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Auto Road Announces Presenting Sponsor for Climb to the Clouds Centennial
Pinkham Notch, NH – The Mt. Washington Auto Road announced today that Currier Family Dealerships of Gorham, NH would be the Presenting Sponsor of the 2004 Climb to the Clouds Centennial Celebration scheduled over four days, July 9-12, 2004....
How The Pros Approach Bass Fishing
Let me present you with this little common sense scenario. Suppose there are two guys who are very interested in Bass fishing and decide to take up the sport. Both have very little experience in the sport and both are on a tight budget and only...
Physical Activity for Women's Health
Cleaning is an inexpensive and effective way to help you get
more exercise. You might not see too many men using brooms or
vacuums at your gym, but you can turn your home into a private
health center. And as an added advantage, make your...
Solid Retriever Training Turns Labs into Gun Dogs and Duck Dogs
Labradors are one of the best-loved dog breeds in the country.
According to the American Kennel Club (AKC), 2004 marked the
fifteenth consecutive year that Labradors ranked as the number
one purebred dog in the nation. The AKC also reported...
Who Needs a Coach?
The athletes that are most hesitant to obtain a coach could often benefit the most. A common perception is that coaching is for "serious" athletes only. In actuality, anyone who wants to work toward a physical goal, or reach their true potential can...
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Implement Trail Running in Base for Injury Prevention
The shoes we run in today are great for reducing impact. There are a myriad of devices, gels, air channels, etc., designed to lesson the compressive loads on the joints and body. One drawback, however, is that if you do most of your running on even, paved surfaces the lower leg muscles and joints do not have to work as hard to stabilize. Joint stability and integrity is crucial for injury prevention. This is where trail running comes in.
Running over uneven and varied surfaces makes the muscles of the lower leg work especially hard. Think specific strength training for the lower leg muscles. I recently observed how sore my lower legs were after a competing in an off road multi-sport event. The tendons, ligaments, and muscles all get stronger in response to this type of stress.
There are a few considerations when integrating trail running into your training plan. Unless you run in off road events the best time to incorporate trail running into your plan is in base. As with any new type of training stress it is important to implement it gradually. You may want to start off with one work out per week of limited mileage and steadily increase the duration. Off road surfaces vary from crushed gravel, sand, grass, single track hiking trails, to rough back country trails. The more varied the terrain the more your lower legs and body will be
stressed. On extremely rough and elevated terrain, hiking may be just as effective (and safer) than running. You will likely enter your aerobic base zones in this type of terrain as well, and may not need to run.
Trail shoes offer more support and traction but much less cushioning. Trail shoes vary from running shoes with a more aggressive tread all the way up to hiking shoes which may not applicable for running. Make sure you consult with a salesperson to get the right shoe for your type of training. I do not recommend doing any road running in a trail shoe, but you can take your running shoes off road if the surface is relatively stable, such as crushed gravel.
Trail running does not just work the lower legs, but all the muscles associated with running, including lateral knee stability. It also will help develop coordination. You can continue to incorporate trail running throughout the season for strength maintenance. An added bonus is that it adds variety to your training, and the scenery is better.
About the Author
Matt Russ has coached and trained athletes around the country and internationally. He currently holds licenses by USAT, USATF, and is an Expert level USAC coach. Matt has coached athletes for CTS (Carmichael Training Systems), is an Ultrafit Associate. Visit www.thesportfactory.com for more information.
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