With my big spring races behind me and my big fall races a few months away, I want to spend my summer training for injury free running. I stayed injury-free last year, but I can tell that my back-to-back PRs took a toll. My ITB is making its presence known again, my piriformis is threatening to join in on the fun, and my legs feel tired.
The program was divided into three segments:
- a presentation and review of typical bad” form issues that often lead to injuries
- assessments of medial glute strength, hip flexor flexibility, foot strength, and form
- running drills.
During the seminar segment, we watched this video from Dr. Mark Cucuzzella of the Natural Running Center in Massachusettes–not because the people at EAC are advocates of barefoot running, but because this video has some great explanations about the mechanics of running and how your running form can make running easier or harder.
Yes, its a long video, but if you are a runner, it is worth it!
During the assessment segment, I did OK on the medial glute strength test and the hip flexor flexibility test, but I completely FAILED the foot strength test.
Sitting with our feet flat on the floor, we were supposed to hold our big toe to the floor while raising our other toes. My brain had no idea what message to send my feet and my feet had no idea how to respond.
I wouldn’t have believed it was possible except that others were able to do it.
Once we all were aware of our weaknesses, we headed outside to do three running drills.
1. Tire pull. For the tire pull, we wore a belt attached to a tire, ran one length dragging the tire behind us, turned around and ran back, releasing the tire half way back. The goal of this drill is to activate our glutes, so we were told to focus on running upright (“Taller! Taller!”) I am definitely going to try the at-home version, which involves running in place with a resistance band around your midsection, with the other end looped around a sturdy support.
2. Skipping rope. To focus on foot placement (which the EAC trainers think is more critical than foot strike), they had us skip rope as we ran, leading first with one leg for one length, then with the other. Using the jump rope you naturally land with your foot under your body (instead of too far out in front), which promotes good body mechanics and efficient running. After a few fumbles with the jump rope (it’s been ages!) I got the hang of it, but it was so much harder when I was leading with my left leg instead of my right. I will be doing this at home too!
3. Metronome. To give us a sense of the “ideal” cadence (180 strikes per minute), they gave us a mini metronome to run a lap with. The metronome was set at 180 bpm. This was the easiest drill for me, but it reminded me that I need to pay more attention to the cadence feature of my Milestone Pod data.
After a morning like that, who wouldn’t be in the mood to buy new running shoes? It was the last day of RoadRunnerSports shoe sale, and while their store is not very close to my house, it is dangerously close to EAC. I am still loving my Mizuno Wave Sayonara, and they still seem to have a few good miles left in them, so I decided to give the Mizuno Wave Hitogami a try.
They are a bit lighter than the Wave Sayonara and have heel drop of 9 cm instead of 10 cm. They shouldn’t be a drastic change, but I probably will stick to using them on my shorter runs.
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Have you ever been to a running clinic?
Can you pass the foot strength test?
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I was so bummed I had to miss this. Glad you got to go! I can actually do the foot drills. I’ve been practicing them a lot 🙂
My BFF is a coach/instructor on the Pose Method and CrossFit Endurance, so it’s like a “running clinic” everytime I’m hanging out with her. Lol. Seriously though, in the last 5 years, she’s tweaked my form and I have been injured (due to running) in all that time! amazing.
Oh, that’s great! My BRF (best running friend) doesn’t care about strength training or stretching, so she’s not a good role model!
I’ve heard a lot about this place but have never been. It’s sounds amazing. I’m going to check out their website now. Let me know if you are going to go back to another seminar and I will try to join you. I can do the foot drill on one side but not the other. Funny the side I have trouble with is the side I have trouble with-LOL. Great post!
Yes, all of my issues are one-sided. They seem to do these programs every few months. I will let you know if I hear about another one.
What a great experience. And how shocked am I with my horrible feet that I can easily do the foot strength test? I am very surprised.
Sounds like a great clinic! I’ve done a Chi Running clinic and a Newton running clinic and I find I always walk away with a new “a-ha” I can do that foot strength test thanks to the exercises my running coach had me doing.
wow, this is interesting. I had never heard of this clinic. Might have to check it out!
I’ve never tried any of those things – I might take my jump rope out later and skip rope while running!!!
Be careful — my calves are sore from the extra rope-skipping I did this morning!
I’m not really a runner, but I do train a lot of them! The workshop you went to sounds great. I focus a lot on improving hamstring strength, knee traction and hip flexor flexibility with my runners. I’d not heard of the ‘big toe’ test, but can do it just fine! Must be all the step aerobics I do
I could use work in all of those areas … and my feet too!
no running clinics recently but we used to host them in the 70s/80s all the time.
I have toe skills. maybe ’cause I have flexible feet from swimming? I don’t know…but after 40+ yrs. of running I hope I am doing something right, or I wouldn’t still be able to…
Ooh, yes, I bet swimming does help you with your feet strength and toe mobility. I agree you must be doing something right!
Jumping rope for foot placement is so interesting! I need to do more for injury prevention. I’m so bad about taking care of myself!
Not sure I could pass the foot strength test. But the jawbone test? Yesss. It’s strengthened muchly from all the dessert chewing I’ve accomplished in life.
Ya know, I think chomping on broccoli would strengthen your jaws more than scarfing down cake!
Cool! Thanks for the free runners’ clinic
Any time! 😉
I’m curious what the medial glute strength assessment was because I think I would fail that one. I passed the foot test, but I could allllmost feel a foot spasm coming on.
One of the assessments it to lie on your side and raise your top leg (as if for a leg lift) and have someone try to push it down as you resist. They say if they can push your leg down at all you need to work on your strength. I find that one leg/glute is much stronger than the other!
Thanks..I’ll give it a try! 🙂
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