Ideal Running Form

Introduction

Runners train to become faster in a myriad of different ways. Distance runners go on long runs to build stamina and endurance in dozens of muscles throughout the body; sprinters practice passing batons to drill in muscle memory. However, a key aspect of running sometimes overlooked which can make a significant impact on speed, performance, and susceptibility to injuries is the all-important form. Although everybody's running form is unique to their body, there are a few universal qualities of proper form that can greatly increase output and decrease injuries.

Benefits of Proper Form

Before the right way to run is discussed, we must understand what it is about form that makes it so important. Proper form increases running efficiency— that is to say, runners will optimize their physical output in terms of speed with less energy being put in. Additionally, proper form employs the equal use of all necessary muscles in the body, meaning that the runner will not grow fatigued and overuse certain muscles nearly as much. Finally, many find that quality form allows them to run more comfortably, allowing them to enjoy the sport more.

A final thing to mention, though: everybody's body is different. Thus, when trying to mend bad running habits, it’s crucial to remember that what works for some may not be best for others. Anatomy, body mechanics, desired speed and distance, and existing injuries all help to determine what form is ideal for a runner, so go with what feels most comfortable and natural.

The Pillars of Proper Form

Proper form involves three major components that are very closely associated with one another, so improvement in one area almost always ensures progress in other areas. Proper form involves correct posture, foot strike, and cadence.

• Posture: Ideally and no matter what speed a runner's going, their posture should be erect and straight, continuously so throughout the entire body. The head should be up and facing forward, the back straight, and the shoulders level. It’s common for shoulders to slouch the more tired someone gets, but this can cause neck and lower back pain over time.

• Cadence: Defined as stride length and measured in number of steps per minute, an ideal cadence should be somewhere around 175 to 180. Experts agree that at such a cadence, running efficiency is optimized. Taking shorter strides will increase cadence, and vice versa; if a runner finds that their cadence is off, practicing different stride lengths with a high-end watch can help.

• Foot strike: Not only does this involve which part of the foot makes contact with the ground, it also has to do with where the foot is relative to the rest of the body at time of striking. The ideal step is to gently land the foot directly under the body in a natural way. As long as this happens, the strike doesn't matter as much, though it's still important to note that the midfoot strike is ideal, since heel-striking is hard on the shins and knees and forefoot-striking can strain calves and Achilles tendons (forefoot striking is, however, necessary when sprinting).

Achieving Proper Form

There are plenty of exercises and steps that runners can take to fix flaws in their running form, and most don't require the use of fancy equipment or a specific location! Listed below are a few tips to enhance form and improve quality of life when running.

• Feeling stiff and experiencing a low range of motion when running, affecting cadence? Try high knees; it will increase running efficiency and effortlessly carry people further with every step taken.

• Legs hurt with each step? This is common in beginners; legs experience three times the force of body weight with each step when one runs. Try incorporating squats in every workout to ensure painless runs.

• Tense in the back, neck, and shoulders? Though this can be attributed to posture, it can also be the way the arms are held. Remember to always hold them at waist level, bent at a 90 degree angle at the elbows. Ensure that they don't swing across the body; instead, make efforts to only swing them front to back.

• Knees hurt after runs? Make sure that each foot strike is proper. Land directly underneath the body and not in front; this is known as overstriding and will, over time, strain muscles and bones, increasing the chance for injury. Also, try to strike with the midsole.

Conclusion

Paired alongside professional training, a proper and natural running form can greatly increase an athlete's quality of life, running economy, speed, and efficiency. Making subtle but important changes in the way one runs is often the easiest way to see noticeable improvements (and hopefully, some PR's) in a runner's athletic career.

Sources

Christine Luff, ACE-CPT. “8 Quick Fixes for Your Running Form.” Verywell Fit, Verywell Fit, 10 Aug. 2022, www.verywellfit.com/tips-for-proper-running-form-4020227.

Cronkleton, Emily. “Proper Running Form: Tips and Techniques to Run Better.” Healthline, Healthline Media, 2020, www.healthline.com/health/exercise-fitness/proper-running-form#techniques-for-improvement.

Improve Your Running Form with These 10 Running Drills, www.runnersworld.com/uk/training/a775995/how-to-perfect-your-running-form/. Accessed 16 Apr. 2024.

Monsewicz, Katie. “The Right Running Foot Strike for Every Runner.” CURREX, CURREX, 7 Feb. 2024, currex.com/blogs/news/the-right-running-foot-strike-for-every-runner.

What Is Cadence and Why Does It Matter?, www.runnersworld.com/uk/training/beginners/a772845/a-beginners-guide-to-cadence/. Accessed 16 Apr. 2024.

Tempo Runs

What is a tempo run

Tempo runs are a type of running workout that involves sustained effort at a comfortably hard pace, typically faster than your easy or conversational pace and a lot slower than a sprint. Tempo runs are often done at a pace that is challenging but sustainable for an extended period of time, typically ranging from 10 minutes or several miles depending on your fitness level and training goals.

Benefits of tempo running for runners

Improvement in lactate threshold:
The purpose of a tempo run is to improve your lactate threshold, which is the point at which your body starts to accumulate lactate faster than it can clear it away. By running at this pace, you train your body to become more efficient at clearing lactate and sustaining a faster pace for longer periods of time.

