See how to improve your running strength, speed, and endurance with Running Anatomy, Second Edition. This new edition of the best-selling running guide delivers more exercises, more insight, and more illustrations to show you how to increase your muscle strength, optimize the efficiency of your running motion, and minimize your risk of injury.
Running Anatomy features 48 of the most effective strength exercises for runners, each with clear step-by-step descriptions and full-color anatomical illustrations highlighting the muscles in action. Each illustration helps you better understand how muscles, ligaments, and tendons all work together as your body moves.
Running Anatomy clearly links each exercise to running performance. You’ll see how to strengthen specific muscles and improve gait efficiency for faster times and more fluid runs. Plus you’ll learn how to eliminate anatomical imbalances that can lead to the most common injuries that runners face, including plantar fasciitis, lower-back pain, knee aches and strains, and torn muscles and tendons.
Feel prepared for any challenge that comes your way. You’ll find variations to train for every condition and competition—for various terrains, speeds, elevations, and distances, from sprint to marathon. You’ll also learn how new gear and technology-enhanced equipment can maximize your training and performance.
Whether you’re a fitness runner looking to conquer hills with more speed and strength or a competitive runner looking for that extra edge in performance and a finishing kick, Running Anatomy will ensure that you’re ready to achieve your personal best.
Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.
Chapter 1. The Runner in Motion
Chapter 2. Training Concepts
Chapter 3. External Factors (That Affect Performance)
Chapter 4. Feet and Ankles
Chapter 5. Legs
Chapter 6. Core
Chapter 7. Shoulders and Arms
Chapter 8. Chest and Back
Chapter 9. Injury Prevention
Chapter 10. Alternate Training Activities
Chapter 11. Gear and Advancements
Joe Puleo has been coaching distance running and track and field for 28 years. He has been the head coach for men’s and women’s cross country and track and field at Rutgers University at Camden, where he produced 10 Division III All-Americans, including two individual national champions. Simultaneously, he spent a decade coaching the USMC’s All-Marine running program, where he coached three CISM World Championship teams for the United States Armed Forces (marathon and cross country).
Mr. Puleo is the coauthor of the articles “Anteriorly Rotated Pelvis: The Negative Effects for a Distance Runner” and “Anatomy of Running Footwear,” which appeared in Techniques magazine. He is a frequent contributor to articles that have appeared in Runner’s World and other fitness publications. His first album of songs, A Life I Knew, written for the band Bannister Effect, is scheduled for release in the fall of 2018. His debut novel will be published in spring 2019.
Mr. Puleo lives in Spring City, Pennsylvania, with his family, which includes six kids and two German shepherds.
Patrick Milroy has been the chief medical officer for the Road Runners Club in Great Britain since 1998. From 1991 to 2007, he was a medical advisor and contributor to Runner’s World, and for 10 years before he was similarly involved with its precursors, Jogging magazine and Running magazine.
Dr. Milroy received the award of fellow from the Institute of Sports Medicine in 1999 and from the UK Faculty of Sport and Exercise Medicine in 2006. He has served as a medical officer for many athletic events—including the World Half Marathon Championships, Team England Commonwealth Games (four times), and British Athletics Federation—and was medical officer for the Great Britain team at the World Junior Championships (three times) and European Junior Championships (two times).
Dr. Milroy is the author of Sports Injuries, coauthor of the AAA Runner’s Guide, and author of numerous other articles on sport and exercise topics for journals, magazines, and newspapers. He is also an accomplished runner: winner of the World Medical Games 5,000 meters event and half marathon in 1980, 1982, and 1984 and winner of the European Medical Games 20K, 5K, and 1,500 meters events in 1983. His personal best in the marathon is 2 hours and 26 minutes. At the age of 65, he cycled from Los Angeles to Boston (3,300 miles) in 35 days.
He lives in Chester, United Kingdom, with his wife, Clare, near to his four children and five grandchildren.
"As a physician, exercise scientist, and masters athlete, I've come to recognize the critical importance of strength training in maximizing performance. Running Anatomy lays the groundwork for proper strength, cardiovascular, and mental training for runners of all abilities. If you're a runner looking to reach your full potential, you need to read this book."
Jason Friedman, MD—Exercise Physiologist, and National 100K Age-Group Champion
“I cannot overstate the impact Joe Puleo has had on my running career. One of the biggest challenges as an amateur elite runner is the workload balance between training and managing a career as an active-duty Marine, all while holding off injuries. Puleo's knowledge and advocacy for strength training have been force multipliers in allowing me to run fewer miles, train smarter, and continually push my boundaries as a distance runner. This book is a great addition to any athlete's library.”
Major Christine M. Taranto—Two-Time PIAA State Champion, Two-Time Marine Corps Athlete of the Year, Second Place Marine Corps Marathon (2015)
Learn this exercise: bridge with leg kick
As mentioned in the introduction to these exercises, a runner who has weak glutes - or a problem with glute "firing" patterns - requires other muscles to assume the glutes’ responsibilities.
Execution
- Lie supine (on your back) with both knees bent.
- Lift your hips into the air as high as you can, simultaneously squeezing your glutes and keeping your scapulae on the floor.
- Once you are in the bridge position, extend one lower leg straight out and hold for 5 seconds.
- Lower the leg, then kick and hold with the opposite leg.
Muscles Involved
- Primary: Gluteus maximus, gluteus medius, gluteus minimus, rectus abdominis, transversus abdominis
- Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris)
Technique Tips
- Maintain full extension in the bridge position (don't let the core sag) while slowly raising and lowering each leg.
- Raise to full extension without hyperextending.
Running Focus
As mentioned in the introduction to these exercises, a runner who has weak glutes - or a problem with glute "firing" patterns - requires other muscles to assume the glutes' responsibilities. Ideally, even for distance runners, the glutes (not the quadriceps) should serve as the powerhouse of lower-body strength. However, since this exercise uses only body weight, it primarily develops the firing of the muscle. In other words, strength development is secondary; therefore, bridges can be complemented by squat exercises (chapter 5),which focus on developing strength.
Variation
Weighted Bridge With Leg Kick
Assume the bridge position with the legs bent and a dumbbell resting on the front of each upper thigh (anterior hip). Perform the exercise in the usual manner with the dumbbells increasing the resistance.
Learn more about Running Anatomy, Second Edition.
Learn this exercise: frogger
The frogger is a propulsive exercise that requires the athlete to explode from the start position by engaging the quadriceps, hamstrings, and glutes.
Midair position.
Execution
- Position the body in a full squat position with the feet slightly apart and the thighs horizontal to the ground. The lower back is gently arched, the head is centered, and the chin is slightly raised. The arms are extended in front of the body.
