Core Training For Runners

By now I'm sure you have heard of the importance of core training for runners.  A strong, stable core helps with posture, form and running economy.  But often times I find that many runners associate the term "core" solely with abs, thus their core training consists only of crunches and sit ups.  

But the core is more than just the abdominal region, and proper core training involves much more than the aforementioned exercises.  The core is defined by the structures that make up the lumbo-pelvic-hip complex, including the lumbar spine, pelvic girdle, abdomen and hip joint.  So along with the transverse abdominis (aka your tummy), the muscles you'll want to focus on during core training also include the hamstrings, glutes, hips, lower back and oblique muscles.

Below are a few of the core exercises we have our athletes do here at The Athlete Factory, I prescribe to my Strength2Run clients, and that I too incorporate into my own workout routine to build core strength and stability.

Plank
One of my absolute favorite baseline core exercises is the plank.  There are several progressions to this exercises, but it is important to master the basic plank before moving on.  Begin lying prone with your elbows underneath your shoulders, palms together.  Come on to your toes and engaging your abdominal as well as glute muscles, pull your body up, parallel to the ground.  Tuck your pelvis towards your rib cage, pulling your belly button towards your spine.  Be sure to break steady for the entire hold.  Attempt to hold for 20-30 seconds for 3 sets.
[Progressions: Tall Planks with Shoulder Taps, Plank Walk Ups, Elbow Planks with Legs Lifts]

Bridge
As stated above, core exercises are not just for the abs.  Here is a great one to engage your glutes, inner and outer thighs.  Begin lying on your back with your knees bent, your arms by your side and your toes pointed up towards the ceiling.  Tilt your pelvis towards your rib cage and squeeze your glute muscles as you draw as much of your spine off the ground.  Press your hips up high continuing to engage the abs and squeezing the glutes.  While doing so, engage the thigh muscles by working hard to keep them parallel to each other.  Hold for a 3 count at the top and slowly release to the bottom position.  Do 10 reps for 3 sets.
[Progressions: Single Leg Bridges, Stability Ball Bridge, Bench Hip Thrusters]

Bird Dogs
Begin in an all-four position with your palms beneath your shoulders and your knees beneath our hips.  Draw one arm forward, parallel to the ground and the OPPOSITE leg back and parallel to the ground.  With the belly button pulled into your spine and keeping the back flat, pull the knee and elbow together (or at least towards each other, they do not have to touch) then release back to original position of arm and leg extended.  Repeat 10x's on one side then perform on the other side for 3 sets each.
[Progressions: Bird Dog Holds, Banded Bird Dogs]

Clam Shells (Band)
Beginners may omit the band while getting used to this exercise and add it in for the challenge.  Begin lying one side with shoulders, knees and ankles stacked on top of each other.  Draw the knees up in line with the hips so that hips and knees are both at a 90 degree angle.  Place top hand on top hip to help keep it in position.  Engaging your the outer glute and thigh of the top leg, lift top leg up (keeping ankles together) and squeeze for a 3 count at the top.  Slowly return to start position and repeat.  Do 10-15 reps on each side for 3 sets.
[Regression: Not Band; Progression: Heavier Resisted Band]

Roll Out (Stability Ball)
This exercise kicks the basic plank up a notch.  Begin in a plank position (see above) on a stability ball.  Keeping feet in place and engaging abs and glutes, slowly roll the ball forward then slowly return to original position.  Do 10-20 reps for 3 sets.
[Progressions: Pot Stirs, V-Presses, Hands on Ball Roll Outs]

Squat Chops (Med Ball)
Begin in a standing position with feet slightly wider than hip distance a part.  Holding a light to medium weight medicine ball in front of chest with arms extended straight out, lower hips down and back, weight in to the heels, lowering ball straight beneath body.  Return to standing position bringing ball overhead.  Repeat 10-15 reps for 3 set.
[Progressions: Heavier Weighted Media Ball, Med Ball Slams]

Of course there are several other exercises and progressions to build a strong, stable core that do not involve trunk flexion (aka crunching), but these are just a few simple movements you can begin incorporating in to your programming.  For additional information or guidance on core training, as well as strength and conditioning programming for runners, feel free to contact me today!

