Running form is a hot topic in the running world these days. As common as it is to hear and read about, it’s not so common that runners actually fix their faulty form. Whether you are experiencing pain, recovering from an injury, or interested in improving your running form to avoid any mechanical issues, correcting an existing hip drop is essential. Most injuries and overuse pains from running are caused by muscle imbalances and weakness, that unfortunately, are not addressed until you’re actually injured. Read on to learn the steps to take to identify and fix your hip drop.
Read moreRunning with IT Band Syndrome: A Step by Step Approach to Treatment
IT Band Syndrome (ITBS) is one of the most common injuries in runners, especially in those new to the sport. The Iliotibial Band is a thick tendon that runs from the outside of the outer hip bone all the way down to the outer knee. Repetitive motions, such as in running, can overuse this area and cause inflammation. Read on to learn what steps to take whether you are just experiencing new symptoms or have been dealing with them for a long time.
Read moreThe Real Deal on Cadence
Some running stats are important to pay attention to and others we can get away with not stressing about so much. Cadence is one of those numbers that is particularly more beneficial to focus on if you are looking to improve your running performance, but the numbers are actually not as specific as you think. Read on to learn why you should maximize on this running mechanic without the added stress.
Read moreHealthy Hamstrings for Fast Running
Weak areas of the body will show their deficits once there comes a task that the body is not used to—like those last few miles of a marathon. Hamstring injuries and pain are one of the most common complaints among distance runners. This group of muscles plays a vital role in the running cycle, yet many athletes do not prioritize hamstring strength during training. Read on to learn why this muscle group is so vital to the running cycle and how you can keep yours healthy.
Read moreHow I Healed My Plantar Fasciitis for Good
It makes sense that foot problems are as common as any other issue in runners since it’s the body part that carries the most weight. It’s the first point of impact, too, so you can imagine how it looks on the inside with the dozens of components that make up just one foot. Yikes! Well, plantar fasciitis is on the top of the list of common running injuries and usually the most frustrating one to deal with. Read on to learn more about how I healed mine for good.
Read moreCan Diet Help Speed Up Injury Recovery?
The worst part about getting injured as an athlete is the thought of the amount of time it will take to get back to our previous fitness level. In order to come back to your healthiest self in the shortest time frame possible, you may want to include a nutritious diet as part of your rehab program. Continue reading to learn why and how to quickly get back to into shape.
Read moreSingle Leg Exercises for Better Running
Strength training for runners does not have to be complicated, but it sure does need to be selective if you want to see results in your performance and lower your injury risk. Single leg exercises are the way to go. Continue reading to learn why and get some sample workouts to start incorporating today.
Read moreLow Back Pain in Runners: Prevention & Treatment
If you’ve dealt with low back pain, then you know how debilitating it can be to do even the simplest daily activities. Improving core strength, flexibility, and correcting poor body mechanics are the key to managing and preventing pain. Continue reading to learn the exact exercises I prescribe to my clients that lead to maximum relief.
Read moreHow Easy Should You Pace Your 'Easy' Runs?
Training for a distance race requires a well rounded style of runs. This includes easy runs—the hardest for many runners to succeed at. Slowing down when you’re trying to improve your pace doesn’t make sense, but it’s an important key to faster racing. Read on to learn why and how to find YOUR easy pace.
Read moreRecovery: The Key to Improvement
I am sure the majority of distance runners have read a ton of articles about how important recovery is when trying to improve performance. Well, unfortunately many runners learn the hard way when they get injured about how sticking to a recovery routine is absolutely necessary if you want to keep running for a LONG time. I usually say my routine is pretty basic, but in reality, it is actually NOT basic at all. I find myself adding in so many components whenever I do my own research, follow someone who is including some random tactic I have never thought of, or simply when I find myself more tired than usual and realize I need to take a step back. Here are my go-to components I include on a regular basis to keep me injury free and ready for my next workout.
· Diet: For recovery, the focus is usually on that very important post-workout meal; and while that is definitely essential, I believe your diet in general plays a significant role. I got into macro counting a while back and found it to be the best way to eat as an athlete, since it focused on the right mix of carbs, protein, and fats. It was a bit too time-consuming for me, so I no longer count my macros every day, but I do make sure I eat all three (carbs, protein, and fat) in EVERY MEAL. From the protein bars I buy to my restaurant choices, I am conscious about including each macro. This is how I stay satisfied all day! Each of these nutrients play different roles in recovery (more on this in another post), so making sure to be properly fueled with each is vital!
· Sleep & regular “down-time”: While I am definitely not the best sleeper (I am lucky if I can ever reach 7 hours of sleep any night), I do my best to avoid any stressors at night and get to bed early. I also incorporate “down-time” during most of my days where my legs can rest. Getting enough sleep is more important for those of you who have physical jobs that require you to be on your feet all day. Thankfully I work from home for the most part and get enough time to relax…BUT too much of this is not good either! There are days I end up sitting, working on the computer for hours without standing and it actually makes my next day’s run much harder than if I were on my feet all day!
· Compression: Ever since I won my Normatec Recovery System on a social media giveaway, I have been a true fan! I did some research on the benefits of compression for recovery and learned how valuable this can be for athletes. The outcomes are different for everyone I assume, but since using my boots most days of the week, my legs feel much looser in general, I never get my plantar fasciitis pain (and this was a big issue for me!), and my evening runs are much more tolerable.
· Supplements: Although there is no scientific proof that many supplements out there actually work, I have a handful of products I believe have helped me recover faster and feel healthier overall. I take glutamine after every run. This amino acid is usually decreased in the body after any physical or emotional stress (think high intensity workouts, illness, etc.), and plays a role in immune function. Many endurance athletes are more susceptible to catching a cold, and I do not want to deal with one (who has time for that?!), so I do what I can to keep my immune system strong. I also add beetroot powder to my smoothies most days, since it is known to help with stamina and endurance, but it also has loads of antioxidants and other vitamins and minerals that are healthy for the body. Cherry juice has also been a staple in my diet—either in my smoothies or alone at some point during the day. Tart cherries have anti-inflammatory properties, which help reduce soreness and other pain. They are also a natural source of melatonin, which aids in improved sleep quality.
These habits took a while for me to stay consistent with (I am still working on the sleep one!). Besides these components, I also get a massage every few weeks and stretch every day. I have spent a good amount of time on researching about recovery for myself and my clients, so I’ve incorporated more into my routine over the years. My best advice for my athletes is to always listen to your body. Running and training for distance races should not make you exhausted. If it does, then you are definitely missing a component to your recovery routine. Take a step back, switch out running for another easy cross-training activity, and get some rest. It is always best to take a few days off than to deal with an injury.