Summer is here! Temperatures are rising and training will soon be ramping up as the fall marathon season is right around the corner. An important part of getting to the starting line healthy will be to manage the balance between sweat loss and fluid intake. Sounds easy, right? Run. Get thirsty. Drink. Repeat. If this is you, it might be time to rethink the way you drink.
As soon as a PT takes out Graston tools, a patient's first reaction is, "What is that?" Most people think Graston is a new technique but has actually been around for thousands of years.
"Carbo loading". A favorite expression of runners from all walks of life. We all know we need carbs, how to properly take them in is a little trickier, In order for our bodies to work optimally, we need to take in the same amount of energy that we just burned off.
What do you LDLs and HDLs really do? We hear so much in the media about good and bad cholesterol, but do you really know what the hype is about and and how to apply it to your daily life? LDLs are considered the bad guys because they are the main form of cholesterol that causes blockage in the arteries. The job of the HDLs is to transport cholesterol to the liver to be broken down. HDLs also help to prevent plaque build-up and inflammation.
As a runner you have most likely experienced aches, pains or injuries. Some of the most common injuries are muscle strains and ligaments sprains. Although these are the most serious of injuries, they do need to be taken care of in order to prevent further tissue damage or re-injury. When you encounter a muscle strain or ligament sprain, be prepared with some basic tips to help you recover faster.
We all know weight training is an important aspect of a runners life (whether we want to admit it or not) and most runners are familiar it's the terms "concentric and eccentric", these are the two ways muscles work. Concentric means you are getting strength from shortening the muscle while eccentric is strength from elongating the muscle. Even though they sound opposite, they actually work together to create movement. Most running experts emphasize eccentric control however they are both very important.
Hamstrings: we can't run without them! While I see a variety of injuries, the most common injury among runners is a strained hamstring. Running requires a large amount of eccentric strength from the hamstrings for the deceleration of your legs as they make initial contact with the ground. Eccentric strengthening of the hamstrings is very important but commonly overlooked by runners.
It has been a bumpy end to winter in my household. Between sinusitis and pneumonia, we’ve consumed our fair share of antibiotics. As if the lingering cold weather isn’t enough, fighting to train through an illness is a challenge!
Wendy Winn, PT, OCS
Running economy refers to the ability to run efficiently - to maintain a given sub-maximal running velocity using the least amount of oxygen possible. Running efficiently is something all runners all strive for (whether consciously or not!) It allows us to perform better, achieve greater quality training, and decrease the risk for injury. A number of factors have been proposed to influence running economy, and a study from the Journal of Sports Medicine analyzed the available research on these factors to dissect what has proven to be effective and what has not.
Every time I see the photos of Kathrine Switzer running bravely in full sweats and Adidas flats, fighting off the Boston Marathon race director, I get chills. She is the reason our company exists in the world. She ran, so we run. And we are #empoweredbyrunning because of her. 50 years ago, in 1967 #261, participated in what was an all-male’s race, fearlessly. Impressed? She’s also running it today at age 70!
Your next race is coming up, and the big question is always: “what should I eat on race day?”
However, this question should not just apply on race day! If you want to really optimize your performance, a well-balanced diet should be consistent throughout your training. The best thing you can do for your training (and racing) schedule is to get into a routine.
Strength coaches are constantly trying to improve outcomes. We are still learning about how to improve outcomes with runners, both endurance runners and sprinters. Much research lately has focused on eccentric strengthening (lowering against gravity) as a way to improve both endurance running and sprinting.