Top Female Runner “Kara Goucher” praises Active Release Treatments
There is a great article about Kara Goucher (Runners World - May 2009) discussing what makes her excel! She is an amazing runner, and had the opportunity to watch her run last year at the Olympic Time Trials in Eugene, Oregon. I liked the article because it hit home on a few areas that runners tend to neglect.
It’s easy to get stuck running the same route, at the same intensity and speed, week after week. This is a top culprit of overuse injuries, and the easiest ways to reduce them are to change things up. Here are a few things that Kara Goucher adds to her training program:
- Mile Repeats
- Long Runs
- Plyometrics
- Strength Training
Variety breaks up the monotony of doing the same thing over and over, reduces overuse injuries, and keeps runners motivated and energized to stick with it and not burnout or breakdown.
Goucher also mentioned how Active Release Treatments are part of her “Entourage” that helps her continue to run injury and pain free. When we train, muscles have a tendency to become short and tight, adhesions can accumulate and impede normal movement patterns causing pain and discomfort.
ART/Myofascial Release Treatments are designed to release tight muscles, for more info please go to www.coleellis.com.
In addition, here are a few ideas that will help with variety and reduce overuse injuries…
1. Trail running: find a few trails nearby and run them at least once a week. Check out trail runner magazine, they are dedicated to off-road running and inspire people of all ages and abilities to achieve a healthier lifestyle in the outdoors and on the trails!
“Trails are easier on the body, not just because dirt is softer than pavement, but on uneven terrain every step is different, requiring you to use stabilizing muscles in the lower legs and hips,” explains Denver, Colorado-based trail-running coach Adam Feerst. “In a flat road marathon you repeat the same muscle movement and stress the same ligaments over and over.” So You Want to Be a Trail Runner -July 2007
2. Hill sprints - 20-30 seconds, 6-8 repeats. Warm-up for 5-10 minutes then start the workout, cool down and you are done. Short, simple and to the point.
3. Have a coach write a personalized program. Jim Vance is a triathlon coach in San Diego; he just designed a 4 month training program to get me ready for an Xterra - late August. My swim time has improved dramatically, especially after the swim analysis and my workouts continue to progress each week. Go to www.jimvanceracing.com for more information.
4. Read a book for ideas. Personally, I just finished “Born to Run,” I give it 2 thumbs up! If you are a runner, have ever had a desire to run, or need motivation then this book is for you. Even if you don’t run, it’s still a great read.
5. Cross train (lift weights, cross-fit, swim, mountain bike) on your non-running days.
6. Incorporate rest days into schedule, if you are going to train hard, make sure and give your body an appropriate amount of time to heal and recover.
Hope this helps, have a great week…
Best,
Cole
How to Deal with Setbacks!
How do you deal with major disruptions to your workout routine? When you’re on a roll, you’re on a roll. Nothing can stop your motivation.
In sports they call this momentum, and it’s easy to recognize. The ball bounces where you need it, you make your shot, and everything seems to be going your way. However, momentum can be lost as easily as it is gained, and it happens to the best of us.
Losing this momentum can really affect your workouts and make your goals harder to obtain.
Not only is this frustrating, losing your drive also makes it even harder to get moving. It can take as little as a week off to really put a damper on your running progress.
Here’s a little secret, just remember the word “one”. To get back in the game and shift gears, all it takes is “one” step. Once you take that first leap the next will be easier, and the one after that even easier. After you get back to your workout you are on your way to building up your momentum.
This article from the “Zen Habits” blog is very helpful for those of us that have lost our momentum. Here the writer offers some insight into the right way to stick to your goals when unforeseen circumstances, aka life, gets in the way of your exercise program.
His six suggestions range from being more flexible, to getting an exercise partner, to taking a little break. Each piece of advice is personal and helpful, and may encourage you to rethink skipping your next workout.
Best,
Cole Ellis
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