Depending on what state you live in, some off-seasons last longer than the running season. For those looking to improve their performance in their next
running season, there are so many options for runners to do during this part of the year.
The 3 best things to work on are:
1) Strengthening - most runners will find some form of cardio to do during their off-season (i.e. elliptical, treadmill running). But what they forget
is that running IS NOT strengthening. Our bodies have to absorb 2-3x our body weight when we land (even more if you are a sprinter!). If your body
is not strong enough to absorb this impact, injuries are bound to occur during running season. So a strength training regime 3x/week with the use of
free weights, body weight, and resistance bands can improve function. Focus on quads, hamstrings, low back, shoulders, and ankles/feet are a great
place to start.
2) Technique work is also an area that the majority of runners forget (or don't know how to do!). Running is like any other sport - there is a skill set
that is required to do the sport correctly and most runners have never been taught the skill of running. Every year 82% of recreational runners are
injured . . . would this be acceptable in any other sport? What would happen if runners worked with a running technique specialist during their off
season to learn how to move correctly? Technique drills can be incorporated before any run (as a warm-up!) or can be done on a track in the winter
and will help make the body more efficient as well as reduce the risk of injury.
3) Joint mobility - Every year, I hear runners say things like "I stretch my hamstrings all the time but they always feel tight!" When I ask them what
they do for their joints, most of them don't know what I am talking about. So a good joint mobility program is an effective way to help keep joints
healthy and flexible. It makes sense that once the joint moves better, than all those muscles that attach into those joints will also be more elastic.
A joint mobility/flexibility program can also be completed 3 times per week for an effective use of time during the off-season.
