building a strong foundation ® “strength training for the running athlete” carmen bott founder,...
TRANSCRIPT
![Page 1: Building a Strong Foundation ® “Strength Training for the Running Athlete” Carmen Bott Founder, Human Motion.com Inc carmen@humanmotion.com](https://reader036.vdocuments.net/reader036/viewer/2022062805/5697bff21a28abf838cbb968/html5/thumbnails/1.jpg)
Building a Strong FoundationBuilding a Strong Foundation®®
“Strength Training for the Running Athlete”
Carmen BottFounder, Human Motion.com Inc
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What is Building a Strong Foundation?What is Building a Strong Foundation?
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Imbalances and InjuriesImbalances and Injuries
Imbalances can present themselves in 3 Imbalances can present themselves in 3 formsforms
1. ligament dominance2. muscle group dominance3. unilateral limb dominance
• Imbalances lead to an increase in joint load due to energy leaks
• Increasing joint load leads to injury
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Common ImbalancesCommon Imbalances
1. Weakness and length in hip abductors and extensors
2. Shortness and tightness in hip flexors, adductors and lateral hip rotators
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Extrinsic Factors that may lead to injury:Extrinsic Factors that may lead to injury:1. Sudden changes in volume
2. Sudden changes in intensity
3. Inefficient recovery between training sessions
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• There is no ‘ideal’ pattern/form of running
• And every runner has their own threshold or tolerance for repeated impact forces
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So, what do we do?
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Get Stronger! 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 musculo-
tendinous junctions to absorb +
produce force
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BSF ExercisesBSF Exercises
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1. Standing calf raise - foot intrinsics
2. Negative push-ups – shoulder position
3. Double-leg Raise – Lumbar endurance
4. One arm, one leg lift – Rotational control, glute med strength
5. Kneeling hip hinge – posterior chain activation
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Thank-you!Thank-you!
Contact Carmen atContact Carmen at
www.humanmotion.comwww.humanmotion.com