Transcript Slide 1

Building a Strong Foundation®
“Strength Training for the Running Athlete”
Carmen Bott
Founder, Human Motion.com Inc
[email protected]
What is Building a Strong Foundation?
Imbalances and Injuries
Imbalances can present themselves in 3
forms
1. ligament dominance
2. muscle group dominance
3. unilateral limb dominance
• Imbalances lead to an increase in joint
load due to energy leaks
• Increasing joint load leads to injury
Common Imbalances
1. Weakness and length in
hip abductors and
extensors
2. Shortness and tightness
in hip flexors, adductors
and lateral hip rotators
Extrinsic Factors that may lead to injury:
1. Sudden changes in volume
2. Sudden changes in intensity
3. Inefficient recovery between training
sessions
• There is no ‘ideal’ pattern/form of running
• And every runner has their own threshold
or tolerance for repeated impact forces
So, what do we do?
Get Stronger!
– Vertical landing forces during running can be
as much as 6-8 times the athlete’s
bodyweight during mid-stance . . .
– The basis of ST is to improve
the capacity of the musculotendinous junctions to absorb +
produce force
BSF Exercises
1.
2.
3.
4.
Standing calf raise - foot intrinsics
Negative push-ups – shoulder position
Double-leg Raise – Lumbar endurance
One arm, one leg lift – Rotational control,
glute med strength
5. Kneeling hip hinge – posterior chain
activation
Thank-you!
Contact Carmen at
www.humanmotion.com