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Visualization is a great tactic for processing stress, especially around exercise performance. But how to do it? Well... In true substitute teacher* form, I'm going to kick up my heels and pop in the video. Right... here. ***I'm completely kidding, just about any teacher is doing miracle work. I can't imagine trying to feel those shoes. Finally, I want to begin ending these posts with an exercise form tip. If you have any suggestions, please let me know! How are Squats and Deadlifts different? I gave this cue last night and I could see the gears spinning in the participants' heads (in a good way) Squats= Up & Down motion aka vertical Deadlifts= Back & Forth motion aka horizontal
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Last week I spoke with a non-profit running group with about a dozen athletes training for the Boston Marathon.
They already have a running coach, so I got to nerd out with the athletes on how to fit strength training into their routines. I was pumped to have the coach on because he asked some great questions, including one about stretching. Simply, is it worth static stretching? Static stretching is when you hold your leg in a quad stretch for a minute vs dynamic or active stretching, where you doing Lunges instead. My typical answer is always probably a bit frustrating because... it depends. Science says active/dynamic is better because you're getting more blood flow through the muscles and are less likely to pull something. And Science says when you stretch, you're pull the muscle fibers apart (aka the ones you then need to be able to squeeze together for movement), so it's not good to do before exercise. And this is where I say it depends... Bc we have enough gymnasts, dancers, and ice skaters in the world who have been static stretching for years to see that it's not going to snap you in two if you static stretch. Or be unable to recruit those lengthened muscle fibers. And if static stretching gets you in the right mindset for exercise, that's very helpful. And if you're not going to stretch at all (if not before exercise), it still might be better than nothing. So yes, I typically recommend active/dynamic stretching. But I don't poo-poo static. Finally, I want to begin ending these posts with an exercise form tip. If you have any suggestions, please let me know! Squats still feel weird? Put some weights or books under your heels. Fancy squat shoes have a built-in lift to them anyways. Most of us have slightly to very tight calves. Elevating your heels shortens the calf so it's not freaking out when you go to squat. Which means the rest of the body can be focused on doing it well instead of trying to stay balanced over panicked calves. Give it a shot and let me know what you think. February is almost here so...
Reminder of my BIG UPDATES: 1) The hormone & injury avoidance workshop "Anti-Injury Workshop" will be on February 10th at 6pm MST. It will be a free online webinar, so sign up soon! 2) I'll be co-hosting my first in person event with my FAVORITE physical therapist called "Race Ready Strength". It was be a 4 workshop series: Feb 12 & 26, March 12 & 26 in Denver that helps runners prep to be strong and healthy (so that you can be FAST) for spring races. We're limited due to space and it's filling up! Onward! For many runners, we're in "off" season (I know we're never reaaaaaally off, but still). And I'm having a variety of conversations with clients that are different, but boil down to one point. This is not the time to improve your running. It's a great time:
When the spring comes, you'll want to run outside and soak in the warmer air and longer days. If you prioritize recovery over the next month or two, you'll come out like a bear waking from hibernation. Sure, a bit more sluggish... but ready to crush the summer. Otherwise, you'll be continuing to keep one foot in & out the door by trying balance recovery & high levels of training from Spring to Fall. Finally, I want to begin ending these posts with an exercise form tip. If you have any suggestions, please let me know! Squatting? Let your knees come forward. I don't know where this started, but it's like that juicy in HS that miigggggght have some truth, but overall is fake. Truth because if your knees go over your toes in a squat AND your heels are popping up, it can put unnecessary pressure on your knees. But if your feet stay flat? Totally fine and even a good thing if you have long femurs (thigh bones) or want to improve range of motion. Look at kids, many Asian cultures, and Olympic lifters squat. Low squats, knees over toes. When you squat, you want your shoulders to go straight up and down and for your hips to go as far back as your knees go forward. Reminder of my BIG UPDATES:
1) The hormone & injury avoidance workshop "Runner's Recovery" will be on February 10th and I believe it will be a free online webinar. Email me back if you're interested! 