Wednesday, 15 September 2010

BACK FROM THE DEAD< JUST!!! AND ARE YOU FLEXIBLE ENOUGH TO RUN?


Good news managed the session today 8 x 6 mins at 1/2 marathon pace with 2 mins active recoveries between each effort at about 6.48 pace.
I don't know about you but the weather over here is really crap right now, with near gale force winds and blustery showers!
I headed for the Kings Gardens and as much shelter as I could get, but it was still tough going with the worst of the wind and showers for my last two efforts, someone really doesn't like me !
Here are my 6 min effort paces;
1/ 5.58 pace 2/ 5.54 pace 3/ 5.54 pace 4/ 5.57 5/ 5.58 6/ 5.56 7/ 6.08 8/ 6.02
Average pace of session inc rec 6.18, 9.97 miles in 1.02.50
Total time inc warm up-down = 1.27
Felt pretty strong until the 7th effort when I was hit by a blustery shower and even stronger winds, lost my concentration for a bit, i recovered and tried hard on the last one!
Tough session, glad I made it through.
Sciatic nerve a bit sore by the end but going for treatment tomorrow!
Posture Tips to self; keep hips pushed forward and run tall
They say if it don't kill you, it will make you stronger!
Mmmm, But that's just crazy talk,
Right!

Are you flexible enough to run ?

By Bob Prichard

Somax Performance Institute

Hamstring Range

Hamstring flexibility is critical to running. If your hamstrings are tight, they will restrict your Stride Angle, the maximum opening between your front and trailing leg. The bigger the Stride Angle, the faster you can run. For each degree you increase your Stride Angle, you add 2% to your stride length. With just a 10º in Stride Angle, you will cover an additional, effortless 20% more ground with each stride. Runners get tight hamstrings from crossing their legs over toward the midline as they run.

How to Measure

To measure your hamstring range, lie on your back and, keeping your knee locked straight, raise your leg as high as you can. Do this with the other leg. On the photos of your ranges, measure your range by drawing a line from the center of your thigh through the center of your ankle. Measure this line in relation to horizontal, as you see here.

You need a minimum range of 135º in order to run without your hamstrings holding you back. The biggest hamstring range we have ever measured in a runner was 180º.

Hip Flexion Range

Hip Flexion is critical to running speed. You need a lot of flexibility in this range in order to keep your knees high while you run. If your hips are tight, you will drop your knees and reduce your Stride Angle. For every degree you drop your knee, you reduce your stride length by 2%. Just a 10º drop and you will reduce your stride length by 20%. This happens often to runners with low Hip Flexion range. Because the hips are tight, the muscles that lift the knees tire quickly and the knees drop. Runners tend to make up for this knee drop by overstriding—which leads to injury. This is why runners get injured when they are tired.

How to measure

Lie on your back and pull your knee up toward your chest without bending your other knee. Do not use your hands to pull up your knee, as you don’t do this while you run. Have someone take a picture. Now do the other knee.

Draw a line through the center of your upper leg, and a vertical line through your hip, as you see here. Measure the angle between the lines. Do both legs. You need a minimum of 90º of Hip Flexion, or your hips will interfere with your running.

Hip Extension

Runners need lots of Hip Extension in order to achieve a good Stride Angle (110º or more) while they run. Poor hip extension is the primary reason runners bounce up and down so much when they run. A runner with a 3” bounce (typical for elite runners) runs up 1.24 vertical miles during a marathon, and drops down another 1.24 vertical miles, adding an additional 2.48 grueling miles to the marathon.

How to Measure

Lie on your stomach. Be sure to keep the hip bone at the front of your hip on the floor or table. This is difficult for most runners to do, as their hips are so tight that as soon as they lift their leg, they lift their hip. Make sure whoever is taking your photo confirms that your hip is on the table as you lift your leg as high as you can, without lifting your hip.

Do not be surprised if you have less than 60° of hip extension. This is usually the tightest range in runners. Tightness in this range is also the cause of many back problems in runners.

Once you have good photos (with no hip lift) draw a line through the center of your upper leg and measure that in relation to a horizontal line, as you see here. Do both legs.


