I have been teaching functional movement and core stability and strength for 16 years. Mainly focusing on rehab and enhancing performance.
What has never made sense to me is this...
Why do you do the same amount of repetitions and sets for each muscle group?
For example, if your right quad is stronger or more dominant than your left or you have an injury or a sensitivity on one side than the other why would you do the same amount of repetitions and sets on both sides?
Bare with me
The body is put together in a certain way, for example, if I lift one leg the muscles needed to do this action are designed to contract in a certain order. However, from bad habits dominant legs, standing on one leg, sitting crossed legged this recruitment order may not be firing up in the right way. Creating an imbalance in the muscles and therefore potentially leaving you open to injury.
My Secret to an injury-free running career
What has kept all my clients from running ultra marathons, starting running in their 40's and 50's and recovering from injuries without having any niggles and reoccurring injuries?
BALANCE
The first part of any runners training program should be to understand where they are, their base strength, dominant muscles and the weaker muscles that may need a little bit more attention.
With over 15 muscles in each leg, I have never come across anyone that has them all completely balanced.
EXAMPLE
If someone has a dominant standing leg, sits crossed leg, has an old injury or new, then they will either present with a twisted pelvis and/or a muscle imbalance.
(Like I have said I have never come across a balanced leg muscle person yet)
Then they start to run or exercise without identifying this imbalance or twist.
The result of this is...
They then strengthen the muscles and build into the same imbalance and faulty recruitment order.
The body is very versatile and will work like this for a period of time, but the more and more you train the body with these imbalances the more you will start to experience niggles and injuries.
HAVE YOU EVER HEARD SOMEONE SAY...
"I just bent down to tie my shoelace and my back went!"
It probably wasn't that particular action that caused the back to go, it was more likely the years of a faulty muscle recruitment order that finally said NO MORE, I can no longer support you in this way!
Same with Running, balance the muscles in your legs and core and you will run injury-free. With the exception of an accident or you do not follow the other basic rules, like pace, building millage slowly, good trainers, fuel, and the key thing which is listening to your body and rest!