[Product Review] Recover App – Injury Prevention For Middle Age Athletes

[Product Review] Recover App – Injury Prevention For Middle Age Athletes

CUSTOMIZED PRE-HAB & RECOVERY PROGRAMS

An app that actually helps runners live healthier lives

I recently stumbled upon a new and unique tool designed to address one of the biggest challenges faced by many runners. Injuries are problematic for runner’s of all ages, especially middle age athletes. The founders of Recover Athletics have just launched an app that provides customized recovery and pre-hab plans for runners of all abilities. I reached out to the team, including CEO, Nick Stewart and asked if I could take the app for a “test spin.”  

In this article, I provide a thorough review of the Recover App. 

Recover Athletics is the first performance recovery platform for endurance runners. Their goal is to help runners manage and proactively prevent overuse injuries. 

Their website consists of the gateway to primary product, the Recovery App, which I review below. They also have a blog with detailed articles focused on running and injury prevention. They host the Run Healthy Podcast.  The latest episode is an interview with 2020 Olympic Marathoner Qualifier, Molly Seidel (a Notre Dame Alum like myself). 

Once your profile is created, the app walks you through a series of questions to gather data on the extent of any current injuries or nagging pains. The app actually asks “What’s Sore Today.

 

The app also integrates with Strava or allows for manual input of weekly mileage, pace and duration of workouts. One of the goals of the app is to use AI to provide users with custom pre-hab or recovery plans. These routines are professionally developed by medical professionals from Massachusetts General Hospital.

  1. Next you can create a “Recovery” for your specific injury or weakness.
  2. Recoveries consist of set of 6-7 specific exercises that address your issue.
  3. The app contains 100+ exercises for runners
  4. The goal is to use your “Recovery” routines to recover and stay injury free
  5. You can set up a daily recovery reminder for a specific time and days of the week.

In my case, Plantar Fasciitis has been a problem for the last 10 months.  I’m at the back end of the injury, so I followed the prompts to create a Plantar Fascia Recovery.  The app generated a 6 exercise x 10 minute recovery that’s comprised of various stretches and strength exercises.

Below is a screenshot of my Plantar Fascia Recovery

The recovery begins when the user clicks on the start button. Next you simply complete the exercises as directed by the app.  Easy to follow directions are provided for each exercise. The videos are clear and the underlying benefits for runners of each exercise are discussed. 

Each time you sign on the app, it will connect with Strava to gather your latest workouts or if you don’t use Strava, you will be asked about your weekly mileage.  The app will ask you to rate the pain from your current injury. 

Based on the input provided, the app generates an “Insights” graph that monitors your training, recovery and soreness over time.  You can then break down trends of your recovery over a set period of time, as well as supplement your routines with stretches and other useful post-recovery tips. As you can see in the screenshot below, my mileage has been limited, but the soreness of my injury has declined over the last month.

Another app feature, if you allow, is occasional “push notifications” that appear on your phone. I’ve only seen a few, so you don’t think you will feel harassed (like some social media notifications).  One was notification of the Molly Seidel podcast.

The paid version of the app allows users to create additional recoveries.  This is useful if you had some weaknesses, such as hip or glutes that often contribute to injuries.  


If you need a proven periodized marathon training plan or affordable coaching where I use these principles of periodization training to prepare you for your next race? Train with me where I provide a CUSTOM EXPERIENCE based on your specific situation.


I also created a glute recovery that consists of a combination of 6 stretch & strength exercises.  Since glute weakness and hip instability are often root causes of many lower body injuries, this recovery is particularly beneficial.

Recovery App Studio

In my opinion, the best feature of the Recover app is with the Studio.  This is a collection of your personalized recovery routines, as well as specific strengthening & mobility routines. Similar to the recovery routines, the strengthening & mobility routines are very targeted and include detailed video instruction for a set of 6-7 stretches and strength exercises.  The mobility sequence includes:

  1. Marathoner’s recovery bible
  2. Cool down essentials
  3. Roll out and & get loose

The Strengthening sequence is very comprehensive, comprised of 14 different routines, including :

  1. Hardcore core
  2. It’s all in the hips
  3. We love resistance bands
  4. The marathon prepper
  5. Going couch to 5k
  6. Run for Health
  7. Runner’s daily strengthening

I completed a couple of the routines, including the “It’s all in the hips” and “Runner’s daily strengthening” routine.  I found the instructions are excellent and easy to follow. I really like the explanations of the benefits gained by completing each exercise.  Another nice feature is that each routine includes a modify option where you can see how to make the exercise easier or harder.  I’ve placed a few photos below of me working out using app.

