Lemonade Recipe

SNAPSHOT

Stir up lemonade when injuries come your way.

Help Please

DIGGING DEEPER

Keys to your unique body come from periods of injury and recovery. An injury is a significant opportunity to learn about how your body operates.  What do your muscles and bones need in order to preform super human feats?

Each time I have dealt with an injury, I discover new tools and hints to keep my body happy.  Here are a few gems I have collected during periods of recovery.  Loose calves and gluts keep my hamstrings from tightening up. Stretching my hip flexor after a run will keep my stride smooth.  I must lift lightly in the weight room, keeping me from fatiguing secondary muscles. It was a tough day when I realized I needed to eat enough beef in order to keep my iron levels high.  All these keys to success came from failure.  They came out of the crushing blows of injury.  

Step back and remember that gains will come from this injury.  A rebuilt, stronger, wiser body will emerge.  That is the mindset of goal achievers: learn and grow from failure.

SOLUTION

Make tasty lemonade from lemons by using your unique recipe.

Thanks Bro!

AFTER THE RUN

SNAPSHOT

TWO movements for After the Run

DIGGING DEEPER

With a thirst for running knowledge, I end up with a vast array of options to shape and add to my training. I try my them out and see what fits. Here are the two I have connected with and perform after each run.

My purposes with the exercises are balance, flexibility, and range of motion. The single leg touch and squat are often used for strength but that is not my goal.

I want my hamstrings to receive dynamic stretching through the single leg touch. Tight hamstrings cause havoc to the runner’s body. The best time to lengthen them out is after the run when they are still warm and supple.

The low repetition squats, done with the knees not moving forward, widen my hip’s range of motion, which is forgotten by many runners. If you are an office worker or driver, put this on your must-do list throughout the day.

SOLUTION

Join me as I introduce the two simple movements in this video.

JUST ONE MORE

SNAPSHOT

Overtraining awareness keeps you off the injury list.

DIGGING DEEPER

Knowledge is power. Being aware of the overtraining symptoms will decrease your rate of injury.  

Overtraining Indicators from Sage Rountree's book The Athlete's Guide to Recovery

Psychological

• Loss of interest in competition and training
• Loss of ability to focus, both in training and at work
• Loss of appetite
• Disturbed sleep
• Clumsiness
• Bad mood
• Irritability

Physiological

• Decline in performance
• Heavy, lifeless feeling in the leg
• Weight loss
• Gaunt visage
• Thirst
• Raised heart rate at rest, during postural shifts, and/or after exercise
• Dizziness
• Muscle soreness that does not abate
• Swollen lymph nodes
• Gastrointestinal (GI) trouble, especially diarrhea
• Frequent illness
• Slowing healing
• Amenorrhea (loss of menstrual period)

Remind your mentor, training partners, or coach to be on the outlook for these symptoms.

If you find that you are displaying several of the symptoms consult your doctor and make a plan to return to a healthy running routine.

Early intervention will decrease the recovery period needed to come back to a happy healthy runner.

SOLUTION
Know the overtraining list and watch out for yourself and those around you.

Listen to your body...