Aerobic benefits:
Tempo runs are also an effective way to increase aerobic capacity, which is the ability of the body to take in, transport, and utilize oxygen during exercise. Running at a sustained, moderately hard pace for an extended period of time challenges the body and stimulates it so that it will improve oxygen delivery to the muscles.

Mental strength:
In addition, tempo runs, due to their longer period of time with no break as opposed to interval training, also may challenge an athlete’s mental strength and help the athlete better deal with fatigue and get used to the feeling of it, helping build mental resilience. 

Overtraining:
Tempo runs can be physically demanding, especially when done at a quick pace. Overdoing tempo runs or not allowing enough recovery between sessions can increase the risk of overtraining, leading to fatigue, decreased performance, and an elevated risk of injury.

They really hurt:
Tempo runs may be really challenging for some people due to lack of rest taken when doing them, especially for some select individuals who are better at shorter distance races as opposed to longer ones. Sometimes the thought before running a tempo run for athletes may be mentally draining to them.

Conclusion:
In conclusion, tempo runs are a valuable training tool that can help athletes improve their lactate threshold, aerobic capacity, and mental toughness. However, like any training method, they come with potential drawbacks. It's important to be careful and prioritize proper recovery after these long rigorous workouts to minimize risk of injury as much as possible. 

Sources:

"Tempo Running: What It Is and How to Do It." Runner's World, www.runnersworld.com/uk/training/a773601/what-is-tempo-running-and-how-do-i-do-it/.

"What Is a Tempo Run? - The Run Experience." The Run Experience, therunexperience.com/what-is-a-tempo-run/.

"Tempo Running: The Benefits and How to Do It." Nike.com, www.nike.com/a/tempo-running-workout-benefits?cid=4942550&cp=usns_aff_nike__PID_100357191_Microsoft+Shopping+%28Bing+Rebates%2C+Coupons%2C+etc.%29&cjevent=ab8349b6fb9f11ee82ab02140a1cb82b.

Foam Rolling vs. Stretching

Recovery can come in numerous methods, which include both foam rolling and stretching. Its various techniques are beneficial to increasing blood flow to the muscles and improving its range of motion. While they are optimal for both recovery and as a pre-workout activity, they differ in their benefits. Both foam rolling and stretching are beneficial to recovery, but foam rolling is more effective as it gives a greater improvement in flexibility and mobility.

Benefits of Foam Rolling:

Foam rolling is a self-myofascial release technique (“myo” refers to muscles and the fascia is a connective tissue from the skin to the muscles). It can help with:

1. Relieving Muscle Tightness - Foam rollers allow the muscle to stretch and target a sore or tight portion of the muscle.

2. Soreness and Inflammation - Studies have shown that foam rolling a muscle that is damaged has the positive effect of increasing anti-inflammatory proteins and reducing proinflammatory proteins. This results in less inflammation of the area and aids in muscle recovery and performance.

3. Increasing Joint Range of Motion - Foam rolling is a method of directly targeting a part of the body to reduce tension, and therefore increase flexibility and range of motion in the joints. It has the effect of increasing the range of motion in an area by about 10-15% for a temporary amount of time, which is a valuable factor for physical activity.

4. Relieve Back Pain - Self-myofascial release may be effective for easing pain in the body, including tension in the back. It is important to be careful when applying pressure to the back, as a high intensity might increase existing pain. To use your foam roller for lower back pain, turn your foam roller so it is parallel to your spine and slowly roll from side to side, in line with your spine. Do this as opposed to keeping it horizontal, which can cause you to arch and strain your back.

5. Helps for Relaxation - The easing of tightness in muscles can also reduce tension and cause people to be calmer, as many people find foam rolling to be relaxing.

6. Increased blood flow - In a study from the National Academy of Sports Medicine, there is a 75% increase in blood flow to an area directly after a foam rolling session. This improves the recovery of affected muscle tissues, in addition to warming up muscles before physical activity.

7. Pain Relief in Specific Areas - With the proper amount of pressure being applied, pain is relieved from specific areas of muscles, but it must not be applied to bony structures.

Why Rolling is More Beneficial than Stretching:

Foam rolling eliminates the knots that develop in muscles that form during workouts or sitting for long periods. It is initially painful to roll out the knots, but it will gradually decrease in pain after more rolling. The length of the muscle can be returned to normal once the knots have been eliminated. Meanwhile, stretching pulls these knots and can tear the muscle in an attempt to increase the length. Pain while stretching can occur if the muscle is stretched too far or too fast, which can cause injury.

Additionally, for you to stretch a muscle effectively, you need to hold the stretch for 30 seconds and do 6 repetitions. This has been proven to be the time you should hold it to get the most effective stretch. This is very time-consuming when you have to do this for each muscle group. However, with foam rolling you can roll for a few seconds on each muscle group and get the same effectiveness.

Types of Foam Rollers:

Foam rollers are often shaped like cylinders with a dense foam texture, varying in its size, shape, and firmness.

• Smooth rollers have a surface that is smooth and dense. It is a good type of roller for a beginner, as they have an even texture on the foam that is not intense for muscle tissue.

• Textured rollers have ridges and knobs, which work deeper into muscles to clear out knots and reduce tension.

