Cross Training

Supplemental Training

Footwear is an important tool for injury-free running and walking, but it is only one piece of the puzzle.  Statistics on running injuries vary, but somewhere between 30-75 percent of runners are hurt annually.  It is time we break the belief that in order to be a runner, the only thing you need to do is “run”.

Injury Prevention

The primary causes of injury for runners include muscular imbalances, biomechanical irregularities, and overuse.  To combat these issues, there are some basic injury prevention rules all runners need to adhere to as they plan out their training: good shoes, variety and ensuring muscle balance.  As an athlete, if you don’t have muscle balance, then you lose the symmetry, and that’s when you have problems.  Subsequently, muscle balance is the easiest supplement to your running or training program after a good pair of running shoes.

You don’t need to spend hours in the gym training for bulging muscles. You need just enough core, hip, and glute strength training to keep your pelvis and lower-extremity joints properly positioned.

woman sitting on the ground tying her shoelaces before running

Training Videos

Take a look at the training videos below to learn more about lunges & squats, hip flexor strength, and core strength!

Lunges & Squats

Side Lunges

Lunges and squats help runners control the hips and strengthen the quads, hamstrings, glutes and core. They also help identify weaknesses that can lead to running injuries. Since lunges require balance, you will also be indirectly working on strengthening your stability muscles, mainly the glutes minimus and glutes medius.  You can make the lunges more challenging by adding weights, performing more reps, or adding a resistance band.

Curtsy Lunges

Lunges help runners control the hips and strengthen the quads, hamstrings, gluts and core. They also help identify weaknesses that can lead to running injuries. Since lunges require balance, you will also be indirectly working on strengthening your stability muscles, mainly the glutes minimus and glutes medius.  You can make them more challenging by adding weights, performing more reps, or adding a resistance band.

Single Leg Squats

Lunges help runners control the hips and strengthen the quads, hamstrings, glutes, and core. They also help identify weaknesses that can lead to running injuries. Since lunges require balance, you will also be indirectly working on strengthening your stability muscles, mainly the glutes minimus and glutes medius.  You can make them more challenging by adding weights, performing more reps, or adding a resistance band.

Hip Flexor Strength

Sumo Squat

Hip flexors help contract and pull the thigh towards the torso, allowing you to bring your knee towards your chest as you run. When you run, you regularly shorten the major muscles in your hip flexors, instead of lengthening them, which can lead to imbalances. Runners with hip flexor muscle tightness show less glute activation while extending the hip and knee which can lead to lower back pain, tight hamstrings, knee pain, shin splints and IT Band Syndrome.

Bridge

Hip flexors help contract and pull the thigh towards the torso, allowing you to bring your knee towards your chest as you run. When you run, you regularly shorten the main muscles in your hip flexors, instead of lengthening them, which can lead to imbalances. Runners with hip flexor muscle tightness show less glutes activation while extending the hip and knee which can lead to lower back pain, tight hamstrings, knee pain, shin splints and IT Band Syndrome.

Core Strength

Push Ups

The main benefit of core strength for runners is increased stabilization in the torso. Your core muscles—the chest, back, abs, and obliques—are what keep your torso upright and engaged when you run, and reduce “wobbling” when moving your arms & legs.

Planks

The main benefit of core strength for runners is increased stabilization in the torso. Your core muscles—the chest, back, abs, and obliques—are what keep your torso upright and engaged when you run, and reduce “wobbling” when moving your arms & legs.

Bicycle Crunch

The main benefit of core strength for runners is increased stabilization in the torso. Your core muscles—the chest, back, abs, and obliques—are what keep your torso upright and engaged when you run, and reduce “wobbling” when moving your arms & legs.

Side Plank

The main benefit of core strength for runners is increased stabilization in the torso. Your core muscles—the chest, back, abs, and obliques—are what keep your torso upright and engaged when you run, and reduce “wobbling” when moving your arms & legs.

Frequently Asked Questions

living healthy with suzanne

I am Suzanne – a coach, a nurse, an educator, a wife and mom who takes a holistic and habit based approach to living a healthy life. I provide personalized guidance, support and accountability to help you reach your individual fitness, nutrition and emotional wellness goals. It is my goal to help you feel your best and live your healthiest life by working with you to create sustainable nutrition, exercise, lifestyle habits and balance in your life. Together we can make slight changes that lead to big results.

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