Now isn't the time...

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:

• Rest if your body needs it.
  • I have a client who is hurt and wants to know what cross training to shift to in order to keep up high-level fitness. I told him don't. Pick cross training that let's you keep a Z2 base and heal.
• Lift, HEAVY.
  • I have another client who is in PT (btw, find a coach & PT that will work together so you have a real game plan) with a goal of not just healing, but getting stronger. Does this mean cutting back on cardio to prioritize strength? YES. It's not all one or the other, but lifting heavier will require more recovery... and that will take away from her cardio.
• Now is the time to eat more, sleep more, do more Z2, do more cross training, and lift heavier.

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.