running Archives - Orange County Personal Trainers - Personal Training in Orange County, CA

4 Workouts That Will Keep You Going All Year

February 13, 2017 by Jessica 2 Comments

Article By: Paige Johnson, Learnfit.org

In exercise, a lot of people tend to develop the habit of sticking to what works for them. However as with anything, all things change —including your body and what it needs to thrive. If you allow your muscles to become accustomed to your workout routine with little to no variety, you will begin to see little to no results. Little to no results will in turn lead to frustration and inactivity, which is never the goal! This year take the time to add variety to your existing fitness regimen and watch as your body changes along with you!

Join a jogging club

The benefits of jogging are tremendous and one of the best ways to yield results in your overall health and wellbeing. Jogging improves your cardiovascular fitness, strengthens your bones and it aids in maintaining a healthy weight. If you are new to jogging or just trying to find ways to spruce up your routine, joining a joggers group may be just the right step for you! You may find a runners club sponsored by your local sports store or you can form one in your own neighborhood! The primary foundation of a running group is to meet one or two times a week and run a select distance as a group. The encouragement and team response you will receive from participating in such a group will prove to be beneficial to your general mood as well as your health. The accountability that comes with running in a group also will assist you in maximizing your fitness efforts to attain better results!

Try a spin class

Spinning, a specific format of indoor cycling, is a exercise routine that has quickly made its way around the world. As you ride on a stationary cycling bike under the supervision of a certified spinning instructor, your heart rate will shoot up which in return allows you to sweat, burn a sustainable amount of calories and improve your lower body strength. Most spin classes typically last an hour or less and can be taken at your local gym or fitness facility. Classes are uptempo and accompanied with loud, adrenaline pumping music. Be sure to bring a towel for sweat and plenty of water! Consider bringing a friend to enjoy the new experience with you!

Practice yoga

Yoga is not your typical heart racing type of exercise, however if done properly the benefits practicing are amazing. The practice of yoga originated in India and has widespread across the globe as a phenomenal way to improve your mental and physical health and wellness. Physical benefits of yoga include increased core strength, increased flexibility and weight reduction. The mental benefits of yoga sharpens your concentration, helps you de-stress and also increases body awareness.

Start using weights

The use of weights, also known as strength training is a wildly successful way to add more value to your fitness efforts. The use of weights create a compound called resistance, which can be explained as using your muscles to work against the extra pounds. Weight training helps you burn calories more efficiently than traditional exercise and it also reduces body fat. The best way to become introduced to strength training is by acquiring a personal trainer to allow yourself to see maximum results and avoid potential injuries. It doesn’t hurt to get some equipment for your home either.

Incorporating one or more of these exercises into your routine will be more than enough to keep your fitness goals on track throughout the year. Adding variety is the best way to ensure that you are getting the most out of your efforts, and it will keep you from inactivity due to boredom. Keep your routine fun and fresh by stepping outside of your workout habits and begin to enjoy the fittest, healthiest version of yourself!

If you are ready to start a new training program, whether it be running, strength training, yoga or all of the above – Go ahead and fill out the form below and one of our Innovative Results Personal Trainers will contact you to discuss your training goals!

The Busy Working Mom Workout and How Rebecca Toned Up

May 26, 2016 by IR Staff Leave a Comment

Rebecca had just given birth to her 3rd child and had 48 pounds to lose.

She was working full time, and involved in three community organizations.

Needless to say, she was a busy working mom.

She dropped about 32 pounds by diet adjustments and running alone.

She had done this before just after her first pregnancy – dropping 70 pounds!

But this time, Rebecca was having a hard time dropping the last 13-15 pounds.

She was a little older, and her time was more cramped.

She now was a working mother with one set of 4 year old twins and a newborn baby boy.

She also knew starting a fitness training program was going to take commitment and dedication – and that it wasn’t going to be easy.

To drop the weight and get toned Rebecca knew that a fitness training program would be difficult but worth it.

Check out Innovative Results, Rebecca’s busy working mom workout solution…

She wasn’t looking for a quick fix – she was looking for a solution to tighten her body and lose the weight.

Rebecca chose Innovative Results as her busy working mom workout, and hasn’t looked back since.

Since working with Rebecca she has lost 15 pounds, and she fits back into your ‘skinny jeans’.

Rebecca mentioned that she fits into the clothes she wore when she lost the weight of her first pregnancy – but now she weights 4 pounds heavier?!

