DAY 3: INCREASE MOVEMENT CONTROL

Yesterday we talked about the different types of mobility, and how both quantity and quality of movement matter.

Today we are taking that one step further. 

A big piece of movement quality is your ability to control your body through the entire range of movement in any activity.

That requires strength.

But not just brute force strength. Squatting 300 lb won’t automatically make you a better runner. 

It’s about your ability to control your movement under any given load throughout the full range of movement.

If you can’t do that, your tissues and joints get overstressed, and you’re more likely to end up injured.

Today is all about finding our physical weak spots so we can run faster and longer without pain. As a runner, you need to strength train.  Period.  How often and how much varies from runner to runner, but there are some critical pieces that every runner must include in their training (because there are different types of strength and movement control needed for running!).  

ACTION ITEMS - PERFORM THE FOLLOWING TESTS:

Cross Sit to Stand Test: Sit on the floor with your legs crossed (criss cross applesauce). Note which leg is in front. Stand up without using your hands. With your legs crossed the same way (with same leg in front), slowly sit back down onto the floor. Uncross your legs and repeat the test with the other leg in front. Click here to see a video.

Single Leg Sit to Stand Test: Sit in a chair of normal height so that your knees are bent to about 90 degrees. Stand up from the chair using only one leg (and no hands!).  See how many repetitions you can do on each leg (max 30).  Click here to see a video.

For both tests, notice how you felt. Was it hard or easy? Was one side better than the other? Did you have any pain or discomfort? Was it easier to stand up or sit back down? 

 

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