As a coach, I think the app has a lot of value.  I coach people of varying abilities with different goals and challenges. If they are injured or feel some pain coming on, I can now use the app to suggest a specific recovery.  My plans include numerous conditioning/strength training routines which I can now modify and assign directly from the app. 

Overall Assessment: 5/5

Overall, I’m a big fan of the recover app and plan and recommend it. It’s informative and easy to use. It’s great for runners of all abilities and ages. Consistency in training and remaining injury free is essential if you want to reach your goals. This app allows runners to recover the wear and tear of long distance training.  Being able to customize your routines based on specific input allows you to minimize your risk of injury. 

I think that having access to a suite of professionally developed strengthening exercises and stretches that are targeted to specific parts of your body is a huge win.  The exercises included in each routine only take minutes to complete.

At this time, the Recover app is available for iOS in the Apple app store. There’s a free version which provides a single recovery.  The paid version ($2.99/month or $24.99/year) allows access to the entire suite of studio routines and multiple personalized routines.  With plans to add routines to the Studio throughout the year, the annual subscription is a good value.

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Why Weak Glutes Are a Runner’s Biggest Enemy and How You Can Fix

Why Weak Glutes Are a Runner’s Biggest Enemy and How You Can Fix

INJURY PREVENTION / HEALTHY LIFESTYLE

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Glutes are arguably the most important muscle group for runners. Unfortunately, they are also the most neglected in terms of maintenance and strength. Studies link glute weakness to achilles tendinitis, runner’s knee, iliotibial (IT) band syndrome and other common injuries.

If your glutes are so important and their weakness contributes to many injuries, why are they neglected.  Simply put, most athletes of all ages are unaware of the role their glutes play in their running performance. The goal of this article is to create a better awareness of the function of glutes for runners, what causes glute weakness or imbalance, how to identify if you have a problem and how to stretch & strengthen your glutes.

GLUTES 101

Your gluteus maximus is your butt, the two smaller, glute muscles (called glutes) are located on the side of your butt, near and slightly above your hip joint. When we run, the glutes’ job is to hold our pelvis level and steady. The gluteus maximus is responsible for hip extension, or raising your leg behind your thigh and knee behind you after pushing off with your foot. Good hip extension creates the energy of that leg swing into forward motion.

The problem is, without good hip extension you won’t have a powerful stride, which means your speed will be limited. The other key role of glutes for runners is providing stability for the pelvis and knees and keep our legs, pelvis and torso aligned. If you have strong glutes, side-to-side motion will be limited and you will be a more efficient runner because your energy is directed forward. Basically you can faster at the same effort level.

Also, when the glutes aren’t working properly, some of the impact forces are transmitted elsewhere down the legs. It’s common for many runners to have strong abs and back muscles but weak glutes.

How does this Glute dysfunction occur?

It’s common for the gluteal muscles to become inhibited which will prevent them from properly engaging and being able to perform their role.

Part of the problem is that glutes aren’t as active as other running muscles during routine activities. This leads to your hamstrings, quads, and calves becoming disproportionately stronger (also called an imbalance).


This imbalance limits the effectiveness of the glutes. The end result is that if we aren’t aware of this imbalance and subsequently correct it, typical movement and habits will place increased emphasis on the stronger muscle groups such as the Quads, rather than allowing the glutes to contribute properly within the running motion.

This kind of strength imbalance can cause injury problems over time as the body learns not to use the glutes as it tries to favor the stronger quads. If not properly identified, a glute weakness/imbalance typically doesn’t get corrected on it’s own because most runners don’t perform strength training exercises that isolate and strengthen the glutes. Exercises you can complete to fix this problem are listed below.

Additionally, excessive sitting can cause tight muscles, in particular the hip flexors, which will then inhibit the glutes, making them weak and ultimately pulling your pelvis out of alignment.

Bottomline, you need to work the smaller glutes to stay injury-free. The following video helps to explain the issue.

Glute Strength Tests

To see if you have weak glutes, you’ll need to perform the following glute strength tests. 

Stand with your hands over your head, palms together. Lift your right foot off the ground and balance. Watch the left side of your hips to see if it dips down. If it does, it’s a sign of glute weakness.

In these photos, I’ve inserted a YELLOW HORIZONTAL LINE, to help identify whether or not my hips are dipping.  You can have a friend take a photo while performing this test or you can complete the test while in front of a mirror to observe results yourself.