Yoga For Athletic Performance

Yoga isn't just about stretching, breathing and relaxation, although those aspects are incredibly beneficial to athletes and well, anyone for that matter.  But yoga has much more to offer athletes at any age, level and sport.  Across the world, countless athletes are engaging in regular yoga practice to help improve their athletic performance.  Anyone from youth, novice, collegiate and professional athletes are seeing the benefits of yoga translate to improved training and increased performance, giving them the competitive edge.  Below is a list of some great benefits of incorporating yoga into your training regime and how it can improve athletic performance.

Injury Prevention
Regardless of the sport, all athletes put a lot of repetitive stress on their bodies, and over time, this stress can cause muscular imbalances.  When muscles become tight due this imbalance, they become more susceptible to injury, not just to the muscle but the surrounding tissues as well.  So it’s to the benefit of any athlete to have more pliability and flexibility to prevent injuries.  Yoga is designed to work the muscles around the joints for stability as well as to gain full mobility and rotation in the joints, making an athlete more fluid with their movement, thus preventing injury.

Improved Body Awareness
There is quite a bit of focus on balance during yoga.  Improving our balance helps improve our proprioception.  Proprioception is the awareness of our body in its position in space, as well as the direction and speed of its movement.  During yoga, we continually gain an understanding of our bodies and how we move in relation to other parts of our body and our environment.  This understanding of anatomy and body mechanics not only improves our balance, but also helps with reaction time and aids in injury prevention.

Improved Core Strength
A strong core not only protects our spine but also provides a solid foundation for the functional movements used in the weight room and on the playing field.  Through focusing on breath, movement and poses, yoga helps strengthen these core muscles, which of course helps improve overall strength and power.

Increased Power
Proper form is key in the weight room and during any athletic event.   Power, strength, and speed are directly related to proper body-mechanics.  When our body is properly aligned, we can transmit force much more efficiently and perform better across the board.  Yoga places so much emphasis on optimal body alignment, thus helping increase power and force production during training, practice and of course during competition.

Improved Endurance
Regardless of whether you are a marathoner or football player, stamina plays an important role in all types of sports and athletic events.  Yoga has been known to help improve circulation as well as increase respiratory capacity, which translates to improved endurance.  Having long lasting energy is important to finishing healthy and strong, whether that is crossing the finish line or outperforming your opponent in the fourth quarter!

How to Incorporate Yoga Into Your Training Regimen
Because yoga uses your own body weight and no external load, it can essentially be performed every day.  I often suggest to beginners to start with a simple DVD at home or in a gentle yoga class at a studio.  (Of course always be sure to consult your physician and coach prior to engaging in any new physical activity).  Due to school, sports practice, work and training, many of our athletes who train in our facility are not left with much time to practice yoga.  So we incorporate various poses and sequences into their workouts to focus on key areas for athletic performance.  If time is an issue for you, consider doing a few poses during your warm up and cool down.  Even if it is just 1-2 times per week, incorporating yoga into your training regimen will offer benefits listed above, helping you to perform at the top of your game!

If you have any additional questions on yoga for performance or run training, contact Coach Christina today.  Also, be sure to follow along her journey and stay up today on her latest blog posts on her Instagram page.

Namaste

Spring Break, Family Time and Yoga Poses

This week was Spring Break for many of the local high schools.  Although it has been YEARS since I myself have been able to enjoy an entire week off from reality, Spring Break does affect our work schedule and actually frees up a little time in our training.  On the plus side, Hunter and I are able to get some work done and even have a little fun together.  On the downside, with my schedule thrown off, it can be a little difficult to stay focused and committed to my fitness.  With that being said, I still managed some good workouts this week and here is a recap in training.

