EXERCISES TO PREVENT INJURY

So, a friend of mine sent these to me and I figured I'd post them. During these hot summer months, runners are prone to injury. Hopefully the exercises below will help some of you increase your leg strength to give you some extra preventative ammo for the long summer haul!

Eccentric Heel Drop  
Why Strengthens calves, ankle muscles, and Achilles tendons, which allow for a stable landing when running
How Stand on one leg on a curb or step with your heel off the edge. Lift up onto your toes, then slowly lower down until your heel is below the step. Start with a set of 10 on each leg. Build to three sets of 15.

Clam Shells  
Why Strengthens gluteus medius to improve knee and pelvis stability
How Lie on the floor on your side, legs stacked. Bend both knees, keeping legs and feet aligned. Open the knees like a clam shell while keeping your feet together. Do two sets of 30 on each side.
Next Level Put a resistance band around your thighs.

Single-Leg Balance and Squat  
Why Develops balance in pelvis, ankles, and feet so your body lands on a secure platform every time you take a step
How Balance on one foot (shoes off, ideally), with your back straight, arms in running motion, and your weight evenly distributed between your fore and rear foot. Once balanced, press your big toe into the floor and hold for 30 seconds. Aim for three sets on each leg.
Next Level Standing on one leg, lower your hips back, bending your standing knee. Then push back up. If you can't keep your hips even and your knee aligned over your foot, stick with just the balance move.


Standing Jump  
How Use a step at a gym (or find wide steps at a park or building) about midshin height. Standing with the step directly in front of you, jump up with both feet landing softly. Step back down. Do 10 to 20 times.
Next Level When you can no longer hear your feet landing, jump up and then jump back down off the step.

Lateral Jumps
How Place a pole (or broom) on the ground and jump over it quickly side to side, staying on the ground as little as possible. Aim for three sets of 10 jumps.
Next Level Switch out the pole for something taller, like a foam roller; the added height creates a bigger challenge.

BRUTAL RUN! COLD BEER!

It was a brutal run today, but we had a great work out! Plus, Chimy's is always waiting afterward with cool A/C and cold beer!

The more you run in the summer, the faster you'll be when you run that first 5K in the fall! You'll surprise yourself! Be sure to properly hydrate before you go out for that evening run, especially in this humidity.

Thanks for everyone that came out. Hope to see everyone out next week!

RUN. DRINK. BE SOCIAL. 

Lone Star Runners of Cowtown (LSRC) is a running group based in Fort Worth, Texas, specifically geared toward the social aspect of running. All of us in the group love three things: Running, drinking, and being social. So we figured why not combine all the things we love into one awesome club that caters to those who love running in a casual environment!

CLUB GOALS:
One – Run to get in shape
Two – Run to be social
Three – Run to eat, drink and have fun after the run


Our group meets every Tuesday at 6:30 p.m. at Chimy's in the West 7th district.

THE COURSE: We will have two options:

- 3 mile out-and-back down the Trinity trails up to the Rosedale Street Bridge
- 5 mile out-and-back down the Trinity up to the “Rodgers Road” bridge right past the Woodshed Restaurant.

After the run we will congregate at Chimy's. Specials are available for all social runners that participate. We’re all pretty cool people who love to meet more runners. So come out, have fun, drink, eat and meet new people that enjoy running, drinking and good times just like you!

Looking forward to seeing you!

Pete Cardenas
Founding Running Club member