Check out this video about Foam Rolling and why it may not be working for you:
This past Spring of 2013, I was sidelined from an injury. The combination of running, strength training, and playing soccer created my knee to swell shortly after each workout and eventfully became too painful to even run at all. I was told not to run for at least six weeks. Running is something I did on most days, and it was a part of my routine and identity. I had just completed marathon number ten a few months prior and felt great. Was I fast? No. But running took care of something else.
Needless to say when the doctor told me to replace six weeks of no running with hip/glute strengthening exercises, it threw my routine for a loop! But I took the rehabilitation seriously. Even though I was frustrated when I was given the green light to run, I could only walk/run one mile safely. Pretty pathetic after running a marathon, right?
No way! I was thrilled to be moving again through nature. There I was, shuffling along and kicking up dust around Town Lake, but with a big smile on my face. I had rediscovered something that was lost. The blessing itself to be able to MOVE your body and run freely is awesome!
With that being said, it is important to track your training. Overtraining is definitely a recipe for disaster. When you start adding running or endurance training into your schedule, it is important to start slow and work your mileage up no more than 10% each week. Even if you are used to running long distance, it is important for your body to recognize your added physical input.
It is also important when adding mileage to do isolated strength work. Weak hips or glutes are predominately the reason people, myself included, get injured when increasing mileage. Make sure to warm up with lateral movement and glute activation exercises so your body knows what should be firing while you’re running. This will allow you to train hard and prepare you for the demands of running! These exercises will not only help keep you injury free, but will make you a stronger and faster runner as well.
Running Warm-up or Isolated Strength Exercises: Choose 4 or 5 from the list below
15R/15L Lateral Lunges (emphasis on butt back, weight in your heels)
10 Squat Stands
15R/15L Donkey Kick Backs (focus on neutral hips and squeezing your glute)
10R/10L Leg Swings (Side to side pointing your toe to the sky and front to back)
10R/10L Walking Lunges with Overhead Reach
10R/10L Toy Soldier Kicks (keep leg straight)
10R/10L Windmills (stand with feet wide and reach hand to opposite foot)
10R/10L Cross-Overs (right ankle to left thigh, squat with weight in heels)
*If you don’t know how to do any of these moves, google them online or feel free to ask me during class. I’m happy to show you!
Strength maintenance while run training is extremely important, for beginner and advanced runners alike. Keep this routine handy before your next trip around Town Lake. As always, listen to your body. Schedule rest days and keep track of your mileage. Your body will thank you!
Check out this short video of my interview with our Stronger Faster Healthier brand rep as we talk about the benefits of Stronger Faster Healthier’s protein and fish oil. Not only is MOVE a retailer of these products, but our entire team uses these products every day to reduce inflammation, curb hunger, recover, and keep our competitive edge!
This Friday, 10/11/13, we will be placing another order so make sure to e-mail your coach this week if you want to get in on the action! You can also e-mail me directly at firstname.lastname@example.org.
Also, next Wednesday, 10/16/13, Tim will be at MOVE sampling the products during the evening classes from 5:15-7:30. Don’t miss out!
Eating healthy can be a bit confusing! There are so many approaches to a healthy diet, but since this is my blog, I want to share what works best for me! 🙂 Personally, I like to keep it simple with three meals and two snacks a day. Eating every 2-3 hours keeps my metabolism going and I don’t get super hangry throughout the day!
Here’s a cheat sheet of what I eat on a normal day as well as some guidelines and options for you to choose from. I like to pre-plan my meals for the week and cook them on Sundays so I’m ready to go. This helps me stay on track so I can save my cheat meals for my nights out.
As far as your recommended protein serving goes, a good rule of thumb for fat loss is to consume your body weight in grams of protein. If you are looking to put on lean muscle mass, you should eat 1.5-2X your body weight in protein.
*Guidelines: This meal should have your recommended protein serving, 1 fat serving, and 1 veggie OR fruit serving.
