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Power & Strength Training for Distance Runners

Power & Strength Training for Distance Runners
Training for physical fitness or sports performance involves interplay between frequency, intensity, time, and type of exercise (Pescatello, 2014). All of these variables are determined by the demands of the sport; primarily what type of energy system is used and what are the main muscles involved in the activity. Coaches need to design exercise programs with the right volume and intensity to elicit the physiological changes required to excel in a given competition. Of these variables frequenc...
Posted on 2022-09-19

What is a Frozen Shoulder?

What is a Frozen Shoulder?
Frozen shoulder, also known as adhesive capsulitis, is a condition in the shoulder characterized by periods of “freezing” during which there is a progressive loss of range of motion accompanied by an increase in pain with mobility. Most commonly the most difficult movement is abduction (lifting the arm out to the side) and internal/external rotation (reaching behind the back/reaching behind the head) This is followed by a “frozen” stage in which pain decreased but the s...
Posted on 2022-07-19

Pulled Muscle in Back

Pulled Muscle in Back
Do You Have a Pulled Muscle in Your Back?. Most people have a sore back at some point. As we age, it becomes more likely – but it starts to increase in likelihood at age 30! Then again, children and athletes can pull a back muscle, so nobody is immune. A pulled muscle in your back may cause you pain for a few weeks, but it sometimes drags on for months or even years if left untreated. Did you twist quickly to catch the ball or during your last rock-climbing expedition? Or you fell duri...
Posted on 2022-06-06

Foam Rolling

Here is a list of some of the muscles that you can foam roll if you are experiencing tightness/soreness: Calf IT band Glutes Quads Piriformis Hip adductors Lats When foam rolling, roll over the targeted muscle until you find spots that are sore or tender. Then spend 1-2 minutes on these spots gently rolling back and forth until the tenderness reduces. Doing this in the morning is an ideal time because muscles get stiff from being in one or two positions during sleep. Incorporating it int...
Posted on 2021-11-03

5 Easy Balance Exercises for Older Adults

As we age, our ability to maintain good balance when standing and walking decreases over time. As a result, individuals 65 or older and at a higher risk for falls. Hospitalizations due to falls occur in 800,000 individuals every year.1 Injuries from these falls include hip fractures, traumatic brain injury in addition to less serious injuries like bruises.Studies have shown that balance training for older adults improves static, dynamic, reactive and proactive balance responses which in turn can...
Posted on 2021-10-29
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