PreHab Exercise Book for Runners

The PreHab Exercise Book for Runners is a comprehensive training guide of corrective exercises, movement evaluations, and training progressions that will help any runner strengthen his or her running technique and improve times. After breaking his leg and rupturing his Achilles Tendon (twice), author and coach Michael Rosengart thought his running days were long gone. With strength imbalances and poor alignment, Michael found it very difficult to run like he used to - before his injuries. Then Michael learned of the growing field of PreHab (prehabilitation) in a seminar with the National Strength and Conditioning Association. PreHab, short for prehabilitation, is the deliberate practice of including exercises in a training program that counter the repetitive stressors from life and/or training to improve an individual's alignment, mobility, and stability. PreHab exercises help an individual restore biomechanical integrity to major joints, optimize movement efficiency through a given pattern of movement (such as running), and ultimately lead to improvements in performance! Essentially, PreHab Exercises effectively prepare an individual to perform. The PreHab Exercise Book for Runners outlines simple ways to evaluate alignment, mobility, and stability as well as provides corrective action to counter a list of common injuries that frequently sideline runners. Additionally, the PreHab Exercise Book for Runners includes hundreds of detailed exercises, illustrations, and instructions that aid the reader in understanding and executing the movements. The PreHab Exercise Book for Runners - Fourth Edition offers a set of Assessments and Movement Evaluations as well as an overview of the A.M.A.S.S. Method, to help runners evaluate their biomechanics and Movement Patterns en route to effectively developing their own PreHab program, which will ultimately improve their Movement Quality and running technique. Here's what others have said about the PreHab Exercise Book for Runners and Coach Rosengart: I just finished a 100-mile ultramarathon. I ran a lot of miles in training. But I also included specific PreHab exercises recommended by Coach Rosengart that helped me reach the finish line. - Evan J. I was sidelined with a knee injury from distance running. After a few short months of PreHab training, I'm running again and feel stronger than ever. Michael is extremely knowledgeable about the body, its needs, and performance. - Tom A. I sit at a desk for many hours a day at work. This book has all the tools I need to keep my running performance going in the right direction. The PreHab exercises have helped me tackle several ailments that were limiting my ability to train. - Joel S. This book is full of great tips. Very informative. Perfect for both the beginner and those who have been running for awhile. - Brenda Y. I can feel the difference - everywhere! - Glenn W. When my father watches me play, he says that I 'move smoothier and flow better on the court.' - 'D' (professional basketball player) Michael Rosengart, CPT, CES, CSCS has been training athletes and clients since 2000. He is a Certified Personal Trainer with the National Council on Strength and Fitness, a Corrective Exercise Specialist with the National Academy for Sports Medicine, and a Certified Strength and Conditioning Specialist with the National Strength and Condition Association as well as an EXOS Certified Performance Specialist and a Tier Three Personal Trainer at Equinox Fitness. To learn more about Michael Rosengart, CPT, CES, CSCS, visit the PreHab Exercises website at prehabexecises Introduction to PreHab Personal Journey: How I found PreHab A Foot Perspective The Functional Movemetn Screen Proper Preparation Techniques What to Expect from PreHab A.M.A.S.S. Method The Habit of Preparation Address Pain First COMMON INJURIES FOR RUNNERS Hamstring Pulls Runner's Knee Iliotibial Band Syndrome (ITBS) Achilles Tendinitis Plantar Fasciitis Shin Splints Ankle Sprains Stress Fracture ALIGNMENT Assessing Alignment Alignment Diagrams: Front View Alignment Diagram: Profile View Plank Alignment Side Plank Movement Evaluations Joint-by-Joint Approach MOBILITY Mobility Assessment: Wall Slide Mobility Assessment: Wall Squat Mobility Assessment: Hip Hinge Soft Tissue Therapy Biotensegrity Foam Rolling: A Basic Blueprint for Soft Tissue Therapy Forward Head Modern Day Alignment Thoracic Spine Mobility Shoudler Mobility Hip Mobility Types of Rollers Balling - Soft Tissue Therapy Ankle & Foot Mobility Posterior Chain Mobility PNF Contract/Relax Stretching Technique Combination Exercises for Mobility ACTIVATION EXERCISES Activation Techniques Ankle & Foot Activation Hip Activation Band Walks Practice Standing Core Activation Shoulder Activation Shoudler Girdle Activation Posterior Chain Activation Combination Exercises for Activation STABILITY Stability Assessment: Single-Leg Heel Lift Stability Assessment: Single-Leg Rotation Stability Assessment: Hip Hinge Stability Assessment: Single-Leg Box Squat Stability Assessment: Lateral Lunge to Single-Leg Balance Stability Assessment: Trunk Stability Push-up Stability Assessment: Ipsilateral Rotary Stability Test Shoudler Stability Core Stability Hip Stability Hip Stability Test Ankle Stability Unstable Surfaces Combination Exercises for Stability STRENGTH TRAINING FOR RUNNERS Perceived Exertion (PE) Major Movement Patterns Prescription (Rx) for Sets and Reps Law of Diminsihing Returns Example Training Programs Strength Exercises RUNNING DRILLS Gait Efficiency Drills Running Technique Heel Strike Mid-foot & Forefoot Strike Techniques Forward Lean Slope and Speed FORM RUNNING DRILLS Ankle Hops Heel Stride Lateral Shuffle Knee Tuck Stride (High Knees) Heel Pull Stride (Butt Kickers) Straight-Leg Stride Backpedal Carioca A-Skip B-Skip Triple A-Skip Alternating Bounding Skip Forward Lean Positioning RECOVERY Yoga Breathing in Yoga Yoga Sequence Inversions Sleep INDEX BASIC ASSESSMENTS & MOVEMENT EVALUATIONS Static Posture Spinal Alignment - Head & Neck Cervical Spine Range of Motion - Head & Neck Shoudler Range of Motion - Elbow Circles Shoudler Range of Motion - Wall Slide Spinal Range of Motion - Flexion & Extension Foot & Ankle Alignment Ankle Alignment - Prontation, Neutral & Supination Arch of the Foot First Toe Range of Motion Ankle Range of Motion Hip Hinge with Pole - Hip Mobility & Core Stability Hip Extension with Pole - Hip Mobility & Core Stability Standing Knee Tuck - Hip Flexion & Single-Leg Stability Wall Squat Lateral Lunge Single-Leg Box Squat Ipsilateral Rotary Stability Trunk Stability Push-up Single-Leg Rotation Single-Leg Heel Lift Toe-Off Position (Take-Off Position) Figure-Four Position (Stance Position) The A.M.A.S.S. Method of PreHab