Measuring Hip Extension

If you are not sure about how to measure your ranges, just email us your photos, and we will measure for you. Our email address is bprichard@somaxsports.com

If you have any questions, please call us at 1-800-227-6629.

Somax Performance Institute




NICE VIDEO FROM THE RYAN HALL GROUP!
OK, I'm going to get some photo's of my flexiblity or lack of it and post it soon.
Tell me how you do, is your flexibity good ?

20 comments:

barefootjosh said...

Glad you're feeling better!

I have no hamstring flexibility. They're not really hamstrings, but hamrods. I tried to get more stretch from them from the age of 11 to 23, no luck. So I stopped stretching.

RICK'S RUNNING said...

Bob told me stretching is not the answer, he reckons using his machine is, and he seems to get very good results.
downside is the cost and the fact he has no clinics in the UK :[

Scott Brown said...

In reference to the video. He said "the days of the lonely long distance runner are dead", but I believe that is the part that attracts a lot of us to running.

The "lone wolf" running in rain or shine oblivious to everything bar their own thoughts and demons.

I run alone a lot because I like to run alone and no bastard can stand being with me for too long ;)

RICK'S RUNNING said...

Scott, I think your getting to darn fast for most people to keep up with you!
By the way does Earl Fee go into much detail about the streching he does in his book and does he do dynamic stretching???

Ewen said...

Yeah, I agree with Rick Scott. Not many blokes (and no sheilas) can keep up with you!

Good luck with the stretching Rick. I'd be happy if I had half Earl Free's stride length ;)

Scott Brown said...

Yes, Rick he has about 20 pages inone chapter on "Stretching" and about the same on "Running in the pool"

But his main focus in his book is on "Mental Training." which I like best!

Ewen, and I be happy if I had half of your length! From head to toes, that is ;)

Anonymous said...

[p]Avoid light colored shoes for interview and by no means wear white shoes to an interview unless it's for a nursing position . Firstly I will [url=http://www.uggssbootscanada.info]ugg boots canada[/url] talk about UGG boots' Origin . The prints of the UGG boots tall range from roses [url=http://www.uggssbootscanada.info]ugg boots canada sale
[/url] and flowers to marbled patterns and solid colors . Ugg boots-fashion is an attitude I have never tried sheepskin boots ever before, let alone the luxury Ugg sheepskin boots . During 2001-the earliest year or so for the twentieth 100 years, Nike launches the main Shox established shoes, than the Nike remarks that your Nike Shox boots or shoes don't just break down effects with back attack despite the fact that functioning; and also they "spring back" together with add more even more power to a good runner's step . : men's [url=http://www.uggssbootscanada.info]mens ugg boots canada mens[/url] wear . If the associated fee sounds fantastic, it all probably is . To join in the latest fashion trend or to take good care of your [url=http://www.uggssbootscanada.com]ugg boots canada[/url] feet, it' s a great idea to add a pair of Australian sheepskin boots into your wardrobe now.[/p][p]After i appeared to be young, I enjoy enjoy our the whole family along the steady supply . Ugg Boots are simply the must have footwear in any ladies collection and thanks to Ugg's large range of shoes, sandals, slippers and boots there is a style to suit all tastes and requirements . The cheap high heels boots for women are special in the fringed tasseled sheepskin detail and rivet in the surface . Many style conscious people even paraded to ask these uncivilized shoes banned . There's some websites specialized affairs [url=http://www.uggssbottespascher.info]ugg pas cher femme[/url] UGG 5815 . [url=http://www.cheapuggsbootsukonline.co.uk]cheap ugg boots uk[/url] 2 . Made of the softest distressed full-grain leather and lined with genuine sheepskin, the Kensington has buckle hardware and a signature metal UGG logo on the heel.[/p]

Anonymous said...

Howdy! Do you use Twitter? I'd like to follow you if that would be ok. I'm absolutely enjoying your blog and look forward to new posts.


Feel free to surf to my web site; best workout gear for iphone

Anonymous said...

