Here’s an article to help all of you who have been training hard for the LA Marathon this year. It includes vital information to help prepare you to be the best you can be when performance day comes. Find the link to the article below! Marathon Prep and Recovery
Personal training info, posts and articles on exercises, stretching, and products from the PaulsethPT & Physio Performance team.
As it is with most exercises, there are many variations on these same exercises, but these two exercises can get you started. Strengthening your obliques will help you to stabilize your lumbar spine, and strengthening your low abs will help to maintain proper pelvic positioning, and therefore assist you in maintaining good posture.
Frequency of stretching is important. If you need to gain muscle length, then stretching only when you exercise is not enough. Stretching before and after you exercise will help prevent injury and will maintain your current muscle length, but it will not increase muscle length. Stretching frequently through the day is the most effective way of stretching. A minimum of three times a day is needed to gain muscle length. Once you have gained sufficient length, stretching once a day and when you exercise will be sufficient to maintain muscle length.
Many of you may experience aches and pains throughout the course of your training program with the L.A. Leggers for the L.A. Marathon. Especially, you inexperienced runners. If your ache and pain continues beyond 2-3 weeks, you should seek medical attention. This is necessary even though you may have already tried altering your running gait …
Let’s take a look at two different types of feet and the type of shoe that would be a good fit accordingly. According to Stephen Paulseth, people with high arches tend to have rigid feet and are most likely supinators. A runner who fits this description would want to buy a shoe that is a good shock absorber, has a good heel counter, good forefoot to hind foot mobility, a somewhat flexible forefoot, and that is made of dual density, accommodative, cushy material. Runners who have low arches tend to be pronators. This would call for a shoe that is a motion control shoe, with a stiffer forefoot and a good heel counter. For all cases, the shoe or last should fit the foot shape. Some runners may also need orthotics to help correct any biomechanical dysfunction especially excessive pronation.