Discover Optimal Running: A Seminar on fixing and preventing running related injuries
• Part 1: tension over position and body working as a unit
– Running is an active, internal torque hinge, not a reactive squat pattern. Learn why common running cues (like chest angle and foot strike) can help or cause more problems. Understand the importance of the glute max, inner hamstring, psoas major, external obliques and gastrocnemius.
• Part 2: The Power of the Calf
– Go over the importance of connection between gastrocnemius, inner hamstrings, and glute max. Explore how weak calves contribute to shin splints and knee pain,
Exercises = straight-leg vs. bent-leg calf raises, plus how to test ankle mobility.
• Part 3: Hamstring and Glute Max
– Learn the difference between activating the hamstrings and glute max, not the glute med or outer quad. How this can help prevent knee, hip, and lower back pain.
Exercises- oblique opener to find weaknesses or imbalances
Then
rower hamstring drills and single-leg glute bridges to address these weaknesses/ imbalances.
• Part 4: The Psoas and Core Connection
– Importance of the psoas major- only muscle linking upper and lower extremities.
Go over the role in preventing knee valgus, lower back and foot arch pain.
Exercises- standing banded psoas exercises for running-specific strength.
• Part 5: External Obliques and Transverse Abdominis
Understand how to properly rotate when running. Avoid common faults such as upper and mid-back tightness and avoid shoulder retraction or bicep flexing.
Exercises - run holding a db
• Part 5: Conclusion and intro into next seminar
- Cap off the seminar with diaphragm breathing techniques to prevent shoulder elevation and low back pain, setting the stage for our next seminar on breathing mastery to help with pain and controlling your nervous system/ heart rate.