• Foam-covered massage sticks are for a deep massage in the feet and lower back.

• Foam massage balls are used for targeting muscle areas,

Sources:

Konrad, Andreas, et al. “A Comparison of the Effects of Foam Rolling and Stretching on Physical Performance. A Systematic Review and Meta-Analysis.” Frontiers in Physiology, U.S. National Library of Medicine, 30 Sept. 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8514717/.

Petersen, Jeffrey. “Benefits of Foam Rolling: Pros and Cons.” Petersen Physical Therapy, 24 Nov. 2023, petersenpt.com/benefits-of-foam-rolling-pros-and-cons#:~:text=As%20noted%20above%2C%20foam%20rolling,activity%20in%20our%20daily%20lives.

Total Performance Physical Therapy. “Is Foam Rolling the Same as Stretching.” Total Performance Physical Therapy, totalperformancept.com/is-foam-rolling-the-same-as-stretching/#:~:text=Foam%20rolling%20is%20going%20to,common%20and%20everyone%20forms%20them. Accessed 14 Apr. 2024.

Doubles

What is a Double?

A double is having two running or biking sessions in a day. They are usually two easy efforts but some advanced athletes like 1500m Olympic Champion Jakob Ingebrigsten incorporate speed session doubles in their training. Doubles are typically done 4-6 hours apart: one session in the morning and one in the afternoon, or one afternoon session and one night session.

Benefits of Doubling:

Training for endurance sports like running and biking requires a lot of easy aerobic training. Easy runs and bikes are at an easy, conversational pace. The purpose of this training is for an athlete to build up a great aerobic base to then sharpen with speed training. Generally, the more time spent using this training, the more fitness you gain. An athlete can’t just go and do unlimited easy mileage since the chances of injury increase the more time spent training.

Doubling can help athletes hit higher mileage and time training without as high an injury risk. High mileage weeks eventually become too stressful for athletes and they’ll break down. A 100-mile week is very hard to run by only doing singles. That means running a 14-mile run every day of the week. A single 14-mile run will be very tiring for an athlete so sometimes it can be split into a double. Two 7-mile runs at different times of the same day will allow a runner to rest between runs and recover enough to have a quality second run. The body will be more recovered and will likely be properly fueled by food consumed between the runs.

On a second run, athletes are able to run or bike at a faster pace since they are more rested and this can help them be more in touch with speed. Long single runs will demand a slower pace and too many such runs can make an athlete slow although they’ll have endurance.

A double can also be easier on the mind. Approaching 2 five-mile runs isn’t as intimidating as doing a 10-mile long run.

hGH:

Exercise that lasts for a minimum of 10 minutes can induce the secretion of human growth hormone (hGH). This hormone is responsible for the growth and repair of muscle, bone, and collagen. By doubling, there will be two spikes of hGH production in the body possibly leading to higher recovery and quicker adaptation to running. Exercise at an intensity above the lactic threshold is most effective in stimulating the secretion of hGH but easy running can still induce the release of hGH.

Drawbacks of Doubles:

They are not for people just getting into running. Beginners should be focusing on running consistently throughout the week and shouldn’t be trying to immediately hit high mileage numbers since they will be very likely to get injured.

Even for advanced runners, doubles shouldn’t replace a quality long run in the weekly schedule. Doubles aren’t able to tap into the same energy systems as the long run due to the difference in length.

Doubles can be very mentally draining since it means you have to run multiple times a day. Running and grinding high mileage can become monotonous. The possibility of burnout is very real and athletes who want to utilize this training method should be driven and mentally prepared.

Sources:

GP;, Godfrey RJ;Madgwick Z;Whyte. “The Exercise-Induced Growth Hormone Response in Athletes.” Sports Medicine (Auckland, N.Z.), U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/12797841/#:~:text=An%20exercise%20intensity%20above%20lactate,increasing%2024%2Dhour%20hGH%20secretion. Accessed 9 Apr. 2024.

Barker, Sarah. “How (and Why) to Do Double Workout Days.” Triathlete, 13 Apr. 2022, www.triathlete.com/training/how-to-nail-double-workout-days/.

Reyna, Sarah. “Running Twice a Day: 6 Pros and 5 Cons of Running Doubles.” Marathon Handbook, 4 Oct. 2023, marathonhandbook.com/running-twice-a-day/.

Magness, Steve. “Evidence for Doubling, Training in Glycogen Depleted State.” Science of Running, 18 Nov. 2016, www.scienceofrunning.com/2009/11/evidence-for-doubling-training-in.html?v=47e5dceea252.

Progressive Overload

Ever heard of the term “progressive overload”? It’s become common nowadays and one of the most popular methods of muscle growth. However, there are quite a few ways one can achieve progressive overload safely, so let’s figure out how it works.

Defining Progressive Overload:

Progressive overload refers to one of the many ways of attaining musculoskeletal growth. It’s normally seen in weight training, and usually involves one of two things: increasing the frequency and/or the intensity of your training. The point of increasing either aspect is to constantly challenge your body and provide stimulus for muscle growth. Such a push on your body is necessary in order to counter the effects of muscular adaptations. As your body grows stronger, training that was previously challenging to you may not even affect your body anymore, something vital for muscle hypertrophy. Without challenge, muscle growth eventually plateaus.