Appreciating the time and effort you put into your website and detailed information you provide.
It's good to come across a blog every once in a while that isn't
the same outdated rehashed information. Wonderful read!
I've saved your site and I'm including your RSS feeds to my Google account.



my web-site; womens petite activewear

Anonymous said...

Greetings from California! I'm bored to tears at work so I decided to check out your website on my iphone during lunch break. I really like the info you provide here and can't wait to
take a look when I get home. I'm shocked at how fast your blog loaded on my phone .. I'm not even using
WIFI, just 3G .. Anyhow, very good blog!

Take a look at my weblog :: outdoor running clothes for winter

Anonymous said...

Hi there! This is the second time visiting now and I really just wanted to say I
truley enjoy reading through your website.
I decided to bookmark it at delicious.com with the title:
Blogger: RICK'S RUNNING, 'NO LIMITS' DESPERADO! and your URL: http://www.blogger.com/comment.g?blogID=5433846458554135895&postID=8884996044476372483. I hope this is alright with you, I'm trying to give
your excellent blog a bit more publicity. Be back soon.


Also visit my blog post: transistors 2n2222

Anonymous said...

Hello there! This is my first visit to your blog! We are
a collection of volunteers and starting a new project
in a community in the same niche. Your blog provided
us beneficial information to work on. You have done a outstanding job!


Feel free to surf to my web page; www.Soapoperadigest.Com

Anonymous said...

It's a pity you don't have a donate button!
I'd most certainly donate to this brilliant blog! I guess for now i'll
settle for book-marking and adding your RSS feed to my Google account.
I look forward to fresh updates and will talk about this blog with my Facebook group.
Talk soon!

My webpage; usb high speed host controller free download

Anonymous said...

Hey. I'm sorry to bother you but I ran across your blogging site and discovered you happen to be using the exact same template as me. The only problem is on my site, I'm struggling to get the
theme looking like yours. Would you mind contacting me
at: isabellegoad@googlemail.com so I can get this figured out.
By the way I've bookmarked your web-site: http://www.blogger.com/comment.g?blogID=5433846458554135895&postID=8884996044476372483 and will be visiting frequently. Thanks alot :)!

Check out my blog :: furnished rentals seattle washington

Anonymous said...

Hello, i read your blog occasionally and i own a similar
one and i was just wondering if you get a lot of spam comments?
If so how do you prevent it, any plugin or anything you can advise?
I get so much lately it's driving me insane so any help is very much appreciated.

Also visit my web-site ... furnished condo rentals naples florida

Anonymous said...

When I originally commented I clicked the "Notify me when new comments are added" checkbox
and now each time a comment is added I get several emails
with the same comment. Is there any way you can remove me
from that service? Thanks a lot!

Also visit my web blog ... 4n25 optocoupler schematic

Anonymous said...

Hey! Do you use Twitter? I'd like to follow you if that would be okay. I'm undoubtedly enjoying your blog and look forward to
new posts.

Also visit my homepage; wireless micro sd memory card

Anonymous said...

Hey! I know this is somewhat off topic but I was wondering if you knew where I could locate a captcha
plugin for my comment form? I'm using the same blog platform as yours and I'm having difficulty
finding one? Thanks a lot!

Here is my weblog :: sears home appliances dishwashers

Anonymous said...

Right now it seems like Expression Engine is the top blogging platform out there
right now. (from what I've read) Is that what you are using on your blog?

my site :: refrigerators lowes black friday

Anonymous said...

I comment when I especially enjoy a post on a site or if I have something to
add to the discussion. Usually it is triggered
by the fire displayed in the article I browsed. And on this article "BACK FROM THE DEAD< JUST!!! AND ARE YOU FLEXIBLE ENOUGH TO RUN?".
I was excited enough to write a thought ;-) I actually do have a couple
of questions for you if it's allright. Could it be only me or do a few of the remarks appear like coming from brain dead visitors? :-P And, if you are writing at other online social sites, I'd like
to keep up with you. Could you make a list the complete urls of all your communal sites like your Facebook
page, twitter feed, or linkedin profile?

Feel free to surf to my blog post :: Orlando Chiropractor