- Head up and shoulders back, not uncomfortably but might feel a little weird if you sit at a computer for a long time each day.
- Chest up. Imagine a string attached to your sternum about nipple height pulling up to the sun or moon. This is probably the most helpful with aligning your body.
- Be aware of your legs. they should be under your body when you land not way out in front, especially downhill otherwise every step is like putting on the breaks and causes major impact to go through your body improperly.
- Foot plan should be mid-foot or forefoot. If you are doing one or the other, don’t switch. Basically, you don’t want to heel plant see number 3 above.
- Arm swing. Hold a ninety degree angle at the elbow, hands loose, like you’re holding a potato chip. Don’t cross your arms past your mid-line, center of your torso. Your elbows should come up to your hip and swing back until your wrists are at your hip. They should go straight back and then straight forward, a little pull toward the center is okay, just don’t cross over.
Getting stuck in a cycle of injuries is one of the most frustrating things for any athlete, but it happens to many of us. Why does it happen and how do you get out of it?
The why of it is often overtraining/lack of rest and recovery time. We love our sport and we want to do it as much as we can and we want to get better. The thing we forget is rest is part of the getting better process. It’s also essential in preventing injuries.
When an injury occurs and we don’t give ourselves enough time to recover and slowly/gently come back to our regular training routine, we increase the chances of getting another/different injury along the kinetic chain or on the opposite side of the body.
Allowing the body time to heal and regain its strength to be able to tolerate the load we are going to put on it takes time and it takes a gradual increase in training. Even when we are resting enough and are strong, our body goes through a cycle of training stimulus to fatigue/minor damage to recovery/building. If we push hard during the fatigue/minor damage phase, we risk injury. This is why we alternate intense days with easy days in our training programs. It’s why we take a rest week every fourth week.
The bottom line here, is realize your body is not a machine. It has to recover before you can build. Patience is a virtue in these matters.
One of the best things you can do to prevent injuries and stop the cycle is to add strength training to your training schedule. This will help get injured muscles back to pre-injury status and it helps improve the strength of supportive muscles.
I cannot stress enough how important strengthening your core, including your hips, is for runners. These are your stabilizing muscles. Strength in this area will prevent injuries both up and down the kinetic chain. Add a routine three days a week to work on this area and if things get easy, increase the repetitions or change your program. You don’t need a gym membership to do many of these workouts. Your own body weight is enough. My routine requires some home equipment. You can also add in a short arm routine if you’d like.
Here is my routine:
I do them in super sets and repeat each superset three times. It takes me about one hour.
Super set one:
Inner thigh lift one minute
Front plank one minute
Side planks one minute
Leg lowers with or without weight 15 times
Fifteen clams with a band
Single leg bridge on a swiss ball, lift and lower 15 times hold at the top for five seconds
Super set two:
Kettle bell swings 15 times
Kettle bell gobble squats 15 times
15 jump squats
15 piston squats each leg
Super set three:
15 wall ball toss with squats
15 Ball toss sit ups
15 Box jumps
15 Jane fondas
15 fire hydrants
Guest Post by Travis White
Many with disabilities fear exercise because they feel they can’t do it, or that it will make their disability worse, or that every physical activity open to them is boring or limited. In reality, those with disabilities can help battle the symptoms and complications of their disability and improve their overall mental and physical wellness by staying active. On top of that, it doesn’t have to be boring. There are plenty of fun, exciting ways to fill your daily exercise quota. Here are some tips.
Get involved in adaptive sports
You don’t have to get your exercise by sitting on a stationary bike or walking on a treadmill for hours. There are dozens upon dozens of adaptive sports (sports modified, through rules and equipment, to accommodate those with disabilities) that you can participate in – no matter if your disability is moderate, severe, physical, mental, or visual.
Wheelchair sports are becoming increasingly popular – so much so that there’s a good chance that there is at least one recreational league available in your city (maybe more!). Basketball, handball, polo, tennis, and volleyball are all sports that have been adapted to suit those in wheelchairs.