Beginners also sometimes confuse progressive overload with training to failure. Training to failure is not necessary when it comes to progressive overload, as with progressive overload you’re only required to incrementally increase your training. This is usually doable and doesn’t end with training to failure.

Methods of progressive overload:

If someone were to perform leg extensions with four sets of 10 reps at 100 lbs. and 90 seconds of rest, the following would be examples of progressive overload:

1. Increasing the rep range from 10 reps to 15 reps a set

2. Increasing the number of sets from 3 to 4 sets

3. Increasing the load from 100 lb to 110 lb

4. Decreasing the rest time from 90 seconds to 60 seconds

There’s been a recent study conducted by TS Chaves, on the different effects of increasing frequency, volume, and intensity. Surprisingly, increasing one or the other leads to very similar results in terms of muscle strength and cross sectional areas within the muscle. This means that most people can do one or the other and still have the same effect on muscles.

Decreasing rest time in between sets is also considered progressive overload, because you would be doing the same amount of work in less time, which, as a greater stimulus, puts a greater strain on the muscles.

Overloading Safely:

Many people think progressive overload is just “working harder than last time”, but that is merely an oversimplification. As progressive overload involves increasing intensity and or/volume, there are general guidelines that should be followed in order to overload safely. Below are two overarching rules of overloading:

1. 10% rule

   The 10% rule is a general rule of thumb, and can be used to determine how much of any one factor to increase at a time. Take running for example. If a runner were to have a weekly mileage of 50 miles, his next weekly mileage increase should not exceed a 5 mile increase in volume. Generally speaking, the maximum 10% increase of volume or intensity occurs after a week’s worth of training (although this depends on the individual’s recovery).

2. 2 for 2 rule

   The 2 for 2 rule on the other hand does not occur on a weekly basis, but rather a biweekly basis. Weight training could be used as an example (using the leg extension example from earlier). Suppose your rep goal of a set is 10 reps originally, then you can increase the leg extensions weight if you’re able to complete 2 extra reps PER set for 2 weeks straight. This would be an indicator that you’re strong enough/ready for a progressive overload.

3. Make up your own

   The 10% and 2 for 2 rules should apply on a general basis, but are merely relative indicators of when to increase weight load. Since every person is different, people may experiment with how long it takes for their body to adapt to certain loads/frequencies, and incrementally increase as seen fit.

Conclusion:

Whether you’re just starting out or you’ve had experience training, progressive overload should be one of the most essential parts of any training routine. It stimulates muscle growth, avoids plateaus, and the multitude of safety guidelines easily prevent injury.

Sources:

Chaves TS;Scarpelli MC;Bergamasco JGA;Silva DGD;Medalha Junior RA;Dias NF;Bittencourt D;Carello Filho PC;Angleri V;Nóbrega SR;Roberts MD;Ugrinowitsch C;Libardi CA; “Effects of Resistance Training Overload Progression Protocols on Strength and Muscle Mass.” International Journal of Sports Medicine, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/38286426/. Accessed 23 Mar. 2024.

Vossen, Loek. “Progressive Overload: The Ultimate Guide.” GymAware, 19 Mar. 2024, gymaware.com/progressive-overload-the-ultimate-guide/#:~:text=What%20is%20the%202%20for,to%20start%20a%20progressive%20overload.

Robles, Alex. “The Progressive Overload Principle (10 Effective Ways to Use It).” The White Coat Trainer, 4 Nov. 2022, whitecoattrainer.com/blog/progressive-overload-principle.

“Total Force Wellness Column: Guidelines to Progress Your Physical Training over Time.” United States Coast Guard, 28 Jan. 2022, www.mycg.uscg.mil/News/Article/2910464/total-force-wellness-column-guidelines-to-progress-your-physical-training-over/#:~:text=The%20rule%20that%20both%20NSCA,two%20weeks%20in%20a%20row.

Adams, Andre. “Progressive Overload Explained: Grow Muscle & Strength Today.” NASM, blog.nasm.org/progressive-overload-explained. Accessed 23 Mar. 2024.

Fartleks

Introduction

Distance runners have a variety of running workouts at their disposal to develop endurance, stamina, and strength From the quintessential easy run to a progression run, the possibilities are endless. However, the fartlek is a distinctive type of workout that may seriously improve a runner's fitness, while additionally serving as a fun and effective form of training. So what is a fartlek, why is it useful, and how can we incorporate it into our day-to-day training?

What is a fartlek?

The fartlek is a running workout first invented and implemented in 1930s Sweden, roughly translating to "speed play." The workout alternates between periods of intense, quick running and slower recovery jogs, but unlike the tempo or progression runs, fartleks are incredibly flexible, allowing for running intervals of self-determined and varying length. For example, a runner could decide to run for 400m and jog for 200m or go fast for two minutes and slow for one. It's all up to what feels best (though still difficult!) for the runner; they have the freedom to play around with their speeds.

Why choose the fartlek?

