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10 Resources for Runners to Train Smarter and Reduce Injury

10 Resources for Runners to Train Smarter and Reduce Injury

Running can be an exciting sport, and it is an awesome way to stay in shape. Unfortunately, it is also a sport that can result in a lot of injuries if you aren’t careful. If you are a runner, or you are interested in taking up running, and you are worried about some of the injuries that can occur, there are things you can do that will encourage you to train smarter and reduce your chances of being injured. Here are some resources you can use to ensure that you get a great workout without hurting yourself.

1. RunnersConnect

Here is a resource that offers podcasts and in-depth interviews with others who are involved in the sport. Hearing these people speak is going to change the way you think about running, and it will change the way you train so you don’t have to worry about injuries.

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2. Running in the USA

If you want to know where the races are happening in the US at any given time, all you need to do is visit this site. Find marathon dates, register for marathons online, search the map by state, county, city, or race/event for statistics, and find loads of other resources that will keep you in the running (pun intended).

3. RunEatRepeat

This is a running blog that is as entertaining as it is informative. It runs monthly, and you will learn about Monica and her love of running. She shows photos of various points of interest along her runs, and shares her thoughts along the way. Monica is just like you: she wants to run more, stay in shape, and get faster.

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4. The Active Times

Everything you need to know about running, injuries, etc. can be found here. Not only are there loads of great articles about the sport of running, you will also find articles about many other physical activities you may enjoy, including hiking, climbing, and biking.

5. Garmin Connect

Take advantage of Garmin products for creating training plans, diet plans, tracking running goals, and more. Be among the millions of runners who are already using and enjoying this technology. Join the community at Garmin online, and connect with other users.

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6. Plantar Fasciitis

No matter what sport you are into, an injury is pretty much inevitable. When the time comes that you have an injury from running, be sure to get the proper treatment, including physical therapy so you can lace up those running shoes and get back out there as soon as you can.

7. Cool Running

How much sleep do runners need? How do you prevent and treat common running injuries? What are the best training secrets for running your best race? Get the answers to these questions, and a lot more at Cool Running.

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8. Meetup

Want people to run with you, no matter where you are? This site lets you hook up with other runners from all over the world. When you use Meetup, you should never have any trouble finding a running partner again.

9. Competitor

This site offers all of the latest information about training and nutrition, plus all the news you need about running. You will find information about the latest gear, preventing injuries, nutrition for good health, and a lot more.

10. Jeff Galloway Training

Are you training for a half-marathon and need that extra push to help you reach your running goals? Let Jeff Galloway help. This program was created to help those who do some running, but aren’t fully into it yet. It will help runners really get prepared for any half-marathon event, with daily goals that are easy to reach but will get you to peak performance.

Featured photo credit: Wokandapix via pixabay.com

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Jane Hurst

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Published on October 11, 2018

7 Killer Upper Back Stretches to Reduce Pain and Boost Endurance

7 Killer Upper Back Stretches to Reduce Pain and Boost Endurance

Building and maintaining a strong upper back depends not only on strength-training, but stretching and nutrition as well. Stretching the upper back muscles, along with a healthy diet can help alleviate pain while improving endurance.

Did you know that stretching your upper back builds endurance for sports, your job – which may require heavy lifting – and simple, everyday activities? Many people who exercise don’t recognize the importance of having a strong upper back, and often neglect this part of the body, focusing more on the lower back where injuries are more prone to occur.

Upper back endurance is necessary for runners, hikers, golfers, tennis players, bowlers, cyclists; the list goes on and on. If saving time is important to you, you want to reduce chronic back pain, boost your energy levels, or you simply need ways to get through a day at the office while confined to a computer, you’ll begin to understand why the following upper back stretches and exercises are necessary.

Here are seven stretches, combined with exercises, to help you maintain a strong upper back:

1. Lat Pull-Downs

By contracting and lengthening your latissimus dorsi muscles, trapezius, deltoids, rhomboids, teres major, along with the other muscles groups in and around your upper back, you are building muscle endurance and increasing mobility.

Seated at a lat pull-down machine, select a weight stack that is comfortable. Remember, you’re not preparing for a bodybuilding competition, you just want to exercise the back, so heavy weight is unnecessary.

Grab the wide bar above your head, palms down, and using a wide grip, pull the bar down to your chest and contract your upper back muscles.

Keep your head up, looking at the bar. This also helps keep your spine straight and provides a clearance so that the bar doesn’t hit your face. Slowly return the bar to the top and repeat for 15 reps. Do three to four sets.

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Here’s the correct technique by Denice Moberg:

2. Indoor Rowing

If upright exercises like walking on the treadmill or running outdoors bore you, you can strengthen your core using a rowing machine. Not only will you chisel your back, but the elongation of the upper back during the stroke motion creates a good stretch.

