Cape Cod Rehab’s Cape Cod Marathon Training Tip: Introduction


Congratulations!  You did it! 
You signed up to run the 2016 Cape Cod Marathon or Cape Cod Half
Marathon! 
(If you
haven’t registered, there is still time… www.capecodmarathon.com) 
Whether this
will be your 1st or your 30th, you made a big commitment and we want to be a part of your journey to the finish line.
Cape Cod Rehab
has signed on as a Cape Cod Marathon sponsor. 
Not only will you see us around race weekend but our trainers, coaches
and physical therapists will be providing weekly training tips on the Mashpee
Fitness blog leading up to the race beginning next week—the week of July
11th.  Some topics will include: training
in the heat, incorporating hills into your running, recovery
techniques, dealing with injuries, kinesiotaping, etc.  Bookmark mashpeefitness.blogspot.com and follow Cape Cod Marathon & Cape Cod Rehab on Facebook to never miss a
weekly training tip!
Also new for
the 2016 race, Mashpee Fitness trainer & RRCA Certified Running Coach Jen Skiba will be providing training
plans free for runners.  The 16-week
marathon training plans were just released this weekend and training will begin
on July 11th while the 12-week half marathon training plans will be released in
a couple weeks—training begins August 8th. 
You can access these training plans from the homepage on the Cape Cod Marathon website:
www.capecodmarathon.com.
A good rule of
thumb to prevent injury is to find a training plan where Week 1 matches the
mileage you are currently running.  Coach
Jen put together Level 1 and Level 2 training plans.  If these don’t work for you and you’re
looking for a more personalized plan based on your abilities and goals, contact
Coach Jen at running@capecodrehab.com.
Again—we want
to congratulate you and wish you good luck with your training!
~The Cape Cod Rehab Running
Team




About Cape Cod Rehab

Cape Cod Rehab is the premier provider of orthopedic, sports and aquatic physical therapy in the Cape Cod region.  Customers experience elite services that are cutting edge and backed by evidence.  Behind the Cape Cod Rehab Running Program is a team of medical and fitness professionals with a passion for running.  Their mission is to help runners of all ages and abilities improve athletic performance, recover from running-related injuries and provide them with all the tools they need to stay injury free.

About Coach Jen Skiba

Jen began her running career as a middle-distance runner for Falmouth High School and has been involved with the sport for over 12 years as a runner, official, race management, and coach.  A Mashpee Fitness trainer and Certified Running Coach through the Road Runners Club of America (RRCA), Jen enjoys working with runners in the gym and on the roads. “Whether you are a beginner looking to get started running or at the intermediate level hoping to improve your times or tackle new distances, I can help you reach your goals!”

6 Spring Safety Tips for Exercising Outside

It’s
finally Spring! Warmer weather is finally here! Get ready for some fun in the
sun with these outdoor safety tips.

Run/walk against traffic and bike with traffic.

When
possible, try to run on the sidewalk and away from any traffic. If you do
decide to hit the road, run/walk against the traffic and ride your bike with
the traffic. Wear light clothing so motorists can easily see you.

Bring a phone or tell a friend/family member where you
are going.

If you are
going out for a hike or even a short run, it’s important that someone know
where you are going for safety. Bringing a phone can come in handy in case you
get lost or need help. It’s even more fun to exercise with a buddy!

Pick a popular area.

If you
are going to exercise on your own, pick an area where there are others around.
Avoid secluded areas. Stick to the trail and bring a map with you if venturing
off somewhere you are not familiar with.

Be aware of the weather.

Be
prepared for anything! Make sure to wear sunblock and stay well hydrated. Also,
make sure to wear appropriate clothing for your activity. Check the weather
before venturing out so you know what to expect.

Change your routine.

Although
consistency is nice, it is important to exercise at different times of the day
and on different days. This will help minimize someone noticing your routine.
Safety first!

Protect yourself.

Be aware
of your surroundings. Don’t wear headphones in both ears or listen to
headphones at a lower volume. Take notice of any specific landmarks and people
around you.

Blog post by
Nikki Courtney.

3 Local Runners will take on the 120th Boston Marathon

MASHPEE, MA—Joseph Carroll, Eric Wheeler and Christopher
Qubeck are set to make the 26.2 mile journey from Hopkinton to Boylston Street on
Monday, April 18, 2016 for the 120th running of the Boston Marathon.  All 3 men have different stories, experiences
and reasons for running but they can all agree that it will be an honor to toe
the line at the world’s oldest marathon and most prestigious running event.

Joseph
Carroll PT DPT SCS

Joe has been running for over 30
years.  He joined an after work running
club because he wanted to get to know a co-worker that was in the group.  It turned out to be a good decision because that
person is his wife Kathy.  Together they
co-own Cape Cod Rehab and will be celebrating their 30th wedding anniversary
this year!

He continues to run as part of a healthy
lifestyle.  Joe said that running “helps
me manage stress, allows me to keep my weight in check and unlike some other
sports I’ve played, I can continue competing into the future.”
Next Monday’s race will be Joe’s 5th Boston
Marathon and 6th marathon overall.  The
Boston Marathon has been part of his life since his father began taking him to
the race at age 6.  He said, “It is a thrill and an honor to participate in Boston, a world class
event.  Boston Strong.”
Joe is running on the Boston Children’s
Hospital Miles for Miracles Team and pledged to raise $7,500.  “With the help of many people, I have
surpassed by goal.  I am teamed up with a
patient partner, Nathaniel, who is a 5 year old with Cystic Fibrosis.  I am running for Nathaniel and other kids who
are unable to run.  I worked for BCH
while in college and have a great respect for the amazing work done there,” said
Carroll.