Experts agree on two core aspects of the fartlek. That the unstructured and spontaneous format of the fartlek allows for runners to experiment around is a widely accepted consensus. Second is that running at designated speeds engenders a stress-free, untethered workout that isn't mentally straining or dependent on certain cues on the track to be effective. By varying speeds and distances to simply whatever feels right while still making sure that the running overall feels productive, runners can benefit and still improve their overall fitness, stamina, and morale. Not only that, runners will find themselves racing at faster speeds and improving their anaerobic threshold. Finally, fartleks can be done anywhere, from the treacherous terrain of hiking trails to city sidewalks to your local park!

The drawbacks of fartleks

Of course, a runner cannot do the same workout repeatedly and expect to excel, because every workout has its own pros and cons. While it is praised for its flexibility and ease of access, it's near impossible to quantify a runner's progress with actual statistics for distance, speed, and time using the fartlek; the tempo and interval workouts outclass the fartlek in this respect. Also, fartlek training has a higher risk of injury than other workouts, especially for beginners prone to shin splints. The demanding nature of this workout means that it should not be done every day.

How do I try it?

Okay, so you're convinced. Here are some ways, recommended by professionals, to implement the fartlek into your training, based on your experience as a distance runner:

• Just Starting: for total beginners, ASICS recommends the following— after a proper warmup of 15-20 minutes at a local park, find something in the near distance (~100m) and run towards it, peaking at a sprint. Then turn, let your heart rate decrease, and go for it again with another target. Cool down after.

• Novices: for those familiar with distance running, try this more structured approach— three to four repetitions of 1 minute on (comfortably hard), 2 minutes off (easy), then 2 minutes on, 1 minute off. Sandwich this between a proper warmup and cooldown, ten minutes each.

• Intermediate: those who want a little more should opt for— a one mile warmup, four to six repetitions of 5 minutes on (threshold pace), 2–3 minutes of recovery, ending with a one mile warmup.

• Advanced: Arcadia's Varsity Cross-Country team did the following workout earlier this year to prepare for track season: five repetitions of 2 minutes at threshold, 1 minute jogging, 1 minute going all out, 2 minutes jogging. Factoring in warmup and cooldown, the whole workout should total equal around 8 miles.

Conclusion

The fartlek is a workout that should be on the radars of every distance runner (and distance coach!). Its fundamental variance with mainstream speed and mileage training boosts runner morale and helps keep things fun, while still strengthening key muscles. Not only that, the fartlek can also be adapted into a more structured format to achieve greater results at a higher level of athleticism. Hopefully, by incorporating this "speed play" into your training, you too can get faster and stronger while maintaining the love and vigor you have for the sport.

Sources

Asics. “What Is Fartlek Training | ASICS | ASICS.” Www.asics.com, www.asics.com/gb/en-gb/running-advice/what-is-fartlek-training/.

“Fartlek Is an Unstructured Run Concept, but It Might Be the Key to Help You Get Faster.” Runner’s World, 8 Dec. 2020, www.runnersworld.com/training/a34824872/fartlek-run/.

Hay, Doug. “8 Running Workouts to Build Strength and Endurance.” No Meat Athlete, 7 Nov. 2019, www.nomeatathlete.com/running-workouts/.

Luff, Christine. “Fartlek Interval Training for Runners.” Verywell Fit, Verywellfit, 19 Nov. 2008, www.verywellfit.com/what-is-fartlek-training-2911954.‌

Plyometrics

What are Plyometrics? 

Plyometrics, a form of exercise consisting of quick and powerful movements, is highly popular among athletes for developing explosive power. This specific type of training targets the fast-twitch muscle fibers, which assist in developing explosive movements, such as running and jumping. They are especially beneficial for athletes, as quick and powerful movements are a predominant focus in most sports. This article will delve into the dynamics of plyometrics and how they enhance the body’s explosive performance.

In relation to plyometrics, power is best described as the ability to perform strong movements at a high speed or rate of output. For example, power can be determined by how far an athlete can jump after sprinting 10 feet, also known as a long jump. The generated power allows the athlete to direct it into a vertical movement by jumping.

Plyometrics are separated into three categories that divide the movements into specific muscles that store and release energy,

1. Eccentric (lengthening movement): This phase is also known as the loading phase, where muscles are pre-stretched and store energy. This is best visible when the knees are bent and arms are cocked back before an athlete jumps.

2. Amortization: This phase is a brief pause, where the muscles stabilize and prepare to release stored energy. Since a shorter pause leads to a more powerful movement, plyometric training aims to reduce the duration of this phase. 

3. Concentric (shortening movement): Muscles release energy in an explosive movement, such as jumping from the ground.

Benefits of Plyometrics

Plyometrics are correlated with improvement in coordination, agility, and flexibility, due to the activities comprising fast and powerful movements. According to the National Academy of Sports Medicine, they are also highly effective in increasing:

• Vertical jump height

• Long jump distance

• Running speed

• Agility and quickness

• Throwing, hitting, and striking velocity

• Balance and coordination

• Decreased risk of injury to the bones and joints

• Power output from muscles

• Speed of muscle contractions 

Types of Plyometric Exercises

Plyometrics are generally regarded as exercises only involving the lower body–especially the legs–but they also incorporate the upper body through various others. These can be categorized into 4 separate types:

1. Bilateral - Types of plyometric exercises that use both legs simultaneously (ie. broad jumps)

2. Unilateral - One leg per movement, and is ideal for athletes to correct lower body imbalances (ie. single leg hops)

3. Extensive - Lower intensity movements that can be performed for longer periods (ie. jumping jacks, jump rope)

4. Intensive - High-intensity movements that should be performed with sufficient recovery time (squat jumps, sprinting)

Examples of Plyometrics Exercises 

• Squat Jumps -  Requires a person to get into a squat position and then perform a vertical jump. 

