Category: Sports Performance Training Metairie

Runner’s Series: Trivia Questions RELEASED!

Runner’s Series: Trivia Questions RELEASED!

Who’s ready for some TRIVIA?  The first 3-part series on the Runner’s Foot has concluded and it’s time to release the first round of trivia questions.  Before we begin, here are a few contest details:

THE PRIZE: One (1) lucky winner will receive a free entry for the Ole Man River 5K (thanks to our partner New Orleans Track Club) and cool BRIO swag!  BTC/BRIO will make a random draw from all eligible entries received. To be declared a winner the selected entrants must successfully answer all three trivia questions. The Contest winners will be selected on Tuesday, October 28.

HOW TO ENTER: Participants must email the correct answers to the 3 trivia questions to    brio@baudrytherapy.com.   Only one (1) entry per person.  All entries must be received no later than the Contest Closing Date and closing time indicated.

CONTEST DATE & TIME: The trivia contest will close at 5 P.M. CST on Tuesday, October 28.

LET THE TRIVIA BEGIN:

1. Intrinsic foot muscles help runners build a stronger foot.  Name the two exercises suggested to help build strength in the foot.
2. True or False: Calf flexibility can only be achieved by performing as many calf raises as your body will allow.
3. A hands-on approach to soft tissue mobilization is beneficial to runners because:

a.  It improves the mobility of the soft tissue.
b.  It helps improve quality of movement/impending restrictions from forming.
c.  All of the above.
d.  None of the above.

Thank you for reading our BTC/BRIO Running Series blogs.  We hope that the information provided over the last 3 weeks has proven valuable.  If you’ve missed the last few weeks, click below for the articles:

Running Series, Part 1: The Runner’s Foot

Running Series, Part 2: Calf Flexibility

Running Series, Part 3: Soft Tissue Mobility for the Foot

We’ve just scratched the surface on Building a Stronger Runner’s Body, so keep tuning in! We have great information planned for the next series on Strengthening the Runner’s Hip!

Running Series: Strengthening the Hip

Running Series: Strengthening the Hip

FIRST TRIVIA CONTEST: Congratulations on finishing the first four weeks of our building a stronger runner series!  This Thursday, Oct. 24, we will post our first 3 question poll asking specifics about the last 4 Running Series posts. Email the correct answers to us within one week and a winner will be drawn to receive a free entry to the next NOTC race, along with cool BRIO swag! So get ready to test your memory!

This week we will begin part 2:  Strengthening the Hip and Knee.  Often when you hear people talk about running-related injuries, knee pain is high on the list.  Although pain and inflammation may show up in the knee as the primary source of pain it is often dysfunction elsewhere that is causing the abnormal strain on the knee.  The knee is a relatively simple hinge joint, with more complex joints below it and above it.  Muscle imbalance in the foot and ankle complex and the hip can cause pain in the knee.

Since you have done such an amazing job strengthening your feet and ankles, we will begin this new series targeting the strength in the hips.

1.  Exercise number one is a bridge.  Bridges work to stabilize the abdominals and strengthen the glutes while working hip extension.

Lie on your back with your knees bent and feet hip distance apart.  Tighten your abdominal muscles and squeeze your gluteals prior to lifting your bottom off the floor.  Hold for 10 seconds.  Repeat 10 times.  As you get stronger increase the duration of your hold to 20 seconds with 5 repetitions.

2.  Exercise number two is a side-lying clam.  This exercise works gluteus medius one of the primary stabilizing muscles used with single-leg weight-bearing activity.

Lie on your side with hips and knees bent.  Keep your feet together and lift the top knee up towards the ceiling.  The hips and trunk should not move during this exercise, if you feel you are rolling back you have lifted your knee too high.  To increase the difficulty of this exercise add a resistance band or increase the length of the hold.  Repeat each exercise 15 times holding 5 seconds each.

Good luck and keep up the good work!  Let us know how it is going.