Monday: Taught spinning to a smaller class, assuming many were out for Spring Break.  The weather was gorgeous, a little cooler but sunny and beautiful.  After spin, I met up with Hunter and we knocked out a few miles.  He said he wanted to push to 4 and hold a solid pace similar to our last run.  We ended up doing 4.25 with a pace of 9:02.  Which in my opinion is super awesome for a big guy who has only been running for 3 months.  He's made so much progress in such a short period of time.  I couldn't be more proud of him!

Monday also started the Runners Love Yoga Challenge for March.  I had so much fun participated in the February challenge while tapering for my marathon and I even won the challenge!  This month is all about the Flow with a series of poses that will build on each other.  Here was day one with a Warrior I:

Tuesday: Normally I run on my lunch break on Tuesday, but with the freed up afternoon as well as free tickets to a fitness convention center here in Orlando, Hunter and I took advantage and headed down to the convention center.  We spent the afternoon checking out all the latest and greatest in the industry and we even ran into a few of our former coworkers.  It's always fun to get to catch up with people!  We had to head back to train our afternoon groups so this left no time for my run.  Luckily, since the sun is going down later now, I was able to get an evening jog in.  This used to be the only time of day I could run because of work and kiddos.  It had been so long since I've had a solo evening run and I had almost forgotten how beautiful it is out there just before the sun goes down.  I definitely want to take more time for runs like this.

And this was my Reverse Warrior pose from earlier in the day for the Yoga Challenge:

 

Wednesday: Hunter and I had a busy afternoon planned so I didn't have much time for a workout.  I stayed back at the gym while he went for his run and I knocked out a quick MetCon circuit.  My knee and hip had gotten really sore over the past few days so I did spend some time on rolling and mobility work.  In between MetCon sets I went ahead and did my Yoga Challenge pose which was a triangle pose.  It was juts what I needed to help loosen up my tight adductors.

Thursday: On Thursdays I typically run but my legs felt like absolute lead.  With my run on Monday and Tuesday, I was already at the mileage I'm typically at for the week, so I figured I should hold off on running more and have fresh legs for hopefully a good Saturday run.  So I decided to just do a quick, easy mile and a half then hit the pool for some laps.  My swimming has gotten so much better and I swam a whole 1200m without stopping!

Yoga pose for the day was the low lunge.  Took the picture at the pond in front of my house before the rain came.

Friday: Went to Planet Fitness and focused solely on upper body.  My knee was feeling much better and my legs were loosening up, but I didn't want to wear them out before my 8-10 miles I had scheduled for the next day.  Got in a great pump at PF then headed to meet Hunter for lunch.  After lunch we met with a realtor about potentially selling our house and buying a new one, eeek!  Then we went to a high school baseball game to cheer on our kiddos from the gym, then to our own kid's school to watch their Easter parade, then finally home!  What a crazy busy day, we were exhausted!  But here are some adorable pictures of the kids' Easter festivities:

And of course here is my standing L pose for the Yoga Challenge:

Saturday: The forecast was calling for rain all weekend.  Since I have been helping a friend prepare for her first half, I was disappointed the rain would keep us from meeting out on the trail that morning.  I, however, was excited to get to sleep in a little though.  It's been while.  So I caught a few extra ZZZ's and headed to LA Fitness for a treadmill run.  My plan was 8-10, which is my usual Saturday mileage.  My knee was a just a pinch twinge-y, my allergies were not too bad, and the extra sleep had me feeling good and rested.  I could have pushed harder and gone longer but I felt good about my 8 miles in 58:41 (avg pace 7:21).   Pretty pleased with my run and feeling prepared for my 15k next week, I finished off with some foam rolling and stretching.  Spent the rest of the day with friends at an Easter party.

When we got home from the party, it was raining.  I still needed to do my revolved half moon pose for the Challenge, so here I am doing so in the rain!

Sunday: Easter Sunday and also rest day!  We decided to spend the day at the beach.  It was a little overcast at times but it turned out to be the perfect day to spend at the beach and finish out an awesome weekend.  The boys had so much fun building sandcastles and splashing in the waves.  Hearing their laughter and seeing the smiles on their sweet little faces makes everything seem right in the worlds.