Here’s how you can donate and help
Nathaniel beat Cystic Fibrosis:
Joe’s training for Boston has been challenging.  He had to rehab 2 injuries this winter but
will head to the starting line feeling good. 
His motto: “Pain is temporary.”  He
added that his goal for the race is to “represent BCH, Nathaniel, my family and
all of my supporters to the best of my ability and to cross the finish line
with a big smile.”

Eric
Wheeler MSPT MPE CSCS

Compared to Joe, Eric is relatively new
to running.  In almost 6 years of
running, he has an extensive list of athletic accomplishments including 2x
Ironman finisher with a PR of 10:09:05. 
A Physical Therapist at Cape Cod Rehab, Eric started running when almost
everyone he knew at work was excited about the 2010 Falmouth Road Race.  He registered for the Falmouth in the Fall
race that year to lose weight and get healthier to set an example for his kids.  He sees running as a journey of self-discovery.  “How hard can I push myself?  I enjoy the places my mind goes when I’m
running.  It’s an escape from daily
pressures that we all face.  Running makes
me feel good about myself,” said Wheeler.

Eric has run 7 marathons to date but
this will be his first Boston Marathon. 
He earned his way into the 2016 Boston Marathon by running the respected
Boston Qualifying Standard with a 3:06 at the Providence Marathon in May of
2015.  Eric could not put into words why
Boston is so special to him, “It’s hard to explain.  It’s Boston—the hub of the universe.”
When asked about his training, Eric also
used the term “challenging.”  As he
reached his peak weeks, Eric was diagnosed with a core muscle injury and will
be going in for surgery 3 days after the marathon.  This may stop some from running but not
Eric!  He may be in pain the entire 26.2
miles but his goal is to “give the best effort I can, have fun and enjoy the
day.”

Capt.
Christopher A. Qubeck

Chris is a member of the Mashpee FitnessCenter and one of Eric’s past patients at Cape Cod Rehab. 
He will be running the Boston Marathon for the second year in a row,
both times he received an invitational entry from the Massachusetts National Guard,
where Chris works full time in the communications field.  He has run 3 total marathons (all in 2015);
his first full marathon was Boston last year.

Chris ran his first 5k while at Air
Force Basic Training back in the late 90’s. 
He always enjoyed running but said it was one of those things that fell
off the radar between college and the military. 
Friend and Mashpee Fitness Center trainer, Jen Skiba, talked him and his
wife into running the 4th Annual Piggy Trot in Osterville and he realized that
running was something that he really missed and wanted to get back into.  Since the Piggy Trot in May 2013, Chris
started finding local races on the weekends and before he knew it, he was
hooked!
There are many reasons why Chris
runs.  While he enjoys getting outside,
exploring new places and physically challenging himself, he also feels like it’s
a great way to decompress after a tough day. 
He added, “Running has been extremely therapeutic for me, having been
deployed for Iraqi Freedom twice since 9-11.”
In an email, Chris was asked why the
Boston Marathon was so special to him. 
This was his response:
“Being full time Air National Guard and working in the
communications field, part of our job is to provide communications (internet,
phone, and radio support) to first responders. 
We’re utilized during hurricane and snow storm response as well as the
Boston Marathon every year.  In 2013 we
supported the Boston Marathon as we’d done for many years prior.  We set our gear up with the Army National
Guard folks over in Rehoboth, MA.  Early
afternoon Marathon Monday, things appeared to be wrapping up with the race so
we began packing up our equipment, and it was a good thing we did.  We were just about finished packing our
trailer when one of our Army counterparts came outside and said that something
serious just happened.  We all rushed
inside to find out that at least one explosion, maybe two, went off right by
the finish line on Boylston Street.  We
finished packing up our gear and received State Police escort into downtown
Boston.  We set up our tent and communications
gear out on Boston Common where we operated for the next 26 hours straight,
providing emergency communications to whomever needed it.  So ever since that horrific day, I’d had it
in the back of my mind that I wanted to run that race someday.  Through a Massachusetts National Guard
program, I was able to apply for and receive an invitational race bib.  This marathon is THE one race on the planet
that just about every runner dreams of doing some day, and I was extremely
lucky to have had the opportunity to participate as a runner versus a supporter
in 2015, and now again in 2016.  It’s an
absolute privilege and an incredible honor to be able to run the most historic
race on the planet once more.”
While training never seems to go as well
as he’d like with the time he has available, Chris feels very confident he won’t
have any issues finishing.  He would like
to run around 4 and a half hours but really would be happy to just cross the
finish line.
Good luck runners! Boston Strong.

Blog post by Jen Skiba.

Running with Music: the Good and the Bad

Running is a great cardio workout and a
way for many to clear their minds. Whether you’re training for a race or just
feel like going for a run, there are many benefits to this aerobic activity. I
was speaking to some of the members at the Barnstable Fitness Center in Hyannis, MA who are avid runners
about their training methods when the topic of music came up. It is very common
for people to listen to music while running, but is it really that beneficial?
There are two categories for runners in
regards to why they run. An associator is considered a person who prefers to
focus inwardly during a run: thinking about their day, how they are breathing,
listening to their foot strokes, etc. A dissociator is someone who will spend
their runs looking forward to forget what they’re putting themselves through (Bean,
2010; Kurton & Blair, 2013). Dissociative runners are more likely to listen
to music to help them “forget” they are running; this isn’t always a good
thing. Here are the pros and cons for running with music:

Pros

There are 5 conditions that runners
should consider with music: the tempo, the genre of music, the lyrics in the
song, any memories and emotions the song could trigger, and the order of the
music in your playlist (Kurton & Blair, 2013). A high tempo, fast pace song
can help you keep pace. This type of music also can elevate positive aspects of
your mood such as excitement and happiness, reducing negative aspects such as
tension, fatigue, and even confusion (Bean, 2010).
Joe Carroll PT DPT SCS, owner of Cape Cod Rehab and
an avid runner, says he trains with music but doesn’t race with it. “Sometimes
when I have my headphones on I’m not actually even listening to my music. It’s
just playing,” says Carroll. In this respect, Carroll is using music as
a distraction, selecting playlists with different types of music for different
types of running (i.e. hill workouts, long runs, treadmill runs, etc.).
“External stimulus such as music can actually block some of the internal
stimuli trying to reach the brain- such as fatigue related messages from
muscles (Bean, 2010).”

