Last week, I did something to my hip and running has been making it incredibly worse. It figures I would be injured only two weeks into my marathon training! So over the weekend I decided to head over to a friend's pool to try doing my long run in the water. I have never really done it before, so for the first half hour or so, I felt I was just tweaking my form. I jumped in the deep end with a flotation device around my waist and started running. I tried to keep my back straight and run how I normally would on land. It was so boring!!! I had planned to do two hours and if my friend hadn't sat on the side of the pool and talked to me, I don't think I would have lasted that long. That being said, if you can mix up the workout (add speed intervals, etc), have some music, or a friend with you, I really recommend pool running. It's a great way to keep your fitness level while injured. It can also be a great form of cross-training along with your regular running program, as well as a great way to cool off on a hot summer day.
Tips:
-Use a flotation belt. This will allow you to concentrate on your form rather than keeping your head above the water.
-Run in the deep end with the same form as you normally run on land. Keep a quick turnover with your feet and keep the elbows at the sides in a 90 degree angle. Your stride will be more up and down (like a cyclist) and that's normal.
-Include fartleks into your workout.
-Bring a friend with you!
Showing posts with label pool running. Show all posts
Showing posts with label pool running. Show all posts
Post-Race Recovery Tips
Today, I'm recovering from running the Broad Street Run. My muscles are sore and while recovery is on my mind, it's only fitting that I share some tips for post-run.
-The first thing to do after crossing the finish line is to keep walking. Grab your medal, banana, water, etc. and continue to walk around for at least five minutes. It's important to bring the heart rate back to normal.
- Drink 8-16 ounces of a sports drink to replenish lost electrolytes.
- Stretch, focusing on hamstrings, quads, and hip flexors. Try a squat stretch. Stand with feet hip-width apart, toes pointed out slightly. Squat down with butt almost touching the ground, but make sure knees are in line with the ankles. You can place the hands on the ground for more balance. This stretch feels great and works the hip flexors, calves, and lower back.
-Eat a combination of protein and carbs within 30 minutes post-run. Protein aids in muscle recovery and carbohydrates are crucial for restocking glycogen stores. Try peanut butter on a bagel. If your stomach isn't up for eating yet, try my personal favorite; chocolate milk. It is the perfect combination of protein and carbs to restore muscles and it tastes good too!
-Rest and relax the remainder of the day. If taking a nap isn't possible then rest with the feet up for 15-30 minutes. This will promote circulation. Drink plenty of water throughout the day and eat a balanced meal of carbs and protein.
-Before bed, soak in a cold or cool bath for 10 minutes to aid in muscle recovery and prevent soreness the next day.
-Give your legs a massage. Use a foam roller if you have one. This will help flush out the lactic acid in the muscles. I like to use an Epsom lotion (I found it at my local drugstore). It is supposed to be the same as taking an epsom salt bath, only without the bath. I think it works pretty well.
-Take one day of recovery for every mile raced. This doesn't mean complete rest. It means taking it easier and doing more cross-training.
Recovery is vital for runners. Hopefully these tips will help you make the most of your post-run rest.
Written by Genie Bianchi
-The first thing to do after crossing the finish line is to keep walking. Grab your medal, banana, water, etc. and continue to walk around for at least five minutes. It's important to bring the heart rate back to normal.
- Drink 8-16 ounces of a sports drink to replenish lost electrolytes.
- Stretch, focusing on hamstrings, quads, and hip flexors. Try a squat stretch. Stand with feet hip-width apart, toes pointed out slightly. Squat down with butt almost touching the ground, but make sure knees are in line with the ankles. You can place the hands on the ground for more balance. This stretch feels great and works the hip flexors, calves, and lower back.
-Eat a combination of protein and carbs within 30 minutes post-run. Protein aids in muscle recovery and carbohydrates are crucial for restocking glycogen stores. Try peanut butter on a bagel. If your stomach isn't up for eating yet, try my personal favorite; chocolate milk. It is the perfect combination of protein and carbs to restore muscles and it tastes good too!
-Rest and relax the remainder of the day. If taking a nap isn't possible then rest with the feet up for 15-30 minutes. This will promote circulation. Drink plenty of water throughout the day and eat a balanced meal of carbs and protein.
-Before bed, soak in a cold or cool bath for 10 minutes to aid in muscle recovery and prevent soreness the next day.
-Give your legs a massage. Use a foam roller if you have one. This will help flush out the lactic acid in the muscles. I like to use an Epsom lotion (I found it at my local drugstore). It is supposed to be the same as taking an epsom salt bath, only without the bath. I think it works pretty well.
-Take one day of recovery for every mile raced. This doesn't mean complete rest. It means taking it easier and doing more cross-training.
Recovery is vital for runners. Hopefully these tips will help you make the most of your post-run rest.
Written by Genie Bianchi
Choosing the Perfect Running Shoe
Spring is here and for many people this means getting outdoors to get active. If you are planning on amping up your spring training, beginning a running plan, or just getting out to walk, it's a good idea to make sure you have the proper shoes. Improper shoes can wreak havoc on your joints and leave you feeling sore and dissatisfied with your workout. Below are some tips to choosing your perfect pair.
The first thing to do is find out how your foot pronates. Pronation is the rolling of the foot from the heel to the toe through the foot strike. A proper or neutral pronation is hitting the outside of the heel and up to the ball of the foot evenly across the front. Underpronation occurs when the outside of the foot takes most of the shock. When a person overpronates, their foot rolls too much to the inside.