“It’s not all about the number on the scale…I fit into my jeans that I wore when I weighed 114 – I weight 118 now – but I’m not ‘skinny fat’, I’ve developed tone. People get too freaked out about the scale… it’s all about the measurements,” states Rebecca.

Rebecca, like countless others that have come to Innovative Results, experiences the value of our training program with the way she looks, feels, and performs.

She loves being able to show up to her fitness training program, and have intelligent and caring fitness trainers build a program that delivers results every time.

She hates being in the limelight, and I wish I could show you pictures of her transformation.

However, we respect our client’s wishes at Innovative Results, so we can only tell you about her amazing success with us, showing you pictures of many of our other fitness clients’ before and after transformations.

Needless to say, you will be in great hands when you start training at The Orange County Fitness Playground.

If you are looking to get the same results that Rebecca experienced, fill out the form below.

After Learning These 9 Running Technique Drills – Steve Makes a Mental Gain

December 12, 2014 by ptpt 2 Comments

This video has all 9 Running Technique Drills that helped Steve, Anshika, and countless other Innovative Results fitness clients get faster, more efficient, and more effective running. Keep reading to hear Steve’s awesome story of fitness training at Innovative Results – The Orange County Fitness Playground.

Every time an Innovative Results client and family member share their story and do a review, they are helping us help more people improve their quality of life.

Read about Steve’s running and quality of life improvement here:

I wanted to thank you and share a story about running that I think you’ll enjoy.

As you know, I have been doing triathlons for the last few years and I’m always looking for ways to improve my performance.

Coming to Innovative Results after taking a 12 month break due to injury has been one of the best decisions I’ve made.

I’ve been able safely gain my strength back in order to keep myself injury free going forward.

The fun and self confidence I gain are just extras!

Last week at our regular Innovative Results workout you had us do some running but it seemed odd to me at the time because we only have 20 meters to work with.

I wondered how we were going to run indoors?

With skill and clarity you (Coach Aaron) explained the processes of running as controlled falling.

My favorite part was the demonstration of what a baby looks like when they learn to walk – you’re really good at it with your daughter’s example fresh in your mind!

The visuals and the exercises combined to make for what ended up being a decent workout (as usual).

What I wanted to share was my recent experience on a run.

I never said I was a FAST triathlete and my running pace has been plateaued at a pace averaging between 9:30 and 10:00 per mile.

As I began my run I said to myself, “Fall forward” and tried to apply the techniques we just learned at the IR session.

I was very comfortable while running, more comfortable than usual.

Then I realized I was enjoying running at a pace that was in the 8:30 per mile range!

At various points on the run I was even able to get into the high 7’s pace.

I have not been running much so I know that much change in performance was not due to pounding out miles, rather it was MENTAL.

I couldn’t tell if my actual technique was really different, but my mental state was.

Instead of trying push my body forward stride after stride I leaned forward and consciously tried to use gravity to my advantage.

IT WORKS!

I have a lot more training to do before I’m back in racing form, but I expect some nice gains next year.

In the meantime, I have some other physical endurance goals to accomplish this Spring and with the support I get from Innovative Result and you (Aaron, Aubrie, Mark, Madison, and Mason) as my coach I have every confidence that I’ll achieve those goals and beyond.

Thanks for your passion!
Steve Stary

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People Are Always Asking…What is the Fitness Training Program Like at Innovative Results – The Orange County Fitness Playground?

October 9, 2014 by ptpt 3 Comments

I am getting stronger and leaner, but what are we doing today? And why is it working?

How do I tell my friends what Innovative Results is like?

I tried to explain Innovative Results to my friends, but I wasn’t sure how to describe what we do?

These are common questions from our amazing Innovative Results Family, so we decided to write out a thorough explanation of Innovative Results – The Orange County Fitness Playground.

At Innovative Results, we work hard to develop workouts (fitness training program) that appeal to a wide variety of people, challenge each person and help them reach their goals.

Some days may be upper body strength, lower body strength, conditioning, recovery, performance, power, and others simply to help us feel good.

Innovative Results workouts (known as fitness training program) are constantly improving, developing, and getting better for the most important person in our fitness playground–YOU.

Innovative Results training program rotate weekly and the entire training cycle (progression) changes every three weeks.

This allows us time to teach proper movement patterns for power, strength, endurance, and looks. This way we can actually see improvement in each area before moving to the next training cycle (progression).

