The Trails Are Open. But How's Your IT Band?


The Trails Are Open. But how's your IT Band?

What goes up, must come down. And for the most part, run form should not change relative to speed, or in my case today, terrain. Especially footstrike.
It is fairly easy to have goog forefoot to heel strike going up, and challenging to have good foot placement coming down, as gravity will try to pull you into mistakes.

Every Spring I get calls from local athletes complaining of IT Band issues. Because as the trails open, more and more runners are doing more and more descending.
Poor footstrike places a lot of stress on the quads and a huge demand for stability that is hard to have with bad form.
This all can create IT Band issues, and eventually tight hip flexors.

The simple, long term remedy is to use the early season to develop eccentric loading strength and stability. This is done by slowing down on the descents so you can have ideal forefoot to flat foot strike under you.
The key is to be patient with your speed and practice "good" so you can have good muscle equilibrium and the ability to go faster later. This all goes in concert with the foot/leg strength program you are doing in my book.
More is not better, better is better.

Today's Session:
MS1: 1,000 ft climb at threshold watts.
MS2: downhill easy for foot strike practice and strength.

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Comment by Ben Lynch on May 20, 2019 at 4:01pm

Great and timely post. Great long term advice. Do you have any advice for sore IT Bands for the more short term? Foam Rolling?

I am working through the exercises in the book but some tightness is affecting me.

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