And of course, the beach is also the perfect place for a great yoga shot, so here is my high lunge for the Runners Love Yoga Challenge:

What's on tap for the next few weeks...
It's about to get really hectic!  April is a super busy month with work and races.  Next Sunday, I will run the EA Riverside 15k.  The following weekend, my mom will be in town helping with the kiddos while Hunter and I help run a football camp.  Also that weekend, I have an 8k on Saturday and then on Sunday, I drive down to Sarasota in the wee hours of the morning to run the Iron Girl Half Marathon with my friend (it is her first half)!  I will have a week to recuperate then it's the Lake Minneola Half Marathon April 24th, then two weeks later it's my sprint tri!  After that, we take a vacation and I will have no other races planned until the Chicago Marathon in October.

Hurts So Good: Foam Rolling 101

When I first learned about foam rolling about 10 years ago, I initially thought it was odd and useless.  I was working as a personal trainer at a large health club and I remember one of the master trainers raving about it so I figured I would give it a shot.  I laid on the long peace of foam, rolled vigorously back and forth for like 5 seconds and insisted it had no benefit.  Luckily for me and my future client, that master trainer caught me with my terrible foam rolling technique and took some time to show me how to properly use it.  And let me tell you, it changed my life!  Since then, foam rolling has not only become a regular part of my training regimen (just as important to me as a training run or lifting session) but also a staple in our training programs for all of our athletes.  Foam rolling and other forms of SMR (self miofascial release), if done properly, have several great benefits which I will discuss below.  However, people often neglect rolling because they feel as if they have time or do not see immediate benefits from it.  So I will also cover proper technique, key areas to roll and tips for incorporating rolling into your training routine.

Benefits of Rolling
First, let's discuss why we roll.  Our active lifestyle, from running to lifting weights, causes our muscles to tighten up.  These tight areas, or "trigger points," can eventually lead to weak areas which, if neglected, can potentially lead to injury.  Loosening up tight tissue not only alleviates discomfort, but it can also help you become a more efficient athlete with increased range of motion, better form and improved running and economy.  Waiting until you feel significant tightness and pain, however is not the solution and often where people go wrong when it comes to SMR.  Foam rolling is not just for rehabilitation, rather it is a great tool for preventing muscles from getting too tight, which of course will aid in recovery, prevent soreness and, of course, prevent injury.

When to Roll
As I stated above, don't just wait until your sore to roll.  Use roam rolling as a preventative tool as a part of your regular training routine to see the most benefit.  At our gym, we have our athletes roll out before each training session, and even during and after if necessary.  I myself, as a runner and weight lifter, typically start each of my training sessions off with several minutes of foam rolling focusing on key areas.  So to answer the question of "when should you foam roll?" here are a couple of key things to remember:

1. Rolling can essentially be done daily
2. Do not wait until you are sore, roll regularly
3. Roll BEFORE training sessions as a part of your warm up to loosen up tight muscles
4. If you experience tightness during or after a workout, take a moment to roll that specific area
5. Rolling does not necessarily have to occur during training, it can be done first thing in the morning or even at night, just make time for it!

Types of Rollers
At our facility, we have several types of tools including regular long rollers, half rollers, "The Stick," and lacrosse balls for our athletes' SMR needs.  I typically suggest to people to first invest in a long roller that can be purchased anywhere from online to running stores and even Target or Marshalls.  You do not have to break the bank buying the latest and greatest products in SMR.  A simple long piece of foam will serve as a great tool to loosen up those tight muscles.  Here is a break down of what we use and for what:

