Category Archives: swimming

Stuck in the Injury Cylce

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

15 burpees

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

Run-It’s who I am.

What does it mean to be a runner? Do you have to run a certain number of days a week? Do I have to run a certain number of miles or time? Do I have to have been running for a certain amount of time? Do I have to race? What if I take a break from running of a month, two months, three months? What if I’m injured and have to take six months or more off of running?

These are all questions I’ve contemplated while out on the trails, especially over the last four months. These questions and other similar ones, have jogged around my head because my ability to maintain a consistent running schedule over the last six months has been seriously compromised by a hamstring injury.

I began to ask myself what it really means to be a runner. I’ve written blogs about being a jogger or a runner.  The defining feature addressed in that blog was speed, but I’m talking about something different here.

I’ve been running for awhile and I’ve run in races from the 5k to the 100 mile. Being a runner is a big part of who I am, it’s more than what I do. It’s not I run, it’s I am a runner. Losing running is like losing a part of myself. Some may think I’m being overly dramatic, but many of you will understand.

Running has made me a better person; more patient, understanding, compassionate, and mindful. It’s given me appreciation and gratitude for what I have; opportunity, health, material objects, freedom, and dreams.

You do not have to run for a specific number of days each week or a specific number of miles, or a specific amount of time. You do have to run on a regular basis though. You’re not a runner if you jog across the street to get lunch every day. I’m comfortable saying you are a runner if you run two days a week for twenty minutes, even if you run walk those twenty minutes. As to distance, it’s whatever you cover in those twenty minutes. Many runners don’t measure by miles. They measure by time.

You can call yourself a runner after you’ve run consistently for a month. It’ takes 21 days to form a habit, and if running has become a part of your weekly routine, you’re a runner.

Now the big question for this post—taking time off. Runners have to rest for a lot of different reasons and runners get injured and have to heal. Sometimes this takes a long time. If you’re still a runner in your heart and mind, if your intent is to get out there as soon as you can, if the reasons for your time off is to make you a better stronger runner, You’re a runner.

As long as being a runner is woven into who you are, you are a runner.

Ways for Those with Disabilities to Live Fun, Active Lives and Why It’s So Important

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

Running for Weight Loss?

Many people start running because they want to manage their weight. Losing weight can be very difficult for a multitude of reasons. It’s hard to be hungry and say no to things you love to eat. It’s also difficult to force yourself to go to the gym or exercise when your energy is lagging because you’re eating less.

Exercise, such as running, is only one piece of the equation of losing weight. Losing weight may seem simple, eat less than you burn each day. But…it’s not. People are horrible at estimating calories going in and calories going out. Keep your plan reasonable for your lifestyle, simple to implement and bring your awareness along.

People start and stop weight loss plans all the time. Part of the problem is they are not seeing results or they get stressed and give up. Implementing a diet or exercise is a step forward and doing both is even better. But it all comes down to practicality.  The research out there shows that the most effective diet is the one you can stick to regardless of its approach (low carb/high fat, paleo, gluten free, whatever).

It’s the same with exercise. Do what works for you. If you can only fit in three twenty minute sessions a week, do that. Don’t succumb to the pressure of five to seven days a week for an hour if it doesn’t fit your life. You can always work up to it, if you want.

You don’t need to starve yourself to lose weight. You need to be aware of what you are eating and make healthy choices. Eating aware means not only knowing the quality of what you are eating, but when you are eating, and how much you are eating. Many of us put food in our mouths unconsciously; we pass by the candy bowl on the secretary’s desk; we grab a quick snack and a big gulp when we put gas in our cars. Eating more slowly allows your body to recognize when it is full. Using smaller plates or leaving space on larger ones will help prevent over eating. Remember you don’t have to clear the food off your plate. And if you have children, you don’t need to finish their food.

Foods low in sugar and high in protein and fiber will make you feel full longer. Eat as much unprocessed fruits and veggies as you can get your hands on. If you are having a sugar craving, eat berries or mangos. Consuming less processed sugars will also reduce your cravings for them. Eat a breakfast with high protein, which will reduce snacking before lunch. It will also reduce calorie intake throughout the day.

Make sure you are drinking enough water throughout the day. Your body can send hunger signals when it is actually thirsty. Reduce your intake of drinks filled with sugar. We consume 400 calories a day on average through our choices of drinks. It’s very easy to drink up to 800 or more calories a day with our soda and sweet coffee drink consumption.

So what are the keys to weight loss: reasonable for your lifestyle, simple to implement, and awareness.

Eager Beaver

Not everyone is an eager beaver. Pulling yourself out of the winter hibernation can be quiet the process. “But it’s running!” the beavers say. I know I totally get it beav. I’m right there with you rearing to go, chomping at the bit, barely containing the animal within.

