Tag Archive for: half marathon training
Keep your training on track when you prevent tight hips
Oftentimes, runners experience a feeling of tightness in and around the hip region. Especially if they’ve just begun training and have started increasing their mileage. This tightness is generally a result of stiffness in the hip flexors and prevents runners from running their best. Hip flexors, particularly the iliopsoas, are important to runners. The iliopsoas acts as the strongest flexor of the hip and is the prime mover of hip flexion. Think of your hips as the wheels that propel you forward. Tight hips can lead to poor running form and an increased risk of injury. Here are a few things you need to know about tight hips.
What causes tight hips in runners?
Don’t let tight hips keep you from achieving your goals!
When running, your muscles are repeatedly used in the same way. As a result, runners can experience tight hips if they don’t stretch those muscles in the opposite direction.
Another reason is overcompensation due to weakness in other muscles like your core and glutes. When other muscles used during running are weak, others have to take over and work harder. This is why cross-training is important and helpful.
Lastly, your hips can tighten if you don’t allow them to rest and recover. As simple as it sounds, this is another reason why effective recovery is so vital to a training plan. There are many different ways runners allow their body to recover: yoga, foam rolling, deep stretching, massage, etc.
Signs and symptoms
Lower back pain could be an indicator that your hips are tight.
The most obvious sign is a feeling of tightness or stiffness in your hips. Other signs include pain in your lower back, neck, or glutes due to overcompensation or abnormal running form. Runners might also experience difficulty when stretching.
Prevention
As well as regular rest and recovery, there are also many exercises, stretches, and workouts that can help prevent tight hips. Don’t forget about foam rolling! Add the technique below to your foam rolling routine to keep your hips feeling loose and refreshed.
Foam rolling technique
- Get in a plank position (on your forearms)
- Place the roller under the front of one hip
- Roll up and down slowly, focusing on the tight spots
- Twist to the side so you include the outside of your hip
- Spend 1-2 minutes in the area, then switch legs
- Breathe deeply throughout
Skater squats can help open up and strengthen your hips. Photo credit – MapMyRun
The two stretches below will help open up and strengthen your hips. Complete them before and after your run.
Skater squat
- Stand with your legs slightly wider than hip-width
- Squat down
- As you come up, slowly put your weight on the left leg
- Extend your right leg back
- Hold this for as long as you can, up to 60 seconds (place your hand on the ground for help balancing)
- Switch legs and repeat 10 times
Crescent lunge knee-up
- Lift your right knee up to 90 degrees
- Stretch your arms out to the side to help balance
- Bring your right knee towards your chest
- Switch legs and repeat 10 times
Training your body to run long distances isn’t all about mileage. Proper rest and recovery are just as important to any run or workout. So are stretching, cross-training, and foam rolling. Tight hips can alter your form and lead to discomfort and potentially injury. Add the two exercises mentioned to your routine to help prevent stiffness in your hips and keep working towards your goals.
Learn how to strengthen your glutes for a better runner’s butt
Runners should always keep their health and physique in proper condition. This is key to many, many happy miles! An effective training plan emphasizes a healthy diet, proper nutrition, and various runs. However, many runners are not aware of how much a better runner’s butt can help. Building strong glutes is an important aspect that helps avoid lower-body injuries and improve form. Learn about some cool tips for strengthening your glutes and start working towards a better runner’s butt. Pro tip: these glute exercises are a great addition to this effective warm-up routine.
The benefits of stronger glutes
Glute exercises can help improve your form. Credit: Scott Flathouse
The gluteal muscles play a key role in the movement and stability of your hips. Putting a focus on strengthening your glutes is a good practice during training. The top benefit of stronger glutes and a better runner’s butt, you are less prone to injuries. Other benefits include:
- improve body’s balance and stability
- can complete them anywhere
- increase in performance and endurance
- reduction in pain post-running.