• Stand with the legs about shoulder-width apart and the toes facing forward. 

• Crouch into a squat position by bending the knees and hips. 

• Jump up as high as possible. 

• Return to the squat position to repeat the move.

• Jump Rope - an effective plyometric exercise as it emphasizes short, quick ground contact time. This movement also measures the coordination and jump height as you jump over the rope.

• Box Jumps - Requires a sturdy platform for a person to jump on. This move involves jumping from the floor to the elevated box(es).

• Place a sturdy platform a few inches in front of the toes. 

• Crouch slightly and jump, bending the knees so that both feet land on the box.

• Use the arms to swing them forward when jumping to generate more power and stability.

Conclusion

Plyometrics are dynamic exercises designed to improve power, balance, and speed through explosive movements. They range from a variety of different exercises, but they are all performed to improve muscle power output and contractions. Plyometrics develop fast-twitch muscle fibers, which allow the human body to execute these explosive movements, and are thus extremely popular amongst athletes. 

Sources

Davies, George, et al. “Current Concepts of Plyometric Exercise.” International Journal of Sports Physical Therapy, U.S. National Library of Medicine, Nov. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4637913/. 

Fletcher, Jenna. “Plyometrics: Definition, Benefits, Exercises to Try.” Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/plyometrics#benefits. Accessed 18 Mar. 2024.

Mayer, Kara. “Plyometrics: What It Is and How to Do It.” WebMD, WebMD, www.webmd.com/fitness-exercise/a-z/what-is-plyometrics. Accessed 18 Mar. 2024. 

Solan, Matthew. “Plyometrics: Three Explosive Exercises Even Beginners Can Try.” Harvard Health, 2 Aug. 2023, www.health.harvard.edu/blog/plyometrics-three-explosive-exercises-even-beginners-can-try-202308022960#:~:text=What%20are%20plyometrics%3F,increases%20speed%20and%20jumping%20height. 

Running Shoes: How Do They Affect Training?

Introduction:

Running shoes are more than just a fashion statement or a piece of equipment; they play a crucial role in an athlete's training regimen. The right pair of running shoes can significantly impact an athlete's training journey from providing support and cushioning to enhancing performance and preventing injuries. In this article, we delve into the ways running shoes influence athletes' training and discuss ways why choosing the appropriate footwear is essential for optimizing performance and minimizing risks.

Support and Cushioning:

One of the primary functions of running shoes is to provide support and cushioning to the feet during repetitive impact. The cushioning within the shoes helps absorb shock, reducing the stress on the joints, muscles, and bones. Proper cushioning can alleviate discomfort and prevent injuries such as shin splints, stress fractures, and tendonitis, which are common among runners.

Moreover, running shoes are designed with various levels of support to cater to different types of foot arches and pronation patterns. Overpronation (inward rolling of the foot) and supination (outward rolling) are biomechanical issues that can lead to injuries if not addressed properly. Stability shoes offer additional support to correct overpronation, while neutral shoes provide a balanced platform for those with a normal gait. Understanding one's foot mechanics and selecting the appropriate shoe type can significantly enhance comfort and performance during training sessions.

Injury Prevention:

Injuries are a prevalent concern for athletes, particularly runners who subject their bodies to repetitive stress. The right pair of running shoes can be a preventive measure against common running injuries. For instance, motion-control shoes are designed with reinforced structures to limit excessive foot motion and stabilize the ankle, reducing the risk of injuries such as plantar fasciitis and Achilles tendinitis.

Furthermore, running shoes with proper arch support help distribute pressure evenly across the foot, reducing strain on the plantar fascia and preventing conditions like plantar fasciitis. Additionally, shoes with ample toe room and a flexible forefoot allow for natural toe splay and minimize the likelihood of developing issues like bunions or neuromas.

Performance Enhancement:

In simple terms, the right running shoes can make you run faster and easier. Lighter shoes with bouncy soles help you move quicker and use less energy. New shoe technology like carbon fiber and special foams make running even more enjoyable by providing more energy return on ground contact and making you less tired, especially during long runs or races. Therefore, picking the right shoes can help you run better and feel less tired!

The design features of running shoes, such as heel-to-toe drop and outsole traction, also influence running mechanics and performance on various terrains. For instance, lower heel-to-toe differentials promote a more natural foot strike and may be preferred by minimalist runners seeking a barefoot-like experience. On the other hand, shoes with aggressive outsole patterns provide superior grip and stability on trails or uneven surfaces, enhancing traction and confidence during off-road training sessions.

Conclusion:

In conclusion, running shoes play a pivotal role in athletes' training regimens, impacting comfort, performance, and injury prevention. By providing support, cushioning, and biomechanical correction, the right pair of shoes can optimize running mechanics, enhance energy efficiency, and reduce the risk of common running-related injuries. Athletes should prioritize selecting running shoes tailored to their individual needs, foot mechanics, and training objectives to maximize the benefits and enjoyment of their running experience.

