Strength Training for Runners - Emily's Blog

Emily Klump - PT, DPT
ORS Foot, Ankle & Running Center of Jackson
517-962-4437

STRENGTH TRAINING FOR RUNNERS

Strength training is key for performance, decreasing your risk of injury and for longevity in your running career. With a smart, targeted strength program, you can enhance your endurance work to maximize your power, speed and control.

If you are new to strength training, start with body weight exercises and move toward dumbbells or machines as you become stronger. You will most likely be sore at first as your muscles become accustomed to the new work load. After becoming accustomed body weight exercises, in order to continue to build muscle, the weight needs to be high enough that you are struggling to get 3-5 reps in, but with proper form.  It is incredibly important to warm up beforehand and that you work within your body's capabilities. If you cannot perform the exercise with proper technique, you are lifting too heavy and could injure yourself.

Intensity is key if you don't have a lot of time. Focus on high weight, low reps and low volume. If you keep the sets short: 5 sets of 3 reps, or 3 sets of 5 reps, you can strength train without exhausting yourself and messing with the quality of your run the next day.

This list is by no means exhaustive but hits major muscle groups to give you a good introduction to strengthening. You should certainly add the activation exercises listed above to the strengthening listed below for a more complete program.

Interested in further coaching on technique or progression? We have an excellent adult fitness program, personal training and athletic performance training through ORS performance training: www.orsmi.com under our sports and training tab or at 517-990-6222.

If you happen to find yourself with an injury this season, we can help get you back on your feet and back to running. Call the Foot, Ankle and Running Center at 517-962-4437 for more information.

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Nutrition Tips for Runners - Emily's Blog

By Emily Klump - PT, DPT
ORS Foot, Ankle, & Running Center of Jackson


NUTRITIONAL TIPS FOR RUNNERS
Calculating lean body mass

https://www.healthstatus.com/calculate/body-fat-calculator-u-s-navy-formula/

Athletes should aim for around 0.8-1 gram of protein per pound of lean mass**, a little more on high volume training days.

Good protein sources:

1. grass fed beef
2. pastured chicken
3. wild salmon/tuna
4. Full fat plain greek yogurt or cottage cheese
5. pastured eggs
6. shellfish
7. whey protein isolate - sometimes you just need a quick protein shake for convenience. Do your research to find a quality source. 
8. bone broth/stock

The proteins in vegetables are incomplete and less bio-available, which means its harder for the body to use. Be aware of this if you rely on plant-based protein. 

Tips:

-Use an app tracker at first to get an idea of how much you consume such as: 
-MyFitnessPal (great for beginners – just be careful of nutritional data entered by other users – it could be inaccurate)
-Chronometer My Macros+ ($2.99)
-Cook a whole chicken, then use the carcass to make bone broth. You can do this in the crock pot or on the stove - there are so many different recipes out there. Here is one to get you started: https://www.thekitchn.com/how-to-make-homemade-chicken-stock-cooking-lessons-from-the-kitchn-107885

-Meal prep ahead of time to ensure success and save time.
-Use your crockpot and embrace leftovers: roasts, stews, pulled pork/beef.
-If pastured or grass fed meat is out of the budget, its still better to eat conventional protein than not at all. That being said, experiment with cutting some junk snacks out and putting that money toward higher quality proteins – your body will thank you!
-Hard boil a dozen eggs for snacks - they will easily last for a few weeks in the fridge.
- Bake/grill large amounts of seasoned chicken breasts at one time. Slice when cooled and portion out for salads throughout the week.
-Make sheet pan meals: roast large amount of veggies along with chicken or sliced italian sausages (look for ones that don't have added sugar/nitrates/msg). 

Use parchment paper for easy clean up! Try this recipe:

 https://www.chelseasmessyapron.com/one-pan-healthy-sausage-and-veggies/

-Make enough chicken or tuna salad for the week. Here's a healthy and easy recipe for chicken salad: https://www.familyfreshmeals.com/2013/05/healthy-avocado-chicken-salad.html

The path to optimal nutrition is a journey, which may take some self experimentation to figure out just the right amount of protein for your body’s needs. However, it is a worthwhile one. It can improve and optimize your health and athletic performance, helping you on your way to becoming the healthiest version of yourself!

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Dynamic Running Exercises - Emily's Blog

From Emily Klump- PT, DPT
Foot, Ankle & Running Center of Jackson, MI

11 DYNAMIC MOBILITY EXERCISES
IT TAKES LESS THAN 10 MINUTES TO COMPLETE FOR A FULL BODY WARMUP FOR RUNNERS

These dynamic mobility exercises are designed to provide an excellent way to help you improve flexibility, hip and ankle stability, as well as core strengthening. They can help correct muscle imbalances, promote power output, decrease early fatigue during training sessions and minimize injury risk. They are so important but often forgotten! Mobility prep is key for improving athletic performance.