This might sound a bit complex, but don’t worry, we’ve got you covered!

Typically, this is how one of our Fitness Training Program Sessions work…

1 – A Check-in

2 – A Huge Smile

3 – Followed By Several High-Fives, Hugs, and/or Hand Shakes

4 – A Coach Will Do a Quick Nutrition Journal Check-up, Adding Some Guidance if Needed.

(If You Show Up Early, You Get the Productive and Feel Good Techniques of Self-Myofascial Release, Foam Rolling, Trigger Point the Tight Spots)

We all have overactive, tight muscles that can affect how we move or feel.

Commonly, tight calves, Thighs, Hip-flexors, Upper Back, and Chest can wreak havoc on our posture and ability to move efficiently.

Addressing these areas before the workout can help alleviate common aches and pains, and increase our ability to move during the session.

5 – Warming Up the Engine

A good, dynamic warm up helps prevent injury.

We typically take about 10 minutes to do a variety of mobility drills, activation drills, crawling and locomotion to prepare our bodies for the workout.

This loosens up tight areas, activates the right muscles, raises our core temperature, teaches basic movement patterns and gets us primed to workout!

6 – Speed, Agility, Quickness and Testing Isn’t Just for Athletes

Moving quickly, reacting to outside stimuli, skipping, jumping, and sprinting are incredibly important for safe, healthy, and good human movement.

We use a variety of ladder drills, cone drills, hurdles and other games to get people moving quickly.

It might be a powerful triple jump for one person and a simple squat variation for another, but we help everyone work hard for their ability level.

We also ensure we are testing every session to make sure every person is improving in all the areas of fitness that they are trying to create (i.e. power, strength, endurance, weight, technique)

7 – Time to Get Strong

This piece of our training session builds muscle, helping us get stronger, build lean body mass, and improve our metabolic engines.

We squat, lunge, hinge, push, pull, climb, crawl, carry, and drag.

The human body is designed to move in a LOT of different ways, so our training sessions involve much more than bench press and curls.

We use barbells, kettlebells, sandbags, bodyweight, heavy barrels, chains, steel maces, steel clubs and many other tools to challenge our members.

Exercises, body position, rep ranges, time under tension, load positioning, tempo and many other factors help us change things up and keep our bodies guessing.

8 – Breath Heavy, Increase Your Heart Rate, and Sweat a Bit

Conditioning, circuits, High Intensity Interval Training, and similar workouts have become very popular these days.

While they can be beneficial, if used correctly, we tend to keep most of the conditioning work at the end of each workout.

Our conditioning pieces can be short and explosive; longer and less intense; or somewhere in the middle.

This variety help train all three of our basic energy systems, while helping our nervous, cardiovascular, muscular, and metabolic systems to run more efficiently.

9 – Stretch, Roll and Recover…aaaah

Static stretching at the end of our workout helps shut the muscles down and start the recovery process.

We’ve just stimulated the body and stretching helps us stay loose, helps us cool down and starts the recovery process.

We also use trigger point techniques and deep breathing to assist in this recovery process.

Here is a quick list of what we do at Innovative Results for our Fitness Training Programs:

1 – Check-In.

2 – HUGE Smiles!

3 – High Fives, Hand shakes, and Hugs!

4 – Quick Nutrition Journal Check.

5 – Warm-up!

6 – SAQ, Activation, and Testing.

7 – Get Strong, Build Lean Muscle, and Build our Metabolic Engine!

8 – Conditioning for those Endorphins!

9 – Foam Roller, Stretch, and SMR.

VICTORY!!

The Fitness Training Program at Innovative Results is a guaranteed achievement for your day!

Innovative Results is all about improving the quality of life for its members and community.

By creating fun, effective, and safe fitness training programs, we know that our members look better, feel better and perform better.

They will have increased confidence.

They will be more productive.

They will improve in all the other areas in their life.

They will be able to get out and enjoy life!

The workouts here are not only challenging but functional and fun! The very reason I stopped working out in a regular gym was because I was tired of lifting weights and doing cardio and many of my other friends trained me in the same fashion. They became monotonous and boring and I rarely looked forward to them. At IR, the workouts are creative and no two are ever the same. It doesn’t feel like working out even though you are definitely working up a sweat! I am NOT a morning workout person, yet I wake up excited to get to my 6am workout. Always recharged, energized and refreshed after my workouts… – Christina

The workouts are fun, functional, tailored to your physical abilities and are held almost every hour of the day, necessary for me since my work hours can fluctuate. Inside of two weeks, I saw results that in my physique that I hadn’t seen in years. Just try it…you’ll never look back. – Sharif

If you are interested in trying out one of our workouts, fill out the form at the bottom of this page.