Cons

While music
is a necessity to get through the long, boring miles on the treadmill for RRCA
Certified Run Coach Jen Skiba, she is a strong believer in leaving the
headphones at home when running outside.  “I look at it from a safety
standpoint.  It is so easy to get lost in your music and become totally
oblivious at what’s going on around you.” While music can distract you,
this can be very hazardous while running outside. Being aware of your
surroundings is important. Look out for potential hazards such as cars, the
weather, and even others around you.
While safety is extremely important,
training with music can be detrimental from a training standpoint as well. Two
key factors in determining effort exerted are breathing and foot strike- both
you cannot hear while listening to music (Bean, 2010). Also, if you train only
listening to music, what if your iPod dies? How do you keep pace without it?
Many road races actually ban runners from having head phones in, even causing
disqualifications and ineligibility for elite runners in championship races if
they run with music.
As you can see, there are many pros and
cons to listening to music while running. If you do, try listening with only
one headphone in at a lower volume. Also, try not to run with music every time
you run. You might find that you enjoy your run without it.
                                                                                                                       
Blog post by Nikki Courtney.
References
Bean, A. (2010, December 1). Running With Music. Retrieved December 29,
2015, from https://www.runnersworld.com/workout-music/running-debate-running-with-music

Kurton, M., & Blair, S. (2013, March 13). Running with music: The
case for and against. Retrieved December 29, 2015, from https://www.theguardian.com/lifeandstyle/the-running-blog/2013/mar/13/running-with-music-for-against

7 BOSU Moves for Runners

Have
you ever tried exercises on a BOSU Balance Trainer?  This half-dome stability ball is great for
building a strong core, ankle stability and work on overall strength, balance
and coordination.  Challenge yourself by
adding a BOSU Balance Trainer to your current strength routine.  Below are 7 BOSU exercises with runners in
mind focusing on the lower body, glutes and core—all super important for
strong, fast, injury-free running! 

Warm
up before trying any of these moves. 
Begin with 10 repetitions each.  Do not perform any exercise that causes or
increases pain.

BOSU
Squats

Stand on the BOSU Balance Trainer, dome side up. Perform a squat, keeping good form and your weight in your heels. Stand up and repeat 10x.

 

BOSU
Lunges

Stand on the ground facing the BOSU. Take a big step forward onto the BOSU into a lunge position with knee at 90 degrees. Push off the BOSU back to the upright starting position. Repeat with the other leg, alternating for 10 repetitions.


BOSU
Side Lunges

Stand on the ground next to the BOSU. Take a lateral step onto the BOSU bending that knee while keeping the other leg straight. Your weight should be in your heels with your knee behind your toes and not past your ankles laterally. Return to start position. Perform 10 repetitions then repeat on the other side.


BOSU
Side to Side Push Ups

Begin in a plank position with your hands on the BOSU, dome side up. Walk one hand laterally off the BOSU and perform a push up. Walk you hands back onto the BOSU and repeat on the other side, alternating for 10 repetitions.


BOSU
Plank with Leg Lifts


Begin in a plank position with your hands on the BOSU, this time with the dome facing down. Engage your glute muscles and lift one leg off the floor, foot flexed. Hold for 1-3 seconds and return to start position. Repeat with the other leg, alternating for 10 repetitions.


BOSU
Plank with Mountain Climbers

Begin in a plank position with your hands on the BOSU, dome facing down. Alternate knees to chest starting slow and building to a faster pace.  Repeat 10x.


BOSU
Single Leg Bridges

This exercise can be done on a BOSU with dome facing up or down. Lay on your back with knees bent and one leg on the BOSU. Lift and hold opposite leg in the air parallel with your bent knee. Engage your glutes and raise your hips off the ground. Perform 10 repetitions and repeat on the other side.

Blog post by Jen Skiba, RRCA Certified Running Coach

2 Types of Runs You Should Be Doing

Conversation Pace Run

Conversation pace running should
be a staple to any training plan.  In
fact 75-80% of your weekly mileage should be done at conversation pace.  So what exactly does that mean?

Think about a normal run for
you.  Are you breathing heavily and
struggle to get any words out?  Or are
you relaxed, breathing easy and feeling good?

Conversation pace is that
relaxed, breathing easily, feeling good kind of run.  It’s the pace you can run and hold a
conversation or even sing a song at submaximal effort. 


Most runners tend run too
hard, too often.  “If I am pushing myself to the limit every day, I will get faster in a
race.  Right?”  Wrong. 
High intensity running on an everyday basis will get you injured and/or
burnt out very fast.   Don’t get me wrong—it can also be difficult
slowing yourself down but it will pay off in the long run. 

What are some benefits of a
conversation pace run?
·     
Increase aerobic capacity
·     
Increase and improve oxygen consumption
·     
Improve fat metabolism
·     
Improve stamina/endurance
·     
Helps the body adapt to the stress of sustained running

How can you make sure you’re
not pushing yourself too hard?  At
various points during your run, do a little talk test.  If you can’t spit out a sentence or two, slow
it down.  Walk a little if you have to.  Chances are you’re heart rate is too high and
you have crossed over into that anaerobic training zone where lactic acid
starts to build up and fatigue sets in quicker.

Fartlek Run

Fartlek is a Swedish word
meaning “speed play.”   A Fartlek
run is just that—playing with speed! 
It’s a form of interval training with fast bouts of running followed by
a recovery period at conversation pace.

