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[Music] hi my name is Brian Austin either I'm a physical therapist and personal trainer in Oakland California, and today I'd like to talk to you about strength training for running first why do strength training if you're a runner, so there are two main reasons first is to improve your running economy that means that when you run you will use fewer calories less oxygen if you've done strength training, so there was a study that pulled together five different research studies with the total 93 participants, and they found that consistently among runners who will already have pretty good running economy that they were able to improve their running kindness significantly in a matter of three months of training two to three times a week with plyometrics jumping exercises and heavy strength training exercises so then what about injury prevention well the research on running specifically for injury prevention hasn't been flushed out that well yet however there have been some very large studies one of the biggest actually was done in 2013 by Morrison they had 26,000 participants I'll cross many studies in sports from basketball to soccer to field hockey a lot of running related sports and what they found is that exercise interventions specifically strength training plyometric training and balance and coordination training cut the overuse injuries by half, so this includes anterior knee pain shin splints Achilles retinopathy the types of things that runners often deal with so strength training has and plyometric and balance training have a good chance of reducing your running related injuries as well okay, so this is a balanced exercise and motor control exercise for running call the running simulator, and I'm going to demonstrate here on Justin, so you're going to plant your left foot on the ground focusing on pressure through the base of the big toe 60% of the load should go through that part of your foot as you drive off during stamps I'm going to bring the knee just inline over the second toe the heel will be in the air for this that engages your stabilize your muscles of your soles and your tibialis posterior, so these are good important muscles in the drive face of running now move the right foot back knees straight this is your drive leg pour the weight into the left leg drive them and bring the right leg up and then come back to the start and drive again you want to get into a rhythm where it starts to be smooth and fast getting closer and closer to the speed that you would actually run out okay, so I've got Justin here to demonstrate an exercise that one of my former patients named the Jackrabbit it's kind of an awkward silly looking exercise there's perfect training for your gluteal muscles so why would you want to train your gluteal muscles your gluteal muscles include your glute need glute min and glute Max and during the running stride they keep your hips level so if your glutes are inactive or weak your hips will drop that leads to a host...
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