First, select a tension that is challenging but not a struggle. Make sure that your feet are securely placed in the machine’s foot straps, nice and tight to prevent the feet from moving while rowing.

Next, slide yourself in the rowing saddle forward toward the row bar and pull the bar toward the mid-section of your trunk area, which is the finish. Pulling the bar, bring your elbows beyond your back while contracting your upper muscles and rear shoulders.

Your back should be straight with a slight angle of around 100 degrees. Do not hunch.

During the catch, your legs should be at a 90 degree angle while locking out your arms completely. As a stretching exercise, repeat this motion for five minutes.

Here’s how you can do it:

3. Side Plank Rotation

If you’re short on time, floor exercises such as planks strengthen your core and can be done at home or during your lunch break at work. They can be done in 30 to 60 second increments.

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There are a few plank variations:

The low-position forearm plank in which your body weight is supported by your elbows; the straight-arm plank, which is a high-position plank; side plank in which your body is turned to one side and supported by one straightened arm; the stability-ball plank which is more challenging for your trunk; and the plank that gives you a good stretch is the side plank rotation.

To begin the side plank rotation, begin in the high plank position. Slowly turn your body to one side while stacking one foot on top of the other. Extend the opposite arm toward the ceiling and as you lower your arm, reaching underneath your body and rotating your trunk.

Done properly, you will feel the stretch along your rhomboids and shoulders. Repeat the rotation – reaching and tucking – 10 times. Switch sides.

Here’s a Side Plank Rotation demonstrated by Train Aggressive:

4. Yoga Stretches

A good way to incorporate breathing with stretching and gain flexibility in your core is Kundalini yoga – an intense yoga practice – gets your blood flowing and works wonders for the spine and posture.

The “Cat-Cow” pose is a great upper back warm-up, and when combined with the “Breath Of Fire”[1] or “fast breathing,” energy is sent through the entire body which stimulates the flow of cell activity and increases lung capacity.

On all fours, arms straight and directly below your shoulders, and knees directly below your hips, hunch your back, inhaling as you tuck your head into your chest, then exhale while arching your back and raise your head toward to sky.

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The rapid inhaling and exhaling in this exercise is known as the “Breath Of Fire,” as mentioned above. Increase the pace of both the “Cat-Cow” and “Breath Of Fire” and repeat this movement for up to five minutes.

This is how to do a Cat-Cow pose for energy:

5. Side Bends

This is a simple stretch to elongate the space between your ribs and increase range of motion, which helps achieve flexibility in the abdominals, spine, and lateral core.

Seated or standing with your back straight, raise your arms above your head and firmly hold your wrist. Gently pull your trunk to one side and hold for 20 to 30 seconds. When finished, repeat on opposite side.

Note: If standing, keep your feet shoulder width apart, if seated keep your feet flat on the floor.

Let’s take a look at how to do a standing side bend:

6. Pole Stretch

By creating opposing force and pulling on a stationary object, you are stretching your lats. The upper sides of your back. Here, you are performing a static stretch which is a stretch held beyond its normal range.

Find a pole, mounted gym apparatus, or other floor-affixed object and, while standing, pull on the object with slightly bent knees and back flat at a 45-degree angle.

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Continue to pull while extending your arms, feeling the stretch in your lats and rhomboid muscles. Hold for 30 seconds. Repeat if needed.

7. Shoulder Blade Stretch

The shoulder blades are connected to the rhomboid muscles in the upper back. Sudden, quick movements like pulling a heavy object or even tossing a near-weightless object overhead, like a tennis ball during a serve, can strain the unstretched muscles between your shoulder blades, causing spasms.

Here’s how to avoid muscle strain:

Standing tall with feet shoulder width apart, gently pull your elbow across your chest, just beneath your chin, and hold for 15 seconds. If you do not feel immediate relief, try lowering or raising the elbow and perform the stretch again. Different angles can make a big difference.

There you have it – Seven upper back stretches and exercises to reduce pain and improve endurance. But while upper back stretches are important, a diet rich in antioxidants is equally key.

Bonus Tip: Getting a Diet Rich in Antioxidants

Antioxidants, also known as “Super Foods,” prevent the build up of free radicals in your body and control oxidative stress. These free radicals are toxins that get in the way of endurance, flexibility, and cause inflammation, among other fitness obstacles.

How do you incorporate antioxidants into your diet? Here are some common foods and beverages rich in antioxidants:

A good combination of quick and easy targeted cardiovascular exercises, static stretches, range-of-motion stretches, and yoga poses can increase upper back endurance and boost your energy levels, making your activities – both sedentary and active – manageable and fun.

Once you begin to incorporate these methods of relief into your routine, you will begin to walk taller, run farther, and hike longer!

Featured photo credit: Geert Pieters via unsplash.com

Reference

[1]Yogapedia: Breath of Fire

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