While there are many benefits
to Fartlek training, a Fartlek run is meant to be fun.  The goal is to vary your pace (at about
70-90% effort) throughout the run and vary the time/distance of the sprinting
and recovery phases.

A traditional Fartlek run
uses landmarks on your route as markers. 
Sprint to the next mailbox, jog two telephone poles, sprint to the next
driveway, etc.  The increase in speed
incorporates both the aerobic and anaerobic systems, challenging the
cardiovascular system.

Running at the same pace all
the time will cause a runner to plateau. 
Experiment with Fartlek runs to change gears and recruit different
muscle fibers.  It also helps simulate
the racing experience.  Think about the
small surges to pass another runner or slowing down to a walk at a water
station.

What are the benefits of a
Fartlek run?
·     
Increase speed
·     
Improve endurance
·     
Build strength
·     
Recruit different muscle fibers
·     
Varying intensities means greater calorie burn
·     
Practice and promote good running form

Fartlek running is great when
you are starting to incorporate speed workouts into your training.  Make sure you have a good 4-8 weeks of
aerobic base building down before you start any interval training.

Don’t forget to warm up
before beginning a fartlek run!  Start
with only a few repetitions in Week 1 and over time increase the number of
repetitions along with increasing speed intervals while decreasing rest intervals.  Remember this is a form of interval training
and a hard effort so limit to once a week—not every run!  With any interval training you want to avoid
doing too much too soon.
 
Incorporate these two types of runs into your training routine & plan, progress, perform!

Blog post by Jen Skiba, RRCA Certified Running Coach.

Yoga Pose of the Week: Pigeon Pose

In celebration of the Boston Marathon
today I wanted to share the yoga pose that I feel has really helped me the most
as a runner!
When I first began running a few years
ago I had a lot of trouble with my piriformis, a small muscle located in the
gluteal region – also known as runner’s “pain in the butt”!
Eka Pada Rajakapotasana or one-legged
pigeon pose is a great way to target the piriformis muscle and done regularly
this pose can help alleviate the tightness and pain that runners sometimes
experience.
Since this pose is such a deep hip
opener it should only be done AFTER you’ve already done some basic yoga poses
that warm up and stretch the muscles in this area to be ready for this pose.
TO DO:
  • Begin in a low lunge position (I suggest
    staying here for a few breaths to begin to open up the hips and hamstrings
    before moving into the deeper stretch)
  • From the lunge, move your front foot
    towards the opposite wrist and then lower your hip until you feel a gentle
    stretch in your hamstrings, glutes and piriformis

**Be sure to move slowly and only go to the point that you feel a gentle
stretch!**
Your hips should stay as squared as
possible and your hip, knee and ankle of your back leg should stay in line with
each other.  If your hip does not come to the ground you can put a yoga
block, a folded towel or blanket or even a pillow under it so that it’s
grounded and you can stay comfortably in the pose without over doing the
stretch.   
To deepen the stretch you can fold
forward over your front leg if it’s comfortable.
For a modified version that is gentler
on the knee and a less intense version of the stretch, you can do “reclined
pigeon”:
  • Begin on your back, knees bent, feet
    flat on the floor
  • Cross your right ankle on top of your
    left knee so that your legs create a “figure 4”
  • To deepen the stretch you can lift the bottom
    foot off the floor, straighten that leg up and reach your hands around your
    straight leg to hold behind your thigh

Done regularly, pigeon pose is a great
way to keep that pesky piriformis muscle happy as you build up your mileage!
Keep running and keep stretching!

Namaste
Danielle
Don’t forget you can join me for Yoga for Athletes every Thursday morning
at 7am at Mashpee Fitness!

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Blog post by Danielle Nardi.

How to Fuel Up for your 5k Race

Tis the season! With spring around the corner and nice weather ahead,
some of us are looking forward to signing up for a 5k or another type of
fun run. Nutrition is especially important when you are looking to run a long
distance. You want to make sure your body is well balanced and replenished
before, during, and after the run.

Here are a few tips to help you keep your
energy going this running season:

  1. Keep hydrated to replace sweat losses.
    Dehydration can cause fatigue and impair your performance. Make sure you drink
    water before, during, and after your run.
  2. Start with a full tank: Plan your meal
    for the night before as well as the morning. The meals before your race are the
    most important because this is where most of your fuel is going to be coming
    from.
  3. Make sure you include plenty of protein
    and healthy carbs into your pre run meals or snacks. Protein helps rebuild and
    repair your muscles. Carbs help provide you with the fuel you need to last
    prior and post run.
  4. Do not run on an empty stomach.
  5. If you are planning on eating during
    your run or race, choose foods that are easily digestible such as a banana or a
    granola bar.
  6. Don’t try any new foods on race day. You
    never know how your body will handle it especially when you may be running long
    distance.
  7. Fuel after your workout – Drink plenty
    of water. You also may want to consider getting a sports drink to replace the
    vital electrolytes you just lost. If you can, make sure you have a meal shortly
    after that includes plenty of protein to rebuild those
    muscles.

Not everyone is built the same so
every nutrition goal is individualized. If you need help
with your fitness or nutrition goals, schedule an appointment with a trainer or nutrition consultant.

Blog
post by Krista Post.

Yoga Pose of the Week: Legs Up the Wall

Legs Up the Wall, or Viparita Karani as it is
called in Sanskrit (the language yoga is often taught in) is a wonderful
relaxing and restorative yoga pose – and it’s as simple as it sounds!

This is a great pose to do when you’ve been on your
feet a lot or even if your legs are just feeling tired and heavy. It will
refresh your legs and feet by getting the lymph and other fluids that cause
swelling to flow in the opposite direction, increasing blood circulation and it
will gently stretch the backs of your legs. After a run or workout is an especially
good time to do this pose since it will help to drain the lactic acid from your
legs and decrease soreness.