- Inhale deeply while sweeping the arms backward and then quickly forward, thus developing momentum to help the legs explode from the full squat position at a 60-degree angle as the arms are thrown above the head. Upon reaching the apex of the jump, prepare to land. Upon landing, lower the body into the same position (full squat) as when the exercise started.
- The movement will carry you slightly forward, thus emphasizing strength in both the vertical and the horizontal plane.
- Upon reestablishing proper squat form, immediately repeat the jump.
Muscles Involved
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus maximus, gastrocnemius, soleus
- Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris), deltoid, rectus abdominis, external oblique, internal oblique
Running Focus
The frogger is a propulsive exercise that requires the athlete to explode from the start position by engaging the quadriceps, hamstrings, and glutes. It offers a practical application for sprinters (starting from a block) and, like all plyometric exercises, can also help distance runners increase running economy by strengthening the affected muscles, thus reducing energy consumption.
Learn more about Running Anatomy, Second Edition.
What is plantar fasciitis?
Plantar fasciitis can be such a painful condition that it often prevents any running at all. This sheet of fibrous tissue runs between the metatarsal heads and its insertion in the calcaneus (next to the Achilles tendon).
Plantar fasciitis can be such a painful condition that it often prevents any running at all. This sheet of fibrous tissue runs between the metatarsal heads and its insertion in the calcaneus (next to the Achilles tendon; figure 9.4). Its weakest part is found at the heel, where it becomes injured. The typical sufferer winces when the underside of the heel is even lightly touched. If the exercises presented in this chapter are ineffective, then a physician's steroid injection can produce a cure. A better long-term solution, however, is to seek knowledge of why the injury occurred and address that cause.
 |  |
Figure 9.4 Foot: (a) underside showing plantar fascia; (b) medial side.
Why does plantar fasciitis occur? Like many running injuries, it happens due to some very specific reasons and some very general ones. Not every runner suffers plantar fasciitis for the same reason, but they all suffer. For instance, some runners wear stability shoes with a low arch when they have a high-arched foot. The discrepancy between arch height and arch support allows the plantar fascia to collapse or stretch into the empty space, which can result in micro tears in the fascia or pull the fascia away from its insertion into the bottom of the calcaneus. In another example, runners with chronically tight calf muscles may develop plantar fasciitis because the tight calf muscles tighten the Achilles tendon to which they are attached, which in turn causes the ankle to lose its ability to dorsiflex. This lack of dorsiflexion can cause the plantar fascia to tighten and become inflamed.
In short, the potential causes of plantar fasciitis are practically limitless. In contrast, the treatment options are rather limited - and not always effective. Cortisone shots may work, but where exactly should the shot be administered, given that the fascia extends for the length of the foot and into the heel? Another treatment method involves night splinting to stretch the calf muscles; however, because the calf muscles and the Achilles tendon don't connect directly to the plantar fascia in adults, this approach does not provide a guaranteed fix. Adding an arch support may also makes sense, but is the added arch support shaped correctly, and does it change the foot's natural biomechanics?
Most likely, the wisest way to address plantar fasciitis is to stretch and strengthen the entire foot, the ankle, and the calf complex. Ideally, rolling the foot over a hard rubber ball, a golf ball, or another round surface with sufficient density would possibly eliminate some fascial adhesions and serve as a good way to start rehabbing the injury. Also, some of the exercises included in chapter 4 (such as the heel raises and the dorsiflexion with ankle weights) can help stretch and strengthen the plantar fascia and, one hopes, enable pain-free running.
Learn more about Running Anatomy, Second Edition.
Learn this exercise: bridge with leg kick
As mentioned in the introduction to these exercises, a runner who has weak glutes - or a problem with glute "firing" patterns - requires other muscles to assume the glutes’ responsibilities.
Execution
- Lie supine (on your back) with both knees bent.
- Lift your hips into the air as high as you can, simultaneously squeezing your glutes and keeping your scapulae on the floor.
- Once you are in the bridge position, extend one lower leg straight out and hold for 5 seconds.
- Lower the leg, then kick and hold with the opposite leg.
Muscles Involved
- Primary: Gluteus maximus, gluteus medius, gluteus minimus, rectus abdominis, transversus abdominis
- Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris)
Technique Tips
- Maintain full extension in the bridge position (don't let the core sag) while slowly raising and lowering each leg.
- Raise to full extension without hyperextending.
Running Focus
As mentioned in the introduction to these exercises, a runner who has weak glutes - or a problem with glute "firing" patterns - requires other muscles to assume the glutes' responsibilities. Ideally, even for distance runners, the glutes (not the quadriceps) should serve as the powerhouse of lower-body strength. However, since this exercise uses only body weight, it primarily develops the firing of the muscle. In other words, strength development is secondary; therefore, bridges can be complemented by squat exercises (chapter 5),which focus on developing strength.
Variation
Weighted Bridge With Leg Kick
Assume the bridge position with the legs bent and a dumbbell resting on the front of each upper thigh (anterior hip). Perform the exercise in the usual manner with the dumbbells increasing the resistance.
Learn more about Running Anatomy, Second Edition.
Learn this exercise: frogger
The frogger is a propulsive exercise that requires the athlete to explode from the start position by engaging the quadriceps, hamstrings, and glutes.
Midair position.
Execution
- Position the body in a full squat position with the feet slightly apart and the thighs horizontal to the ground. The lower back is gently arched, the head is centered, and the chin is slightly raised. The arms are extended in front of the body.
- Inhale deeply while sweeping the arms backward and then quickly forward, thus developing momentum to help the legs explode from the full squat position at a 60-degree angle as the arms are thrown above the head. Upon reaching the apex of the jump, prepare to land. Upon landing, lower the body into the same position (full squat) as when the exercise started.
- The movement will carry you slightly forward, thus emphasizing strength in both the vertical and the horizontal plane.
- Upon reestablishing proper squat form, immediately repeat the jump.
Muscles Involved
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus maximus, gastrocnemius, soleus
- Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris), deltoid, rectus abdominis, external oblique, internal oblique
Running Focus
The frogger is a propulsive exercise that requires the athlete to explode from the start position by engaging the quadriceps, hamstrings, and glutes. It offers a practical application for sprinters (starting from a block) and, like all plyometric exercises, can also help distance runners increase running economy by strengthening the affected muscles, thus reducing energy consumption.
Learn more about Running Anatomy, Second Edition.
What is plantar fasciitis?
Plantar fasciitis can be such a painful condition that it often prevents any running at all. This sheet of fibrous tissue runs between the metatarsal heads and its insertion in the calcaneus (next to the Achilles tendon).
