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Big air equals big thrills with this new extreme water sport
Kiteboarding or kitesurfing, if you don't already know, is like snowboarding on water. This, behind a boat, is called wakeboarding. OK, now forget the boat and add a giant kite for the power source. The kite is controlled or steered using a control...
Causes and Solutions of Frequent Aquarium Fish Deaths
Aquarium tank fish death is one of the common challenges faced by aquarists. There are number of factors that could be responsible for the deaths experienced. These are outlined briefly below:
- The aquarist selection of fish.
- The removal...
Cue Power: What Is It and What Can It Do for You?
Over the years there has been much conjecture over the importance of cue power for breaking balls or applying english, etc.. Some players have thought that a heavy cue would make them break better. Thank goodness, most players have finally been...
My Top 10 Baseball Coaching Tips
If you are new to the game search out veteran coaches and ask for coaching tips. Find websites like this one that will teach you the fundamentals. What ever you do, always look for new ways to reach your players. Times are different then when I...
Too Many Books, Supplements and Programs
If I read 1 good valid murder mystery book, would I really want that to be the ONLY book on the subject? If my 8th grade history book was considered to be accurate by the majority would I really want to be limited to only knowing one author's...
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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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