Running itself isn’t enough to effectively strengthen the gluteal muscles. Take advantage of the benefits when you include these 4 glute-strengthening exercises. Whether you’re training or in the offseason, they’ll help you get a better runner’s butt. You might be sore after the first few times you use these exercises. That’s okay! Alleviate that sorenes and recover faster when you add Epsom salt baths to your recovery plan.
4 exercises to strengthen your glutes
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Squats
You can complete squats with or without weights.
Squats are a common exercise that’s particularly helpful in strengthening the gluteus maximum muscle. You can use weights if you want, but they’re not necessary. For squats,
- keep your feet shoulder-width apart
- bend your knees until your upper legs are parallel with the ground
- push through your heals
- keep your chest up
- return to an upright position, then repeat
- to start, try 3 sets of 10 squats with a 60-second rest in between each set
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Glute bridges
Hold the glute bridge for 1-2 seconds at the top.
These engage your glutes by isolating them with a unique posture. Be slow and deliberate with your movements. This is also great for your core! For glute bridges,
- lie flat on your back comfortably
- keep your legs at a 45-degree angle on a bench (or on the ground)
- lift your midsection straight up, clenching your glutes
- remain here for 1-2 seconds, slowly return to a resting position, repeat
- to start, try 3 sets of 15 glute bridges with a 60-second rest in between each set
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Lunges
You can move forward or remain stationary during lunges.
Lunges strengthen the gluteal muscles on the front portion of the legs. These can be done by either standing in place or by walking forward. For lunges,
- put your hands on your hips or hold a small weight in each hand
- place one foot forward and the other backward in a staggered position
- in one motion, lunge forward with your front leg making a 90-degree angle and your back knee barely touching the ground
- if balance is an issue, you can place your hands on your knee
- return to an upright position by pressing into your heels, alternate legs, and repeat
- to start, try 3 sets of 10 lunges with a 60-second rest in between each set
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Dumbbell step-up
Dumbbell step-ups are an excellent glute-strengthening exercise.
The dumbbell step-up is simple, yet very effective in strengthening your glutes. You will need dumbbells (or something heavy) and a box/bench/chair/curb to step on. For step-ups,
- stand in front of a raised surface in an upright position
- hold a dumbbell in each hand
- with your thigh parallel to the ground, step up onto the bench
- leave the other leg hanging
- slowly return to the initial position, alternate legs, and repeat
- to start, try 3 sets of 10 step-ups (5 for each leg) with a 60-second rest in between each set
Runners are always looking for different ways to improve their performance and reduce injury chances. Strengthening your glutes and creating a better runner’s butt is often an overlooked method of improvement. Incorporate 1 or all 4 of these exercises into your routine. It won’t take long before you begin to see and feel a difference. When you’re ready to jump to the next level, add these booty band workouts to keep strengthening your glutes.
Advice to prevent injury and improve your downhill running technique
Jogging uphill can be a difficult feat from a cardio perspective, but running downhill is a lot more challenging for your body. Why? Muscles shorten and lengthen or contract concentrically and eccentrically. Eccentric contractions require more energy and experience more wear and tear. The downhill running technique uses a lot of eccentric contraction, especially on the lower leg muscles and quadriceps. By mastering your downhill running technique, you will improve your form and put less stress on your body. Pro tip: make sure you complete those hill workouts with this advice to maintain your training during the holidays.
Tips to improve your downhill running technique
Remember, it’s important to properly warm-up before any run, especially a hill workout. This 10-minute warm-up will get you started!
Look ahead, not at your feet
The human brain is adept at instantly interpreting what the eyes see ahead. Proprioceptors in muscle, fascial, and connective tissues send direct signals to the brain about where you are on the hill. When you look ahead, it gives your body and brain enough time to respond. This allows you to use gravity to your advantage. Take a few seconds to stand and look six feet ahead of you. Now look down at your feet and get a sense of what’s happening to your hips. They’re probably behind your center of gravity. Benefits include:
- contract and shorten the quad muscles before movement
- strengthen big muscle groups like hamstrings, glutes, and quads
- strengthen hips to stabilize joints and maintain alignment
If you look ahead and engage your core your hips will stay in your center of gravity. It’s easier to absorb force, propel forward, and stabilize from this position while running downhill. Pro tip: running downhill provides a great opportunity to recover and build your mental toughness.