2) I'll be co-hosting my first in person event with my FAVORITE physical therapist called "Race Ready Strength". It was be a 4 workshop series: Feb 12 & 26, March 12 & 26 in Denver that helps runners prep to be strong and healthy (so that you can be FAST) for spring races. If you're interested in either, please let me know. Onward! Do the thing you hate. Hills make you feel weak? Speed seems scary? Fear strength training will make you sore? Long runs seem daunting? Stretching feels too boring to actually do? OK, but, you likely want to become a better running right? And that fitness is likely on the other side of the thing you hate. No amount of speed work will make up for a lack of endurance or vice versa. More hill work won't help if your form sucks bc you're tight AF. This is the year to finally embrace the exposure therapy and do that thing. For me, it's more tempo and threshold runs. I loooooooooove flyyyying around a track and even charging up hills. But clocking in at pace that isn't top speed, but just really uncomfortable, for longish bouts of time... ick. But fun fact, guess what races are 🤣 Not only will adding in more of "the thing" into the rotation help my mental toughness, but my easy paces will get faster, lactate threshold improve, but I'll be able to crush those speedy intervals even more. What will you work on? Reply back to this email. Finally, I want to begin ending these posts with an exercise form tip. If you have any suggestions, please let me know! Squatting? Turn your toes out: I was taught to assess someone's squat with their toes completely forward. And if I was learning that in a professional setting, I assume you've probably heard it around too. Well. It's outdated. Sure, maybe both of your femurs (quad/thigh bones) fit perfectly straight into your pelvis. But, especially if your hips were made to give birth, that's likely not the case. AND having your toes forward in that situation would actually put a lot of stress on your knees. So. What should you do? Get a pelvic exam and measure the angle of Femoral Anteversion... OR Stand with feet together and pointed forward. Then, slightly pick up your toes (keep your heels together) and squeeze your butt cheeks. You toes may even turn out at different angles. That's fine, internally we're not exactly evenly balanced anyways. But that's the angle I'd recommend for your toes when you squat. Big updates:
1) The hormone & injury avoidance workshop "Runner's Recovery" is officially in the pipeline!! I had several people mention interest... so I'll follow up with details in future emails, but it's looking like mid-February. This is will be an online webinar. 2) I'll be co-hosting my first in person event with my FAVORITE physical therapist called "Race Ready Strength". It was be a 4 workshop series (spread over 8 weeks) that helps runners prep to be strong and healthy (so that you can be FAST) for spring races. If you're interested in either, please let me know. During the first of week of the Race Ready Strength series, we talked about do self-assessments. While Sarah will have more rigorous protocols, mine are pretty simple. 1) Are your ankles mobile enough? You should be able to touch a wall with your knee when your big toe is 4 inches away. Can be done kneeling or standing. Both sides. Heels on the ground. 2) Are your hips flexible enough? Knees should be about 4 inches (or the width of your palm) away from the group... but even more importantly, about even on both sides. 3) Can you feel your glute muscles? Uneven-ness is a red flag here too 4) Can you do 30 calf raises? This is about having enough strength for an important muscle group. Bonus points for doing it without something to balance on or single legged. 5) How's that posture? Ideally, you should be able to get the backs of your hands and elbows down at the same time. Poor posture can negatively impact your core and ability to breathe. These are baseline assessments you can test on your own and see what areas need some attention. They don't mean you're doomed for an injury in the next week, but definitely need some love. Finally, I want to begin ending these posts with an exercise form tip. If you have any suggestions, please let me know! Engage your core: Common cue. And it might be easy to think "pull your belly button to your spine" or "suck in"... I think I heard these in yoga classes 🤔, but it's not the best call. When you engage your core, it should be about bracing to protect your spine and connect your lower and upper body... not try to squeeze by someone in a busy restaurant. So think... "brace like you're about tickled or sucker punched in the stomach" or whatever fancy lingo in that video. Feel the difference? Note how you can still breath while bracing vs sucking your belly button in... kinnnnnnda helpful. It snooooooooooowed in Denver (final)
So I'm inspired to write about how to handle this (potentially) challenging weather condition... Traction: Having some bigger lugs (think deep grooves on a tire), trail shoes, or even YakTrax could help. If I'm running on sidewalks or roads, my biggest fear is black ice... so if I see a questionable patch, I'd rather jump in the snow for a bit. Even more packed down areas might be more slippery than deeper snow. Annnnnd if the sun is setting, really watch out for areas that look wet... with the shift in temps, they might actually be ice. Layers: It's better to be a bit too warm than too cold (esp for joints). Wool blends and dryfit are best when you start sweating (they tend to wick it away vs hold on to it and keeping you cold, esp if it's a longer run or you slow down). Having a layer to keep the wind out is VERY wise, even if it will only be blowing for a bit. And wearing as much reflective gear as possible, even in the middle of the day is wise. Why? Because you don't want to dress for the best part of the run, you want to dress for the potentially worst parts... the wind gusts, if you flip and ankle and need to walk, etc. Effort level: Cold weather is harder on the lungs, and when it's harder to breathe... it's harder to run. Also, the HR will naturally be a bit lower. And the joints will take a bit more time to warm up. So do some activation work indoors, wear a buff when the temps drop, shorten your stride if it's slippery and judge based more on effort than pace or HR. Last week I talked what type of exercises, in general, you should be doing in different seasons.