To get into position begin sitting on the
floor with one side of your body up against the wall. Slowly roll down to the
floor so that your bottom is scooted up against the base
of the wall and your legs are extended up the wall. You may want to have a pillow
for under your head for comfort. I’ll typically set a timer and stay here for
10 minutes.

When coming down from the pose, roll over to
one side and take a moment or two on your side before you sit up so that you
don’t get lightheaded after being inverted for so long!
This pose is also very calming and is a great
time for a few minutes of quiet reflection or meditation – and for all you
migraine and headache sufferers, it’s been known to help alleviate headaches!
Legs Up the Wall is a simple pose that anyone can do
anywhere, but the benefits are amazing and well worth the few minutes of your
time!

Blog post by Danielle Nardi.

5 Burdenko Strength Exercises for Runners

All athletes need to strength train but it’s an
element to your training that is often missed. 
Strength training will make you a stronger, faster, and more efficient
runner and most importantly—strength training will help keep you injury
free.  Below you will find 5 Burdenko
exercises that Eric Chandler, a Certified Strength & Conditioning
Specialist and Certified Burdenko Method Instructor, chose to target muscle
groups important for runners. 

Begin with 10 repetitions of each exercise.  After a few sessions, try 2 sets of 10
repetitions and start adding speeds.  Do
not perform any exercise that causes or increases pain.

Earth to Sky

Lunge to the
side and “sweep the floor” with your opposite hand and continue to complete big
circle overhead. Continue for 10 repetitions and repeat to the other side.

1/2 Roll Lunge Step

Stand on one leg with your foot in the middle of the half roll.  Use the other leg to step forward into a
lunge and then step back into a lunge. 
Repeat back and forth for 10 repetitions and repeat on the other
side.  For a challenge, reach opposite
hand to the front foot while lunging.

1/2 Roll Leg Swings

Stand on one
leg while swinging the other leg forward and back. Swing the arms so opposite
hand and foot are in front. Make sure to keep your body straight and swing the
leg high back and forth. Continue for 10 repetitions and repeat on the other
side.

Scooters




Lay on your
side with legs straight together. Support your head with your lower arm and
position your top arm in front with fingers pointing towards the body for
stabilization. Bend top knee towards the top arms. Extend leg straight at elbow
level. Swing leg back to starting position. Continue for 10 repetitions and
repeat on the other side. Progress to full leg extension behind the body, bend
knee and bring forward to elbow again.




Rotate and Kick

Lay on your side with legs
straight together. Support your head with your lower arm and position your top
arm in front with fingers pointing towards the body for stabilization.
Lift top leg straight up and bend your knee down bringing your heel to your
buttocks. Turn knee up and extend your leg straight up. Return to start
position. Continue for 10 repetitions and repeat on the other side.

Blog post by Jen Skiba.

5 Burdenko Warm Up Exercises for Runners

A good warm up is important for preventing injuries
and preparing your body to perform.  Next
time you head out the door for a run, try these 5 Burdenko warm up exercises
that Eric Chandler, a Certified Strength & Conditioning Specialist and
Certified Burdenko Method Instructor, picked out with runners specifically in
mind. 
Warm up by walking for 3-5 minutes.  Perform 10 repetitions of each exercise.  Gradually move through greater range of
motion.  Do not perform any exercise that
causes or increases pain.

Wake Up Call

Take a small
step forward white extending your arms overhead. Clap! Return to start position
and repeat with the other leg. Gradually take bigger steps forward until you
are lunging.

Weight Shift Catch

Shift weight
to one leg and simultaneously catch and lift the knee with both arms and pull
the knee to chest, hold the balance. 
Return to start position and repeat with the other leg.

Squat Hurdles

Squat with
arms straight forward at shoulder level. As you stand, mimic hurdle motion: one
leg kicks out straight, touching the foot with your opposite hand. Other arm
extends back. Squat and repeat with the opposite hand and foot. Get the motion
in rhythm, kicking knee is straight, weight bearing leg is on the ball of the
foot.

High Knees/High Heels

Perform 3 high
knees with alternating arm swings then 3 butt kicks, lifting the heel towards
the buttocks, continuing with the arm swing.

Power Stride

Start with one
foot in front of the other.  Drive up
with the back leg to a high knee with opposite arm in the air.  You can take it one step forward and go all
the way up to your toes on the stable leg. 
Continue for 10 repetitions and repeat to the other side.

Blog post by Jen Skiba.

Race Week Taper Mode

Whether you’re running the beautiful and
prestigious 7-mile Falmouth Road Race course in Falmouth, Massachusetts next
Sunday or preparing for your goal race of the year, race week is a very
important week.

