Get Race Ready with these Training Tips!
- Ways To Stay Motivated During Winter Running | January 21, 2020Ambassador Tip Of The Week: Ways to stay motivated during winter running•Set yourself up for success with the proper apparel and equipment by planning ahead. If you run in the dark make sure you have reflective gear, or a head lamp. When the weather is cold don’t forget hat, mittens and extra layers. You can always take off layers, but you can’t add any once you’re out the door.•Set realistic goals with pace and time when the elements aren’t ideal. If the road may be icy, accept that your pace will be slower and be ok with it.•Make sure you are hydrated properly. Even though it is cold, our bodies are still working hard to keep us warm so we need extra fluids to function at optimal levels.
- Two Stretches To Do Before and After Runs | January 14, 2020
During a run, the hamstring is utilized to bend the knee in the swing phase and extend the hip in the drive or push-off phase, therefore, during a distance run the hamstring takes a beating. This is why it takes a dynamic stretch before a run to activate it and a static stretch after the run to loosen it.
Before A Run (Dynamic) = Standing Alternating Single Leg Scoops
Leg you are scooping should be straight, toe pointed toward you
Exhale as you go down, inhale as you go up
8-10 reps on each leg
After A Run (Static) = Standing Elevated Single Leg Hamstring Stretch
Toe pointed toward you, leg straight
Driving chest forward as you exhale and reach down towards your toe
Hold for 30-60 seconds
The IT band keeps the hip and knee stable during a run. It also assists in moving the knee joint during a run. This is why it is the most common overuse injury among runners. When the IT band is not working properly, movement of the knee becomes painful, causing knee pain or what is infamously known as “runner’s knee.” Therefore, it is important to dynamically activate it before a run and loosen it following a run with a static stretch.
Before A Run (Dynamic) = Figure 4’s
Ankle resting on the opposite knee
Exhale as you lower your body into a seated position
Hold for 3 seconds, then repeat for 8-10 reps on each side
After A Run (Static) = Prone Pigeon Pose
Drive one foot across body, opposite leg remains behind you with toe pointed into ground
Focus on exhale and driving chest down as far as you can to ground
Hold for 30-60 seconds
One on each side
These stretches are in partnership with Perform For Life Run Lab. The Perform For Life Run Lab is San Francisco’s training hub for runners. The Run Lab supports the local running community through running analysis, VO2 Max Testing, personalized training programs, nutrition, and running-specific group classes. The Run Lab empowers runners to optimize performance, and prevent/overcome injuries through education and community.
- Dynamic Warm Ups | January 7, 2020
Why Dynamic Warm Ups Are Important,
and How To Do Them
We’re going to let you in on a little secret: Slow jogging is not the best way to warm up for your workout. Of course, it gets your blood flowing and your heart rate elevated. But the benefits stop pretty much there. Why?
Whether you’re rolling out of bed, out of the car, or out of work to go run, you may notice that you feel stiff, slow, and asleep – and that it takes a LONG time to feel “good”. Running “asleep” in this way usually leads to sloppy mechanics – and that’s the big problem. Sloppy mechanics contribute more than you may realize to potential injury, and a finishing time that doesn’t meet your potential.
Fortunately, with a few exercises and a little elbow grease, you can dramatically change how your body feels and performs.
Try these movements in the first 10 minutes of your next run. Training with a buddy? Challenge them to do a burpee with you. 🙂 You’ll be a better athlete for it. And better athletes make better runners.
HOW TO DO THE DYNAMIC RUN WARM UP
After 5 minutes of easy running, stop and perform the following:
- 10 Squats
- 10 Leg Swings per leg
- 10 Long Lunge Hip Circles each way
- 10 Arm Hugs
- Just 1 Burpee (but if you want to do a few more we won’t stop you.)
- Avoid These Common Training Mistakes | December 17, 2019
Mistake #1: No or little strength training
It’s completely reasonable for all runners to include 2 whole body strength-focused sessions each week. The good news? You can accomplish a lot in just 30 minutes to drastically reduce injuries and build a more powerful body.
Mistake #2: No daily mobility practice
21st century living leads to tight hips, weak glutes, and a hunched upper back. Take 15 minutes per day to work to roll out your feet, smash your quads, and iron out those kinky calves to improve recovery and remain injury free.
Mistake #3: No or little hill specific run training
Specificity is key when it comes to a successful marathon in San Francisco. Be sure to include hills both in your long runs and in a separate interval session so you can arrive well adapted and race ready.
- Strengthen Your Hips With This Post Run Routine | December 10, 2019
Your hips do a TON if you think about it – and it’s about time we give them some proper love and support in the form of a post-run strength routine!
The four body weight exercises in this routine are hand-picked for their ability to improve core strength, stability, balance, and range of motion.
Done together, the entire routine only takes 10 minutes, can be done anywhere, and will contribute to a strong, stable body that doesn’t break down.
WHAT’S IN THE POST-RUN HIP STRENGTH ROUTINE?
10 Single Leg Bridges
10 Side Plank Leg Raises Per Side
10 Single Leg ¼ Squats
10 Single Leg Burpees (total)
If you’re new to this type of strength routine, start with 3 rounds of 5 reps of each.
If you’re an experienced veteran, jump right in to 4 sets of 10 reps.
No matter who you are, add this routine in 2 times per week for maximum effect!