Injury Prevention in All Three Planes

Help prevent injuries by training in a three planes of movement. 

Most exercises occur in one of two planes of motion—the sagittal (front to back, flexion and extension) and the frontal (side to side, abduc- tion and adduction) planes. But overlooking a third plane of motion—the transverse (rota- tional) plane—may lead to muscle imbalances and joint dysfunction.

We move in the transverse plane on a daily basis, whether its getting up from our desk chair or lifting our child out of the car seat. Exercises performed in the transverse plane often mimic daily movements and can strengthen weakened muscles, which may aid in injury pre- vention and enhance athletic performance. Here are some suggestions for transverse plane exercises:

Lower Body: Rotational lunges and box step-ups.

Core: Oblique cable rotations (wood chops)

Upper Body: Push- ups, bench presses, and chest and reverse flies.

Marathon: Weight Training Tips

You just made the decision to start training for your very first marathon. Great! Now the planning begins. You need to get your running schedule, your recovery days, and your nutrition plan in place. But don't forget to schedule time for the weight room!

Weight training is often overlooked as part of marathon training. Some running coaches have historically dismissed it on the grounds that any extra weight or bulk is bad for a runner. But many top runners and coaches have come around to the realization that muscular strength and conditioning are important both for runners' performance and their overall health.

Running long distances is hard on the body. Many runners begin to lose lean muscle tissue during marathon training, but a good weight training program can help you stay strong throughout your training and more easily transition to your post-marathon workouts.

Do not feel weaker at the end of the race than you were at the start! Incorporate weights and pass the stragglers like they're standing still.

Lift Around the Long Runs

Of course your highest priority while training for a marathon is running. Time your weight training properly around your runs.

Schedule your weight training on days when you aren't doing long runs. Running long distances is physically draining, and adding weight training to that burden risks overstressing the body and decreasing your conditioning. Runners who exert too much find themselves dragging and weakening toward the end of their training.
Make sure to preserve a day off to rest and recover between weightlifting sessions. In addition, mix in a few rest days from all workouts. It's imperative that you give your body the time recover and repair the damage done by intense training.

Remember: You can't get stronger if you don't recover.

Training Frequency and Exercise Selection

Preserving lean muscle doesn't require the same lifting intensity as building bulk. A program where you hit each muscle group twice per week, or at minimum once per week, will suffice.

When training for a marathon, your overall training volume should be kept low, and compound exercises are a must. Intensive isolation work has the potential to tax your reserves, making it harder to recover and leaves you with less energy to devote to your runs.

As a general rule, limit yourself to two sets of compound exercises per workout. This will allow you to fit in a complete range of exercises while lowering the chances that you overdo any of them. The fewer exercises you can do per workout while still hitting all the main muscle groups, the better off you will be. You'll want to include leg strengthening movements in your workout plan since these muscles are central to running, but don't overlook upper body exercises. Following a workout program that targets all major muscle groups is important in maintaining muscular balance and avoiding injury, but it can help your marathon performance as well.

A strong upper body is essential to maintaining a good arm movement pattern while running, especially once fatigue starts to set in. Furthermore, if your upper body is weak from the start, it'll be faster to fatigue during your runs, which can impact your focus and concentration.

Recovery Techniques to Consider

Take steps to ensure you recover optimally between each session to better prepare yourself for the runs ahead.
Get at least eight hours of sleep each night. If you aren't sleeping enough, you will not recover. It's a must.
A post-workout stretching regimen minimizes the inevitable aches and twinges that come with training. Consider taking hot baths or going in for an occasional massage. Both of these are fantastic recovery techniques, and after a long, difficult run, you've earned the ease.

Nutrition and Supplementation Tips

You're going to burn a lot of calories running as much as marathon training requires. Eating properly throughout your training is crucial to keep your energy levels up and maximizing recovery.

In-race nutrition is a science unto itself, but in general, you should prioritize protein and carbs both before and after you run. These are the types of fuel that the body needs most during intensive work, and supplements can help you find them in easily digestible forms.


Consider utilizing soy or whey protein, which will quickly help you meet your protein needs. The amino acid glutamine is favored by a broad range of athletes to aid in the recovery and repair process, as are branched-chain amino acids, which can safeguard against lean muscle tissue loss.

For all natural nutrition and supplement products go to http://valparaiso.herbalhub.com and find the only comprehensive product line developed specifically for athletes.

Correct stretching: how to find balance with flexibility training

Let’s talk about the dos and don’ts of stretching.  Flexibility is one of the key factors of any good fitness routine. Yet,  many exercisers often misunderstand some key aspects related to correct stretching. 

How to stretch, when to stretch and how long to hold stretches are just a few of the questions that people ask on a regular basis. 

Some people are born to be more flexible than others.  The good news is that whatever level of flexibility you’re born with, correct stretching will help you improve. 

Why is stretching correctly important?

1.      Stretching helps you maximize your body’s ability to move freely.

In simple terms that means stretching helps you get out of your own way internally so your body can perform at its best. Tight soft tissue can restrict joint movements and hinder important tendons from effectively doing their job.

2.      Stretching helps you avoid injury.

Training with tight muscles can lead to serious injury and muscle tears. With these two reasons in mind, you should never skimp on stretching before and after exercise.

How much stretching is enough?

“Fitness is not a one size fits all situation and, because flexibility is a factor of fitness, you must determine what is right for your own body” You should navigate your own personal stretching needs and keep these dos and don’ts in mind.

Correct stretching dos and don’ts

 Do:

• Spend time doing dynamic stretches before exercising.
• Dynamic stretching involves gentle movements to increase your range of movement. It improves blood and oxygen flow to soft tissues prior to exertion and also prepares receptors within the muscle to perform.
• Prepare your body with fluid flowing movements such as arm circles, leg swings and gentle bending.

Don’t:

• Use jerky bouncing or forced movements to increase your range of motion as this can cause injury.
• This ballistic stretching forces your muscles into an extended range of motion and the risks are not worth the rewards.

Do:

• Dedicate at least 10 minutes after a workout to loosen tight muscles with static stretches that you hold for approximately 30 seconds.

• Stretch to the point of slight discomfort then back off a little and hold. This type of stretching can improve your overall flexibility and may decrease the amount of muscle soreness you experience after exercising.

Don’t:

• Stretch to the point of pain or severe discomfort. You shouldn’t ever hurt your body though exercise and too much flexibility is not good for your body.
• Your joints rely on muscle tension to hold them in the correct position so, if you overstretch or push your body past what is comfortable, you can increase the likelihood of joint and tendon problems.

Find your own perfect flexibility balance

There is an art to finding your body’s balance and the only way to do it is to be aware and conscious of your movements. It’s simple advice but make sure you exercise commonsense at all times when exercising! If you listen to your body the chances are that you will achieve results faster and you’ll avoid causing yourself injury.  Part of this commonsense approach to exercising is listening to your body: if you feel any pain or discomfort then stop.

If you take an exercise class show up a few minutes early to a class and do your own dynamic stretch routine before the class starts and if you need to, stay a little later after class to complete your warm-down. If you are rushed for time then don’t rush your stretching: try to make your main workout more effective instead by using combination exercises.

Your body is exactly that it’s ‘your body’.  Take responsibility for caring for it correctly and never just copy someone else’s routine.  Instead educate yourself and find what works for you. Start at the top of your body, gently working your way down and addressing all major muscle groups.  Stretching and movement is natural, so relax and do what feels right.

Written by Samantha Clayton.