Plantar fasciitis can be such a painful condition that it often prevents any running at all. This sheet of fibrous tissue runs between the metatarsal heads and its insertion in the calcaneus (next to the Achilles tendon; figure 9.4). Its weakest part is found at the heel, where it becomes injured. The typical sufferer winces when the underside of the heel is even lightly touched. If the exercises presented in this chapter are ineffective, then a physician's steroid injection can produce a cure. A better long-term solution, however, is to seek knowledge of why the injury occurred and address that cause.
| |
Figure 9.4 Foot: (a) underside showing plantar fascia; (b) medial side.
Why does plantar fasciitis occur? Like many running injuries, it happens due to some very specific reasons and some very general ones. Not every runner suffers plantar fasciitis for the same reason, but they all suffer. For instance, some runners wear stability shoes with a low arch when they have a high-arched foot. The discrepancy between arch height and arch support allows the plantar fascia to collapse or stretch into the empty space, which can result in micro tears in the fascia or pull the fascia away from its insertion into the bottom of the calcaneus. In another example, runners with chronically tight calf muscles may develop plantar fasciitis because the tight calf muscles tighten the Achilles tendon to which they are attached, which in turn causes the ankle to lose its ability to dorsiflex. This lack of dorsiflexion can cause the plantar fascia to tighten and become inflamed.
In short, the potential causes of plantar fasciitis are practically limitless. In contrast, the treatment options are rather limited - and not always effective. Cortisone shots may work, but where exactly should the shot be administered, given that the fascia extends for the length of the foot and into the heel? Another treatment method involves night splinting to stretch the calf muscles; however, because the calf muscles and the Achilles tendon don't connect directly to the plantar fascia in adults, this approach does not provide a guaranteed fix. Adding an arch support may also makes sense, but is the added arch support shaped correctly, and does it change the foot's natural biomechanics?
Most likely, the wisest way to address plantar fasciitis is to stretch and strengthen the entire foot, the ankle, and the calf complex. Ideally, rolling the foot over a hard rubber ball, a golf ball, or another round surface with sufficient density would possibly eliminate some fascial adhesions and serve as a good way to start rehabbing the injury. Also, some of the exercises included in chapter 4 (such as the heel raises and the dorsiflexion with ankle weights) can help stretch and strengthen the plantar fascia and, one hopes, enable pain-free running.
Learn more about Running Anatomy, Second Edition.
Learn this exercise: bridge with leg kick
As mentioned in the introduction to these exercises, a runner who has weak glutes - or a problem with glute "firing" patterns - requires other muscles to assume the glutes’ responsibilities.
Execution
- Lie supine (on your back) with both knees bent.
- Lift your hips into the air as high as you can, simultaneously squeezing your glutes and keeping your scapulae on the floor.
- Once you are in the bridge position, extend one lower leg straight out and hold for 5 seconds.
- Lower the leg, then kick and hold with the opposite leg.
Muscles Involved
- Primary: Gluteus maximus, gluteus medius, gluteus minimus, rectus abdominis, transversus abdominis
- Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris)
Technique Tips
- Maintain full extension in the bridge position (don't let the core sag) while slowly raising and lowering each leg.
- Raise to full extension without hyperextending.
Running Focus
As mentioned in the introduction to these exercises, a runner who has weak glutes - or a problem with glute "firing" patterns - requires other muscles to assume the glutes' responsibilities. Ideally, even for distance runners, the glutes (not the quadriceps) should serve as the powerhouse of lower-body strength. However, since this exercise uses only body weight, it primarily develops the firing of the muscle. In other words, strength development is secondary; therefore, bridges can be complemented by squat exercises (chapter 5),which focus on developing strength.
Variation
Weighted Bridge With Leg Kick
Assume the bridge position with the legs bent and a dumbbell resting on the front of each upper thigh (anterior hip). Perform the exercise in the usual manner with the dumbbells increasing the resistance.
Learn more about Running Anatomy, Second Edition.
Learn this exercise: frogger
The frogger is a propulsive exercise that requires the athlete to explode from the start position by engaging the quadriceps, hamstrings, and glutes.
Midair position.
Execution
- Position the body in a full squat position with the feet slightly apart and the thighs horizontal to the ground. The lower back is gently arched, the head is centered, and the chin is slightly raised. The arms are extended in front of the body.
- Inhale deeply while sweeping the arms backward and then quickly forward, thus developing momentum to help the legs explode from the full squat position at a 60-degree angle as the arms are thrown above the head. Upon reaching the apex of the jump, prepare to land. Upon landing, lower the body into the same position (full squat) as when the exercise started.
- The movement will carry you slightly forward, thus emphasizing strength in both the vertical and the horizontal plane.
- Upon reestablishing proper squat form, immediately repeat the jump.
Muscles Involved
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus maximus, gastrocnemius, soleus
- Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris), deltoid, rectus abdominis, external oblique, internal oblique
Running Focus
The frogger is a propulsive exercise that requires the athlete to explode from the start position by engaging the quadriceps, hamstrings, and glutes. It offers a practical application for sprinters (starting from a block) and, like all plyometric exercises, can also help distance runners increase running economy by strengthening the affected muscles, thus reducing energy consumption.
Learn more about Running Anatomy, Second Edition.
What is plantar fasciitis?
Plantar fasciitis can be such a painful condition that it often prevents any running at all. This sheet of fibrous tissue runs between the metatarsal heads and its insertion in the calcaneus (next to the Achilles tendon).
Plantar fasciitis can be such a painful condition that it often prevents any running at all. This sheet of fibrous tissue runs between the metatarsal heads and its insertion in the calcaneus (next to the Achilles tendon; figure 9.4). Its weakest part is found at the heel, where it becomes injured. The typical sufferer winces when the underside of the heel is even lightly touched. If the exercises presented in this chapter are ineffective, then a physician's steroid injection can produce a cure. A better long-term solution, however, is to seek knowledge of why the injury occurred and address that cause.
| |
Figure 9.4 Foot: (a) underside showing plantar fascia; (b) medial side.
Why does plantar fasciitis occur? Like many running injuries, it happens due to some very specific reasons and some very general ones. Not every runner suffers plantar fasciitis for the same reason, but they all suffer. For instance, some runners wear stability shoes with a low arch when they have a high-arched foot. The discrepancy between arch height and arch support allows the plantar fascia to collapse or stretch into the empty space, which can result in micro tears in the fascia or pull the fascia away from its insertion into the bottom of the calcaneus. In another example, runners with chronically tight calf muscles may develop plantar fasciitis because the tight calf muscles tighten the Achilles tendon to which they are attached, which in turn causes the ankle to lose its ability to dorsiflex. This lack of dorsiflexion can cause the plantar fascia to tighten and become inflamed.
