When I think of the average person getting up from their day job in a cubical and running 26 miles, my legs and back begin to crumble. A marathon is an extremely destructive activity for the body to endure. Without any proper conditioning you will cause micro trauma to the body and be in pain for the next week.
So how do you condition your body for a marathon? Run 26 miles every day right? Well, not exactly. Running is a huge portion of your training, but it is done in a progression. It should also be done in conjunction with strengthening and mobility work in the muscles and joints.
So let’s begin by looking at what muscles are stressed the most during jogging?
Jogging uses basically every muscle in the body at some level or another. However, several muscles are stresses much higher than others. The core muscles are one of the highest level working muscles during jogging. They must support the movement of the rest of the body. Your
abdominals, obliques, and transvers abdominus make up the band of muscles surrounding the abdominal cavity. They contract at different times to stabilize the lumbar spine when different movement is produced in the limbs. The low back, mainly the
erector spinae and
quadratus, is another area of the core that has high recruitment levels. It counteracts a lot of the recruitment of the abdominals and helps to stabilize the lumbar spine. The
hip flexor group flexes the hip and drives the knee forward. The
quadriceps, hamstrings and adductors are the main muscles that they stabilize the knee, especially on ground contact. The
glute muscle group (and hamstrings), extend the hip and is the main producer of power during the push off portion of jogging. The lower leg muscles
tibialis anterior, peroneals and gastrocnemius (calf) support the foot and affect the movement of the foot. Finally, the muscle groups of the shoulder girdle such as the
serratus, rotator cuff, pectorals, lats, rhomboids assist in arm action and upper back posture.
Originally from http://thenewfit.net/blog/page/2/
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Thought this might help some of your training regimes. Does anyone have any great running specific routines that they use? How do you incorporate strength training to your long distance running?
Thanks.
Know your body!
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