Sources:

Andrew VertsonAndrew received his Bachelor’s Degree in Exercise Science from California State University. “Do the Shoes You Wear for Running Matter?: Intecore PT.” Intecore Physical Therapy, 5 Dec. 2023, intecorept.com/do-the-shoes-you-wear-for-running-actually-matter/. 

Sankoff, Dr. Jeffrey. “New Study Examines How Running Shoes Can Improve (or Worsen) Biomechanics.” Triathlete, 20 Nov. 2023, www.triathlete.com/gear/run/new-study-examines-how-running-shoes-can-improve-or-worsen-biomechanics/. 

High Intensity Interval Training

High-Intensity Interval Training (HIIT) is a training method that alternates between short, intense bursts of exercise and brief periods of rest or lower-intensity activity. This approach is effective for improving cardiovascular fitness, boosting metabolism, and enhancing both aerobic and anaerobic capacities. HIIT sessions are time-efficient and can be adapted to various sports, making it a versatile training method. Athletes can incorporate HIIT into their routines by including activities such as sprints, cycling, or sport-specific drills.

Caloric Efficiency and Fat Burning:

One major benefit of HIIT lies in its ability to burn a substantial number of calories in a short period of time. The intense bursts of exercise increases heart rate, burning calories during the workout. Furthermore, the post-exercise period, known as Excess Post-Exercise Oxygen Consumption (EPOC), extends these effects for several hours, contributing to fat loss and weight management. Additionally, two prominent types of HIIT protocols are Repeated Sprint Training (RST) and Sprint Interval Training (SIT); both involve short bursts of intense exercise, such as sprints lasting 3-7 seconds or 30-second explosions. These rapid and intense movements elevate heart rate and contribute to a significant calorie burn.

Cardiovascular and Metabolic Benefits:

HIIT is a potent cardiovascular workout that enhances both aerobic and anaerobic capacities. The short bursts of high intensity challenge the cardiovascular system, leading to improved endurance. Moreover, this method of training has been shown to positively impact metabolic health by reducing blood pressure, lowering heart rate, and improving insulin sensitivity, making it a valuable tool in the prevention and management of metabolic disorders. HIIT's impact on the metabolism extends far beyond the duration of the actual workout. This unique feature makes HIIT an efficient choice for those seeking to maximize the benefits of their workout in a time-effective manner.

Time Efficiency:

One of the most appealing aspects of HIIT is its time efficiency. In our fast-paced society, finding time for lengthy workouts can be challenging. HIIT, with its brief yet intense sessions, provides an effective workout in a fraction of the time. This makes it accessible for busy people, offering an alternative to traditionally long-lasting exercise routines.

Muscle Gain and Tone:

Contrary to popular belief, HIIT is not solely a cardiovascular workout but also one for muscle gain and toning. The method’s explosive movements engage various muscle groups, promoting strength development. HIIT has also been proven effective in reducing body fat, particularly in those overweight or obese. Additionally, HIIT has been proven to contribute to muscle gain in less active individuals. The combination of short, intense bursts and periods of rest or lower-intensity activity stimulates both the fat-burning and muscle-building processes.

Adaptability and Accessibility:

HIIT workouts are highly adaptable to different fitness levels, making them accessible to a wide range of individuals. Modifications are also available for beginners or those with specific health considerations. Moreover, HIIT can be performed with minimal or no equipment, making it convenient for home workouts, outdoor activities, or when access to a gym is limited.

Tips for Successful HIIT Workouts:

1. Consultation and Safety

   When considering HIIT, it’s important to consult with a healthcare professional, especially for individuals with pre-existing health conditions. Understanding one's fitness level and potential limitations are essential for a successful and injury-free experience.

2. Gradual Progression

   HIIT is intense, and individuals should start with a level of intensity that matches their fitness level. Gradual progression is key to preventing overexertion and reducing risk of injury. Beginners can begin with shorter work and rest intervals, gradually increasing intensity as they build endurance.

3. Varied Exercises

   To keep HIIT engaging and target different muscle groups, it’s important to incorporate a variety of exercises into your routine. This can include bodyweight exercises, cardiovascular activities like sprinting or cycling, or even weightlifting. The diversity of movements not only prevents monotony but also ensures a comprehensive full-body workout.

4. Focus on Form

   Proper form is essential in preventing injuries during high-intensity exercises. Prioritize good form over the number of repetitions or the intensity of the workout. Consult fitness professionals if needed to ensure correct technique.

5. Adequate Warm-up and Cool-down

   HIIT demands a lot from the body, making a proper warm-up crucial. Dynamic stretches and light aerobic exercises prepares muscles and joints for intense workouts ahead. Similarly, cool-downs with static stretching and controlled breathing aids in muscle recovery and flexibility while also reducing the risk of post-workout soreness.

6. Stay Hydrated

   Hydration is essential during any workout, and HIIT is no exception. The the practice’s intensity can lead to increased sweating, so make sure you stay hydrated to support optimal performance and recovery.

Conclusion:

High-Intensity Interval Training stands as a beacon of efficiency in the fitness realm, offering a plethora of benefits for individuals seeking a time-effective and impactful workout. From calorie burning and cardiovascular improvements to muscle gain and adaptability, HIIT is a viable option to those without much time. By adhering to safety considerations, gradual progression, and incorporating varied exercises, individuals can unlock the full potential of HIIT, transforming their fitness journey into a more dynamic and rewarding experience.