In short, the potential causes of plantar fasciitis are practically limitless. In contrast, the treatment options are rather limited - and not always effective. Cortisone shots may work, but where exactly should the shot be administered, given that the fascia extends for the length of the foot and into the heel? Another treatment method involves night splinting to stretch the calf muscles; however, because the calf muscles and the Achilles tendon don't connect directly to the plantar fascia in adults, this approach does not provide a guaranteed fix. Adding an arch support may also makes sense, but is the added arch support shaped correctly, and does it change the foot's natural biomechanics?
Most likely, the wisest way to address plantar fasciitis is to stretch and strengthen the entire foot, the ankle, and the calf complex. Ideally, rolling the foot over a hard rubber ball, a golf ball, or another round surface with sufficient density would possibly eliminate some fascial adhesions and serve as a good way to start rehabbing the injury. Also, some of the exercises included in chapter 4 (such as the heel raises and the dorsiflexion with ankle weights) can help stretch and strengthen the plantar fascia and, one hopes, enable pain-free running.
Learn more about Running Anatomy, Second Edition.
Learn this exercise: bridge with leg kick
As mentioned in the introduction to these exercises, a runner who has weak glutes - or a problem with glute "firing" patterns - requires other muscles to assume the glutes’ responsibilities.
Execution
- Lie supine (on your back) with both knees bent.
- Lift your hips into the air as high as you can, simultaneously squeezing your glutes and keeping your scapulae on the floor.
- Once you are in the bridge position, extend one lower leg straight out and hold for 5 seconds.
- Lower the leg, then kick and hold with the opposite leg.
Muscles Involved
- Primary: Gluteus maximus, gluteus medius, gluteus minimus, rectus abdominis, transversus abdominis
- Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris)
Technique Tips
- Maintain full extension in the bridge position (don't let the core sag) while slowly raising and lowering each leg.
- Raise to full extension without hyperextending.
Running Focus
As mentioned in the introduction to these exercises, a runner who has weak glutes - or a problem with glute "firing" patterns - requires other muscles to assume the glutes' responsibilities. Ideally, even for distance runners, the glutes (not the quadriceps) should serve as the powerhouse of lower-body strength. However, since this exercise uses only body weight, it primarily develops the firing of the muscle. In other words, strength development is secondary; therefore, bridges can be complemented by squat exercises (chapter 5),which focus on developing strength.
Variation
Weighted Bridge With Leg Kick
Assume the bridge position with the legs bent and a dumbbell resting on the front of each upper thigh (anterior hip). Perform the exercise in the usual manner with the dumbbells increasing the resistance.
Learn more about Running Anatomy, Second Edition.
Learn this exercise: frogger
The frogger is a propulsive exercise that requires the athlete to explode from the start position by engaging the quadriceps, hamstrings, and glutes.
Midair position.
Execution
- Position the body in a full squat position with the feet slightly apart and the thighs horizontal to the ground. The lower back is gently arched, the head is centered, and the chin is slightly raised. The arms are extended in front of the body.
- Inhale deeply while sweeping the arms backward and then quickly forward, thus developing momentum to help the legs explode from the full squat position at a 60-degree angle as the arms are thrown above the head. Upon reaching the apex of the jump, prepare to land. Upon landing, lower the body into the same position (full squat) as when the exercise started.
- The movement will carry you slightly forward, thus emphasizing strength in both the vertical and the horizontal plane.
- Upon reestablishing proper squat form, immediately repeat the jump.
Muscles Involved
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus maximus, gastrocnemius, soleus
- Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris), deltoid, rectus abdominis, external oblique, internal oblique
Running Focus
The frogger is a propulsive exercise that requires the athlete to explode from the start position by engaging the quadriceps, hamstrings, and glutes. It offers a practical application for sprinters (starting from a block) and, like all plyometric exercises, can also help distance runners increase running economy by strengthening the affected muscles, thus reducing energy consumption.
Learn more about Running Anatomy, Second Edition.
What is plantar fasciitis?
Plantar fasciitis can be such a painful condition that it often prevents any running at all. This sheet of fibrous tissue runs between the metatarsal heads and its insertion in the calcaneus (next to the Achilles tendon).
Plantar fasciitis can be such a painful condition that it often prevents any running at all. This sheet of fibrous tissue runs between the metatarsal heads and its insertion in the calcaneus (next to the Achilles tendon; figure 9.4). Its weakest part is found at the heel, where it becomes injured. The typical sufferer winces when the underside of the heel is even lightly touched. If the exercises presented in this chapter are ineffective, then a physician's steroid injection can produce a cure. A better long-term solution, however, is to seek knowledge of why the injury occurred and address that cause.
| |
Figure 9.4 Foot: (a) underside showing plantar fascia; (b) medial side.
Why does plantar fasciitis occur? Like many running injuries, it happens due to some very specific reasons and some very general ones. Not every runner suffers plantar fasciitis for the same reason, but they all suffer. For instance, some runners wear stability shoes with a low arch when they have a high-arched foot. The discrepancy between arch height and arch support allows the plantar fascia to collapse or stretch into the empty space, which can result in micro tears in the fascia or pull the fascia away from its insertion into the bottom of the calcaneus. In another example, runners with chronically tight calf muscles may develop plantar fasciitis because the tight calf muscles tighten the Achilles tendon to which they are attached, which in turn causes the ankle to lose its ability to dorsiflex. This lack of dorsiflexion can cause the plantar fascia to tighten and become inflamed.
In short, the potential causes of plantar fasciitis are practically limitless. In contrast, the treatment options are rather limited - and not always effective. Cortisone shots may work, but where exactly should the shot be administered, given that the fascia extends for the length of the foot and into the heel? Another treatment method involves night splinting to stretch the calf muscles; however, because the calf muscles and the Achilles tendon don't connect directly to the plantar fascia in adults, this approach does not provide a guaranteed fix. Adding an arch support may also makes sense, but is the added arch support shaped correctly, and does it change the foot's natural biomechanics?
Most likely, the wisest way to address plantar fasciitis is to stretch and strengthen the entire foot, the ankle, and the calf complex. Ideally, rolling the foot over a hard rubber ball, a golf ball, or another round surface with sufficient density would possibly eliminate some fascial adhesions and serve as a good way to start rehabbing the injury. Also, some of the exercises included in chapter 4 (such as the heel raises and the dorsiflexion with ankle weights) can help stretch and strengthen the plantar fascia and, one hopes, enable pain-free running.
Learn more about Running Anatomy, Second Edition.
Learn this exercise: bridge with leg kick
As mentioned in the introduction to these exercises, a runner who has weak glutes - or a problem with glute "firing" patterns - requires other muscles to assume the glutes’ responsibilities.
Execution
- Lie supine (on your back) with both knees bent.
- Lift your hips into the air as high as you can, simultaneously squeezing your glutes and keeping your scapulae on the floor.
