Injury Prevention for Runners and Running Remedies to Keep You Healthy
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- Опубліковано 17 вер 2024
- #fitness #running #fitnessmotivation
In this video I discuss some of the injury prevention for runners and running remedies that I personally use and hope they are helpful for you as well.
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Dr. Nathan Pennington, DBA, is the founder of rundreamachieve.com and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. Nathan was the 1995 Junior Olympic cross-country bronze medalist as a high school senior and finished 7th in the 1994 Junior Olympic 1500m final with a time of 4:04.18 as a high school junior. Later in his career, he became a member of the US Army World Class Athlete Program and qualified for two world armed forces cross-country teams competing against some of the best cross-country runners in the world.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and holds a Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
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excellent as always coach, you’re putting in serious work, props to you. would add for the plantar fasciitis guy, having a daily routine with a few seconds rolling each foot out on a lacrosse ball. I heard a reputable PT ( I forget who) say that it has more effect if you can do it before taking your first steps in the morning. Something about blood vessels etc. What also works wonders is flexing the toes as far as possible and in all directions multiple times per day. and definitely decreasing the mileage load until the issue mostly abates. 🙌🏾
Thanks for sharing this TAOR 💪💪💪💪💪💪🙏
Best channel on youtube. No comparison!!!!!
Appreciate that Lean. 🙏🙏🙏👊🙏💪
Appreciate the video coach! I’ll implement some of those tips and keep monitoring the foot.
You’re also right about super shoes. Absolute blessing when it comes to recovery
Great to hear it was helpful Nathan. I would definitely get a strassburg sock too on Amazon, when I had that same plantar issue I got one of those and it helps relieve the pain, lil uncomfortable wearing but is helpful.
one other recovery method that I learned from you is elevating my legs after runs for 5-15 mins. I like how easy it is and it seems to help dissipate that lactic acid. Another great video coach thanks for the upload !
Thanks for your support 💪💪💪💪💪
Great tips coach! Recovery is a skill in itself that's taking me awhile to develop. I'm finally starting to be able to run pain free right before the peak of my training block and it's been a great for my mental. Hopefully it stays that way.
Thanks for your support Patrick and keep up the great work
Your prevention video is spot-on. Thanks! 👍
😍😍😍😍💪💪💪💪🙏
Just ran a 3:11 marathon. Failed the sub 3 goal, got humbled. Last year I ran 3:44 so still happy about that. Hit the “wall” very hard on mile 21, also took the first half to fast (1:26) .. felt so good and felt like I could hold that pace. In retrospect I should’ve kept reminding myself to go slower in that first half. You told me to take the first half at 1:30-1:31 and I feel like if I listened to you coach .. I would’ve likely gotten that sub 3 or closer to it. Thanks for the amazing content !
No shame in a 3:11 Dylan, awesome time regardless and a huge new personal best. You can adjust the pace next time and aim for that 1:31 through the half then turn and burn on the second. Congrats and VERY well done, 3:11 is no joke.
@@rundreamachieve thanks so much 💪
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The benefit of a motion control shoe became invaluable to me when I realized wearing one sufficiently restricted / throttled down/back my natural lower body mechanics at the ankle, knee, & hip thereby allowing me to return to running earlier & safely while coping with common overuse injuries (runner's knee/hip). Ya know how when you sometimes try to come back too soon and it results in swelling / inflammation? Not the case for me when things might still be 'tender' and I wear a motion control shoe like the Brooks Addiction. The shoe keeps my mechanics in a 'safe zone' until I'm 100% and able to resume the normal shoe rotation.
Appreciate you sharing this TG. 💪🙏💪🙏💪
Not for everyone but I have plantar fasciitis on my right foot and I'm able to run on it by running on the right side of the road. Or focus on landing on the lateral side of the foot and roll toward the big toe. Helped me run 50 miles week with very little discomfort. Also lots of calf stretch, toe stretch and glute/calf strengthening exercise. Epsom salt bath, hot/cold therapy on the affect foot. Plantar fasciitis is not a one solution cure, it's a multi approach solution.
Great tips Jerry and thanks for sharing brother. 💪💪💪💪
I have these long sock like things filled with rice & sealed off. Microwave them. Much hotter than heating pads. Love them.
Appreciate you sharing this Dean
Try the R3 roller for planta fasciitis. It’s amazing and helped me so much. Just use it for 2min 1st thing in the morning & last thing at night
Thanks for sharing!! 💪💪💪💪🙏
I didn’t think I had plantar fasciitis, I claimed it on my VA disability because I just forgot about it bothering me. I have enough lingering injuries so it was a minor inconvenience. I sleep in compression socks or calf sleeves
compression socks or calf sleeves are definitely helpful 💪💪💪💪💪
Thanks for the video! Dealing with a hip flexor issue right now. I have my marathon coming up quick in October. What I’m struggling with is taking enough time off to heal but not losing too much fitness while resting. I haven’t run in 5 days and it feels like a month! Realistically, how much time can I take off without ruining my build? Thanks in advance!
Appreciate your support. You can take a week or 2 off and not lose a great deal of fitness. Good news is you can gain it back relatively quickly (a couple weeks) and still in time for your marathon. Consider getting dry needling done on that hip flexor with a PT in your area, that can be a huge help. Also, warming (prior to) and icing (after) your runs.
Nice video! The other day I had another XC meet and placed 7, would have placed 3rd but missed a turn at the end and lost a few spots unfortunately. My coach wants me to go out faster in the beginning, because he thinks I am ruining my chance of catching the leader(s) if I let them get a huge lead at the beginning. I ran 6:05, 6:04, and 5:53. And it felt like a full effort (the course is pretty slow). I finished about 1 minute behind my first place teammate who ran about 5:15, 5:40, 5:35. I feel like I race better times when I try not to burn out at the beginning, everyone else is running huge positive splits, and I usually can pass a lot of people in the 2nd and 3rd mile. What do you think is the best strategy?
I think you are running very smart compared to how your competition is doing...always best to go out somewhat more conservative and really pick it up in the second half of the race. Focus on YOUR future performances, not what your teammates or competition are throwing down. Will take the pressure off trying to measure up, do the best YOU can. Going out 2 to 3 seconds faster the first mile but THATS IT, no faster and than continue to focus on those last 2.1 miles. You are doing awesome.
@@rundreamachieve thanks so much for the advice
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I include copias amounts of liver in my nutrition for iron. I hate it...I do it anyway. Lol
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Hey coach! as part of my cross country, i am racing the 2 mile now and i had a question, will long runs like 6-8 miles in length, progressively getting longer over weeks make me stronger and faster at the 2 mile? thanks! i am already doing 6x800 threshold on the track btw.
Absolutely, work to a point where you can get that long run to 10 miles..how much easier is an all out 2 miler going to feel then? Keep up the great work, your fitness is only going to get better and with that, faster times.
@@rundreamachieve Thanks!
any time 👊👊👊👊💪