I’ve been working on building my speed and endurance the past few weeks. I am so proud of breaking my 11 min. pace and I have even had a few miles under 10. I am so thankful to my physical therapist for teaching me how to activate my glute muscles. This one change has changed the way I run and how I recover after a run. My knees no longer hurt and my hip flexors aren’t tight. I’m working on being a smarter and stronger runner. #motherrunner #runsmart
Good vibes, great course, and fantastic crowd support! @kcmarathon
put on a super fun 13.1 this morning! A 2 minute PR for a 1:54 finish time was an added bonus! Catch me finding some fun trail to run the rest of fall racing season. #runkcm
Thanks for a fun 13.1, KC! Also, thanks for the 1:54 PR 🏃🏼♀️❤️
🔉How often do you recommend doing these drills
🔺With my athletes we do these drills and others before every single run for a couple of different reasons.
◾️One, it helps you get into the routine of warming up before you run which we all know is significantly important.
🔺Two, when you do these before you run, you are creating that muscle memory and carrying that right into your run. So will you have more of an impact in your natural stride to improve without you having to think about it, which is really one of the only effective ways to change your stride for the better.
◾️We only do about 10-15 reps of each before each run so that way you are getting a large volume every week in your body without a heavy impact on your body. If we did an hour of drills before every run, you would be really sore after so we break it down into little bite size chunks that our body sees everyday.
❇️We hope you enjoyed each of these running drills and found this series helpful.
The fight for this awesome crab metal (that “cracks” open to show B-more’s skyline) is seriously real from my kiddos!
What’s also real were the rolling hills in this race! I’m happy with my time and felt super strong the whole race. Can’t complain about that! Conservative racing for the win! Now, may I have some post-race pizza please?
Special thanks to Team Valentine for coming out to cheer me on. Nothing like seeing my babies at mile 12.5 to help me tackle a strong finish.
#baltrunfest #teamvalentineproject #backinaction #fightdisease #runsmart #runstrong
2hr Specific endurance run this morning.
Finally getting my head around my pacing thanks to a great explanation from my coach Gary.
Still a lot to do but after
2 1/2 years of chasing a pace to get faster, stronger and not embarrass myself, I am having to reset my thinking and my training. That’s where the expert comes in!
His plan means I am adapting my pace and bringing it down on my long runs, to be able to sustain it over an ultra distance, while still getting stronger and feeing great.
I’m not a very quick runner relatively, but it’s not as easy as it sounds when your head is stuck in a #pacewhore
#ultratraining #runstrong #runspiration #run #trustyourcoach #running #runsmart #gothedistance
So you’re considering stretching as an intervention to decreased extensibility in a given tissue, most famous would probably be the hamstrings. Let’s now consider why there might be a decrease in extensibility. To my knowledge we have 2 options. The tissues are either:
A short muscle typically occurs after a period of several weeks or more of immobilization. In this case, the tissues have physically changed, structurally becoming shorter. Thus, limiting its extensibility. In this case we need to hang out in a lengthened position (read stretching) for long durations to make the tissue longer again.
A tight muscle is less about its structure being physically shortened, but more about the nervous system putting on the breaks or creating a perception of stretch prior to the actual end range of motion. In my experience, this occurs in those that are lacking strength and/or control in a particular position or in the bendy people, such as yogis, dancers, etc. In this case stretching will work to improve motion...but its only a TEMPORARY fix as it doesn’t address the actual cause of the tightness. I’m sure you all know someone who stretches a lot yet still not flexible in a particular direction. I used to be one of them. In this case, stretching is less indicated and the focus should be on well programmed strength and motor control work, particularly through a full range of motion. It will have longer effects and increase tissue resiliency against injury. Ultimately a win-win!
🔉To reiterate, in the part of your stride when you come forward to reach the next step, a lot of people are too tense in their calf, leg, and foot when they strike. So they are almost flexing in the ankle when they land. This leads to a myriad of problems.