- Once you are in the bridge position, extend one lower leg straight out and hold for 5 seconds.
- Lower the leg, then kick and hold with the opposite leg.
Muscles Involved
- Primary: Gluteus maximus, gluteus medius, gluteus minimus, rectus abdominis, transversus abdominis
- Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris)
Technique Tips
- Maintain full extension in the bridge position (don't let the core sag) while slowly raising and lowering each leg.
- Raise to full extension without hyperextending.
Running Focus
As mentioned in the introduction to these exercises, a runner who has weak glutes - or a problem with glute "firing" patterns - requires other muscles to assume the glutes' responsibilities. Ideally, even for distance runners, the glutes (not the quadriceps) should serve as the powerhouse of lower-body strength. However, since this exercise uses only body weight, it primarily develops the firing of the muscle. In other words, strength development is secondary; therefore, bridges can be complemented by squat exercises (chapter 5),which focus on developing strength.
Variation
Weighted Bridge With Leg Kick
Assume the bridge position with the legs bent and a dumbbell resting on the front of each upper thigh (anterior hip). Perform the exercise in the usual manner with the dumbbells increasing the resistance.
Learn more about Running Anatomy, Second Edition.
Learn this exercise: frogger
The frogger is a propulsive exercise that requires the athlete to explode from the start position by engaging the quadriceps, hamstrings, and glutes.
Midair position.
Execution
- Position the body in a full squat position with the feet slightly apart and the thighs horizontal to the ground. The lower back is gently arched, the head is centered, and the chin is slightly raised. The arms are extended in front of the body.
- Inhale deeply while sweeping the arms backward and then quickly forward, thus developing momentum to help the legs explode from the full squat position at a 60-degree angle as the arms are thrown above the head. Upon reaching the apex of the jump, prepare to land. Upon landing, lower the body into the same position (full squat) as when the exercise started.
- The movement will carry you slightly forward, thus emphasizing strength in both the vertical and the horizontal plane.
- Upon reestablishing proper squat form, immediately repeat the jump.
Muscles Involved
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus maximus, gastrocnemius, soleus
- Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris), deltoid, rectus abdominis, external oblique, internal oblique
Running Focus
The frogger is a propulsive exercise that requires the athlete to explode from the start position by engaging the quadriceps, hamstrings, and glutes. It offers a practical application for sprinters (starting from a block) and, like all plyometric exercises, can also help distance runners increase running economy by strengthening the affected muscles, thus reducing energy consumption.
Learn more about Running Anatomy, Second Edition.
What is plantar fasciitis?
Plantar fasciitis can be such a painful condition that it often prevents any running at all. This sheet of fibrous tissue runs between the metatarsal heads and its insertion in the calcaneus (next to the Achilles tendon).
Plantar fasciitis can be such a painful condition that it often prevents any running at all. This sheet of fibrous tissue runs between the metatarsal heads and its insertion in the calcaneus (next to the Achilles tendon; figure 9.4). Its weakest part is found at the heel, where it becomes injured. The typical sufferer winces when the underside of the heel is even lightly touched. If the exercises presented in this chapter are ineffective, then a physician's steroid injection can produce a cure. A better long-term solution, however, is to seek knowledge of why the injury occurred and address that cause.
| |
Figure 9.4 Foot: (a) underside showing plantar fascia; (b) medial side.
Why does plantar fasciitis occur? Like many running injuries, it happens due to some very specific reasons and some very general ones. Not every runner suffers plantar fasciitis for the same reason, but they all suffer. For instance, some runners wear stability shoes with a low arch when they have a high-arched foot. The discrepancy between arch height and arch support allows the plantar fascia to collapse or stretch into the empty space, which can result in micro tears in the fascia or pull the fascia away from its insertion into the bottom of the calcaneus. In another example, runners with chronically tight calf muscles may develop plantar fasciitis because the tight calf muscles tighten the Achilles tendon to which they are attached, which in turn causes the ankle to lose its ability to dorsiflex. This lack of dorsiflexion can cause the plantar fascia to tighten and become inflamed.
In short, the potential causes of plantar fasciitis are practically limitless. In contrast, the treatment options are rather limited - and not always effective. Cortisone shots may work, but where exactly should the shot be administered, given that the fascia extends for the length of the foot and into the heel? Another treatment method involves night splinting to stretch the calf muscles; however, because the calf muscles and the Achilles tendon don't connect directly to the plantar fascia in adults, this approach does not provide a guaranteed fix. Adding an arch support may also makes sense, but is the added arch support shaped correctly, and does it change the foot's natural biomechanics?
Most likely, the wisest way to address plantar fasciitis is to stretch and strengthen the entire foot, the ankle, and the calf complex. Ideally, rolling the foot over a hard rubber ball, a golf ball, or another round surface with sufficient density would possibly eliminate some fascial adhesions and serve as a good way to start rehabbing the injury. Also, some of the exercises included in chapter 4 (such as the heel raises and the dorsiflexion with ankle weights) can help stretch and strengthen the plantar fascia and, one hopes, enable pain-free running.
Learn more about Running Anatomy, Second Edition.
Learn this exercise: bridge with leg kick
As mentioned in the introduction to these exercises, a runner who has weak glutes - or a problem with glute "firing" patterns - requires other muscles to assume the glutes’ responsibilities.
Execution
- Lie supine (on your back) with both knees bent.
- Lift your hips into the air as high as you can, simultaneously squeezing your glutes and keeping your scapulae on the floor.
- Once you are in the bridge position, extend one lower leg straight out and hold for 5 seconds.
- Lower the leg, then kick and hold with the opposite leg.
Muscles Involved
- Primary: Gluteus maximus, gluteus medius, gluteus minimus, rectus abdominis, transversus abdominis
- Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris)
Technique Tips
- Maintain full extension in the bridge position (don't let the core sag) while slowly raising and lowering each leg.
- Raise to full extension without hyperextending.
Running Focus
As mentioned in the introduction to these exercises, a runner who has weak glutes - or a problem with glute "firing" patterns - requires other muscles to assume the glutes' responsibilities. Ideally, even for distance runners, the glutes (not the quadriceps) should serve as the powerhouse of lower-body strength. However, since this exercise uses only body weight, it primarily develops the firing of the muscle. In other words, strength development is secondary; therefore, bridges can be complemented by squat exercises (chapter 5),which focus on developing strength.
Variation
Weighted Bridge With Leg Kick
Assume the bridge position with the legs bent and a dumbbell resting on the front of each upper thigh (anterior hip). Perform the exercise in the usual manner with the dumbbells increasing the resistance.
Learn more about Running Anatomy, Second Edition.
