Swing Them

SNAPSHOT

Why are they swinging their legs?

DIGGING DEEPER

Pass by your local high schooler running team as they prepare for their run and most likely you will see them swinging their legs forwards and backwards. It is a form of dynamic stretching, which gently lengthens the muscle and prepares the body for the running movement.  You would be well advised to add this exercise to your pre-running routine.

It is simple. Find a post or wall to help maintain your balance while you swing one of your legs forwards and backwards. Put a slight pause at the top of each side of the swing, letting the body feel the stretch and release.

Besides the value of your muscles becoming aware of an upcoming activity, there is the add ability to move the limbs and torso in the manner they soon will be doing 180 times per minute.

For example, after the hours of sitting each day, your hip flexors are tight causing your hip to have reduced extension and flexion. Without a full extension, you revert to running from your knees instead of your hips. Resulting in using your hamstrings as your power in your running stride instead of your stronger and better-equipped glute muscles. If you take an extra minute to get your hips to open up and flex and extend you will be more likely to use the glute muscles while running

With the simple movements of dynamic stretching, you can improve the first 10 minutes of your run, making those first steps come easier.

Don't worry about looking silly. You won’t look silly doing the same exercises that competitive athletes perform, you will look all the more aware of the needs of your body.

Throw out the excuse that swinging the legs is for the young or fast runners. Your body is in just as much of need for proper warm up and training as those that were gifted with a bit more talent and years of practice. YOU ARE JUST AS VALUABLE.

So kick those legs up, twist your torso, and swing your arms with a smile, because you get to run today.

SOLUTION

One minute of dynamic stretching before pushing the start button on your watch will get your run started on the right foot! Enjoy!

Swiss Ball Balance

SNAPSHOT

Secret Strength

DIGGING DEEPER

 I actually used my balance skills in a real way last Sunday while kayaking. We had paused to apply sunscreen and grab a snack on the steep bank of Fish Creek in the Adirondack Mountains.  I got out of the boat just fine but when returning I needed to balance as I crawled from the bow to the seat.  The half-foot thick mud would not look good on my shoes or in my boat so I used my inner balance to make the 4-foot stretch to the seat.  My husband was kind enough to remind me of my swiss ball skills and I focused my mind in the same way. Yes, I made it without any falls or muddy parts!

These swiss ball skills are truly not for the odd times that I need to crawl over my kayak.  They are for the 180 steps I take each minute while I am running.  Yes, running requires balance.  The better balance you have the more efficient you will be as a runner. 

So here is how I do it.  After my post run exercises (see last post for those gems), I roll my ball to the center of the room.

1) Don't be afraid!  You will only fall a foot or so and you will know when it is happening. When you fall, just roll with the motion.

2) As you are bringing your hands and knees to the ball, find a focal point about 2 feet in front of you to focus on. use your abdominal muscles as that is where balance strength lies.

3) Calm yourself and say "I can do it. I can do it."

4) Keep trying for about 5 minutes.

5) Practice balancing on the ball each day for only 5 minutes each.  Your neuromuscular system will build pathways to improve your balance.  After a few weeks, you will see great improvement.

7) Try challenging yourself with lifting one knee and straightening the leg while on the ball.  After you have reached that level go on to only kneeling on the ball.  Add a twist while kneeling to get yourself to the highest level!

SOLUTION

Try this circus trick for a stronger body and happiness. Video Link

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.

Best Racing Advice

SNAPSHOT

My most valuable racing advice is WARM UP!

DIGGING DEEPER

Oh, the many times that runners have come back to me and said, "I had a great race and it was because you told me to run a warm up."  

I get it, you want to save every bit of energy for the 3.1, 6.2, or 13.1 miles that you will be racing. However, the gains in preparing the muscles for the race pace with a simple mile of running or fast walking will have you smiling as you cross the finish line.  

So here the reasons to try out my most valuable advise: warm muscles stretch better and therefore run faster, clothing choice makes all the difference in how hard your body has to work to keep your internal temperature stable, and getting any nervousness under control will keep you from bolting too fast from the start line.

The HOW TO of a Race Warmup

1) Start your warm up no sooner than 30 minutes before the start gun goes off.  Run for 1 mile or 10 minutes at an easy pace. End the warm up run near the start line. If possible run out and back of the last 1/2 mile of the course.  It is so helpful to recognize the landmarks and turns when you are finishing the race.

2) Lightly stretch those warm muscles. Don't forget your torso, shoulders, and arms.

3) Remove any extra clothing that you will not need to race with. Remember you will feel 20 degrees warmer than the actual air temperature when running.  So don't be afraid to shed that extra jacket or long sleeve shirt.

4) Find your spot on the start line and keep moving about. Lightly stretch and shift your body around.

Finish your warm up with a smile because you get to fly through the course with a body that is ready!

SOLUTION

Warm up for each race!

Unlock Your Potential This Season

SNAPSHOT

Twelve Keys to a Successful Training Season

DIGGING DEEPER 

You know it is possible. You can count them in your past. Moments when all your hard work and sacrificing are cashed in and the reward is great, goal accomplished and success found.

Getting there takes many right turns and a deeper understanding of yourself.  Set yourself on the path of accomplishing by reading the Twelve Keys to a Successful Training Season in the May issue of The Adirondack Sports Magazine. You can set yourself up for a rewarding season.

After reading through the article, examine your training and recovery, setting specific steps to complete as you go along in your season. Print the article and tuck it in your training log for periodical review. You are welcome to comment below on which keys to training you will be implementing into your season.

Enjoy my first published article on coaching. Twelve Keys to Successful Training Season

SOLUTION

Be intentional with your training and recovery to unlock your potential this season.