🔺We are trying to teach that when the foot comes up, it’s just a dummy from the knee down because the quad and the knee are really driving everything and the foot just follows the lead. So with your natural stride your leg is going to flip out a little before it hits the ground. So we are trying to train your mind that it is ok to do that.
Almost 30 miles in 3 days, followed by tennis league on Wednesday. Was planning a 5 miler today, but my right hamstring was tight and didn’t want to turn a little tightness into an injury. #runsmart #running #run #familyfitness #runner
Road trip to Canada for a conference. Time to get real smart and play in the mountains. And not meet any hungry bears. #runcoach #runsmart
🔉If you are still having trouble with the flick, don’t try to reach with your leg. You want to lift with your knee and then drive the knee down with the lower portion of your leg staying loose so it flips the foot up. So you can just practice driving the knee down so you can feel that flick at the end.
🔺This is an important drill to teach your muscles and your leg to land with a relaxed ankle and a relaxed lower leg. We see a lot of times that people land with a very stiff lower leg and stiff ankle which can lead to injury. By landing with a more relaxed foot and ankle you are allowing those muscles to take that force.
❇️Check back tomorrow to see, how this effects your stride!
Why might stretching and mobility not offer much for runners? Running is predominantly a mid-range activity as the picture states. In order to run...
1️⃣We don’t have to be able to touch our toes.
2️⃣We don’t have to be able to do the splits.
3️⃣And we certainly don’t need to bend over backwards, sideways, or any other way bendy people can bend.
What we need to be able to do is...
1️⃣Hop from one foot to the next
repetitively for extended periods 🏃♂️🏃♀️🏃♂️🏃♀️
In order to hop from foot to foot repetitively we need 3 things:
Maybe if we don’t need to be flexible and if stretching doesn’t decrease our injury risk, then maybe our time could be spent on other things that are more pertinent to our performance and injury prevention? Think about it...
"It is evident that every athlete has different needs and goals, but all have some basic, very human, requirements. Among these: comfort, fit, freedom of movement, function, ease of access, and a product that meets the needs of the moment whether for training, hydrating on the fly, or achieving a PR." - Bryce Thatcher, Founder and President 👣 I'm looking forward to running in my Momentum vest @catchthebreez
in her element as she wears her pack of choice, the Momentum.
"I love the feel of the Momentum. I wore this vest for Sean O'Brien 100k in February. It is not only light but also comfortable. It has a snug fit that allows me to move freely.”
#stepstosuccess #lovethehills #inspiredbyathletes #aspiretoinspire #ultraspire
NYC MARATHON = awesome @nycustompt
Here’s what’s coming up:
• THURS OCT 25TH •
Take a virtual tour through the entire race course- we’ll have experts on site to answer all of your questions and provide some great info.
• THURS NOV 1 •
Grab your tickets now! This is going to be an inspiring night celebrating the marathon experience with Des. Emceed by the one & only @stephenalanwilson
• SAT NOV 3 •
POP UP, @streets101nyc
shake out run, PLUS finally bringing our #getfresh
pop up to our hometown. If you know me, you know I love me some rabbit shorts, so you better beat me to the pop up if you want any!😬
Head over to @nycustompt
for Des event tickets & marathon discovery and Get Fresh sign ups! #nycmarathon #empoweredbyrunning
Step one. Run. // Athletic and Fitness shoot.
Let’s be real. Stretching and mobility work feels good. What else does it do?