Option 1: Protein shake
Option 2: 3oz salmon (protein and fat), 1 cup of wilted garlic spinach
Option 3: 3 egg whites w/ 1 whole egg, 1 oz avocado, 1/2 grapefruit
Option 4: 3 egg whites w/ 1 whole egg, 1/2 oz avocado, 1 cup wilted spinach, 2 strips extra crispy turkey bacon (only all natural no nitrates)
Option 5: 4 egg whites, 1/2 cup of oats, 1 TSP peanut butter (or 2 TBS PB2), cinnamon (you can make these into pancakes as well!)
*Guidelines: This meal should have your recommended protein serving, 1 carbohydrate, and 1 veggie OR fruit
Option 1: 4oz chicken, 1/3 cup brown rice, 1 cup zucchini
Option 2: 4 egg whites, 1/2 cup of oats, 1/2 cup blueberries
Option 3: 4oz tilapia, 1/4 cup quinoa, 1 cup green beans
*Guidelines: This meal should have your recommended protein serving, 1 carbohydrate, 1 fat AND 1 veggie OR fruit
Option 1: 3 oz beef, 1 whole wheat tortilla, tomato, lettuce, onion, salsa
Option 2: 3oz canned tuna, spicy mustard, 1 piece of ezekiel bread, 2 oz avocado, 1 peach
Option 3: 4oz turkey burger, 2oz GF brown rice pasta, 1 serving fresh veggie, spaghetti sauce with extra virgin olive oil (no added sugar)
Option 4: 4oz chicken with mustard, 1/3 cup brown rice, 1 cup zucchini or yellow squash
*Guidelines: This meal should have your recommended protein serving, 1 carbohydrate OR 1 veggie OR 1 fruit
Option 1: 4 oz chicken, 1 cup brussels sprouts
Option 2: 1 scoop protein, 15 carrots and celery
Option 3: 3oz mahi-mahi, 4oz sweet potato
Option 4: 1 scoop protein, 1/2 grapefruit
*Guidelines: This meal should have your recommended protein serving, 1 veggie OR fruit OR fat
Option 1: 1 scoop of protein, 15 cashews
Option 2: 3 oz veal/beef, 1 slices eggplant, 1/2 cup veggie spaghetti sauce
Option 3: 6oz greek yogurt with blueberries
Follow the guidelines above to mix and match with these healthy options:
4 egg whites or 3 egg whites 1 whole egg
4 oz tilapia/trout/mahi-mahi/orange roughy
4 oz shrimp/crab/lobster
3 oz canned tuna
3 oz ahi or sushi grade tuna
4oz lean chicken breast
4oz lean ground turkey
3 oz sea bass/halibut
3 oz lean beef/bison
3oz lean pork tenderloin
3 oz salmon
1 scoop protein powder: Whey (pick some up at the gym!), Casein, Spirulina, Hemp
1 tbsp Udo’s oil, olive oil, walnut oil, safflower oil, flax seed oil, coconut oil, grape seed oil
15 raw unsalted almonds, cashews, walnuts, pecans
3 oz avocado
2 tbsp organic peanut butter, almond butter (no sugar added)
1 tbsp hummus
Fats in food that count as a fat serving:
3 oz Salmon
3 oz Beef, bison
2 egg yellows
1/4 cup quinoa
1/3 cup brown rice
1/3 cups oats
Limit-2 oz whole grain pasta
Limit- 1 whole wheat tortilla or gluten free wrap
1 slice Ezekiel bread
4 oz sweet potato
3 oz red potato
1 cup spaghetti squash /acorn squash
1 cup broccoli/cauliflower/brussels sprouts/kale/spinch/zucchini/yellow squash/eggplant/green beans/asparagus/mushrooms/cucumber/celery
1.5 cups of baby mixed greens/hearts of romaine/red leaf lettuce
1/2 large apple or 1 sm-med apple
1/2 cup blue berries/raspberries/strawberries/ blackberries