscles overlooked in traditional strength routines) and use stretching, mobility, and massage to reduce tissue tension.
I am a HUGE advocate of cross-training. These 3 resistance exercises below help strengthen connective tissue and muscles from your hips down to your toes.
NEW RULE: As you continue to run longer and you age, be sure to rule out osteoarthritis with an x-ray if experiencing knee pain!
Here are 3 Pre-Running & Post-Running Exercises to perform in your home (with or without a resistance band) to prevent injuries.
1. Lateral lunges to improve your endurance, strength, and stability to support you on your runs.
2. Runner's jump for some cardio gains in a non-running specific way.
3. Single leg abduction raises to challenge your core, stability, coordination, and strength.
Target every running muscle you need for coordination, balance, and strength with these three cross-training movements!
Build all-around fitness with cross-training. I box, which has improved my endurance strength and nervous system. Also, to box, I warm up with a run. The two sports complement each other. Time to glove up and get fit! Snowshoeing, cross-country skiing, swimming, and biking are other cross-training options!
Carbo-load with double the carbs to double muscle glycogen stores, reducing fatigue during long runs and long races! We'll do a deeper dive on this in my next post. Ladies - I know it’s hard, but imagine increasing 70% of your carb intake for 4-5 days before your race could do? I took at least 60 grams of gel per half-hour before, during, and after my last race. I had a bagel the morning of two hours before starting my run! FOOD IS FUEL. Embrace the cow-like feeling during your taper or long run! Especially if you’re prepping for the TCS 2021 NYC Marathon this Sunday! Your body will reward you for it during and after Sunday’s race!
YOU can make yourself your BEST runner that you can be by tapping into the resources available for you, like the ones listed above! Or simply ask me!
Don’t say it. Just DO IT! Let your actions show.
Get in touch with me here, or email me at info@runwithalli.com! Let’s find a program that works best for your goals and solely for YOU!
Please leave your comments, suggestions, and questions in the comments.
It's time to keep you running happy® for good!
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