The runner's wave. Some may think it's "HEY! Look, we're both running. WOW!" But, yea, no. That's not really the thought behind the wave. My theory of the runner's wave is a representation of an unspoken support system. Let's think about it and break it down. It's 85 degrees in Hot Atlanta with 66% humidity on your afternoon 4 miler. The first few miles you're feeling great, actually thinking you have enough energy to do 6, maybe 7 miles! Usher's OMG comes on your iPod. You're singing along maybe even attempting to dance. Now you're thinking about where you're at, how much you've ran, and how much distance you have left. You're brilliant idea of running more than you originally planned is diminishing... You're now telling yourself you're going to just do the 4 miles and call it quits. Around mile 3 the heat and humidity is becoming overbearing. All you want to do is make it back. There's another runner approaching. As he gets closer, you both swap a look of "you feel this heat? I'm hurtin'." Simentaneouly, you not only swap a look, but an automatic reaction of your hand goes up, maybe even a smile and/or nod to say "I feel your pain. You got this". The returned wave has now added a little hop in your stride. That little gesture made you feel noticed and someone feels your pain. A little sympathy goes a long way ;-). The more waves you receive the more rejuvenated you feel. Think of the wave as those "curb-crewers" during races cheering you on, but it's just a silent cheer. Remember to wave to your fellow runners. It could be the encouragement they need to get through their tough run. Training Exercise: Single Leg Deadlifts. I am a big fan of hamstring exercises. Mostly because runners, people in general, don't focus much on their hamstrings. As runners, if we don't keep a well balance of strength between the quadriceps and hamstring muscles downhill running can cause a hamstring injury.
Basic Single Leg Deadlifts:
- Stand upright with feet together and hands next to your side.
- Lift one leg up off the ground behind your body while your chest moves towards the floor.
- Remember not to lock out the leg you are balancing on (the plant leg).
- Your back leg that is off the ground should be in alignment with your back and butt.
- Return to the starting position.
- Repeat for 3-5 sets, 6-12 reps.
- Switch legs and repeat the above.
Progression Single Leg Deadlifts:
- Stand upright with feet together and hands next to your side.
- Hold your weight of choice in either both hands or in your planted leg to help your balance.
- Lift one leg up off the ground behind your body while your chest moves towards the floor.
- Remember not to lock out the leg you are balancing on (the plant leg).
- Your back leg that is off the ground should be in alignment with your back and butt.
- Return to the starting position.
- Repeat for 3-5 sets, 6-12 reps.
- Switch legs and repeat the above.
Training Tip: Remember it takes time to build an adaptation to running and/or strength training. If you are new to exercise or getting back into the swing of things don't over do it. Take it day by day and remember results don't happen over night. Stay patient and everything will fall into place. If you feel like you are not experiencing any gains, sit back and think about the improvements you've made over the past few months. It may be little gains, but it is still a gain. If you truly feel like you have made no gains in months, not even minimal gains, think of ways to tweak your exercises. Maybe push yourself a little further each time you run, or add an extra exercise or more weight on a set during your strength training days.
Training Songs: Thanks to Slacker Radio I've downloaded some new songs! Enjoy!
1. Magic- B.o.B ft Rivers Cuomo
2. Billionaire- Travis McCoy ft. Bruno
3. iYiYi- Cody Simpson ft Flo Rider
4. If It's Love- Train
5. Winner- Jamie Foxx ft Justin Timberlake
Upcoming Races:
The Peachtree is coming up on July 4th! You should all come and celebrate the 4th in Atlanta with the largest 10k in the US! :-)
Happy Running,
Jayme Bergeron, BS
ACSM Certified Health Fitness Specialist
