I know in Andy Pott’s training video by Asics he does plyometrics after his runs. Do you guys do that at all? I’ve noticed some inbalances that this might cure.
I do some dynamic stretches:
20 steps each (10 each foot):
Heel walk
Toe walk
Outsole walk
Insole walk
Duck walk
Pidgeon walk
High step (touch knee to opposite elbow)
Does that count?
If you think it will correct some imbalances you might have, then try it.
Kinda, I’m thinking more of lunges, and the like. Any science behind whether this helps or not?
I’m a big fan of plyometrics. I was quite happy when the research bore out their efficacy with regard to running. I haven’t really used them to cure imbalances, except, I suppose, using a split jump to wake up the muscles on my inner thighs. But yeah, I’m a fan. My turnover is noticeably quicker with them, and I’m definitely using them in my regimen as I pursue a 5k PR in the next couple of weeks.
Right now I have an inbalance in my left knee, it might be glute related. I was injured and unable to run/bike for 3 weeks in may. When I have hard rides or long runs it tends to click when going up stairs.
plyometrics are a pretty good training tool for pure runners. im not sure how effective plyos are for triathlon since there is an inverse relationship between explosive power and time trial ability.
I admit, part of my motivation for the split jumps is to ward off ITBS, and they seem to do the trick. I don’t know if that’s the sort of imbalance you’re experiencing, but if so, you might give the split jump a shot.
I have done plyometrics since high school track but I was a vaulter. Now I do them to further stress my core after speed work and for insurance from muscle imbalances like you stated. I know it makes a difference for my jobs as a firefighter and high school/ college pole vault coach, but may not help in triathlon.
Just curious does anyone know where any studies/explanations are that talk about explosive power and time trialling? Or anything similar such as fast twitch vs slow twitch balance etc
Thanks!
Steve
I’ve always been skeptical of the ‘muscle imbalance’ ideas BUT, there is lots of research that plyometric work can improve running efficiency, which is a very good thing.
I’ve noticed the east african runners doing lots of plyo drills in some videos too, and they are renowned for the running efficiency. Coincidence? could be who knows.
I’m thinking about giving some plyo a try for the efficiency reason though.
Four weeks ago I started some basic plyo stuff (split kicks, single leg lunges, monster walk with bands etc) as well as some clam shells and single and double leg bridge pose bc of some itbs and I must say I am just starting to feel more stable running longer distances. For the record I did also get ART treatments from my chiro too. The itbs is gone and I will continue with the plyo as my glutes were very weak and in my last half Mary I felt my hips tiring as I tried to keep pace.
Dr. Phil Skiba talks about them and related studies in one of his books for how they MAY improve running (and sites the resources as well). I’ve used them as the last part of rehab after 3 knee surgeries and just felt much more “springy” from them and better coordinated after doing them…if that makes any sense whatsoever!!
Most of what you describe are plyometrics. Not saying what you are doing is bad or wrong, but plyometrics typically involved explosive movements. Jumping off a box and jumping onto another box in one explosive motion is probably the classic excercise.
I tend to do them most of the year…no jumping off box though. I can also do them with low weight on my vasa swim trainer (like using only 20% of my body weight). This is helpful, because after my accident last summer, I can’t do most exercises with 100% of my body weight on my left leg. Still working up to that.
Just be careful with your feet, achilles, and calves.
I run a lot, but generally nothing faster than tempo pace or hill work. Tried some plyos last winter and while I felt they were helpful, ended up with a strained achilles.
Now I just do 4-6 striders after a couple runs each week.
Word. Ironically, I started trying this to fix my achilles/PF issues (and to just take a break from the s/b/r grind).
Could be a coincidence, as I’ve been sick for over 3 weeks and haven’t really been running or biking, but in the last few days, my heel pain has subsided. I’ve been doing this workout: http://www.menshealth.com/spartacus/workouts/
If nothing else, plyo work gives me the good burn that I haven’t felt in a while doing regular workouts.
I occassionally do drills and strides. In college I did them daily though.
This guy does them, and he’s got some hardware -
I agree. I definitely feel stronger when doing these types of exercises regularly. And they’re good for injury prevention. They will definitely increase your running economy, which will make you a faster more efficient runner.
I’ve been struggling with weakness in my right glute for about 3 years now and these are the only exercises that keep me running injury and pain free.
My Chiropractor/ Sports Doc and his PT friend taught a 9 week Ply course last year. It really took about 6 weeks in before you started to notice a difference. Loads of sprints, jumping, lunge walks, dynamic stretching etc… If anything it certainly helped my hill running. After using that as most of my training I set some PB 10 K’s on hilly terrain. Stair running was good as well.
Our class was 1 hr long with a 10 minute light warmup run, then a few minutes of dynamic stretching and off to the jumping and lunging and hopping. I think it really has helped my running ( I continue it to a lesser degree) and my ITBS has not been a major problem since (coupled with some ART to get me back to normal).
Kinda, I’m thinking more of lunges, and the like. Any science behind whether this helps or not?
Lunges are not plyometrics