One of the most overlooked muscle areas of a runner is the backside. Okay, well, maybe it’s not “overlooked.” Maybe “paid attention to.” Nope, that’s not quite right either. Hmm… I got it! One of the most under worked muscle groups of runners are the glutes (gluteus maximus, gluteus medius, and gluteus minimus). Yep, the derriere, the bum, the hind quarters, the tush. Weak buttocks have been the culprit in ending more running seasons than possibly any other running-related injury.
The gluteus maximus is the attention getter—the J. Lo of the group. But of the three gluteal muscles, the gluteus medius is a key muscle to focus on when it comes to running. This muscle (along with the gluteus minimus) helps to externally and internally rotate the thigh. It’s also a hip abductor (helps to pull the thigh away from the body). Okay, now I know what your thinking, “I don’t externally or internally rotate my thigh nor do I abduct my thigh when I run.” Correct. However, the gluteus medius is key in stabilization of the hips/pelvis.
Be sure to click here to see a video explaining how you can work your glutes! Continue reading 'No Butt’s About It!'»
Fitness Tips 
fitness, Landice, Landice.com, marathon, road running, run, runner, Runner Dude's Fitness, Running, training, triathlete, triathletes, triathlon, workout
Photo by Chris Milliman. Courtesy of Craft USA.
At Landice, we want to help you be the best YOU you can be. We’ve enlisted the help of Janda Ricci-Munn, accomplished triathlete and coach. Together, we want to offer you practical training tips to help you reach your own fitness goals. Let us journey with you. Leave us comments and updates. Tell us how you’re doing. Let us know when you’re training for a race so we can cheer you on. Stay tuned for more running tips from Janda!
In their quest for improved performance, many endurance athletes lose sight of the fact that ultimately, the limiting factor for any endurance event is just how fast you can go when you’re swimming, biking and/or running at top end speeds.
Case in point: 6 minutes per mile pace feels like a comfortable run for the athlete who can sustain well under 4 minutes per mile pace for a minute or more. For the slower athlete who tops out around 6 min. mile pace when running for about a minute though, they’ll never have a hope of keeping up with their quicker counterpart, no matter how many miles they log! Continue reading 'Springing Ahead'»
Fitness Tips athletes, endurance, marathon, muscles, racing, run, runner, runners, Running, training, triathlete, triathletes, triathlon
At Landice, we want to help you be the best YOU you can be. We’ve enlisted the help of Janda Ricci-Munn, accomplished triathlete and coach. Together, we want to offer you practical training tips to help you reach your own fitness goals. Let us journey with you. Leave us comments and updates. Tell us how you’re doing. Let us know when you’re training for a race so we can cheer you on. Stay tuned for more running tips from Janda!
Last week’s training tip dove into the issue of hydration and provided you with a few simple ideas as to how you can approximate your individualized sweat rate and hydration needs when exercising under specific weather conditions. This week, we’ll take a closer look at the issue of dehydration and its impact on athletic performance and health and also talk about the role that electrolytes play in hydration and athletic performance. Continue reading 'Dehydration & Electrolyte Replenishment'»
Fitness Tips, For Advanced Athletes dehydration, electrolytes, hydration, Janda Ricci-Munn, run, runner, Running, training, triathalon, triathlete, triathletes, workout
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