Improving Running Enjoyment through Circuit Training and Stretching
Many individuals today enjoy running as a source of recreational fitness, while others use running as a form of competition. Both sets of individuals may find that they have more than just their love of running in common. Many distance runners frequently experience low back pain as a result of consistent compressive loads being place on the vertebrae, sacroiliac joint, and knees. Unfortunately this pain can worsen over time as repetitive motions like that of running can lead to gradual degeneration of the body’s tissues (1). More specifically, the forces from repetitive motions like running will cause the body to fatigue and gradually alter an individual’s postural alignment. Thankfully there is a viable means of preserving the body while still enjoying long distance running as a primary source of exercise. Two methods that will be highlighted are examples supplemental exercises to reduce the strain of running on the back and joints. These methods include the use of circuit training to strengthen the muscles surrounding the joints, and stretching to improve the dynamic flexibility of those muscles after they have been worked. Circuit training involves completing multiple exercises sequentially followed by taking rest at the end of one full cycle. This, and other methods of weight bearing activities are an effective method for improving joint stability and mobility (1). Circuit training is also an effective method for burning calories while keeping exercises exciting and engaging. Resistance-based exercise also contributes to a reduction in the amount of joint pain being experienced from aerobic activity. This occurs gradually as the muscles surrounding joints become stronger at locations like those of the hip, knee, and ankle. Generally, as muscles become more efficient through regular exercise, the posture of the participant begins to improve. Postural improvements give the body more beneficial angles at the joints, and allow for potentially fewer movement errors during activity (1). These will each contribute to better joint motion and a decreased likelihood of injury from poor joint positioning. One location is at the base of the pelvis where the sciatic nerve is located. The sciatic nerve is commonly aggravated by the pulling of muscles like that of the pyriformis, a muscle of the hip active in external rotation, from a high volume of repetitive activities like running. Therefore, by incorporating a circuit with exercises that strengthen the core and the muscles surround the hip, knee, and ankle, the pull on the sciatic nerve can be lessened. In conjunction with this, a method often referred to static stretching will serve to effectively release the tension of the muscles, which are pulling at that area. This is the importance of flexibility training which is often over looked; in effect, the alleviation of…