Learn this exercise: frogger
The frogger is a propulsive exercise that requires the athlete to explode from the start position by engaging the quadriceps, hamstrings, and glutes.
Midair position.
Execution
- Position the body in a full squat position with the feet slightly apart and the thighs horizontal to the ground. The lower back is gently arched, the head is centered, and the chin is slightly raised. The arms are extended in front of the body.
- Inhale deeply while sweeping the arms backward and then quickly forward, thus developing momentum to help the legs explode from the full squat position at a 60-degree angle as the arms are thrown above the head. Upon reaching the apex of the jump, prepare to land. Upon landing, lower the body into the same position (full squat) as when the exercise started.
- The movement will carry you slightly forward, thus emphasizing strength in both the vertical and the horizontal plane.
- Upon reestablishing proper squat form, immediately repeat the jump.
Muscles Involved
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus maximus, gastrocnemius, soleus
- Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris), deltoid, rectus abdominis, external oblique, internal oblique
Running Focus
The frogger is a propulsive exercise that requires the athlete to explode from the start position by engaging the quadriceps, hamstrings, and glutes. It offers a practical application for sprinters (starting from a block) and, like all plyometric exercises, can also help distance runners increase running economy by strengthening the affected muscles, thus reducing energy consumption.
Learn more about Running Anatomy, Second Edition.
What is plantar fasciitis?
Plantar fasciitis can be such a painful condition that it often prevents any running at all. This sheet of fibrous tissue runs between the metatarsal heads and its insertion in the calcaneus (next to the Achilles tendon).
Plantar fasciitis can be such a painful condition that it often prevents any running at all. This sheet of fibrous tissue runs between the metatarsal heads and its insertion in the calcaneus (next to the Achilles tendon; figure 9.4). Its weakest part is found at the heel, where it becomes injured. The typical sufferer winces when the underside of the heel is even lightly touched. If the exercises presented in this chapter are ineffective, then a physician's steroid injection can produce a cure. A better long-term solution, however, is to seek knowledge of why the injury occurred and address that cause.
| |
Figure 9.4 Foot: (a) underside showing plantar fascia; (b) medial side.
Why does plantar fasciitis occur? Like many running injuries, it happens due to some very specific reasons and some very general ones. Not every runner suffers plantar fasciitis for the same reason, but they all suffer. For instance, some runners wear stability shoes with a low arch when they have a high-arched foot. The discrepancy between arch height and arch support allows the plantar fascia to collapse or stretch into the empty space, which can result in micro tears in the fascia or pull the fascia away from its insertion into the bottom of the calcaneus. In another example, runners with chronically tight calf muscles may develop plantar fasciitis because the tight calf muscles tighten the Achilles tendon to which they are attached, which in turn causes the ankle to lose its ability to dorsiflex. This lack of dorsiflexion can cause the plantar fascia to tighten and become inflamed.
In short, the potential causes of plantar fasciitis are practically limitless. In contrast, the treatment options are rather limited - and not always effective. Cortisone shots may work, but where exactly should the shot be administered, given that the fascia extends for the length of the foot and into the heel? Another treatment method involves night splinting to stretch the calf muscles; however, because the calf muscles and the Achilles tendon don't connect directly to the plantar fascia in adults, this approach does not provide a guaranteed fix. Adding an arch support may also makes sense, but is the added arch support shaped correctly, and does it change the foot's natural biomechanics?
Most likely, the wisest way to address plantar fasciitis is to stretch and strengthen the entire foot, the ankle, and the calf complex. Ideally, rolling the foot over a hard rubber ball, a golf ball, or another round surface with sufficient density would possibly eliminate some fascial adhesions and serve as a good way to start rehabbing the injury. Also, some of the exercises included in chapter 4 (such as the heel raises and the dorsiflexion with ankle weights) can help stretch and strengthen the plantar fascia and, one hopes, enable pain-free running.
Learn more about Running Anatomy, Second Edition.
Learn this exercise: bridge with leg kick
As mentioned in the introduction to these exercises, a runner who has weak glutes - or a problem with glute "firing" patterns - requires other muscles to assume the glutes’ responsibilities.
Execution
- Lie supine (on your back) with both knees bent.
- Lift your hips into the air as high as you can, simultaneously squeezing your glutes and keeping your scapulae on the floor.
- Once you are in the bridge position, extend one lower leg straight out and hold for 5 seconds.
- Lower the leg, then kick and hold with the opposite leg.
Muscles Involved
- Primary: Gluteus maximus, gluteus medius, gluteus minimus, rectus abdominis, transversus abdominis
- Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris)
Technique Tips
- Maintain full extension in the bridge position (don't let the core sag) while slowly raising and lowering each leg.
- Raise to full extension without hyperextending.
Running Focus
As mentioned in the introduction to these exercises, a runner who has weak glutes - or a problem with glute "firing" patterns - requires other muscles to assume the glutes' responsibilities. Ideally, even for distance runners, the glutes (not the quadriceps) should serve as the powerhouse of lower-body strength. However, since this exercise uses only body weight, it primarily develops the firing of the muscle. In other words, strength development is secondary; therefore, bridges can be complemented by squat exercises (chapter 5),which focus on developing strength.
Variation
Weighted Bridge With Leg Kick
Assume the bridge position with the legs bent and a dumbbell resting on the front of each upper thigh (anterior hip). Perform the exercise in the usual manner with the dumbbells increasing the resistance.
Learn more about Running Anatomy, Second Edition.
Learn this exercise: frogger
The frogger is a propulsive exercise that requires the athlete to explode from the start position by engaging the quadriceps, hamstrings, and glutes.
Midair position.
Execution
- Position the body in a full squat position with the feet slightly apart and the thighs horizontal to the ground. The lower back is gently arched, the head is centered, and the chin is slightly raised. The arms are extended in front of the body.
- Inhale deeply while sweeping the arms backward and then quickly forward, thus developing momentum to help the legs explode from the full squat position at a 60-degree angle as the arms are thrown above the head. Upon reaching the apex of the jump, prepare to land. Upon landing, lower the body into the same position (full squat) as when the exercise started.
- The movement will carry you slightly forward, thus emphasizing strength in both the vertical and the horizontal plane.
- Upon reestablishing proper squat form, immediately repeat the jump.
Muscles Involved
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus maximus, gastrocnemius, soleus
- Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris), deltoid, rectus abdominis, external oblique, internal oblique
Running Focus
The frogger is a propulsive exercise that requires the athlete to explode from the start position by engaging the quadriceps, hamstrings, and glutes. It offers a practical application for sprinters (starting from a block) and, like all plyometric exercises, can also help distance runners increase running economy by strengthening the affected muscles, thus reducing energy consumption.
Learn more about Running Anatomy, Second Edition.
What is plantar fasciitis?
