Instead of waiting for your feet to start barking at you, why don’t you try preventing plantar fasciitis instead?
Would you be surprised to know that plantar fasciitis is actually pretty easy to prevent, as long as you’re willing to do a few simple exercises a few times a week? Because honestly, that’s really all it takes.
Enjoy the final segment of the plantar fascia series, and if you have any questions about any of the exercises please let me know.
And in case you missed the first two videos in this series, here you go:
Are You a Believer that an Ounce of Prevention is Worth a Pound of Cure When It Comes to Running Ailments? Why or Why Not?
https://i0.wp.com/www.dizruns.com/wp-content/uploads/2015/04/You-Tube-Title-3.png?fit=960%2C540540960Dennyhttp://www.dizruns.com/wp-content/uploads/2015/01/Logo-Trans.pngDenny2015-04-07 16:16:452018-06-27 08:41:49Preventing Plantar Fasciitis is Easier Than You Might Think (with Video)
Do You to Steps Aimed at Preventing Runners Knee? What Things Do You Do on a Regular Basis to Stay Pain Free?
https://i0.wp.com/www.dizruns.com/wp-content/uploads/2015/02/You-Tube-Title-2-copy-2.png?fit=960%2C540540960Dennyhttp://www.dizruns.com/wp-content/uploads/2015/01/Logo-Trans.pngDenny2015-02-17 19:42:452018-06-27 08:41:51Preventing Runners Knee Is Your Best Bet [post with video]
https://i0.wp.com/www.dizruns.com/wp-content/uploads/2015/02/Caution-Runners.png?fit=400%2C250250400Dennyhttp://www.dizruns.com/wp-content/uploads/2015/01/Logo-Trans.pngDenny2015-02-11 11:26:352015-02-12 11:49:17Risks to Running? Should Runners Proceed with Caution?
We have this thought in our minds that if we want to run longer races or get faster, we need to run more and run faster.
But we tend to forget one of the most important components of running farther and faster–strength training.
Runners Need Regular Strength Training
I don’t care what kind of race you’re running–from 5k all the way up to 100 miles–strength training needs to be a regular part of your routine.
At least it needs to if you want to get faster or run farther.
And strength training is a good way to avoid the injury bug as well.
Why Don’t More Runners Lift Weights?
There are a number of reasons that many non-professional runners neglect lifting weights. But if you talk to most professional runners, no matter what distances they run, regular strength training sessions are just as important as logging their prescribed amount of miles.
The reasons that we skip strength training are many, but here are a few–
“I Don’t Want to Get Too Big”–This is an excuse used by many female runners, as well as some men. The thought behind this excuse is that by adding muscle size, it will actually get more difficult to run because you will have to carry around more weight. While this makes some sense logically, the fact is that if you are training properly you won’t add muscle mass, just strength and stamina. You know, the things that help you in the last third of your race.
“Strength Training Won’t Help Me Run Faster”–This excuse is shortsighted. In truth, just lifting weights won’t help you run faster. But by building up the strength of the muscles that you use to run, you will be able to train harder and run longer without tiring, both of which will help you improve your race times.
“I Don’t Have Time”–To be blunt, yes you do. You see, you don’t need to add 2-3 strength training workouts to your busy schedule to see the results. Instead, 2-3 15-20 minute sessions after a hard workout is enough to help you improve running economy, finishing kick, and stay injury free.
“I’ve Never Done Strength Training Before. Why Start Now?”–Seriously? We used to think the world was flat, that smoking cigarettes was safe, and that processed food was both convenient and nutritious. Just because you’ve always done something one way doesn’t mean it’s the only way or the best way. Give strength training a try, and see what happens.
There are so many reasons that strength training is important for runners of all speeds, sizes, and mileage levels that there really isn’t any good reason that you’re still putting off regular strength training.
But if you’re still not convinced, I’d love to know what is holding you back. Shoot me a message, and let’s have a conversation.
And make sure you check my next post, when I’ll be going over some of the many benefits of regular strength training in much more detail.
https://i0.wp.com/www.dizruns.com/wp-content/uploads/2014/06/images-51.jpeg?fit=160%2C132132160Dennyhttp://www.dizruns.com/wp-content/uploads/2015/01/Logo-Trans.pngDenny2014-06-23 10:47:302014-12-24 12:29:10Strength Training & Runners
This past weekend, I headed up to Roanoke, VA, to run in the mountains for the Blue Ridge Marathon.
While the trip was a blur (flight up Friday afternoon, race Saturday morning, fly home Saturday evening), I think I might have developed a little crush on the city of Roanoke and really want to head back for a longer visit soon. If you’ve never been in that part of the country, I can’t encourage you enough to go for a visit.
The race was advertised as the “Toughest Road Marathon in America”, and while I haven’t run every road race in the country (yet!) I can’t imagine finding one that is more difficult than this one.
I knew before the race started that the hills (let’s be honest, mountains) were going to be a challenge. I mean, living in Florida means we run on flat ground only. Sure, we have a couple of “hills”, and we can always run the overpasses, but we basically only run on flat surfaces.
And the only surfaces we didn’t run in Roanoke were flat.
Oy vey….
The race started out with a bit of a climb. And by a bit, I mean 7 miles. Straight up.
Not Even Half Way Up!
Getting to the top of the first 7 mile climb was nice. Coolest thing, bagpiper at the top.
There’s Nothing Better Than Bagpipes. Nothing.
Coming down the mountain provided a much needed break. I used to think that going down hills was harder than going up them, but that perspective changed long ago. I was flying down the hill, and I kept hearing people complain about the down hills.
I actually had to be reminded to slow down.
Easy, Speed Racer
That first 7 mile climb was the biggest hill we ran, but it was far from the last. We kept going up and down for the entire race, which sucked, but there were some awesome views and gorgeous neighborhoods that we got to experience.
Looking Down on Roanoke
And since the hills never stopped coming, there was no shame and stopping or walking on occasion. No matter what the signs say.
So I Stopped. Do Something.
Not a PR, But Still a Great Race
Going into the race, I knew that a new PR was out of the question. My A goal for the race was to be sub-4:30. A more realistic goal was to be sub-5:00, and I crossed the finish line at 4:52:10.
Not too shabby.
In Race Commentary
Looking back on the race, I’m really glad I took the trip north and ran the race. I got to meet some of my cool twitter friends in person, and knocked another state off of the list.
But during the race, I wasn’t quite as excited about what was going on. Check it out for yourself.
Did You Run the Blue Ridge Marathon This Year? How Did You Do?
If You Didn’t Run It, What Do You Think About Running a Marathon in the Mountains?
https://i0.wp.com/www.dizruns.com/wp-content/uploads/2014/04/img_0512.jpg?fit=3264%2C244824483264Dennyhttp://www.dizruns.com/wp-content/uploads/2015/01/Logo-Trans.pngDenny2014-04-30 16:00:192014-12-24 12:27:41Blue Ridge Marathon–Been There, Run That!