Innovative Results was voted #1 personal trainers in Orange County, #1 Gym in Orange County and continues to improve for you every month.

Come see what all the buzz is about!

10 Different Hill Training Workouts from Innovative Results

October 24, 2012 by ptpt Leave a Comment

If you follow our blog, then you’ve probably heard us talking a lot about running hills.

Why?

Performing interval runs has been proven to burn a tremendous amount of body fat than running steady long distances by increasing your metabolic rate.

Its also one heck of a workout for the legs and butt.

It also puts the stress on the muscles instead of the joints, so if you have aching knees or weak ankles, using these different ways to train hills will be helpful, not hurtful.

The reason for writing this article is to open your eyes to a few different workouts that you can do when you visit some of the local hills.

Here are your 10 Different Hill Training Workouts:

1. Simply walk up the hill, walk back down and repeat.

Seems simple enough, but depending on the hill, just walking up several times can be quite a challenge. Depending on how long and steep the hill is, will determine how many times you do it. If its really steep, but only 50 yards long, you may do more repetitions. If the trail is super long, then you might only do it once. Use your own discretion.

2. Walk and jog intervals.

This hill training workout is a great way to slowly build endurance, soft tissues, and strength for more intense hill training. Jog for as long as you can, and then start walking slowly to let your heart rate go back down, and then turn on the jogging again.

3. Jog it, walk down, repeat (20 seconds-1 minute of jogging

Depending on the hill and your endurance and strength, you can try jogging all the way to the top, and then use the walk down to let your heart rate fall back into a safe zone. Repeat as you are able.

4. Sprint , walk down, repeat (5-12 second sprints)

For those that are looking to spike their intensity and feel the burn, try sprints to the top, instead of a jog.

5. Capacity Work (20-60 seconds of work/5-30 seconds of rest)

If you are trying to improve your aerobic capacity, needing adaptations or improvements in your VO2 Max, Cardiopulmonary efficiency and effectiveness, increases in your capillary density, biochemical processes, and mindset–this hill training workout for you. Go until you reach the highest SAFE heart rate, and then rest for only long enough for your heart rate to drop 20-40 beats per minute, and then start again. This tells your body to adapt on your days of rest between hill training workouts, to improve your aerobic capacity.

6. Maximum Efforts with Complete Rest (5-15 seconds of work/30-90 seconds of rest)

If you are trying to improve your power output and force output, or as some say, top end performance, this hill training workout is for you. In this you are going to go as hard as you can running up the hill for as long as possible, as soon as you start to slow down – stop, rest, and reset. Let your heart rate fall back to 90-120 bpm before you start again. This will drastically improve your performance through nervous adaptations, muscular activation, muscle growth, muscle recruitment, body awareness, body control, and focus.

7. Backwards Hill Climbing

Walking, jogging, or running backward up a hill is crazy hard. This will create great strength in your heart, mind, and thighs!! If you are looking to improve body awareness, body control, proprioception, and strength, this is the hill training workout for you!

8. Sideways Hill Climbing

Another doozy! You thought backwards was difficult. Sideways or lateral movement uphill is very challenging, but builds incredibly strong hips, thighs, and minds.

9. Crawl Forward Uphill

Ready to get your abs, chest, and triceps involved in the strength and endurance gains from all of your hill training? Try crawling forward.

10. Crawl Backward Uphill

If you want even more strength and endurance in your chest, shoulders, abs, triceps, and mind, give backward crawling uphill a try.

Enjoy these 10 Different Hill Training Workouts, and make your next one, your BEST one!

If you like the article, “10 Different Hill Training Workouts from Innovative Results,” please leave us a comment, and share this with your family, friends, and coworkers.

If you are looking to add some training variety to your hill training, come enjoy a free trial at The Orange County Fitness Playground, by filling out the form below.

10 Lessons I learned from Running Big Red

July 31, 2012 by ptpt 17 Comments

I personally like short term goals.

Goals that are within your reach, but force you to work consistently for a few weeks to attain them.

To be honest, it is truly amazing how quickly your body can adapt and change, if you give your body the stimulus, rest and fuel it needs.

You can use this for focused bouts of weight loss, performance enhancement, strength gains and more.

