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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Using Good Form in your Daily Life

By: Adam Sparks MS, Ed, CSCS

You're at the gym, and you want to make sure all of your lifts have good form. Maybe you hire a trainer, have your lifting partner check you out, or take videos of your lifts. Everyone wants to have good form in the gym because it's the safest way to lift heavy weights. What about when you're NOT at the gym? What about how you sit at work, at school, in the car, or at home? If you're sitting hunched over at your office desk looking at your computer screen or phone, laying like a goober on the couch (I say this because I'm very guilty of this one), sitting with one leg under you, standing with all your weight on one leg with your hip flared out to the side...these are poor postures. Now, add in near-constant cell phone use and "text neck" and we're wreaking havoc on our bodies.

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Stretching for Good Healthcare

By: Jane Brooks LPTA
Orthopaedic Rehab Specialists- Holt Clinic

Gentle stretching before a workout or work day can go a long way in preventing injuries. Some of the important benefits from stretching are: reduced muscle tension, increased range of movement in the joints, enhanced muscular coordination, increased circulation of the blood to various body parts, and increased energy levels. Stretching keeps muscles flexible and healthy to maintain joint motion. Without it, muscles shorten and become tight, making bodies more prone to injury when being called into certain activities such as lifting, twisting, carrying, or reaching.

Many people feel they do not have the time to…

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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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Safety at the Beach

By: Marko Grbesa MS, AT, ATC
Athletic Trainer at Eaton Rapids High School
Orthopaedic Rehab Specialists

Summer is here and with it comes time for some fun in the sun. When the weather gets warmer, people often will head to the beach to have some fun. While the sun and the water can be a lot of fun, they can also be a danger. So it is important to take precautions when planning your trip to the beach. Some tips to help protect you from the sun's rays include:

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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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