We recommend performing these exercises before each training session for best results. Some of us even perform these first thing in the morning for general flexibility! Perform as smoothly and with the best technique that you can. It’s better to do a smaller range of motion with good technique than full range of motion with poor technique. Build up to deeper ranges of motion as your body allows. 

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Raking Leaves the Safe Way

Ahhh fall, the greatest season of them all. There is so much to love about fall: sweater/sweatshirt season, the cool, crisp air, the pumpkin patch and corn maze, apple cider, football, and even those beautiful leaves piling up on your lawn.

Raking leaves gives you the perfect opportunity to get out of the house and enjoy the fresh air, while getting in a workout at the same time, and besides your yard will look great when you are finished.

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Breakfast can be confusing

By: Nick VanBogelen CSCS, AT, ATC
East Jackson Schools Athletic Trainer
Orthopaedic Rehab Specialists, P.C.

A bowl of muesli, a slice of toast, a muffin, and a tall glass of fresh orange juice. Sounds like a healthy breakfast, but it isn’t. Truth is, breakfast can be confusing. You may have heard that breakfast is the most important meal of the day in TV ads, in-store placements, and large marketing campaigns. These may lead you to believe that many breakfast products are healthy and in some cases, it is true, but not always. Beyond the myths and marketing, here’s what you need to know about breakfast:

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What is a VO2 Test?

By: Nick Vanbogelen CSCS, AT, ATC
Athletic Trainer at East Jackson High School
Performance Coach at Total Performance Training Center
Orthopaedic Rehab Specialists

A VO2 test involves resting, submax, and max testing. The test begins at a very light intensity and gets slightly harder each minute until perceived exertion is reached. The runner wears a mask that allows the measurement of the air movement. The first session takes place at the Human Physiology Lab (HPL) at Lumen Christi Catholic High School.

With the advanced equipment at the HPL, all seven components of wellness, biometric measurements, cardiorespiratory measurements, and biomechanics are

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Plan-to-Run to avoid injury

By: Brandon Klump MSPT, AT, ATC
Co-Owner and Clinical Director
Foot, Ankle & Running Center of Jackson - ORS

Whether you’re running to compete or to get into shape, you must have a plan. Every year, too many promises of getting into shape or running a specific 5k time are cut short because of injuries. Why are there so many injuries?  Because many people fail to take the time, do the research, or ask enough questions to devise a running program that is accurately fit for them.

Unfortunately there is no “one size fits all” program that will cover everyone. However, there are pieces that must be in place for any program to be successful. All runners either experienced or beginners must start by assessing their current level of fitness generally and more specially their running base.  It is very important that this progress leads to realistic short-term goals. Many of us get into trouble because

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Not Your Mother’s Knee Replacement...or Rehab

By: Jerry Malone PT
CEO/Founder of Orthopaedic Rehab Specialists, P.C.
Clinical Director of Total Joint and Aquatic Center
 
     With knee replacement technology improving and the ages of knee replacement patients decreasing, the rehab of this group of patients is changing significantly. Twenty-five years ago, the object was to wait as long as possible before getting a knee replacement. Combine that with an implant that only lasted 10 years or so and you ended up with a group of patients 70+ years of age who were interested in living out their time with less pain and an increasingly sedentary lifestyle.
     Today, with implants lasting 25-30 years, we are seeing patients in their 40’s and 50’s (some younger) getting their knees replaced at a much higher frequency. Because of these changes, we

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Aging - What to expect from your body

By: Aaron Holly MSPT, MTC
Co-Owner of Orthopaedic Rehab Specialists, P.C.
Clinical Director of Holt Clinic
 
As we age, there are normal physiologic changes that happen to our body. Each of us ages slightly differently due to everything from genetics to lifestyle choices. I often have patients that feel like they have been given a diagnosis of disease when really they are experiencing some degree of the normal aging process. Some changes in our bodies are obvious, as we can see in the mirror. Aging changes can contribute to wrinkles in our skin as well as thinning, greying, or balding of our hair. We may also  start to see “age spots” on our skin. Our posture may stoop, our feet may flatten, and our height will likely decrease.

Other age related changes are not as obvious because we can’t see them without some form of diagnostic  imaging such as x-ray or MRI. These changes most commonly are

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Balance and Fall Risks for the Elderly

By: David Arend- PT, DPT
Orthopaedic Rehab Specialists- West Clinic

As we make our way through the winter months, we battle the uncertainty of outdoor conditions including snow, ice, and rain. These conditions present a challenge to our daily routine, and can increase our risk of falling due to slippery conditions. Previous research has shown that 50% of falls among older individuals occur outside. Nearly 30% of older adults fall once per year, and about 25% of those falls result in injury. Thus, falling represents a significant event that can negatively affect our health.

The older individual does have several health factors

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