Glute strengthening and stretching exercises

For each exercise start with 10 reps the first week and then progress to 15 reps (switch legs), rest for 30 seconds and complete 3 total sets.

Tight hip flexors can inhibit the firing of your glutes. Complete this stretch after every workout (crossfit / conditioning or run)

Step forward and lower your back knee. Keep your knee over your ankle. Hold for 30 seconds on each side.

Kick Backs:

This exercise engages the middle-butt and low back.

Start on all “4s” by placing your hands under your shoulders and knees under your hips.

Extend your right knee and hip to even your right leg with your torso. Be sure your foot is flexed and your neck is neutral by looking down towards the ground. Hold momentarily. Return to starting position.

Leg lifts:

This exercise is a variation of kick backs. While your elbows and right knee are on the ground, lift your left leg until it is parallel with the ground. This is your starting position. Lift your left leg up about 6-12 inches while keeping it straight and then return to your starting position.

Fire Hydrants:

This exercise strengthens the gluteus medius and minimus (smaller muscles in the butt).

Start on all “4s.” Next, make a 90 degree angle with your right leg and then lift your right leg up 6-12 inches while keeping your knee bent. Hold momentarily, then return to starting position.

Bridge:

Lie flat on the ground with your hands by your sides and your knees bent. Pushing up mainly with your heels, keep your back straight and raise your hips up off of the floor. Hold there at the top for a few seconds and then go back to where you started and repeat. For an added bonus, try this exercise with only one foot on the ground at a time!

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Single Leg Squat:

Stand on your left leg. Lift your right out in front of you. Stand tall (don’t round your shoulders), and keep your left knee over your ankle as you lower down into a squat. Your hands can extend out for balance.

Modified Single Leg Squat:

Stand on edge of curb as shown in image. Raise right leg slightly and squat slightly with left leg (note how right foot is higher in 1st photo, side view). Start with 8-10 squats/leg and after completing this exercise 3 times/week for 2 weeks, increase to 15 squats/leg.

Glute & Hip Strengthening Exercises 

This video shows some exercises that are completed with a Resistance Bands. Bands may be available at your gym or you can purchase a variety of resistances in a pack through retailers like Resistance Bands.  If you don’t have access to a resistance bands, you can complete the exercises below (see photos and descriptions).

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Learning From the World’s Healthiest People

Learning From the World’s Healthiest People

INJURY PREVENTION / HEALTHY LIFESTYLE

Learning From the World’s Healthiest People

 

I don’t typically feature content from other websites, but I have to admit that I’m a “health nut” and I’m fascinated by the theory of “Blue Zones” and how to live a healthy lifestyle. Secrets of people who live long, healthy lives are discussed in the article I link to below.  Blue Zones are certain towns or regions throughout the world where residents are happier and healthier. In order to qualify, there must be an unusually high number of centenarians—people living to over 100 in the area. 

The following article not only identifies where these Blue Zones exist, but also details how the people in the most recognized Blue Zones live their lives. 

​The #1 lesson revealed is all of these healthy people regularly exercise. This is great news for us middle age runners.  Other benefits of regular exercise, not just running, include:

  • It can Make You Feel Happier
  • It can Help Your Brain Health and Memory. 
  • It can Help With Sleep Quality.
  • It reduces your risk of heart diseases.
  • Helps you manage blood sugar and insulin levels.
  • It can Help With Weight Loss.
  • It Can Increase Your Energy Levels. 

I think two other keys to longevity are healthy eating (the article discusses the benefits of swaying towards a Plant Based Diet) & sleep. 

A plant based diet has been proven to reduce your risk of heart disease, certain cancers, obesity, diabetes and even slow cognitive decline.

The article doesn’t specifically reveal sleep as a lesson learned from those in the Blue Regions, but I have to believe that they have a history of getting 8+ hours per night.  Research shows that consistently getting seven to eight hours of sleep per night is beneficial for adults. Poor sleep is strongly linked to weight gain, which is consistent with findings showing sleep-deprived individuals have a bigger appetite and tend to eat more.

Click here to get more lessons learned from people in these Blue Zones.

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How To Correctly Stretch & Ultimately Fix Plantar Fasciitis

How To Correctly Stretch & Ultimately Fix Plantar Fasciitis

Two months ago I posted a detailed article to help athletes prevent & fix Plantar Fasciitis.  I was motivated to complete the research & report my findings because I’ve been suffering from this nagging and common runner’s injury since early in the Summer.

