Spring into Action: Boost Your Bounce This Marathon Season
- The evolutionary role of the IT Band in walking and running
News You Can Use
You ever feel like you have lead feet when you're running or walking? A new article suggests an evolutionary role of the IT band in walking and running. Previously thought to stabilize the hip during walking, new research points to its “capacity to store 15-20 times more elastic energy” and contribute to a ‘springier gait’.
What Does This Mean for Your Marathon Prep?
The best runners utilize this elastic energy to conserve metabolic energy during running. “Replacing muscles with these passive rubber bands makes moving more economical."
Strategies to Get More “Springy”
Integrate plyometric exercises 1-2x/week
1) Box Jumps: 2 sets x 6 reps
2) Lateral Skater Hops: 2 sets x 6 reps
3) Jump Rope: 3 x 90 sec bouts
Plyometric exercise requires high effort/energy demands. It's best to keep volume low, while working at an almost maximum intensity for best results.
Check out this article HERE from the Harvard Gazette to learn more!
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