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RUNNING BVLOG

Supine Trunk Training

I confess to having a fetish with putting my body under load in various ways while syncing it up to kinky music. Kind of weird behavior though we are all adults here ;-). This is a simple drill that I occasionally work into my routine to challenge trunk strength and control while superimposing lower extremity movements. All you need is a flat bench and you are in business! Naturally folks, will tend to overarch their back, which is by no means the devil though something that you should aim to minimize, especially if you do not tolerate spinal extension. If this particular version of the exercise is too difficult, modify the exercise by reducing the excursion of the leg movements or slide up on the bench. As always, wishing you HAPPY, HEALTHY, & STRONG TRAINING!

Prone Extensions & Marching

This is a great drill that builds strength and endurance of the spinal extensors, which are pretty darn important when it comes to running. Furthermore, we can also incorporate a simple marching drill to further challenge trunk control. All you need is a standard bench and you are in business. If you are interested in learning more about how I work a drill of this nature into my overall treatment or coaching programs, check out The Runner’s Zone, which will launch on Nov. 15th, 2016.

Proximal Hamstring Training – Isometric Loading

Proximal hamstring tendinopathy (PHT) is a challenging and recalcitrant condition that runners and rehab professionals often encounter. Understanding load management principles and best current practices from a rehab standpoint is essential. This post highlights a select group of videos discussed in the recent work of Tom Goom and colleagues that appeared in JOSPT. By no means should this suffice as a substitute for proper medical care but provides video demonstrations of appropriate exercises to consider when it comes to managing patients during the early phases of PHT. Enjoy and please feel free to share.

A & B Marching Drills

The A & B March are preludes to the more advanced A, B, & C Skipping drills. I usually get folks acquainted with these before progressing to the skipping drills. The A skip is appropriate for nearly all runners while the B skip should be reserved for folks dealing with hamstring issues and sprinters. These are particularly helpful to train decelerating the tibia in preparation for stance. Have a practice and once you’ve mastered them, feel free to move on to the more advance skipping versions

A, B & C-Skips

One of the things that I routinely tell runners is that, “If you can skip you can run.” Along these lines, here are three classic skipping drills that I often incorporate into the late stages of rehab as well as into performance coaching programs for runners and triathletes. Before initiating these skipping variations, I encourage runners to first master the A & B March, which serves as a nice way to transition to these more challenging drills. These drills are particularly helpful from a rhythm and timing standpoint while addressing front end mechanics and decelerating the lower leg in anticipation of initial contact.  Don’t get discouraged if you don’t pick these up right away as they often prove to be deceptively challenging. I typically encourage runners to initially practice them by performing 3-5, 10-15 yd passes per drill. Considering that these are more advanced drills, one must exercise caution to avoid getting overzealous. Enjoy!