To figure out your pronation, you can start by looking at your old shoes, particularly the forefoot. If most of the wear is on the inside, then you overpronate and probably need motion control running shoes. If the wear is on the outside, then you underpronate and probably need to choose cushioned running shoes. If the wear is uniform across the front, then you have a neutral stride and probably would be best suited with stability running shoes.
Another way of determining pronation and foot type is the wet test. Wet your feet and stand on a paper bag. After a minute, step off and look at the footprints.
The first footprint shows a low arch/overpronator. This foot would be best suited with a motion control running shoe.
The second footprint shows a normal arch/neutral pronator. This foot would be best suited with a stability running shoe.
The third footprint shows a high arch/underpronator. This foot would be best suited with a cushioned running shoe.
I suggest shopping a a specialty running store to find the shoe that's right for you. Shop late in the afternoon when your feet are at their largest and bring your old shoes with you. Make sure the sales person measures both of your feet. Often, one foot is slightly larger than the other and you should be fitted for the larger foot. Remember to check for adequate room. Your thumb should fit between the end of your toe and the top of the shoe.
Try these tips when you're looking for your perfect pair. Once you find the shoes that are best for you, try this website for great deals. http://www.rnjsports.com/.
Written by Genie Bianchi
The first thing to do is find out how your foot pronates. Pronation is the rolling of the foot from the heel to the toe through the foot strike. A proper or neutral pronation is hitting the outside of the heel and up to the ball of the foot evenly across the front. Underpronation occurs when the outside of the foot takes most of the shock. When a person overpronates, their foot rolls too much to the inside.
To figure out your pronation, you can start by looking at your old shoes, particularly the forefoot. If most of the wear is on the inside, then you overpronate and probably need motion control running shoes. If the wear is on the outside, then you underpronate and probably need to choose cushioned running shoes. If the wear is uniform across the front, then you have a neutral stride and probably would be best suited with stability running shoes.
Another way of determining pronation and foot type is the wet test. Wet your feet and stand on a paper bag. After a minute, step off and look at the footprints.
The first footprint shows a low arch/overpronator. This foot would be best suited with a motion control running shoe.
The second footprint shows a normal arch/neutral pronator. This foot would be best suited with a stability running shoe.
The third footprint shows a high arch/underpronator. This foot would be best suited with a cushioned running shoe.
I suggest shopping a a specialty running store to find the shoe that's right for you. Shop late in the afternoon when your feet are at their largest and bring your old shoes with you. Make sure the sales person measures both of your feet. Often, one foot is slightly larger than the other and you should be fitted for the larger foot. Remember to check for adequate room. Your thumb should fit between the end of your toe and the top of the shoe.
Try these tips when you're looking for your perfect pair. Once you find the shoes that are best for you, try this website for great deals. http://www.rnjsports.com/.
Written by Genie Bianchi
Strength Training for Runners
Strength training is essential to any running program. Running is highly repetitive and the same muscles get stressed over and over. Runners may think that they only need to do upper body strength training because the lower body is already strong from running, but this is just not true. There is no lateral or side to side movement in running and leg strengthening can help address muscle imbalances that may lead to injury.
More intensive strengthening adds power to the legs. Power to the legs equals speed. From personal experience, after incorporating strength training twice a week, I’ve shaved off about one minute per mile from last season. I also notice that I can push myself harder during speed work and farther during my long runs.
Recreational runners should stick to doing strength work twice per week year round, while more serious runners should add on an extra day during the winter or off-season. As spring and summer approach and the running workouts intensify, cut back to twice a week.
You don’t have to spend an hour a day at the gym to develop strength and stability. The goal is to develop balanced muscle groups and prevent injury, not become a body builder. Just remember when the exercise becomes easy, it’s time to adapt it so that the muscles keep getting challenged.
If you don’t have much time to work on strength, try squeezing the following exercises into your schedule twice a week. Try to do two to three sets. As you progress and the moves become easier, remember to increase the reps or add weight resistance to make it more challenging.
-Alternating Forward Lunge: Stand with your feet hip-width apart and hands on hips. Lunge forward with one leg. Be sure your front shin remains perpendicular to the ground; your knee should not extend past your foot. Keep the back straight and head up. Push off with your heel back to the standing position. Repeat with the other leg. Alternate legs for 20 repetitions.
-Side Lunge: Stand with feet normal width apart, hands on hips. Step one leg out to hip width apart and squat. Stop once your thighs are parallel to the floor. Make sure the knee does not extend past the foot. Push off the foot and back to standing position. Repeat on other side. Alternate legs for 20 repetitions.
-Calf Raises: Stand on the edge of a step. Drop your heels slightly and then raise them to a level position. If no step is available, this can also be done by just raising and lowering the heels from the floor. Do 20 repetitions.
-Front Plank: Hold the plank position for one minute. Keep your hips low and back straight, with the head up. Concentrate on keeping the stomach tight.
-Side Plank: Hold the plank position for one minute on each side. Keep the body and head in a straight line. Extend your top arm straight into the air. To make it more challenging, try lifting your top leg and holding.
-Push Ups: These are the best overall exercise to incorporate your arms, chest, back and core muscles. You can do them regular or modified on the knees if need be. Keep the back straight and head up, lowering the chest to the floor and slowly pushing back up. Do 20 repetitions, increasing as it becomes easier.
Even if you don’t have much time, incorporating just some of these exercises a few times a week will make you a stronger runner and help you avoid injury.
Written by Genie Bianchi
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