For a more extreme sporting experience, skiing, surfing, and rock climbing have all been made highly accessible to those with disabilities through modern equipment and other technology.
Look for exercise in non-traditional places
There are tons of ways to stay active that you may not think of as exercise. Swimming is a great way to have fun and get exercise as a disabled person. Water’s natural buoyancy allows for those with certain types of disabilities to perform motions that they can’t perform on land. Being in the water really opens up a whole world of exercise for those living with a disability.
“Swimming strengthens muscles that enhance the postural stability necessary for locomotor and object-control skills. Water supports the body, enabling a person to possibly walk for the first time, thus increasing strength for ambulation on land. Adapted aquatics also enhances breath control and cardiorespiratory fitness,” says HumanKinetics.com.
Getting out in nature and going for a walk, taking a hike, and even gardening are all ways to have fun while working out. Power chairs, service dogs, and trail companions are all options if you suffer from extremely limited mobility.
Why staying active is good for your whole body (and mind)
The benefits of regular exercise cannot be overstated. Not only does it help prevent a myriad of health problems and obesity, but it can help manage chronic pain – something that oftentimes goes hand-in-hand with disability. The most important benefit of staying active, however, may take place in your head.
“There’s good epidemiological data to suggest that active people are less depressed than inactive people. And people who were active and stopped tend to be more depressed than those who maintain or initiate an exercise program,” James Blumenthal, a clinical psychologist at Duke University, tells the American Psychological Association.
Exercise may even be a top line defense strategy against the effects of PTSD in veterans with disabilities. Not only does the physical act of exercise release brain-boosting chemicals, but exercise serves as an alternative coping mechanism to less-healthy habits like drinking, which can lead to addiction and worsen the mental problems associated with physical disabilities.
Lack of exercise may not just be a symptom of physical disability, but it can be a major exacerbating factor. By staying active, you’ll not only feel better physically but you’ll be better equipped to cope with the mental aspects of dealing with your disability.
Photo Credit: Pixabay.com
I’ve talked about aid stations a few times and I don’t mean to beat a dead horse, but the volunteers at aid stations do a lot of work. For the past three years, my friends and I have put together aid station 13 at the Salt Flats 100, which is at mile 89.7. It’s kind of an unpleasant place as far as the course goes.
It’s about a half mile below a mountain saddle. It’s really the last climb in the race and they stop you before you hit the top! Although I’m glad my aid station is not right in the saddle. This race can be very winding, rainy and snowy all in the same race. This year was no exception, although, we had the best weather this year compared to the last two.
As a runner and an aid station captain, I think it’s important to have something special about your aid station. Our is pizza. We love pizza. We have a propane stone pizza oven and bake pizza right there for the runners. They can have it cold or hot. It only takes a minute to warm it up after we’ve baked it. We buy a bunch of pizza’s from Papa Murphy’s Pizza and it’s been a beautiful thing for three years. The pizza is always a hit, cheese is the favorite. By the time runners reach mile 90 your stomach is either screwed or starving.
This year we also had birthday cake out there because it was one of our volunteer’s birthday. The cake did not get as much love as the pizza, which surprised me. I would have eaten it at mile 90 (I will eat birthday cake here or there, I will eat birthday cake anywhere). Maybe there was too much frosting.
One of the things I find the most difficult, particularly in a smaller race like Salt Flats, is keeping broth and romen noodles warm. I wish we had a microwave. Keeping the romen simmering or warming on the stove turns everything to mush and keeping it going causes it to turn to steam and disappear. Having warm choices in the dead of night when the wind is howling and the rain is coming down is critical.
Vegan and vegetarian options are necessary to have as well. Many ultra runners are health conscious and environmentally conscious. We spend so much time in nature and among the wild things of the earth, how can we not become apart of it. There are many products which are “accidentally” vegan and easy to have at aid stations: oreo cookies, sweedish fish, hummus, tortillas (no lard or sugar), fruits, and veggies of course.
The strength of the human body and mind is amazing. It’s inspiring and rewarding to be able to give back to the sport I love so much.