Well... let's get more specific! Here are some of the exercises I recommend! Do these to get faster and more powerful & resilient: Split Squat Single Leg Deadlift with Foam Roller (or add weight) Single Leg Hip Thursters Elevated Bridges Step Ups Do these to get healthier hips and knees: Side Band Walks Side Step Ups Banded Fire Hydrants Transverse Step Ups Bowler Squats Give them a shot and let me know how it goes! Holidays are almost over and it's almost time to get back into a regular routine.
For a generic baseline, I like to structure the year as: Jan-March: Easy running, bit of fast work to keep up speed, and heavy lifting to build strength. Easing off towards March if you have a spring marathon. April- May: Mixing in more workouts for stamina and more speed, moderate lifting. Adding in plyos if you have a spring marathon. June- Aug: Mobility and light lifting. More time outdoors getting in quality miles. Sept-Nov: Big race season. Race specific lifting & plyos. Speed and tapering. Dec: Simple and recovery time Obviously this depends on your races and other life events. But for most people, now is the next 8 weeks is a great time to think about lifting heavy. There isn't a need to find your 1 rep max, but it is worth going almost to failure with (leaving 1 rep in the tank) with a 3-6 rep exercise like the Squat or Deadlift. I know it's weird for us endurance athletes, and not worth risking too heavy and injury, but being stronger will make you faster and more resilient. Last post, I talked about how to prep for this season like you would a hard race/workout/training cycle.
Today... I want to introduce you to one of my favorite terms during chaotic times, which is the F*ck-It-Bucket. See... Your body actually sees exercise as stress. In a perfect world, things that are hard (exercise, studying, difficult conversations)... after some rest/recovery/cool down time... actually make life better or easier in ways. That "after some rest/recovery/cool down time" is key. With it, you rise to new levels. Without it, you get ground into dust. Right now? You likely have less rest/recovery/cool down time. Whatever doesn't need to be done, put it in the F*ck-it-bucket til 2026. You won't get weaker by missing a strength workout (not til a month later), you loss stamina by missing a long run (that takes at least 2 weeks), and you won't get slower by missing a speed workout or two. If it feels good, crush some Zone 2 & 3 runs. Maybe choose a hilly route Maybe do some strides. For sure, enjoy yourself this time of year. 'Tis the season for life to get a bit rough.
Don't get me wrong... I love the lights, cheesy holiday movies, and spending extra time with family and friends. But dark/colder/shorter day, EOY deadlines with work, and extra pressure to travel & keep up with festivities is stressful. Honestly, it can be a bit Type 2 fun. (Not always great in the moment, but amazing upon reflection) So if you're up to your eyeballs in tinsel and anxiety... Remember what gets you through the tough spots in hard runs or races:
This is a marathon, not a sprint. And come January, you'll look back and think about how magical it all really was. (or not, January is its own different flavor of rough sauce lol) |
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