Over the last few weeks, I got into running hills. Walter Peyton, Jerry Rice and countless other athletes have used hill runs to develop incredible power and endurance, so I wanted to give it a shot.

Luckily, we live in Orange County and are surrounded by hills. After searching around Newport, Laguna, Aliso, Orange and other communities, I fell in love with a hill called Big Red at Peter’s Canyon. It is about 150 yards long (ish), dirt, and very steep.

The first time I ran it, about 6 weeks ago, I could only manage 4 intervals. I typically run up, walk down and repeat.

After 4 runs, I was cooked.

My calves, thighs and butt were burning, my throat and lungs were on fire and Big Red had truly humbled me.

So, I decided that I wanted to run this hill more often and develop a level of strength and conditioning to run 10 intervals.

I’m not sure about you, but in order for me to focus, I need to make goals that are a little nerve racking.

I like workouts that make me a little nervous beforehand.

This doesn’t have to be the case for you, but it is how my brain operates.

I decided that I would run at least twice per week. I planned on adding 1 interval per week, until I hit 10.

The first week, I was really into it. Got my two runs in, felt a little sore, but I was excited about the new challenge.

As the week’s went on, life started to get in the way. Work got a little crazy, my meals were scattered, summer parties on the weekend, travel and other challenges started to interfere.

Some days I felt great, while other days were a struggle from the start.

Of the 6 weeks that I was training, I made it out to the hill only 4 weeks as planned. I had to change times, days, missed other workouts completely, but I stayed focused and kept working. Some days I was tired, crabby, stressed out, or not feeling like doing it, but I kept going.

This last weekend, I went out on Sunday morning to do my work. I had missed the previous Thursday because of work, but I was rested and ready to get a good workout in.

I ran up, walked down, caught my breath and repeated the hill run 10 times. At the time, it didn’t seem like a big deal, but afterwards I thought about how I felt the first time I ran Big Red 6 weeks prior.

There is no way I could have made 10 intervals before, but after a sporadic 6 week effort, my body was able to handle those runs.

Felt good.

Lessons learned from Running Big Red

Do something that makes you a little nervous
Learn to adapt to a busy schedule
Most days you may not feel like working out, but you always feel better afterwards
Working hard clears your head
When you feel like quitting, you’re usually about half way done
Get a partner to join ya.
When running outside in the summer, go in the morning, not in the middle of the day
Use ice baths after tough workouts
Always bring a little backpack with food and water
When running a hill, that’s a mile from your car, make sure you have your keys before you walk back after your workout.

So, that’s my experience over the last few weeks. I will keep you posted on whats next.

Here’s my question for you…

What are you chasing this month?

Why are you working out or motivated to get off the couch?

Do me a favor and leave us a comment and share your reason for working out, current challenge or goal that you are working towards.

We are here to support ya!

Innovative Results is the premiere Orange County personal training program for active people. Our entire program will help you move better, feel better and perform at your very best.

Let’s get started by scheduling your free trial! Fill out the form below, and a member of our Innovative Results Training Team will contact you!

Dr. Vince DiSaia Returns for Round Two of IR’s Running Workshop!

September 20, 2010 by ptpt 4 Comments

Running Injury and Performance Clinic

Last month’s running clinic was a huge success! Thanks to all who attended.
For those who missed it, the next one is right around the corner!
Another running injury and performance clinic has just been announced!

Come join us to learn:

* Strengthening Exercises for Runners
* Stretching Routine for Running Specific Muscles
* Proper Warm-up and Cool Down
* Explanation of running injuries and their Causes
* Running Technique
* Nutrition
* Maintenance Care for Runners

This seminar will help you learn how to increase your running efficiency, avoid injuries,and create a maintenance program to keep you running longer. This seminar is FREE to anyone that would like to join us. Wear your workout clothes as we will be demonstrating
warm-ups, exercises, and stretches that you can incorporate immediately into your routine.

The information for this seminar is below so mark your calendars and come join us for a fun day of improving running performance!

When: Saturday, September 25
Time: 10am -1pm
Where: Innovative Results
350 Clinton St., Suite E
Costa Mesa, CA 92626

For more information you may contact the office. We’ll see you there!

Innovative Results Run Clinic was Rad!

August 30, 2010 by ptpt Leave a Comment

Dr VInce DiSaia put on an incredible run clinic last Saturday!

