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Dailey Method for Runners

I’m a firm believer that while running itself is the best way to become a faster runner, it is important to supplement training with flexibility and strength exercises. During Ironman training I supplemented my swimming, biking and running with weekly yoga and at least weekly Ab Ripper X. Since finishing the Ironman I have discovered a love for Dailey Method (Carlsbad), which I have found is the perfect supplement to my marathon training. I believe Dailey Method has helped my running in three ways – 1) strengthening of my core, 2) increased my flexibility and 3) improved leg strength.

Core Strength

High C Position

Of utmost importance is strengthening the core, which is where all human movement originates. A strong core will hold you up on mile 20 when your body is tired and no longer wants to stand upright or lift your legs. A strong core protects the spine and creates a bio mechanically efficient position to create efficient movement. Basically, the stronger the core, the less energy you will waste when you run and the faster you’ll go!

Another Example of Core Work

I’ve written about the Almighty Plank, one of the most fundamental moves in Dailey Method, but that is just one of the many ways that Dailey Method works your core. The entire class is a core workout since all moves involve engagement, but there are four more portions of the class that are dedicated solely to core strengthening. There is work in the “High C” position, the “Low C” position, “Round Back” and “Flat Back.” Every time I’m in any of these positions I have to mentally coach myself not to give up. There is very little scheduled rest in Dailey Method – once your abs are contracted, they never get a break.

Flexibility

Bar Stretch

To compliment the strength training aspect of Dailey Method is plenty of stretching. I don’t need to explain the benefits of a flexible body,  particularly in the hip flexors, hamstrings and quadriceps, for runners. Between every move there is stretching, but the two longest sets of stretching are the floor stretch and the bar stretch.

The floor stretch begins in a lunge and progresses through various hip, hamstring and quadricep stretches until it finishes in the “Dailey Method Splits.” I can’t say I’m anywhere near getting my pelvis to the floor during my splits, but I can definitely feel the amazing stretch while I try! Key to Dailey Method stretches is maintaining proper form, so I focus on keeping my hips square rather than seeing how far I can get to the ground.

The bar stretch begins with one leg on the bar and both hands pulling the strap toward your body. We bend forward with our backs straight and then round our backs and reach as far forward as possible, grasping the bar with our hands if we can. The bar stretch moves into various other stretches, including an IT band stretch (this one is VERY necessary for runners!).

Leg Strengthening

Squat – i.e. fire in my legs

Each muscle group in Dailey Method is worked for 8 minutes at a time. During this time, the muscles are contracted constantly and there are no breaks. During upper body work and even seat (glutes) work, I’m able to keep my composure through most of the set. Sometimes I don’t even have to rest. Thigh work, however, is a different story.

Dailey Method thigh work changes each class (as do all the moves really – no class is ever the same), but there are several key moves. The most painful of which are the lunge (not much in terms of repetitions here – just keep your legs in a lunge position and slightly  move up and down or in and out) and the squat. The squat worse than a wall squat – there is no wall. You grab the bar and get back into a squat position and are expected to stay there as you slightly move up and down or squeeze a ball between your legs. My legs radiate heat during this portion of class and I have never made it through the set without stopping several times.

Although I only incorporate Dailey Method into my training regime about 1-2 times a week, I have found that I am getting stronger and more flexible as I continue to attend. There are certain days when I barely get through 30 seconds of thigh work without a break due to a long run or interval workout that morning or the night before, but I still think that it does my body good.

What kind of cross training or strength training do you do during half marathon or marathon training? Do you focus more on flexibility or strength? 

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November 14, 2012 By fitnessfatale 5 Comments

Filed Under: Running, Uncategorized Tagged With: dailey Method carlsbad, Dailey Method while training for a marathon

Reader Interactions

Comments

  1. Change of Pace

    November 14, 2012 at 8:54 pm

    This class sounds amazing! I’d love to try one like it. I’m sure my legs would be toast during the thigh work, too, no matter what I had done the day before.
    I need to work on my flexibility more, and am trying with a weekly yoga class.

    Reply
  2. Rachel

    November 14, 2012 at 10:11 pm

    I don’t think I ever told you but I tried the Dailey Method last month after you first wrote about it. I agree the leg work was brutal, and I could never make it through without taking breaks! I really loved it, but unfortunately it’s a bit too pricey for me to go regularly. Thanks for sharing though!

    Reply
    • FitnessFatale

      November 14, 2012 at 10:44 pm

      Oh ya! Glad you liked it! Look for a Groupon !! My studio also does a free class once a month so maybe if you like them on facebook you can find out if your studio does too!

      Reply
  3. TorontoRunner

    November 15, 2012 at 10:45 am

    hey! I just found your blog 🙂
    What a fantastic post. I really appreciated it!

    I’m trying lately to really strengthen my core, but have found the motivation to take the TIME to do it is just not great. grr. Working on it!
    Also, I found the Ab Ripper X sooo brutal! haha!

    Reply

Trackbacks

  1. Training Milestones « says:
    November 19, 2012 at 4:28 am

    […] also doing something else (P90X, triathlon, Insanity, etc). This week I was able to also get in two Dailey Method classes, but my main focus is […]

    Reply

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I am specialize in working with runners to help them incorporate strength training & nutrition into their running routines.

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While weight loss is a result of our programs, women in my groups often find that they are running faster, are less injury prone, and have more energy and confidence!

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