Plantar fasciitis can be such a painful condition that it often prevents any running at all. This sheet of fibrous tissue runs between the metatarsal heads and its insertion in the calcaneus (next to the Achilles tendon).
Plantar fasciitis can be such a painful condition that it often prevents any running at all. This sheet of fibrous tissue runs between the metatarsal heads and its insertion in the calcaneus (next to the Achilles tendon; figure 9.4). Its weakest part is found at the heel, where it becomes injured. The typical sufferer winces when the underside of the heel is even lightly touched. If the exercises presented in this chapter are ineffective, then a physician's steroid injection can produce a cure. A better long-term solution, however, is to seek knowledge of why the injury occurred and address that cause.
| |
Figure 9.4 Foot: (a) underside showing plantar fascia; (b) medial side.
Why does plantar fasciitis occur? Like many running injuries, it happens due to some very specific reasons and some very general ones. Not every runner suffers plantar fasciitis for the same reason, but they all suffer. For instance, some runners wear stability shoes with a low arch when they have a high-arched foot. The discrepancy between arch height and arch support allows the plantar fascia to collapse or stretch into the empty space, which can result in micro tears in the fascia or pull the fascia away from its insertion into the bottom of the calcaneus. In another example, runners with chronically tight calf muscles may develop plantar fasciitis because the tight calf muscles tighten the Achilles tendon to which they are attached, which in turn causes the ankle to lose its ability to dorsiflex. This lack of dorsiflexion can cause the plantar fascia to tighten and become inflamed.
In short, the potential causes of plantar fasciitis are practically limitless. In contrast, the treatment options are rather limited - and not always effective. Cortisone shots may work, but where exactly should the shot be administered, given that the fascia extends for the length of the foot and into the heel? Another treatment method involves night splinting to stretch the calf muscles; however, because the calf muscles and the Achilles tendon don't connect directly to the plantar fascia in adults, this approach does not provide a guaranteed fix. Adding an arch support may also makes sense, but is the added arch support shaped correctly, and does it change the foot's natural biomechanics?
Most likely, the wisest way to address plantar fasciitis is to stretch and strengthen the entire foot, the ankle, and the calf complex. Ideally, rolling the foot over a hard rubber ball, a golf ball, or another round surface with sufficient density would possibly eliminate some fascial adhesions and serve as a good way to start rehabbing the injury. Also, some of the exercises included in chapter 4 (such as the heel raises and the dorsiflexion with ankle weights) can help stretch and strengthen the plantar fascia and, one hopes, enable pain-free running.
Learn more about Running Anatomy, Second Edition.
Learn this exercise: bridge with leg kick
As mentioned in the introduction to these exercises, a runner who has weak glutes - or a problem with glute "firing" patterns - requires other muscles to assume the glutes’ responsibilities.
Execution
- Lie supine (on your back) with both knees bent.
- Lift your hips into the air as high as you can, simultaneously squeezing your glutes and keeping your scapulae on the floor.
- Once you are in the bridge position, extend one lower leg straight out and hold for 5 seconds.
- Lower the leg, then kick and hold with the opposite leg.
Muscles Involved
- Primary: Gluteus maximus, gluteus medius, gluteus minimus, rectus abdominis, transversus abdominis
- Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris)
Technique Tips
- Maintain full extension in the bridge position (don't let the core sag) while slowly raising and lowering each leg.
- Raise to full extension without hyperextending.
Running Focus
As mentioned in the introduction to these exercises, a runner who has weak glutes - or a problem with glute "firing" patterns - requires other muscles to assume the glutes' responsibilities. Ideally, even for distance runners, the glutes (not the quadriceps) should serve as the powerhouse of lower-body strength. However, since this exercise uses only body weight, it primarily develops the firing of the muscle. In other words, strength development is secondary; therefore, bridges can be complemented by squat exercises (chapter 5),which focus on developing strength.
Variation
Weighted Bridge With Leg Kick
Assume the bridge position with the legs bent and a dumbbell resting on the front of each upper thigh (anterior hip). Perform the exercise in the usual manner with the dumbbells increasing the resistance.
Learn more about Running Anatomy, Second Edition.
Learn this exercise: frogger
The frogger is a propulsive exercise that requires the athlete to explode from the start position by engaging the quadriceps, hamstrings, and glutes.
Midair position.
Execution
- Position the body in a full squat position with the feet slightly apart and the thighs horizontal to the ground. The lower back is gently arched, the head is centered, and the chin is slightly raised. The arms are extended in front of the body.
- Inhale deeply while sweeping the arms backward and then quickly forward, thus developing momentum to help the legs explode from the full squat position at a 60-degree angle as the arms are thrown above the head. Upon reaching the apex of the jump, prepare to land. Upon landing, lower the body into the same position (full squat) as when the exercise started.
- The movement will carry you slightly forward, thus emphasizing strength in both the vertical and the horizontal plane.
- Upon reestablishing proper squat form, immediately repeat the jump.
Muscles Involved
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus maximus, gastrocnemius, soleus
- Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris), deltoid, rectus abdominis, external oblique, internal oblique
Running Focus
The frogger is a propulsive exercise that requires the athlete to explode from the start position by engaging the quadriceps, hamstrings, and glutes. It offers a practical application for sprinters (starting from a block) and, like all plyometric exercises, can also help distance runners increase running economy by strengthening the affected muscles, thus reducing energy consumption.
Learn more about Running Anatomy, Second Edition.
What is plantar fasciitis?
Plantar fasciitis can be such a painful condition that it often prevents any running at all. This sheet of fibrous tissue runs between the metatarsal heads and its insertion in the calcaneus (next to the Achilles tendon).
Plantar fasciitis can be such a painful condition that it often prevents any running at all. This sheet of fibrous tissue runs between the metatarsal heads and its insertion in the calcaneus (next to the Achilles tendon; figure 9.4). Its weakest part is found at the heel, where it becomes injured. The typical sufferer winces when the underside of the heel is even lightly touched. If the exercises presented in this chapter are ineffective, then a physician's steroid injection can produce a cure. A better long-term solution, however, is to seek knowledge of why the injury occurred and address that cause.
| |
Figure 9.4 Foot: (a) underside showing plantar fascia; (b) medial side.
Why does plantar fasciitis occur? Like many running injuries, it happens due to some very specific reasons and some very general ones. Not every runner suffers plantar fasciitis for the same reason, but they all suffer. For instance, some runners wear stability shoes with a low arch when they have a high-arched foot. The discrepancy between arch height and arch support allows the plantar fascia to collapse or stretch into the empty space, which can result in micro tears in the fascia or pull the fascia away from its insertion into the bottom of the calcaneus. In another example, runners with chronically tight calf muscles may develop plantar fasciitis because the tight calf muscles tighten the Achilles tendon to which they are attached, which in turn causes the ankle to lose its ability to dorsiflex. This lack of dorsiflexion can cause the plantar fascia to tighten and become inflamed.
