Forums >Cross Training>Strengthening Program for Injury Prevention

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Strengthening Program for Injury Prevention (Read 1043 times)

runInBlack


    posted: 5/27/2009 at 1:07 PM

    I am looking for advice on a general strenghtening program to build my bodies resistance to injury in hopes of tackling more mileage in the future.

     

    Does anyone have any recommendations?  Any good books or websites on the topic?

    Ryan
    srlopez


    Eye of Sauron

      posted: 5/27/2009 at 1:17 PM
      Chapter 4 of the 2nd edition of Advanced Marathoning by Pfitzinger/Douglas has some great stuff.

       

      (and the rest of the book ain't so bad either... though it might be an overkill purchase if you aren't focused on advancing your marathoning)


      And once again Mr. Wizard (aka: Stevie Ray) explains the internet.

      T-Bone


      Puttin' on the foil

        posted: 5/27/2009 at 1:21 PM

        http://www.active.com/triathlon/Articles/Mark_Allen_s_12_Best_Strength_Exercises.htm

         

        This is a great program.  It's designed with triathletes in mind, but most of the exercises will help with running performance and injury prevention.  Don't forget to include some core (abs, butt and hips (abduction and adduction).

        Don't be obsessed with your desires Danny. The Zen philosopher Basha once wrote, 'A flute with no holes, is not a flute. A donut with no hole, is a Danish.'
        MrH


          posted: 5/27/2009 at 1:22 PM
          Seven decent basic exercises are at:

           

          http://www.time-to-run.com/strength/strength1.htm

          http://www.time-to-run.com/strength/strength2.htm

           

          Including the following will help too:

           

          • High knees
          • Butt kicks
          • Toe walks
          • Heel walks
          • Skipping
          • Lunges
          • Sideways 'jumping jacks' - i.e. leg motion is sideways rather than up and down


          The process is the goal.

          Men heap together the mistakes of their lives, and create a monster they call Destiny.

          MrFinn


          Prince of Fatness

            posted: 5/27/2009 at 1:35 PM
            Here's another option.

             

            Proprioceptive exercises


            Semi-retired.

            Runner67


            ...---...

              posted: 5/27/2009 at 1:50 PM
              modified: 5/27/2009 at 1:52 PM
              Quote from srlopez on 5/27/2009 at 1:17 PM:
              Chapter 4 of the 2nd edition of Advanced Marathoning by Pfitzinger/Douglas has some great stuff.

               


               

              I bought this book for this very content.When you can run injury free, the overkill purchase seems to pale in comparison to the alternative. I dropped 20 bucks in change through my sofa cushions last quarter...the book price isn't bad at all.

              San Francisco - 7/29/12

              Warrior Dash Ohio II - 8/26/12

              Chicago - 10/7/12


              runInBlack


                posted: 5/27/2009 at 3:36 PM

                Thanks to all for the great feedback.  (I expected no less  )  I am looking forward to incorporating into my weekly schedule and this will definitely get me started.

                 

                True, 20 bucks is nothing.  I have heard alot of buzz about 'Advanced Marathoning by Pfitzinger/Douglas' so I am ready to make the splurge.  Better than paying to see the doctor, I figure.

                Ryan
                runInBlack


                  posted: 5/28/2009 at 11:23 AM
                  Quote from MrFinn on 5/27/2009 at 1:35 PM:
                  Here's another option.

                   

                  Proprioceptive exercises


                   

                  I am enjoying these exercises and I am finding they are alot harder than they sound.  My balance and supporting muscles are not what they could be.  I know this is a direct result of my lifestyle and the basic lack of any supplemental exercises...... Sit in office chair, run, sleep, repeat......... I am definitely missing the no-thought benefits of participating in a variety of sports which seem to be few and far between these days.

                   

                  I was experiencing some minor knee pain which has been bothering me for a week or so.  Amazingly, after my first round of the exercises, I am finding that my knee pain has all but subsided.  I am not sure if it sparked my muscles to life or what?  But I am certainly welcoming the results.

                  Ryan
                  EGH3


                    posted: 6/3/2009 at 10:19 AM
                    I'll just throw in my favorite for yucks: "Starting Strength" By Mark Rippetoe amd Lon Kilgore. The strength training Bible. 

                     

                    Ed4


                    Barefoot and happy

                      posted: 6/3/2009 at 11:48 AM
                      If you want legs and feet of steel, do some barefoot runs.  You'll discover very quickly which muscles are underdeveloped. 
                      Curious about running barefoot? Visit the new barefoot running group.
                      C-R


                        posted: 6/3/2009 at 11:57 AM
                        Hill running works for me and I can incorporate this into a normal workout in case you are short of time. Lydiard has some good hill examples. Hill training stuff

                        "He conquers who endures" - Persius
                        "Every workout should have a purpose. Every purpose should link back to achieving a training objective." - Spaniel

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