1. Long Roller: Can be used for most areas, especially larger muscle groups like quads, glutes and adductors.  Long rollers are also great for the back, lats and of course those pesky IT Bands.
2. Half Roller: Although not necessary if you have the long roller, half rollers can be a little more user friendly for hamstrings and calf muscles.
3. "The Stick": Is great for zeroing in on tight calf and soleus muscles as well as peroneals.  If you do a good amount of traveling, The Stick is a great investment because of it's size, it can be a great SMR tool for on the go.
4. Lacrosse Ball: Yes, you can purchase a fancy rolling ball from a running store, but if you can get your hands on a lacrosse ball, there are several areas you can roll with this simple tool.  The neck and shoulder area, certain regions of the hips and the rotator cuff are all areas that a hard lacrosse ball can help loosen up.
5. Others: If you head into a running store or search around online, you can be overwhelmed with the practically endless types of SMR tools available as well as the claims that each product is "the best in the industry."  My advice when it comes to starting off with foam rolling (and actually when you start off with anything) is to keep it simple and fairly inexpensive.  Invest in one good roller that seems to suit your needs and commit to using it before breaking the bank on all the products on the shelves.

Tips for Getting the Most Out of Your Foam Roller
I've discussed the importance of rolling, when to roll and of course what to use.  Now I will cover some key things to remember as you roller in order to get the most out of it.  Like I said above, my first experience with foam rolling was less than impressive, and this was of course I was doing it all wrong.  Many times, I will see people lay on a roller, rapidly roll back and forth for a handful of seconds (pretty much exactly how it went down the first time I tried it), hop up and proceed with their workout or leave the gym thinking they just successfully broke up all that tight tissue.  Sure they have seen pictures in magazines or other people at the gym foam roll the same way, so they think they are doing in right.  And maybe they did get something out of it that way (mostly likely a placebo effect though). In order to feel the full benefits from SMR, one must be a little more methodically with their rolling.  So here are a key things to consider next time you grab your roller, stick or ball:

1. Start with larger muscle groups like the quads, glutes and hamstrings, then work your way into the smaller ones.
2. Find the "trigger points," or areas of tightness and discomfort, and focus on breaking up those areas the most.  If you feel nothing over a certain muscles, don't spend too much time there.
3. Roll directly over the tightest spots, as it becomes less and less tense, begin rolling further away from that area to cover more ground and loosen up more tissue surrounding it.
4. Take slow deep breaths, letting out long slow exhales as you roll over those extra tight spots that cause you discomfort while rolling.
5. Spend on average about 20-30 seconds per area, longer for the tighter areas.  This really should take only about 10 minutes of your time, so no excuses on skipping out on it!

What to Roll
Here are the key areas we focus on rolling with our athletes:

Glutes: Sit on top of foam roller.  Rest ankle on top of thigh.  Place same arm behind body.  Lean toward the bent leg side and roll forward to back over glute.

IT Band: Lay sideways with outer thigh (IT Band) on top of roller.  Place bottom forearm on grown beneath shoulder and top hand down for support.  Cross top leg over bottom placing foot on ground.  Roll body forward to back. 

Quads: Lay upper thighs on top of the roller with forearms rested on the floor for support.  Roll from top to bottom of thighs and back up.

 

Hamstrings: Place foam roller underneath one leg.  Use your arms to help hold your hips off the floor.  Roll up and down over hamstrings.

Adductors: Place roller parallel to body.  With forearms underneath shoulders for support, place inner thigh on top of the roller with knee bent.  Roll from upper thigh down towards the knee and back up.

Lower Back: Place foam roller underneath your low back.  Place hands behind head to support neck.  Lift hips off floor and roll up and down low back.

Upper Back: Lay your shoulder blades on top of foam roller.  Cross your arms across your chest.  Lift your hips off floor.  Roll foam roller up and down your upper back.

Lats: Place roller underneath upper lats, roll up and down along lats.  Then, laying on roller, roll chest front to back.

Calves: Place The Stick on top of the calf muscle below knee, roll Stick down and up the calf.

Peroneals: Place The Stick on outside of the lower leg, above ankle.  Roll Stick up and down the lateral leg.

For more information on foam rolling, recovery and training, contact Coach Christina today at 407-960-4705.