Now as the Summer ends, the pain from my plantar fasciitis is not as sharp, but it still persists.  So, I visited my Physical Therapist and found the following video which backs up his strategies for relief.

My PT always seems to find the root causes of my injuries.  99% of the time, they exist above the injury.  As you can see in the following video, it’s not simply enough to roll with a lacrosse ball & ice under your foot.  This may relieve the pain, but it’s not addressing the root cause.

In my case, I have stiff calf muscles.  I have been rolling and stretching, but in the same manner as recommended in this video. It’s a slightly different stretch, but it addresses the root cause of my problem (stiff calf muscles and muscles that connect to the foot).

Watch the video & put this stretching strategy (for calf and gluteus medius).

 

Related Articles

Why Weak Glutes Are a Runner’s Biggest Enemy and How You Can Fix
Risk Factors For Achilles Tendonitis & How To Prevent
Risk Factors, Treatment & Prevention Strategies for Plantar Fasciitis

[Updated] How to reach a higher and more consistent level of running performance

[Updated] How to reach a higher and more consistent level of running performance

Periodization TrainingPeriodization training is the process of dividing a training plan into specific time segments or phases leading up to and including a goal performance or race. This article will show you how can train the body in different ways during successive phases, gradually increasing the stress on the body, so you can ultimately combine the benefits of these workouts. The collective result is that with periodization training you can achieve peak conditioning for a desired race or races throughout the year.

UPDATE: Since Publishing this article, I have added a section below discussing Periodized Strength Training as it relates to running & a periodized program. Please scroll through 2/3+ of this post to learn about you can benefit from completing specific strength training exercises into a periodized running program.  

Nearly every elite runner uses periodization. I use this system that includes various meso & micro cycles, each with a specific purpose and different physiological goals and psychological benefits. Using periodization allows you to couple hard training periods with easier periods of recovery to avoid over-training and improve components of muscular fitness such as strength, speed, and endurance to ultimately reach your goals. With the information that I share, you can divide your training plan into three parts to run strong and race well, all year.

Most studies of periodization have proved the superiority of this type of system over non-periodized programs in terms of greater changes in strength, body composition and motor performance (Fleck 1999).

Periodization programs involve a progression from high volume and low-intensity effort towards decreasing volume and increasing intensity during the different cycles. Periodization is not randomly changing volume and/or intensity with no consideration other than to introduce variation into the program. In a University of New Mexico paper, the author discusses how with a periodized program, the manipulation of volume and intensity, over a program that just increases total training volume alone, is an important factor in optimizing training effects.

When I set up a periodization program, I have the athlete, whom I’m coaching, gradually increase the stresses or efforts on their body during a variety of training sessions (distance, intensity, duration and type of recovery vary). Although a large percentage of training is completed at easy or conversation pace, in these programs we stress the body and then allow proper recovery, we achieve cardio gain and muscle growth.  Basically, the work or a specific workout stresses your system.  The planned recovery is what allows your body to adapt.

MACROCYCLES

The overall training period, so it’s the longest of the three cycles and includes all of the elements of training in the entire training period leading up to and including your race. Typically it’s a year in length. Macrocycles are comprised of four stages or Mesocycles.

MESOCYCLES

The mesocycle is a specific (2 – 8 week) block of training that is designed to accomplish a particular goal. The mesocycle is usually classified into 4 stages: recovery + endurance, endurance + strength/lactate threshold, intensity (interval) training and finally competition or peak performance (which includes some kind of taper).  Finally, a set of microcycles, which are generally up to 7 days, make up the mesocycles.

I like the 4 week mesocycle because over the course of 3 weeks of similar workouts, we teach the body to adapt to specific stress, until it becomes not stressful. Then after a recovery week, I like to move on to the next stress.

Benefits of Periodization Training for Runners

Basic Periodization Program

First, if you can imagine a triangle, the bottom or base includes the longest phases of your training which are comprised of recovery/rest from your race (typically 3 weeks), followed by base or foundation training.  Depending on the length of time between races, the base training can be up to 500 miles at relatively easy/conversation pace.  During base training, the athlete will focus on the development of aerobic and muscular endurance which is the foundation of any running plan.


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Not every runner I coach starts in the same phase or level of the triangle.  Some runners only have 10 weeks until their race, they are more experienced and have a substantial base. They may require some strength runs like tempo or hills, followed by shorter intervals to prepare them for a race. Other runners hire me to help them over the course of 6  – 12 months.  I can take them through an entire macrocycle where we develop an entire periodized plan to gradually get them in shape for a few races and eventually a longer race like a half or full marathon.