Let me start out by saying – nothing you
do in the week (actually two weeks) before the race will benefit you in terms
of aerobic fitness levels, speed, or strength. 
Your last long run should be 2 weeks out.  One of the hardest things about taper can
be learning to trust your training.  However, cramming in an extra long run or logging
mega miles will only lead to tired and heavy legs or even worse… over training
and injuries!  You have done all the hard
work (hopefully!), now is the time to let your body rest up and prepare for the
big day.
I am a big believer in training
plans.  There are a million to choose
from but the right training plan, if followed, can set you up for a great
race.  Sure there are things that we
cannot control—like the weather—but doing all the little things that we CAN
control make all the difference in the world.
If the race is on Sunday, run like your normally would Monday-Thursday with a day or two off. 
Nothing crazy fast or out of the ordinary.  Try 4-6 strides at the end of your run to
work on turnover.  Take Friday completely
off as a rest day and use Saturday as a “shake out run” or an easy, easy 20-30 minutes
max before you tear it up on Sunday.
If the race is early, practice running
early.  Set your alarm to get out the
door before work.  Your body’s energy
levels fluctuate throughout the day depending on your sleep, stress, and
nutrition.  If you always run in the
morning and you’ve signed up for a night race, make sure to get in a few night
runs to see how your body reacts and give it time to adjust.
Eat smart and stick to your regular
diet.  Don’t try anything new—especially
race morning and the night before the race. 
Avoid spicy foods, seafood or anything with heavy cream that may upset your
stomach.  During your training, you
should have been practicing race nutrition. 
The week of the race isn’t the time to experiment with new gels or different
pre-run meals.  If you’re running a
destination race, call the hotel ahead of time to see what they offer for
breakfast.  If not, bring your own meals
or stop by the local grocery store when you get to your destination.
Get some sleep!!  And I’m not just talking about the night
before.  Try to get to bed a little
earlier every night the week of the race. 
Your body will thank you.
Drive the course.  Some runners like to drive the course
beforehand, others do not.  Knowing the
route can be beneficial if you are in new running territory and are nervous
about the event.  You can scope out the finish line and all
the hills to mentally prepare yourself for what’s to come.
Develop your race day strategy.  Have a plan for how you will tackle the
run.  Do you have a goal time in
mind?  Do you usually go out too
fast?  Are you too conservative so you
always feel like you could have done better? 
Almost as important as having a strategy is being able to adapt.  What if something goes wrong?  How will you recoup and finish the race?  Maybe you’re having a bad day but never give
up.  Take a look around at all the
runners, volunteers, and race supporters. 
Everyone out there on the course has their own story to tell about their
training and struggles.  Appreciate the
run and learn from your experiences. 
There is always another race to redeem yourself.
Lay everything out the night
before.  Pick out (and try on) your race
day outfit.  Even better–wear your race
day outfit for a run.  Don’t wear new
sneakers the day of the race.  Make a
checklist of everything you will need: bib number, pins, socks, sneakers, watch,
Gu, Body Glide, etc.  Plan your
breakfast.  Set your alarm early enough
that you aren’t rushed.  Expect traffic.  Add in extra time because you know you will
want to wait in a porta potty line and a dynamic warm up before the start.
Try all these race week taper tips and
you’ll be arriving at the start line with fresh legs ready to rock a personal best!  Good luck!
Blog post by Jen Skiba.

4 Ways to Ease Sore Hamstrings

1
Massage your hamstrings.
Use
a foam roll or massage stick to loosen knots in your muscles.

2
Mix up your routine.
Try
cross training in the pool. A little variation gives your body a break from
always doing the same thing and putting stress on the same areas.

3
Adjust your training volume
every third week. 
If you’re a runner, cut your mileage by a third to a half to
give your body time to recover. You can still train just as hard.

4
Strengthen your
glutes! 
If your glutes are weak, your hamstrings
will have to work overtime to pick up the slack. One idea: Include mini band
walks in your workout to strengthen your glutes. Just make sure you’re feeling
it in your glutes and not your hamstrings.

Blog post by Farran Jalbert.

The Barefoot Running Fad

We’ve all heard of
or at least seen Vibram’s FiveFinger minimalist shoes. Maybe you’ve even tried
them. But do you know about the new barefoot running fad? Minimalist running
shoes can be a segway into barefoot running or a protective alternative, but
the theory behind the two is the same: barefoot/minimalist running can
(according to some) help prevent common running injuries while strengthening
your ankles, knees, and legs.
According to some
researchers, running sneakers, while commonly accepted as the norm, may
actually be doing more harm than good. Recent studies have shown that modern
running shoes can cause excessive pronation and put extra stress on joints such
as knees and hips. They can restrict the natural torsion of the foot and
increase the likelihood of heel striking, which is landing directly on the heel
when the foot is planted while running.
Running without
modern running sneakers, on the other hand, allows for the natural movement of
the foot. Barefoot running is, after all, the most natural way for humans to
run isn’t it? Think about it: humans have been running for survival for
thousands of years, the vast majority of those without today’s Nikes. And there
were no podiatrists or physical therapists around centuries ago to help heal
Achilles tendon problems or ITB issues; those occupations arose out of need
when these running injuries became chronic, which happened around the same time
that we as humans began doing everything in sneakers. Without sneakers, the
foot tends to heel strike less and land on the forefoot more. This allows for
better shock absorption through the stride. Running barefoot, especially on
uneven surfaces, also strengthens the feet as well as the legs as a whole.
So, barefoot running
seems like an easy fix for all of your running injuries, right? Not quite.
While there are many scientists and prominent runners who promote barefoot
running, there are still some who are hesitant about it. Depending on what kind
of surface you’re running on, running barefoot can lead to cuts and blisters on
the bottom of your feet (that’s why minimalist shoes like the FiveFinger are
more popular than regular barefoot running).
More importantly, if
you jump right into barefoot running it can lead to worse injuries than the
ones you might be trying to avoid by running barefoot in the first place. If
you’re interested in trying it out, it is important to take baby steps when
beginning barefoot running. Add on a few minutes of barefoot running on grass
to the end of your run and gradually work up to running more and more time
barefoot. Eventually, you’ll be able to do more barefoot running than shod
running!

Blog post by Summer 2014 Intern Kim Bolick.

