Monday, June 27, 2011

Winning Those Mental Games

Sometimes it’s the mental fatigue that breaks us down more quickly than the physical challenge of running. Try these tips to break through your next mental block:

~Take a drink. Bring an electrolyte drink with you on longer runs because the hydration and energy will give you the boost when you need it.

~Break down your workout into small bits and pieces. Can you last just 5 more minutes? Can you make it to the next stop sign? Set tiny goals and celebrate each accomplishment.

~Use positive self-talk. Are you doing the best you can? Are you in better shape than you were 2 months ago? Are you going to feel great today when your workout is done?

~Play games with your eyes. Squint. Change your focus. Look further ahead of you. How far ahead can you see?

~Occupy your mind. Count your breaths. Count your steps. What is your per-minute stride rate? How long does it take to run 1,000 steps?

~Clear your mind. Practice running “in the moment.” What does this feel like?

~Imagine. Imagine yourself running effortlessly. Imagine yourself running in a desired athletic event or on a favorite course or in an exotic destination. Pass imaginary competitors. Imagine yourself running with a purpose. Imagine your goal.

What are your favorite tricks for getting through those tough spots on your runs?

Monday, June 20, 2011

Help with Hills

Hills add great variety to your runs and make you stronger too! Try adding hills to your workout this week with these tips:

1. Lean forward from your ankles. Press your hips forward towards the hill rather than bending at the waist, which is stressful on your low back.

2. Lift your knees. Bringing your knees a bit higher will increase your stride length and help maintain your posture.

3. Pump your arms harder. Imagine your upper body sharing the work load. This will help keep your stride rate up to speed.

4. Push off with your toes. This will help keep your weight in front of your body and keep you moving forward.

Tuesday, June 14, 2011

Befriending the Foam Roller

Stretching alone is sometimes not enough to prevent injuries in the case where the muscles have developed knots. The best way to prevent these knots is a foam roller, a firm log 6 inches in diameter that can put pressure against them with the help of your body weight.

Here are some tips for using them:

1. Roll back and forth across the painful or stiff area for 60 seconds.
2. Spend extra time directly over the knot or trigger point itself.
3. Roll the injured area two to three times a day. For prevention of injuries, two to three times a week is recommended.
4. Avoid rolling over bony areas.
5. Always stretch the area following foam rolling.

Spend some time on google to find the following exercises:

IT band roll, quad roll, hamstring roll, calves roll

Here is a Runner's World article that has a few descriptions:

http://www.runnersworld.com/article/0,7120,s6-241-285--11556-0,00.html

Thursday, June 9, 2011

STRENGTH TRAINING TO PREVENT INJURIES AND PERFORM STRONGER

STRENGTH TRAINING TO PREVENT INJURIES AND PERFORM STRONGER

Strength training is important for more than just toning up and boosting your metabolism. For runners it is essential to prevent injuries by balancing areas of weakness in the body and stabilizing the joints. It also improves performance by enhancing muscular endurance for distance and increasing strength for speed.

Core training is especially important for performance, and leg training is especially important for knee injury prevention. Shoulder training is important for beginners who struggle with shoulder fatigue.

An exercise ball is a great way to be able to do a basic workout any time at home. Do 12-15+ reps of each exercise, and two sets as you become familiar with the routine.

*Try these basics as a starting point if you are new to strength training:

Squat against the ball (one or two legs)

Lying Leg Curl (dig heels into ball)

Hint: DO TWO SETS of squats for every set of leg curls; runners tend to have hamstrings that are disproportionately strong compared to their quadriceps.

Basic Crunch on Ball (adjust position on ball to control difficulty level)

Opposite Arm/Leg Raise for the low back

Front Shoulder Raises with light dumbbells

Rear Shoulder Raises with light dumbbells

*This is not a complete strength routine, but rather one that focuses on basic performance and injury prevention for runner. Proper form is essential.