You Are Not Helping Your Running

Friday, May 19, 2017 · Mike Davis

Good morning!

Sitting continues to the number one enemy for runners, as prolonged sitting shortens both our hip flexors and our hamstring muscles. While that is not healthy in general, it is definitely a detriment to running and increases the probability of injury.

Muscles function best when they are their proper length or longer. In a shortened state, they now force other muscles to compensate and this reduces overall efficiency and ultimately can lead to injuries. For example, the hamstring muscles connect from the bottom of the pelvis to the top of the tibia (upper shin)—and if they become shortened, there is greater potential for shin splints or lower back pain. Proper length of our muscles is critical in our running form (gait), which means sitting is our number one enemy.

A few years back, I purchased my own standing workstation and that was beneficial to me in multiple ways. However, I have read a few current studies on standing workstations and there are no clear findings that they have significant benefits and in some cases, they can be unhealthy (increased chances of varicose veins). The prevailing findings is that sitting is okay, but it is important to be aware of your posture and to get up every at least every 30 minutes and walk for a couple of minutes. I would also include some stretching of the hip flexors, hamstrings, and upper torso. Lunges are great for stretching the sitting muscles and those can be done right next to your desk. Set an alarm on your phone to remind you and make it a daily routine.

If you get to the end of the day and you realize you have spent most of your day on your butt, do a fair amount of walking lunges or check out this video for some great stretches: https://www.youtube.com/watch?v=pEA_W1aSagg. It is super important to prepare for a run and will make a difference in both your performance and potential for injury.

Workout Opportunity

Somewhat informal currently, NFLR also hits the track on either Monday or Tuesday nights for some challenging but fun running. Typically around 6pm, Doug and I go out and do a coaches interval workout that can range from 400m to 800m repeats. Check www.nofinishlinerunning.com on Monday’s for the weekly details. In most cases, it will be on Tuesday evenings at Dover high school provided there is not a track meet, etc.This is a great opportunity and always fun!

Have a great Friday and a super weekend!

God Bless!

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Attachments area

Preview YouTube video The 30-Second Fix for Tight Hip Flexors

The 30-Second Fix for Tight Hip Flexors