Engage your core
What is the core and what role does it play in your form? The core is a set of muscles that connects the lower and upper body. From the deepest to the top layer: transverse abdominus, internal obliques, rectus abdominus, and external obliques. These muscles work together to provide you with stability while helping you propel forward in your running technique. If these muscles are not working properly, the large muscles try to offer stability but with a lot of tension and alignment issues. This can worsen your injuries. When you have a strong core, you will develop a good posture. This can help maintain your center of gravity as you dart down the hill. Keep in mind, running surfaces change as you stride downhill, especially on long runs. A strong core will help you move nimbly. Pro tip: recover faster with this long-run recovery timeline.
Perform running downhill drills
Forward or lateral hops
This drill will help you develop a stable core and quick tempo. Try to stay tall the entire time while keeping your feet together. Begin by practicing for 20 seconds and work to 45 seconds.
Grassy hill
Go to a grassy area such as a park or golf course. Start with a hill that’s easy to tackle. Run down this hill with quick feet. Begin with quick repeats, anywhere from 30 to 60 seconds. This will give you more confidence and help your brain build new movement patterns.
Supine marching
This exercise engages and strengthens your core. While lying on your back, pull your belly button in, toward the spine. Engage in marching steps.
Mastering the downhill running technique is easily accomplished if you practice downhill drills, engage your core, and practice forward gazing. Better your technique and incorporate these 12 tips to make running that much easier.
Training during the holidays can be tougher, don’t let it slip with our advice
The holidays are around the corner and your training is going well. You’re progressing nicely and increasing your distance as planned. You’re feeling well, eating healthy, and have a nice routine. Don’t let any travel, excess food, or additional plans alter your training during the holidays. Maintaining your training during the holidays will lead to greater success on race day. Pro tip: if you find yourself feeling stiff, loosen up with these 4 simple stretches.
Have a plan
You already have a training plan. Stick with it! Don’t have one? Start one! Even if you have to adjust your training schedule, stick with it as best as you can. If you normally complete your long run on Saturday but can’t one weekend, switch it to Sunday. It might throw you off a bit, but sticking to your plan closely is beneficial. Either way, make sure you follow our long-run recovery timeline. Pro tip: if needed, flip your rest day with a run day to better fit your schedule.
Get an early start
If you’re used to running early, this is perfect! If you’re not, this is normally the best time to run, especially during the holidays. There’s less going on early in the morning. This gives you a better shot at knocking out that run or workout. Plus, when you get an early start you get it out of the way for the day! Training during the holidays can be tough. Chances of not completing your run increase as the day goes on. Make sure you properly warm-up.
Find a partner
Accountability is huge. Find someone to run with you and be your partner during the holidays. If you’ve already got a few training partners and can’t run with them because of travel, schedule a quick FaceTime before your run. Even a virtual get together is a great way to hold each other accountable. You can even chat afterward just like you would if you were together.
Prepare
Planning ahead is a great way to keep up your training during the holidays. If you’re traveling, take your gear with you! Make sure you have clothing that’s appropriate for the weather. Take your preferred hydration and nutrition with you. Don’t forget the smaller items like your booty band, running belt, watch, or headphones. Even if you aren’t traveling, the holidays can be time-consuming. Make sure the clothes you’ll need are ready and that all of your items are fully charged.
Reward yourself
This is the best part! The holidays can often mean great food and amazing desserts. Don’t feel bad about rewarding yourself, especially when you are training during the holidays. But at the end of the day, rewarding yourself with that dessert you’ve been eyeing is an excellent motivator.
There are many ways that your training during the holidays can be derailed. This advice will keep you going, give you the flexibility to adjust and make sure you stay on track to accomplish your goals.