In short, the potential causes of plantar fasciitis are practically limitless. In contrast, the treatment options are rather limited - and not always effective. Cortisone shots may work, but where exactly should the shot be administered, given that the fascia extends for the length of the foot and into the heel? Another treatment method involves night splinting to stretch the calf muscles; however, because the calf muscles and the Achilles tendon don't connect directly to the plantar fascia in adults, this approach does not provide a guaranteed fix. Adding an arch support may also makes sense, but is the added arch support shaped correctly, and does it change the foot's natural biomechanics?
Most likely, the wisest way to address plantar fasciitis is to stretch and strengthen the entire foot, the ankle, and the calf complex. Ideally, rolling the foot over a hard rubber ball, a golf ball, or another round surface with sufficient density would possibly eliminate some fascial adhesions and serve as a good way to start rehabbing the injury. Also, some of the exercises included in chapter 4 (such as the heel raises and the dorsiflexion with ankle weights) can help stretch and strengthen the plantar fascia and, one hopes, enable pain-free running.
Learn more about Running Anatomy, Second Edition.
Learn this exercise: bridge with leg kick
As mentioned in the introduction to these exercises, a runner who has weak glutes - or a problem with glute "firing" patterns - requires other muscles to assume the glutes’ responsibilities.
Execution
- Lie supine (on your back) with both knees bent.
- Lift your hips into the air as high as you can, simultaneously squeezing your glutes and keeping your scapulae on the floor.
- Once you are in the bridge position, extend one lower leg straight out and hold for 5 seconds.
- Lower the leg, then kick and hold with the opposite leg.
Muscles Involved
- Primary: Gluteus maximus, gluteus medius, gluteus minimus, rectus abdominis, transversus abdominis
- Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris)
Technique Tips
- Maintain full extension in the bridge position (don't let the core sag) while slowly raising and lowering each leg.
- Raise to full extension without hyperextending.
Running Focus
As mentioned in the introduction to these exercises, a runner who has weak glutes - or a problem with glute "firing" patterns - requires other muscles to assume the glutes' responsibilities. Ideally, even for distance runners, the glutes (not the quadriceps) should serve as the powerhouse of lower-body strength. However, since this exercise uses only body weight, it primarily develops the firing of the muscle. In other words, strength development is secondary; therefore, bridges can be complemented by squat exercises (chapter 5),which focus on developing strength.
Variation
Weighted Bridge With Leg Kick
Assume the bridge position with the legs bent and a dumbbell resting on the front of each upper thigh (anterior hip). Perform the exercise in the usual manner with the dumbbells increasing the resistance.
Learn more about Running Anatomy, Second Edition.
Learn this exercise: frogger
The frogger is a propulsive exercise that requires the athlete to explode from the start position by engaging the quadriceps, hamstrings, and glutes.
Midair position.
Execution
- Position the body in a full squat position with the feet slightly apart and the thighs horizontal to the ground. The lower back is gently arched, the head is centered, and the chin is slightly raised. The arms are extended in front of the body.
- Inhale deeply while sweeping the arms backward and then quickly forward, thus developing momentum to help the legs explode from the full squat position at a 60-degree angle as the arms are thrown above the head. Upon reaching the apex of the jump, prepare to land. Upon landing, lower the body into the same position (full squat) as when the exercise started.
- The movement will carry you slightly forward, thus emphasizing strength in both the vertical and the horizontal plane.
- Upon reestablishing proper squat form, immediately repeat the jump.
Muscles Involved
- Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus maximus, gastrocnemius, soleus
- Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris), deltoid, rectus abdominis, external oblique, internal oblique
Running Focus
The frogger is a propulsive exercise that requires the athlete to explode from the start position by engaging the quadriceps, hamstrings, and glutes. It offers a practical application for sprinters (starting from a block) and, like all plyometric exercises, can also help distance runners increase running economy by strengthening the affected muscles, thus reducing energy consumption.
Learn more about Running Anatomy, Second Edition.
What is plantar fasciitis?
Plantar fasciitis can be such a painful condition that it often prevents any running at all. This sheet of fibrous tissue runs between the metatarsal heads and its insertion in the calcaneus (next to the Achilles tendon).
Plantar fasciitis can be such a painful condition that it often prevents any running at all. This sheet of fibrous tissue runs between the metatarsal heads and its insertion in the calcaneus (next to the Achilles tendon; figure 9.4). Its weakest part is found at the heel, where it becomes injured. The typical sufferer winces when the underside of the heel is even lightly touched. If the exercises presented in this chapter are ineffective, then a physician's steroid injection can produce a cure. A better long-term solution, however, is to seek knowledge of why the injury occurred and address that cause.
| |
Figure 9.4 Foot: (a) underside showing plantar fascia; (b) medial side.
Why does plantar fasciitis occur? Like many running injuries, it happens due to some very specific reasons and some very general ones. Not every runner suffers plantar fasciitis for the same reason, but they all suffer. For instance, some runners wear stability shoes with a low arch when they have a high-arched foot. The discrepancy between arch height and arch support allows the plantar fascia to collapse or stretch into the empty space, which can result in micro tears in the fascia or pull the fascia away from its insertion into the bottom of the calcaneus. In another example, runners with chronically tight calf muscles may develop plantar fasciitis because the tight calf muscles tighten the Achilles tendon to which they are attached, which in turn causes the ankle to lose its ability to dorsiflex. This lack of dorsiflexion can cause the plantar fascia to tighten and become inflamed.
In short, the potential causes of plantar fasciitis are practically limitless. In contrast, the treatment options are rather limited - and not always effective. Cortisone shots may work, but where exactly should the shot be administered, given that the fascia extends for the length of the foot and into the heel? Another treatment method involves night splinting to stretch the calf muscles; however, because the calf muscles and the Achilles tendon don't connect directly to the plantar fascia in adults, this approach does not provide a guaranteed fix. Adding an arch support may also makes sense, but is the added arch support shaped correctly, and does it change the foot's natural biomechanics?
Most likely, the wisest way to address plantar fasciitis is to stretch and strengthen the entire foot, the ankle, and the calf complex. Ideally, rolling the foot over a hard rubber ball, a golf ball, or another round surface with sufficient density would possibly eliminate some fascial adhesions and serve as a good way to start rehabbing the injury. Also, some of the exercises included in chapter 4 (such as the heel raises and the dorsiflexion with ankle weights) can help stretch and strengthen the plantar fascia and, one hopes, enable pain-free running.
Learn more about Running Anatomy, Second Edition.
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