Make Cardiovascular Training Fun with Intervals

I will preface this blog by saying I am NOT a runner…in fact I dislike all things cardio. At least cardio in the traditional sense. Cardio is boring. Run for more then 12 minutes and I am done.
Okay, with that being said, cardiovascular training is very important and should be incorporated into your exercise routines. If you can go for a long run or hit the elliptical for 30+ minutes, good for you! But for those of us with shorter attention spans, how do we keep it interesting?
And the answer to that is….INTERVAL TRAINING!
So what is Interval Training?
Interval training is a type of training that incorporates high-intensity bouts of work followed by lower intensity bouts of work, or rest, that is repeated for a specific number of repetitions depending on the fitness level of the individual.
How do I incorporate it?
Interval training can be performed on multiple pieces of cardiovascular equipment or outside on the track; the possibilities are endless. Once you can complete 20-30 min of continuous exercise, start by incorporating 1-2 min of more intense exercise, followed by 1-4 min of recovery time.
Hop on a treadmill warm up with 5 minutes of walking or light jogging; do the same for a cool down. Try 5 sets of 3 minutes running followed by 3 minutes of walking or jogging.
You can do the same on a stationary bike. Make sure you warm up then try 8 sets of 1 minute intense sprints followed by 1 minute of light cycling.
Feel like running outside? Not a problem. Head to the high school track, do a quick dynamic warm up followed by 10 sets of 50 yard sprints then walk 50 yards to recover. When running outside, I find that using telephone poles is a good way to monitor intervals. Jog to a telephone pole sprint to the next and before I know it, I just ran 2 miles!
Repetitions and work-to-rest ratios should be modified to meet your fitness level and needs. If you are just starting out, instead of using a 1:1 work:rest ratio, a 1:3 or 1:4 may be better, until you have achieved a higher level of fitness. Or on the flip side if you really want a challenge try a 2:1 or 3:1 ratio.

**Although, there are many benefits with interval training, caution should be used before incorporating it into a training program. Due to high intensity, near maximal training loads, individuals should have a solid foundation of cardiovascular fitness before adding it to their program.**


Blog post by Catie Furbush CSCS.

Signing up for a mud run? Try these.

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Throwback Thursday: Warrior Dash ’11

The rise in popularity of mud runs has seen an explosion of these kinds of
races in the last few years, from the shorter Warrior Dash and Spartan Race to
the longer and more grueling Tough Mudder. And no wonder! They break up the
monotony of the work week, are filled with obstacles, involve a certain
camaraderie, remind us a little of our days on a playground rather than a
cubicle, and some (more than a few) end with a beer for those of us old enough
to enjoy one.

But how do you go about training for a race like this? It involves more than
just forward running, with obstacles ranging from wall climbs to electrically
charged wire pits to barbed wire you have to crawl under through thick mud. And
while going out on distance runs is a good idea to build a nice endurance base
for the 3-12 miles you may be running (sometimes up mountains), there are other
things to consider adding, both to improve performance, and to avoid injuries
on the course. Most trainers suggest at least 7-12 weeks of training for a
race–more, if you’ve never done much like this before.


Rope climbs


Sit on the floor, feet in front, holding the rope in both hands, and pull
yourself up to a standing position hand over hand. Then, lower yourself down to
the starting position. That’s one! These will help you climb up over the walls,
and builds upper body strength. 



Box jumps


Start in an athletic position (shoulders over knees, knees and hips bent),
slightly bend your knees and jump onto the box/platform, absorbing the landing
evenly in the same athletic stance you started in. Step down, and go again!



Monkey bars


Straight from the playground! This is great, since you’ll see these on some of
the courses, and are great for upper body strength as well.





Planks/side planks


Important for core strength, which you’ll need when crawling under those wires.
Hold a plank position for as long as you can without losing form. Keep
adding time as you go along through your training. Don’t forget side planks;
your middle is made of more than just one muscle.


Blog post by Ashley Crosby.

TRX Training for Runners

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Everyone can
benefit from TRX suspension training. It is a great way to develop
core strength, as well as stability in joints and muscles. The TRX is easy
to use and can be set up almost anywhere, which makes it a great piece of
equipment to add to your workout routine. You chose how easy or how tough your
workout will be by simply changing your body angle or the length of the straps
making it a great tool for beginners as well as seasoned athletes.
TRX training for runners will allow you to focus on building up your running performance and get you
ready to take on longer runs and can actually help to improve your running
time. If it’s done right, a TRX workout can elevated your heart rate as much a
normal run would. This makes it a great tool to mix
up your workouts helping to decrease risk of injury and help with recovery.
Suspension
training can help to target key areas that benefit runners. It mobilizes the
thoracic spine, increases hip mobility, and engages the glutes, which are often
ignored by runners. A strong core is important for runners and TRX training is
a great way to build up strength and stability in that area.

Try a TRX workout and see what it can do for you.
Your workout should be designed with runner-specific exercises to improve your body’s strength, stability, and
flexibility. Here are some different exercises that engage the core and work on
building strength throughout the whole body. Aim to do 8-15 reps of each
exercise and make sure that you can maintain good form and posture throughout the
entire motion.

Sprinter
Start



Face away
from anchor point. Step forward with right leg. Lean into TRX at approximately a 45-degree angle. Drive off
front leg and bring rear knee forward. Return to start position. Repeat with
other leg.



Suspended
Lunge


Face away
from anchor point. Place one foot into both foot cradles at once, toes in.
Plant left foot approximately three feet in front of anchor point. Lower
hips into lunge position. Suspended leg will move back.  Pressing down on heel of grounded foot,
return to start position. Maintain balance and upright body posture.  Repeat with other leg.


Hamstring
Curl


Place
heels in foot cradles directly under anchor point. Lie on back with arms at sides and palms flat
on ground. Use core and glutes to lift hips into a bridge. Draw
heels toward hips while lifting hips and squeezing glutes. Return to start
position with control.



Squat Rows


Face
anchor point with feet shoulder-width apart. Hold handles with arms extended.
Lean back and walk feet forward to appropriate resistance angle. Lower into a
squat. Stand up
from the squat keeping shoulders pulled down and back. Pull body toward anchor
point using back and arms. Return to start position with slow, controlled
movement.


Did you know that it’s been 10 years since the TRX burst into the fitness world in 2004?  How do you incorporate the TRX into your training?

