strength and flexibility for running

[Tiggeroo]

I am an overweight 50yo woman. I began running about a year ago and took off 50lbs which I have now gained back 10. I love running and don't really think I overdo it. I walk run and when I am at the top of my game try to get in 5 miles a day, half of which is probably walking. The problem is I keep getting sidelined by injuries. The main problem is my hips and knees. I will get uneven muscle development so my knees track outward and my hips are unbelievably tight. I just started back up again on the treadmill and am taking it very slowly. I'm not letting myself run until my walking speed is faster. During this time I really want to work on strengthening my hips, hamstrings and quads so that they are more evenly developed and increasing flexibility. When I look on line I see millions of exercises. I need to create a simple list of maybe ten things that I can alternate doing. I would like to be able to print them somehow so I can take it with me to the gym and remember what to do. Any advice, even the name of a good book?

 

[lisah0711]

I'm in the same boat except I am a bit older than you.

Runners World has a lot of good articles on various exercises. They also have a whole page of yoga routines if you want to try that. http://www.runnersworld.com/runners-world-yoga-center

I'm subscribing because I want to see what else people suggest as this is something I need to work on, too.

Good luck!

 

[Chiomaca]

I have to work hard to strengthen my hips and glutes due to some old injuries. There are two things that have helped me a lot recently. One is Active Isolated Stretching, recommended to me by a local massage therapist and running coach. The link is to a specific website that has a shopping feature, but you can get the book on Amazon, too. It's not available electronically, but I took pics of the lower body/back series on my phone and pull it out in the gym after I run. It's completely eliminated the issues I had with a locked up hip flexor, as long as I remember to do the stretches.

The other place I've gone to recently is to Neila Rey's website, NR Project. She's all about body weight exercises, increasing your ability slowly and more importantly to me, she puts together full workout packages that you tailor based on the number of circuits you do. She has thoughts for weight loss, muscle gain (for those who want to be body builders, I guess), and a section for runners. I do one of the core workouts (Bane) after I run and do pieces of the stretching routine during the rest phase. And, they're free and in PDF format!

 

[Figment1990]

My typical stand-alone leg strengthening exercises are as follows (like if I'm doing only run training I throw these in every few days or if I'm rehabbing an injury, these are my go-tos):

*squats (feet in parallel position, hip-width apart)
*jump squats
*forward lunges
*side lunges
*"skating" (jumping from side to side and landing on one foot with the other behind you as if you were speed skating)
*sumo squats with bent leg left (feet turned out in a wide stance)
*slow step-ups and step-downs (using a step)
*one-legged squats (I have knee issues, so I use a door frame to help me balance)
*Leg lifts in all directions. You can do this laying on the floor or standing. You can do this with or without ankle weights.
*hamstring curls
* calf raises
*planks (on elbows, up on hands, and each side also)
*push-ups

For stretches I like to do a typical runners lunge for hip flexors, a forward hang (with my legs wide) for my hammies, quad stretches, IT band stretches (of crossing my ankle over the opposite knee and pulling it towards you), and downward dog from yoga gets my calves.

 

[BuckeyeBama]

My typical stand-alone leg strengthening exercises are as follows (like if I'm doing only run training I throw these in every few days or if I'm rehabbing an injury, these are my go-tos):

*squats (feet in parallel position, hip-width apart)
*jump squats
*forward lunges
*side lunges
*"skating" (jumping from side to side and landing on one foot with the other behind you as if you were speed skating)
*sumo squats with bent leg left (feet turned out in a wide stance)
*slow step-ups and step-downs (using a step)
*one-legged squats (I have knee issues, so I use a door frame to help me balance)
*Leg lifts in all directions. You can do this laying on the floor or standing. You can do this with or without ankle weights.
*hamstring curls
* calf raises
*planks (on elbows, up on hands, and each side also)
*push-ups

For stretches I like to do a typical runners lunge for hip flexors, a forward hang (with my legs wide) for my hammies, quad stretches, IT band stretches (of crossing my ankle over the opposite knee and pulling it towards you), and downward dog from yoga gets my calves.

This is a great list. If you want a routine that you can do at home, try P90X. They have a few routines that are AWESOME for your legs and core. The main reason that I don't get injured running anymore is because I also do P90X every day before I run. It warms up my entire body before I walk out the door, and it strengthens the areas that running does not stress to avoid issues associated associated with muscle/strength imbalance. The Core Synergistics routine absolutely rocks your entire body!

Recent research indicates that stretching really has nothing to do with injury prevention, and can actually cause injury. I would be very careful beginning a stretching routine. I stretch once/week (after my long run), when I am still warm from my run, and I am careful not to over-do it. But mostly I just walk after my runs before stopping to avoid soreness and injury.

 

[bumbershoot]

I have a great chiropractor who will look at all joints of the body to help me be better aligned.

Yoga has been incredible to get more flexibility and strength. It takes time, and you want to choose your teacher well, but it's better than I thought it would be. Pilates has helped with core strength as well.

Spinning has helped my quads get explosive strength. I had a lousy Half this month where I had to walk most of it (I do run/walk but walking most is very different) because of belly issues, but despite all that I was able to run up every hill, which I link to Spin class.