PACING

One of the keys to a successful program is the pacing.  Throughout the course of a macrocycle, there’s generally six paces that an athlete will train.

  1. Easy/Conversation Pace
  2. Goal Race Pace (goal the athlete wants to race based on dreams, plan)
  3. Date Race Pace (current race pace, based on a recent performance. Should be reviewed with a qualified coach because variables like temperature, course, competition can affect times)
  4. Lactate Threshold Pace (typically 10k pace for most runners. Moderate heart rate, can be sustained for 30 – 45 minutes).
  5. Interval Pace (faster than date race pace, demanding, can only be sustained for shorter time periods (no longer than 10 minutes)
  6. Rest Pace (slow pace in between intervals or as cool down after hard running).

If you need a proven periodized marathon training plan or affordable coaching where I use these principles of periodization training to prepare you for your next race? Train with me where I provide a CUSTOM EXPERIENCE based on your specific situation.


TYPES OF RUNNING

There are numerous types of running depending on the phase of the periodization program.  Some runs like the conversation pace (short, medium or long) runs are completed throughout the program. Other types are tempo, fartlek, hills, long & short intervals and race pace. I posted an article of the essential training runs for middle age marathoners.



ENDURANCE MESOCYCLE

As with any personalized plan, mileage and specific workouts during this mesocycle vary.  If you’re an experienced runner who can handle 55 – 70 miles/week, your training during this phase includes:

5 mile recovery runs at an easy pace.
Gradually build from 6 mile to 11 – 14 mile midweek runs at conversation pace.
8 – 10 mile aerobic or lactate threshold runs at ½ or marathon pace
15 – 18 mile long runs at easy to medium pace (a few runs can include 8 – 10 miles in the middle of these longer runs at marathon pace).  These long runs teach your body to run more efficiently.

Training for runners (beginners, less serious or older athletes) who can’t handle consistent higher mileage (including myself) would follow a slightly different program.

4-5 mile recovery runs at an easy/conversation pace.
8 – 10 mile midweek runs at conversation pace
Gradually increasing from 10 – 16 mile long runs (runs near the end of the phase that include 6-8 miles at marathon pace)
6-10 mile aerobic or lactate threshold runs at ½ or marathon pace
Rest or cross-training twice per week

Speedwork is limited in this phase to strides & “mini-tempos.”  Weekly you can either do 6 – 8 100M on a track or 6 – 8  to 20 to 30-second bursts of speed at the end of one or two of your easy runs. Don’t go any faster than ½ marathon pace in your aerobic or lactate threshold runs.

LACTATE THRESHOLD + ENDURANCE (STRENGTH) MESOCYCLE

hill training for marathons

In the second phase or mesocycle we will still work on endurance, but we’ll step up the lactate threshold training. We introduce strength workouts which consist of tempo, hill & fartlek workouts. We want to push yourself a little, so it’s not a shock when you go faster in the next phase. If the overall training plan is 18+ weeks, this mesocycle can last for 9 weeks. According to coach Greg McMillian, “these workouts strengthen the muscles, ligaments, and connective tissues, which will prepare the body for the demands of fast running.”

Need Marathon Training Info

Key Workouts for Lactate Threshold + Endurance Mesocycle:

6 mile recovery runs at conversation pace
8 – 10 mile lactate threshold at 15k to ½ marathon pace. See this detailed article about Tempo running.
Strength Training with hills and fartlek. Hills are a great strength training workout.  Run them at a hard, but not all-out effort. Fartlek is an easy way to introduce longer (1 – 2 minutes) of fast running.
16 – 20 mile long runs.  Start to introduce finish fast runs (last 4 – 8 miles at marathon pace) in your long runs.

This 2nd phase is essential to strengthening the body for the fast running that comes in the third phase. You continue to build endurance through long runs, but a few of your workouts become tempo miles or hill repeats prepare you for the intensity/race preparation phase where you will complete more & longer intervals (800m to 2miles).

INTENSITY / RACE PREPARATION MESOCYCLE

During the intensity or 3rd phase, the focus switches to additional lactate threshold and then interval pace (VO2 max). The goal is to ready your body to enter the competition phase, so you need a greater emphasis to be placed on boosting anaerobic capacity and neuromuscular power.

