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The new year can often spur a new start with heightened motivation for health and fitness goals and running is a popular option and a valuable (and cost-effective) tool! However, figures suggest that approximately 70% of runners often sustain injuries which set them back or can even prevent them from actually achieving their mileage or weight loss targets.
The majority of running-related injuries are a result of overusing the body mechanics, which leads to soft tissue structures (i.e. muscle, ligament, tendon) breaking down as they get tired. The solution is PREVENTION through the following:
This is so simple yet very effective, especially for those who get pain, tightness and pressure in the shin area (often given the non-descript term of 'shin-splints'). This also helps lower leg muscle balance and maintains calf flexibility.
In a supported standing position simply tap both feet on the floor by lifting the front of the foot but keeping the heels consantly in contact with the floor. Look to make the movement as big as possible and continue until a burning sensation is achieved in the front of the shin that ceases the exercise.
This exercise is superb as a lunge closely mimics the mechanics of running, in terms of muscle recruitment and also targets all the muscles in the lower body as well as the core musculature, (important for preveting back pain as a result of running).
You need to perform a standard bodyweight lunge, where you take an exagerated step forwards, lower yourself to achieve 90 degrees at both knees (see figure 1) and then push through the front leg to step forward out of the lunge. This is then repeated with the other leg leading.
To add the second part of this exercise (the 'rotation' part) you need to rotate your arms, approximately 45 degrees, while you are in the down position of the lunge (figure 2). This places more 'time under tension' on the thighs (quadriceps muscles), which enhances endurance strength in the muscles; improved joint stability at the knees and ankles and promotes a more prepared abdominal area for coping with the rotational stress of running (particularly exacebated as we tire).
You could combine these two exercises together to create a mini-prehabilitation program, for running and this could be used as preperation.
Exercise | How many repetitons? | How often? |
Tibialis anterior toe tap lifts | Aim for as many as you can manage | Do these exercises together as a program, 2-3 times a week, not on consecutive days |
Walking lunge with rotation | 6-10 each leg |
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Disclaimer
You are advised to seek medical advice before making any changes to your diet or lifestyle with an aim of weight loss. This website and the content provided should not be used by persons under 18, by pregnant or nursing women, or individuals with any type of health condition, except under the direct supervision of a qualified medical professional. The information contained in these articles, and elsewhere on this website, is provided for educational and entertainment purposes only, and is not intended to replace, and does not constitute legal, professional, medical or healthcare advice or diagnosis and may not be used for such purposes. Continue...