Most runners don’t want to think about injury or prevention, yet here is an instructional DVD that is sure to get you back on the road, or keep you there without interruption, if you use it regularly. Join Bryan Whitesides, a 20 year runner, physical therapist, and board certified orthopedic clinical specialist, as he instructs you in "the most specific program available to develop core stability, strength, balance, and flexibility." Whether you are trying to fully recover following a running injury, prevent the likelihood of future injury, or simply want to enhance your running performance, there is something to be taken from this thoroughly interactive DVD. There are five main sections of presentation after the introduction that you can easily switch between: Foundation, Level 1, Level 2, Warm up, and Stretching.
This video is ideal to observe the sets, move along with the athletes, and to inform yourself with the included verbal instruction. Although many of the techniques appear simple on screen, it may take many trials and sets before you find yourself doing these moves with confidence. The moves presented have been researched at Stanford University, The Joyner Sports Medicine Center, The University of Wisconsin, Urmia University, and Queensland University to be the most effective tools to keep you healthy. Here is an overview of each section:
Foundation: Start here for four body awareness positions that need to be mastered prior to initiating the routine. 13 minutes.
Level 1: This section is to be done four to six times a week for recovery from injury and twice a week for injury prevention. These movements are isolated and controlled to best benefit running movements. The exercises focus on the dorsiflexors, calves/achilles, quadriceps, hamstrings/lower back, hip abductors, hip flexors, gluteals, and abdominals. Sets of 15 to 30 reps, along with awareness of the breathing, are fully demonstrated. 37 minutes.
Level 2: This level provides advanced versions of level 1 exercises. The difficulty is increased with dumbbells, ankle weights, and resistance bands in addition to slightly more demanding techniques. 41 minutes.
Warm up: With only four activities presented this is not a reason to obtain this DVD. For an extensive warm up routine featuring 37 drills I would recommend another past featured instructional tape: Ultimate Sprint, Hurdle, Relay, and Conditioning Video. 6 minutes.
Stretching: Here are 26 stretching exercises focused on 13 body areas. 3 x 30 second sets are recommended when conducting these movements. The topics include: Dorsiflexors, straight knee calf stretch, bent knee calf stretch, planter fascia, quadriceps, hip abductor, hip flexor, IT band, hamstring, gluteal, lumbar flexion, lumbar extension, and lumbar rotation. At the start of each stretch a diagram shows the affected body areas as well as a description of what problems are best treated with each stretch. 38 minutes.
You may order this 135 minute production from Amazon.com and if you want to read background articles, and other printed information on various problems that you may be experiencing (such as knee pain, IT band, achilles tendinitis, shin splints, ankle sprain, calf or hamstring strain), visit the Injured Runner.com site. This DVD is not a replacement for a good medical doctor, so be sure to consult with your medical professional if you are experiencing severe or chronic pain. However, by following through with these exercises you will be less likely to have medical condition over the course of your running career.