During the beginning of this Mesocycle, we will run longer intervals (the exact length depends on the race) at 5k race pace. Typical workouts may include 5 x 1000m or 5 x 1600.  Long runs are typically 17 -20 miles with last 8 – 10 miles at Marathon Pace. There should still be plenty of 5 – 7 mile recovery runs included.

Later speed sessions include run tune-up events like 8k to 15k races to help you prepare for your main event and then shorter intervals (such as 600m – 800m) at 5-K pace.  The distance of your intervals depends on the length of your race & your athletic ability. Besides 100m strides, there’s no need to complete 200m– 400m repeats if you’re training for a marathon. If you’re a novice or training for a 5k, these shorter intervals are perfect.

TAPER / PEAK PERFORMANCE MESOCYCLE

This last, peak phase includes short, fast workouts that simulate racing. These workouts fine-tune the speed you began in phase two by recruiting fast-twitch muscle fibers. During this phase, one of the goals is to improve running economy (how efficiently your body uses oxygen) and strengthen muscles. You accomplish this by gradually increasing the intensity of your workouts and then in last few weeks before your race, decrease the overall volume while maintaining intensity.  Coach Greg McMillan calls it “keep the engine revved.”

One of my favorite runs 2-3 weeks prior to the marathon is a 12 – 13 miler at race pace.  This gives you a great indication of your fitness and how close to your goal time you can expect to finish.  During the last week prior to the race, I also like to complete a 6 mile run with 4 miles at marathon pace.

In order to peak for key races, I recommend you mark your event on a calendar and either work with a coach or develop a plan that maps out your base, endurance, preparation, and peak phases. Each should be four to eight weeks long (you can extend the base or preparation phase beyond eight, but not the peak, to avoid burnout). I recommend that every fourth week, recover by reducing your miles by 10 to 20 percent.  Also ease up on strength training. Once you peak, start again with recovery and base training and work your way through the phases over and over again. 

PERIODIZED STRENGTH TRAINING

 

Just as completing a periodized running program with a progression of planned workouts will optimize your performance, it’s important to ensure you have the same kind of progression and variance in your strength workouts.  Runners need to build strength during their training so they they can be more efficient, be more resistant to injury and build power.

Bodyweight Exercises

If you’re new to strength training, it’s not a good idea to start with heavy lifts. Instead, start more basic with body weight exercises that can be performed at home, such as:

  1. Push-ups
  2. Planks
  3. Bodyweight Squats
  4. Lunges
  5. Clam Shells
  6. Bridges with basketball
  7. Jump rope
  8. Dips & Pull-Ups

Other basic exercises can be added gradually, but after 4-5 weeks you can transition to using kettle bells, dumbbells & medicine balls.  The key is you want to strengthen your core, hips, glutes, quads and lower legs & ankles.

Light Weights to Heavier Weights

Eventually you transition to heavier weights at the gym.  I recommend starting with lighter/smaller barbells and completing exercises with 25 – 35lbs at first. You should concentrate on proper form before you increase the weight. Some of these exercises include:

  1. Deadlifts
  2. Lunges
  3. Squats
  4. Bench Press – performed with a longer/heavier barbell

General rules for lifting are: complete 6-8 reps/set and lift so the final set is challenging (not so much weight that you can only do 2-3 reps). Try to complete 3 sets for each exercise and take about 2-3 minutes of recovery between sets.

As Coach Jay Johnson always preaches, keep easy days easy and hard days hard.  This means, it’s best to complete lifting & body weight exercises after long runs and intervals. You should already be tired, but lifting in what’s considered a “pre-fatigued” state where the body already has low glycogen stores will teach your body to perform in this state.  You’ll notice a difference in the late stages of a race.

There are countless stories of elite athletes getting better because they are stronger.  Mo Farah, for instance, gives much credit to his strength which he says helped him to win numerous Olympic Gold Medals.  Using a periodized strength program within your training cycle will allow you to maximize the benefits of all of your training.

In conclusion, you can get the most out of your training by having a good understanding of each of the three cycles of periodization and then using these cycles to create a plan that allows you to peak for your most important events throughout the year.

Resources:

University of New Mexico https://www.unm.edu/~lkravitz/Article%20folder/periodization.html

Training Peaks https://www.trainingpeaks.com/blog/macrocycles-mesocycles-and-microcycles-understanding-the-3-cycles-of-periodization/

Runner’s World – April 2016

Podium Runner – https://www.podiumrunner.com/use-progression-strength-workouts_123159


Related Posts
How Tempo Runs Will Help You Achieve Your Running Goals
Hill Training for Full and Half Marathons

Strength Training for Marathon Runners


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