Sources:

“HIIT (High Intensity Interval Training).” The Nutrition Source, 26 Oct. 2023, www.hsph.harvard.edu/nutritionsource/high-intensity-interval-training/#:~:text=HIIT%20is%20a%20type%20of,periods%20of%20lower%20intensity%20movements. Accessed 08 Mar. 2024.

Robinson, Kara Mayer. “High-Intensity Interval Training (HIIT): What It Is, How to Do It.” Edited by Tyler Wheeler, WebMD, 18 Aug. 2022, www.webmd.com/fitness-exercise/a-z/high-intensity-interval-training-hiit. Accessed 08 Mar. 2024.

Tinsley, Grant. “HIIT Benefits: 7 Reasons to Try High Intensity Interval Training.” Healthline, Healthline Media, 15 Mar. 2023, www.healthline.com/nutrition/benefits-of-hiit#3-HIIT-Moves-for-Arms-and-Legs. Accessed 08 Mar. 2024.

Creating an Effective Training Schedule

Training is one of the most important aspects of any sport as it preaches the art of effectively mastering your craft. The first instinct one may have when creating a training program is to push the body to its limits with no days off. Although this approach sounds appealing, it has detrimental effects on the body and a long-lasting harmful impact. Let’s dive into the fundamentals of creating a training schedule, engineering a balanced program that’s tailored just for you.

Setting goals:

Creating an objective before each workout can help you create an approach best suited to what you are trying to achieve. Establishing both a short and long-term goal leads to enhanced productivity. For example, if you go into a training session to increase muscle mass, then your primary goal will focus on weight lifting and exercises. Another example is if you are trying to increase your cardiovascular endurance; this would shift your focus to activities that require more physical activity, such as walking or running. Keeping track of your goals as you progress and setting new ones can fuel self-fulfillment and increased motivation.

Stretching:

Setting yourself up for success is one of the most important points of consideration when creating an effective training schedule. Warming up with stretches ensures that your muscles are strong and flexible before your workout so that they aren’t tight or being overused. It also assists your body’s joints and maintains a full range of motion within these areas. Stretching decreases your chances of contracting injury and reduces soreness throughout the body.

Incorporating a variety:

As you train, incorporate the entire body throughout your program to avoid injury. For example, you may create a schedule that trains biceps and back on Monday, triceps and abs on Tuesday, legs on Wednesday, etc. Diversity is key, and assigning specific sessions to a specific group of muscles ensures that you won’t overwork yourself, and that the muscles throughout your body grow proportionally.

Progressive overload:

When you start your training journey, you most certainly won’t be able to achieve your long-term goals in the span of a single session. This is where progressive overload comes into play. Progressive overload is where you gradually increase the intensity of your workout over time. For example, you may start by benching 45 pounds for a week, but then start repping 55 pounds the next week. Consistency is key, and training at your pace is what ensures optimal performance. Progressive overload not only leads to increased muscle growth and body development, but it also teaches you how to push yourself to your limits and introduce challenging parts to your training. Some other ways to incorporate such practices into your routine are by increasing training duration, volume, and frequency.

Listening to your body:

Your body is the main dictator of what your capabilities currently are. If your body shows signs of weakness or fatigue, then there is no shame in rest or recovery. Overtraining is one of the most harmful things you can do to your body. Creating your training schedule with periods of recovery in between is the most effective way to combat this. For example, if you are training for 3 hours each day, you can set up a 30 minute work, 5 minute rest schedule to ensure that your body has time to recover after intense sessions.

Having a recovery plan:

What you do following a training session is equally as important as what you do during the session. Recovery is one of the most overlooked aspects of training, and many athletes tend to forget about it. It’s important because it allows your body to restore its full potential for maximum performance during your next workout. One popular recovery method throughout the sports world is the ice bath. Ice baths have been shown to decrease pain and inflammation throughout the body, while simultaneously increasing alertness and metabolism. An ice bath isn’t the only way to recover; other methods of recovery include physical therapy, meditation, and getting enough quality sleep.

Conclusion:

Combining these factors crafts a training schedule that best suits your needs and desires. It starts with setting goals and how you decide to approach them. The ones you set forge the foundation of your athletic journey. Consistency is key, and a combination of pushing yourself while also considering your limits will allow you to reach your maximum potential efficiently. Keep up the grind and keep stepping through the pain!

Sources:

Abbate, Emily. “Here’s What a Perfectly Balanced Weekly Workout Schedule Looks Like.” Shape, Shape, 25 Apr. 2022, www.shape.com/fitness/training-plans/perfectly-balanced-week-workouts.

Experts Explain the Science-Backed Health Benefits of Ice Baths, www.prevention.com/health/a46165202/ice-bath-benefits/. Accessed 10 Mar. 2024.

“The Importance of Stretching.” Harvard Health, 14 Mar. 2022, www.health.harvard.edu/staying-healthy/the-importance-of-stretching.

“Progressive Overload: How It Works, Workout Plan, and More.” Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/progressive-overload#:~:text=Summary,no%20longer%20challenging%20or%20effective. Accessed 9 Mar. 2024.