1. Common running injuries, why they occur and how to avoid them.
* Ease into running and into any changes to your program or technique
* Take time for recovery (soft tissue work, nutrition and stretching)
* Strengthen your foot, ankles and hips.

2. Basic running warm up to increase performance and decrease the risk of injury.
* Use a stick, foam roller, or other devise to break up adhesions.
* Do some run specific warm ups to prepare your feet, ankles, knees and hips for your run.

3. Foundational exercises and drills to help run specific muscles function and make your stride more efficient.
* Start very basic to create a solid foundation in your feet, legs, hips and core.
* Energy leaks from imballances or weak muscles are the cause of pain, fatigue and slower run times.

Awesome information! Thanks Vince!

We will be having our next Run Clinic on Saturday, Sept 25th at 10am.

Be sure and RSVP in the comment section below!

Running: Can Less Be More?

August 26, 2010 by ptpt 1 Comment

In the old days it was thought that the more miles you logged the stronger runner you would become. We now know that this is not only wrong, but it can also have the opposite effect. Throughout many sports it is now a common theme to say that one must train smarter and not harder. For running this equates to not just running more junk miles, but rather spending less time running quality miles. Be precise with your training, have a purpose, and know when and how often to shut it down.

One of the most forgotten parts of a training plan is recovery. Most runners are so concerned with getting in all the miles and all the various aspects of training that they don’t give enough respect to the times when they are not running.

Every time you go for a run your body is put through stress and tissue breakdown. In response to this your body responds by rebuilding and making things stronger. This is how muscles get bigger and endurance increases. However, if the next time you run your body is not fully recovered you will be breaking down tissue that is still in the process of healing.

While doing this once may not cause problems, repeatedly neglecting recovery can lead to tissue damage and injury. Understanding how to assist the process of recovery can allow you to run more frequently and spend less time healing. Every person is a little different and for this reason you must figure out what your specific body requires and how you recover best.

There are many different ways to maintain tissue and help speed recovery, such as foam rolling, wearing compression garments, and having regular massages. However, the biggest key is to really listen to your body and understand what your limits are and when you need to pull in the reigns.

Join us this Saturday for a FREE Run Clinic!

If you are a runner in Southern California, you can’t afford to miss this clinic.

Details here: Costa Mesa Run Clinic

Dr Vince DiSaia is a Certified Strength and Conditioning Specialist (CSCS) and has provided personalized fitness training both privately and at fitness facilities. He attended Southern California University of Health Sciences. Four years later he received his doctorate of chiropractic from SCUHS with Magna Cum Laude honors. Since then, Dr. DiSaia has continuously sought out new ways to help his patients and clients perform their best. His expertise with the musculoskeletal system is greatly enhanced through his Full Body Certification as an Active Release Techniques (ART) Provider. He has been certified as a Kinesio Tape practitioner and is also a Certified Level 2 Medical Golf Fitness Instructor (CGFI) through the Titleist Performance Institute.

Strength Training and the Runner

August 24, 2010 by ptpt Leave a Comment

When you look at a training plan for a runner you will find various types of runs to improve on the various body systems used in running. It is no secret that smart training involves sprint work, tempo runs, hills, and distance. However, to be a really strong runner and avoid injuries you must also utilize strength training.

Most runners think that running alone will make them a stronger runner. In all other sports strength training is used consistently to improve physical fitness and therefore improve sporting performance. Running is no different. Without the proper strength in key muscles your body will not be able to withstand the consistent training runs and/or the higher mileage. This is why many times people say that they only get pain once they increase to runs with higher mileage. More often than not this means that crucial muscles are fatiguing early and running form begins to deteriorate.

Keeping good form is essential to not only efficient running, but also to staying injury free.

Aside from working on technique the only way to make certain that your form stays consistent is to make sure that you have adequate muscular strength and endurance. You do not have to spend hours each day in the gym to gain running strength. However, it must become part of your training routine if you want to become a stronger runner.

The most important areas that must be addressed are the core (as a unit) and the hips. The core helps you maintain proper posture which is essential to keeping each stride efficient. The hip muscles help to keep the pelvis and legs in the correct position. If hip musculature begins to fail or fatigue then numerous injuries can and will occur. Not only do the core and hip muscles need to be strong, but they also need to have a high endurance level if you plan on doing long runs.

Understanding the importance of strength training in running is critical if you want to become a better runner. Work it into your training routine and you will find that runs will become easier and injuries will come around less often.