Why you keep getting hurt: Your posterior chain is weak.

A thorough compendium of drills, half of which most distance runners wont be able to do:
https://www.youtube.com/watch?v=Ly9xbtzn354

[quote]YMMV wrote:
A thorough compendium of drills, half of which most distance runners wont be able to do:
If taught early enough any athlete can do these, even distance runners. As Tony wrote repetition, repetition, repetition.

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coach wrote:
[quote]YMMV wrote:
A thorough compendium of drills, half of which most distance runners wont be able to do:
If taught early enough any athlete can do these, even distance runners. As Tony wrote repetition, repetition, repetition.

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galoob wrote:
I start use squat toilet, used less advanced country and it do good running form overall injury prevent. I recommend By squat over hole on floor multiple time as way to go, poo do not touch heel or back of leg (as it do during direct stand up)and able use “posterior chain” practice which utmost important. in USA advanced country out of shape person sit toilet common, allow gravity over psoas stay tense titled pelvis while sphincter relax let poop go in. This not helpful exercise except disabled person late life

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coach wrote:

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H.S. Coach #6747812 wrote:

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high school xc coach wrote:
If you really love lifting and it is mentally stimulating for you, do it. if it stresses you out to think about doing it on top of your running workouts, don't do it.

A few years ago when Syracuse won the nat'l championship, their coach says he doesn't believe in weightlifting. Core stuff, yes. but no need for lifting. Don't need to get too fancy. planks, crunches, etc. basic stuff.

as far as stretching, good dynamic stretches after a warmup run will do the trick if you are doing enough of them and doing them focus. Static stretch after your running workout.

if you want something really minimal as far as the weights go, you can get a lot out of doing just deadlifts, lunges, and very short, explosive hill sprints. Thats probably 15 minutes for the deads and lunges. and then however long to do the hill sprints. Boom. you are more complete than most. and strong as hell.

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Good points!

My high school program does core work on M, W, F. We do hips & glutes on T, TH, S.

Later in the season, I'll add single leg squat exercises. And, towards the championship season, I'll add single leg plyos.

The weight room is optional for runners interested.

Here's our breakdown:

CORE:
*push ups
*planks, regular
*planks, side
*planks, supine
*flutter kicks
*diamonds
*body squats
*wall sits

HIPS & GLUTES:
*bretzel
*lateral leg lifts
*clams
*spinal balance
*fire hydrants
*donkey kicks
*bridges
*single leg bridges
*bridges with resistance (with partner)
*legs swings

SINGLE LEG EXERCISES:
*single leg squat
*single leg squat to hinge
*single leg runner pose
*single leg squat to hold
*single leg split squat (using bleacher)
*single leg squat (using bleacher for deep squat)
*single leg runner pose (using bleacher for deep squat)

SINGLE LEG PLYOS:
*double leg hop for height
*double leg hop for distance
*single leg hop for height
*single leg hop for distance
*double leg hop over mini-hurdles
*single leg hop over mini-hurdles

WEIGHTROOM:
*goblet squat (with dumbbell)
*step-ups with dumbbells (on plyo box)
*lunges (with dumbbell)
*farmer's carry (with dumbbell)

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This is a great program, easy to monitor your athletes, low risk of injuries, not time consuming, minimal equipment and expenses.

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Nonsense.

Not all of the people you posted stay healthy.

Of course pros do gym work. Are others on Tuohy's team as dominant? The worst coaches I ever knew did gym work. Virtually everyone does some.

I think some sensible drills do help, only a little, and core work definitely helps form and injuries.

Lifting also helps keep your testosterone levels up. Hills and speedwork can also help with this.

NP does well because they recruit from a very large population and use very good coaches.

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superfly snuka wrote:
Are there some running groups that don’t lift?

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Posterior chain... are we in 2010? what a bunch of bull.

Pain is all biopsychosocial. More complicated than just “posterior chain”.

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RyecorDone wrote:

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galoob wrote:
I start use squat toilet, used less advanced country and it do good running form overall injury prevent. I recommend By squat over hole on floor multiple time as way to go, poo do not touch heel or back of leg (as it do during direct stand up)and able use “posterior chain” practice which utmost important. in USA advanced country out of shape person sit toilet common, allow gravity over psoas stay tense titled pelvis while sphincter relax let poop go in. This not helpful exercise except disabled person late life

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You are right. How well do old people who have arthritis squat?
When I lived in the Philippines everybody, old as well as young, squatted quite easily.
Here, in the US, half of the population are obese, with bad joints.
Proposal: Everybody here should resolve to do 50 squats every time they get a drink of coffee, tea, whatever. That should help.

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I actually wanted to weigh in quickly as a physio who has worked with the US Army for almost 7 years now and is now working with basic Trainees who are getting injured. The biggest thing contributing to injury is poorly managed increases in training load in the presence of underlying undiagnosed osteopenia (and in some cases osteoporosis!). The research that looks at injury risk reduction through strength training is compelling, but it seems to be tied mainly to specific types of injury. For example, performing the Nordic Hamstring Curl regularly seems to have a protective effect against hamstring strains when looking at a wide variety of team sports.

That said, if given a choice between 1) not doing strength training and only worrying about how quickly I increased the total amount and amount of hard training I was doing and 2) adding in only 1-2 general strength training sessions per week, focused on the larger hip and lower body muscle groups, I would definitely opt for the latter.

We have to keep in mind that the desired injury risk mitigating effects will be most pronounced in the populations who do the least strength training at baseline (i.e. dedicated runners). In other words, if you've never really engaged in a regular strength training program, the reduction in your own personal risk of injury will be the greatest when you first start (and will taper off the more skilled/strong you become).