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.

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.

Oh yeah, I meant that initially they will be a no-go. Worthy of taking on as a challenge for overall athleticism, as well as for speed performance,

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

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.

Yeah, you hit the nail on the head! Easy to monitor is the name of the game with high school sports!

It takes about 20 minutes to do these exercises. And, the kids do almost all of them in the padded wrestling room.

Oh, I'll add a bit more about our team's time table:

June & July: Summer Running.

August: abs & hips. Lots of hills & tempo runs

Sept: add single leg exercises. Continue high-end aerobic running. Lots of racing.

Oct: add single leg plyos. Add Goal Pace Training.

Nov: championship season

And, one last point: barefoot exercises & barefoot running every Tuesday & Thursday! I found this is very, very helpful to keep kids healthy! (And, we probably have some soft surface running almost every day too.)

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.

superfly snuka wrote:

Are there some running groups that don’t lift?

Yup, the Kenyans.

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

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

American advanced country spend lot time on special exercise target back of body balance no good when all that needed super simple change. 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

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).

The Jay Johnson site has a comprehensive set of videos that I find helpful. None of the exercises are difficult to do.

It consists of warm up and cool down exercises, that comprise:

Leg swings (LS)

Lunges (LM)

Core exercises (Core X)

Strength and Mobility exercises (SAM)

The SAM comes in increasing phases and can be split for easy and hard days.

Just need to add some weight trg and running drills, for a comprehensive programme.