Blog post by Catie Furbush CSCS.

Stress Fractures in Female Athletes

Stress fractures are very common to female athletes,
especially runners.  They are essentially
an overuse injury that worsens over time. 
Bone structure, running mechanics, and the Female Athlete Triad all make
women more susceptible to stress fractures than men.

What is a stress fracture?

According to the American Academy of Orthopaedic Surgeons, a
stress fracture occurs “when
muscles become fatigued and are unable to absorb added shock. Eventually, the
fatigued muscle transfers the overload of stress to the bone causing a tiny
crack called a stress fracture.”
Typically a stress fracture begins with pain that occurs
toward the end of a physical activity or after the activity is through.  It can progress to a constant pain while
walking or standing.  In most cases, pain
can be pinpointed and there is also some local swelling or tenderness.
Return to play time is typically 12 weeks,
depending on the risk classification.  If
an athlete begins activity before the stress fracture is fully healed, they are
at a higher risk of re-fracturing that bone.
Factors that can contribute to a stress fracture: previous stress fractures, the Female Athlete Triad and the FIIT (frequency, intensity, time, and type of physical activity).

The Female Athlete Triad

The Female Athlete Triad is made up of 3 health problems
common to female athletes:
    • Energy
      Deficiency/Eating Disorders
    • Low
      Bone Mass/Osteoporosis
    • Menstrual
      Irregularity/Amenorrhea
Energy deficiency is another term for “under-fueling.”  We get our energy though our diets and if
your body is not getting enough nutrients, it will not be able to perform and you
will feel tired and weak.  It can lead to
injury, illness, menstrual changes, and changes in energy levels.
Low bone mass can be a result of many risk factors: not enough
calcium and vitamin D, cigarette smoking and alcohol consumption, a sedentary
lifestyle, gender, and genetic predisposition. 
Osteopenia and osteoporosis are advanced cases of bone loss and can be
diagnosed through dual energy x-ray absorptiometry (DXA).
Energy deficiency can also lead to menstrual
irregularity.  A cessation of the
menstrual cycle is termed amenorrhea.  Low
body weight, hormonal imbalances, stress, eating disorders, or over-exercising
can cause amenorrhea.  When periods are
missed, the female body produces less estrogen, a hormone essential to building
strong bones.
The Female Athlete Triad is not something to be taken
lightly.  Stress fractures are just one
of the potential side effects of the Female Athlete Triad.

How can stress fractures be prevented?

There is no way to completely prevent stress fractures but
here are some tips to help keep those bones strong and decrease the probability
of injury:
  • Drink
    your milk!  Calcium and vitamin D
    are essential bone building nutrients. 
    They work together as vitamin D helps the body absorb calcium.  The latest guidelines recommend
    1,000-1,200mg per day of calcium and 600IU per day (800IU for 70+ years
    old) of vitamin D.  Peak bone mass
    is reached in your 20s but consuming enough calcium and vitamin D can help
    slow down bone mass loss as you age.
  • If you
    are just beginning an exercise program or just getting back into it, start
    slow.  Increase your mileage
    gradually to avoid injuries.  Impact
    and weight bearing activities help to preserve bone mass but if you get
    too ambitious too quickly, it can add extra stress to your body.
  • It’s
    important to incorporate a good strength training program into your
    routine.  Functional training, the
    Burdenko Method (on land), free weights, and resistance tubing are all great
    ways to maintain your bone mass and gain muscle strength and
    endurance.  Fatigue and weakness can
    lead to a change in your running form, which can then lead to
    injuries.  Build strong bones and muscles
    to keep from losing your stride.
  • Get
    screened!  The Functional Movement Screen (FMS) is a good tool to discover any physical limitations or
    asymmetries in different patterns of movement.  Finding these areas of weakness and
    working to correct them will help to help to keep you injury free. 

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  • Change
    your shoes often.  A good pair of
    running will typically last 300-400 miles. 
    Pay attention to the wear patterns on your shoes.  Over-pronators or over-supinators may go
    through shoes quicker than someone with a more neutral stride.  If you start to see the bottoms of your
    soles wear off, its time for new shoes! 
    Running shoes will cost you around $90-110 but new shoes are cheaper
    than Physical Therapy and your feet, knees, and hips will thank you in the
    long run!
Blog post by Jen Skiba.

Aqua Jogging & the Benefits of H20

In the cold winter months when we can’t
get outside to exercise, the pool can be the place to turn. Whether you’re
rehabbing an injury or trying to prevent one, the water can be an effective
tool.
Exercising and running in deep water
provides resistance in all directions challenging opposing muscles to work
equally and can also improve cardiovascular endurance, strength &
flexibility. The hydrostatic pressure of water is great for reducing swelling
by promoting circulation and blood flow.
When running outside or even on a
treadmill, our joints take on stress by constant pounding on a hard surface. Wearing
a floatation belt in the deep water at neck level, we are about 10% weight
bearing. This may sound like deep water running would be easy but think again-
water has more resistance than air and there are plenty of ways to increase
that resistance. Different forms include: ankle cuffs (flotation), gloves,
barbells, and tethered running.
Aqua jogging in deep water draws
similarities to over-ground running in regards to body positioning, form and
stride -keep in mind these are key elements when in the water.  Maintaining a vertical position challenges
the core muscles and the resistance of the water challenges the arms which is
one difference from running on land. According to Dr. Robert Wilder,
physiologist and director of sports rehabilitation at the University of Virginia in “The
Sunday Times,” water running burns 11.5 calories per minute. Using this
figure, water running for 30 minutes will burn about 345 calories and an entire
hour of water jogging will burn about 690 calories! These numbers are just
estimates but in any case everyone has something to gain from deep water
running, no matter your fitness level.

Blog post
by Farran Jalbert.