But for some, it takes time for the snow to melt, the limbs to thaw, and the warm blood to reach the toes. It can be especially challenging if you have dropped your miles very low over the winter months or if you had a disappointing race season before the cold hit your neck of the woods.

When your miles drop to the point that you are having to work up to the fitness level where you were at the close of the race season, overcoming that mental hurdle of knowing how hard it can be to come back is your most formidable enemy, but you’ve slain this foe before. Write yourself a good gradual training program, set some goals along the way, sign up for races with increasing distances, and help your running partners thaw themselves out as well. Remember how great it feels when you’re at peak fitness. And at the end of next season, rethink the idea of maintaining a higher milage base.

A disappointing race season can leave you depressed and questioning why you work so hard only to miss the goal you set for yourself. If you find yourself in this space, you really need to get out into the sunshine, even if it is just to sit on a park bench. Soak in some of the suns rays. Feel the warmth of the sun on your skin. Wiggle your toes in the grass and earth. Brush your fingers gently on the blossoms covering the trees. Breathe the mountain air. There is nothing like getting outside away from the business of the city to reignite the fire that fuels your engine.

Once your brain is in a better place, it’s time to rethink your race season. Failures are only failures if you learn nothing from them and continue to repeat them. There’s a Chinese proverb that says, “Failure is not falling down; it’s not getting up.” Find the places where you think you were less than your best and pull them apart until you know why. That “Why” is your starting place.

Turn your why around and look at it from every angle. Get intimate with it. Pull it apart and turn it inside out. Now, come up with a plan to kill the why. This will likely be trial and error during your training.

Trial and error can be fun. It makes you think outside the box. It makes you dig deep and find something new about yourself. You may make new friends through collaboration as you work through this little issue of yours.

We’re runners, we stare into the face of challenge and smile.

 

 

Does Carb Loading Work?

carb-loading

We have all heard about carb loading before a race. Many races serve a pasta dinner the night before a race, but does it really have that big of an impact on race day? It can if it is done properly.

Why do we carb load? You want to fill your muscles with as much glycogen as you can before a race because that’s what your body uses to fuel itself while you run.

There are two main ways to carb load. There is the traditional method, which is spread over three to six days before the race, and then the 24 hours binge. The traditional method goes something like this: from Sunday to Tuesday before the race you should consume fifty percent of your calories from healthy carbs. From Wednesday to Friday 70 percent of your calories should come from carbs.

The 24 hour binge is not recommended and can make you feel sluggish rather than energized. It can give you GI issues as well and no one wants GI issues while they are running. The 24 hour binge is where you consume 4.5 grams of carbs per pound of your body weight the day before the race. If you do this, avoid eating foods high in fiber, add healthy fats and some protein to the mix to slow the release of the carbs and reduce blood sugar spikes.

Carb loading is not necessary and comes with its own risks. There are so many products out there that make fueling during a run easy, carb loading may not be worth it. If you’re running less than 90 minutes carb loading won’t help you at all because it takes that long for most people to burn through their glycogen stores.

Lastly, women don’t reap the same benefits from carb loading as men. The reason for this is believed to be the difference in hormones, estrogen in particular. All is not lost though, women can increase their calorie intake by thirty to thirty-five percent during the loading period and get the same or similar benefits.

Can’t Make it Up

extra-credit

Life isn’t like high school— you can’t make up the work. There’s really no credit recovery system in place. And there isn’t extra credit. Sorry.

This is why it is so important to catch waning motivation early, injuries, overtraining, and even boredom. When you miss a training session, sleep, or a meal (among other things in everyday life outside of training), you can’t go back and insert it. Your body just doesn’t work that way.

So what do you do if you miss a critical training session or don’t sleep well the days coming into a race? You press reset and move forward. Don’t look back and for god’s sake don’t try to “make it up” or get “extra credit.” The only thing you will get for your efforts is less. You’ll deplete your body and it won’t be ready for the next session, if you try to throw in an extra workout. You also run the risk of an unnecessary muscle strain or similar minor injury, especially, if you are a beginning runner or not used to doing two a day workouts.

Sleep—that precious recovery time a body needs (and my mind despises). If you lose it, it really is gone. Harvard Medical School actually did a study on this very issue click here for the study. The sleep foundation summed up the findings, “Even when you sleep an extra ten hours to compensate for sleeping only six hours a night for up to two weeks, your reaction times and ability to focus is worse than if you had pulled and all-nighter.”

Making up calories doesn’t sound reasonable to me unless you are trying to gain weight. If you’re maintaining or losing it’s counterproductive. Over eating at a meal, isn’t good for you. It can make you feel hungrier the next day, which sets you up for eating more the next day too. You eat to fuel your body when it needs fuel. You don’t overeat to replenish your body’s energy supply for work you did the day before.

So if you miss a training session, a meal, or sleep, move forward. Don’t criticize or berate yourself either, that doesn’t help anyone and can lead to less motivation and progress. Press reset and move on.