1️⃣Improve our range of motion and mobility
2️⃣Decrease muscle soreness (foam rolling only, not stretching)
However, that’s about all stretching and rolling will do. 🧘♂️🧘♀️
What it won’t do or at best is very unlikely to do:
2️⃣improve performance...actually prolonged stretches can temporarily decrease performance
3️⃣Facilitate recovery or the rehab process (my opinion)
So why do we do it? As mentioned above it feels good. On top of that there are quick changes (albeit temporary) in motion and soreness. When something feels good and has quick changes it’s easy to utilize and think of it as effective. However, what it likely does is address symptoms more so than actual causes. Yes, presentations can include tightness, but we have to take it a step forward and critically think about why something is tight. Then consider stretching as a viable option because there are times it’s indicated. In our coming post on this topic we’ll discuss one additional reason stretching may not offer much for runners, short vs tight muscles, and then the importance of moving through a full range of motion to bring it full circle. 🗣 Disclaimer: I lead a mobility class at @burn1000usa.
Come drop in if you want to know more. I love to teach!
Right after this photo was taken I had to stop my most anticipated run of the season early. I was so excited to finally run 23 miles...my longest run ever. Unfortunately, at mile 18, I had to pull off because I started limping from a stabbing pain in my lower back that was progressively getting worse throughout the run. Time for some active recovery/cross-training for the next few days. 🚴🏽♀️🏊♀️🧘🏼♀️🛴
As runners, the hardest thing to do is to stop when something is wrong. But I didn’t quit; I made the smart decision. Limping through 5 more miles would have dug me into a deeper hole than I’m already in, and now I can confidently say that I will be back in a couple of days ready to crush training before @indymonumental
and CIM.🏃🏽♀️🏃🏽♀️🏃🏽♀️ Oh, and thanks to @runraleigh
for loosening up my locked-up back! 📸: @j.cuttphotography #runsmart #trainsmart #restday #headupwingsout #road2CIM #californiainternationalmarathon #oiselle #indymonumental
🔉The B-Skip is just the A-Skip, but you are driving the knee down and letting your foot kick out. The modified version simply takes the skipping element out of the drill.
🔺You do not need to lift your knee very high. The key points are the mantra we spoke of earlier in the series: knee up, toe up, heel up, and then let your foot come back next to your other foot.
◾️We like to picture it as if you had a foam roller in front you, and you are kicking that foot out to pull the foam roller toward you. Take a minute and pause, these do not have to be done fast. As you progress you can make the knee lift higher.
❇️Tomorrow we will share some more tips to help you master the B-Skip.
Apparently KC drew the short straw for the third year in a row, as we have skipped Fall and gone straight to Winter. UGH! (There was snow falling last night, ffs). SO, make sure you’re prepared with the proper gear as you continue running into the New Year.
Avoid cotton…unless you’re a masochist. Instead, opt for synthetic fabrics that have moisture-wicking capabilities. Synthetic fabrics regulate air circulation and moisture on the skin, keeping you dry, warm and chafe-free (hopefully).
Your muscles work better when they’re warm! A proper warm up is absolutely necessary prior to running in the cold. Do this to reduce any chance of injury.
Proper socks, such as Feetures or Injinji, are moisture-wicking and form fitting, preventing blisters.
Tights, pants, joggers - tights are great as a snug base layer aiding in chafe prevention. Depending on the weather conditions, you may just need shorts over those or you may need pants/joggers for more warmth. If you know you’re prone to chafing, using body glide or vaseline in those areas is suggested.
Long sleeve technical shirts are a great base layer for your trunk. Again, weather depending, you may need a shirt on top of the base layer or even a windbreaker of some sort to help maintain your core body temperature. Dress as if it’s 10-20 degrees warmer than the wind chill temperature.
Hats and gloves are important to protect your head and extremities. If it’s in the 40’s and sunny, you probably won’t need these. Below 40 degrees I’d highly suggest gloves and some type of head gear. Earmuffs, headband, beanie, balaclava, neck gaiter, scarf….individual preference.
Your body loses heat from any area that is not covered. If it’s windy and close to freezing, you could get “frost nip”; a mild form of frostbite. Frostbite happens when blood circulation is restricted in the extremities (Yikes!). Hypothermia is another fate to be aware of; this occurs when your core body temperature drops below 95 degrees. Be smart; don’t be a hero.
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