EMBRACE: 7 Tips for first time Marathoner’s

This weeks blog post comes to us from FreeMotion Master Coach Lee Labrum! You can learn more about Lee HERE.

CONGRATULATIONS!!   You’ve just signed up for your first marathon!! Woo hoo!! 26.2 going down!! You are excited! You’ve told all your friends, family and coworkers and are committed to run a strong marathon. Then you wake up the next morning and think “Oh no, what have I done? I have no idea how to train for a marathon!!” Although a marathon may seem like an intimidating and exhausting endeavor as you EMBRACE proper planning and preparation you can not only make it through the 26.2 miles but do so with confidence and assurance.

Embrace

E: Ease in to it.
Whether you are starting from scratch or already a seasoned runner it is important to build a proper base. This means making sure your scheduled marathon is a good 4 – 6 months away allowing your body to gradually strengthen and acclimate to the demands of marathon training. If you are starting from 0 – 15 miles a week, begin building to a solid base of 15 – 20 miles per week with your long run at least 5 miles. Once you have a solid base built – you are ready to start your training!

M: Make a plan.
It is important create a plan that begins with your current fitness level (be honest with yourself) and one that builds slowly and allows for recovery time so you can get to the starting line in proper shape, refreshed and ready to go – not beat up and injured. A simple internet search can direct you to a plan that will allow you to build it based on your entire running goals – not just finish time expectations. Find one that will take into account how many days a week you want to run, maximum miles per week, designated rest days and cross training days etc. Your training can include tempo runs, recovery runs, long runs and speed workouts. Adding variety to your training will not only help make it complete but also help you stay engaged and excited every day.

B: Buddy up.
Buddy up. This may sound a little corny but chances are if you have a training partner or group to turn to it can make all the difference in the world in how successful you are with your training. When you know your buddy is waiting for you not only will you be more committed to your workouts but you also become a major source of support for one another. One day you may be pulling your partner through a tough run and the next they’ll be helping you fight through fatigue. There is definitely strength in unity!

R: Rest and Recovery.
Rest – as in rest and recovery days as well as good old fashioned sleeping hours. These are two of the most overlooked aspects to training and probably the most difficult to achieve. There is something ingrained in us to work and work harder. Your body is designed to work but it also needs time to rebuild and repair. Skipping rest days will tax your body’s ability to recover and make you more prone to fatigue and injury. Make sure you take your scheduled rest days but also listen to your body and allow for extra rest days as needed. You don’t want to arrive at the start line feeling worn down, listless, tired and sore, with a lack of excitement for your race. LISTEN TO YOUR BODY! Make sure you get quality sleep at night!! That may mean adjusting your schedule to ensure a good 6 – 8 hours of uninterrupted sleep.

A: Accentuate quality over quantity.
One of my training buddies who ran collegiately began her college career with a coach requiring her to run up to 75 miles a week. She worked hard and put in her miles. Soon however she began to break down. Her coach realized that was way too many miles for her and cut her mileage back but ensured that she had QUALITY miles instead of QUANTITY. In other words, every run had a purpose and she worked hard to make them effective. Chances are you live a busy live. You have a family and a job and hobbies. You are not a professional athlete with doctors and trainers to monitor and guide your every step. Therefore it is up to you to ensure that the running you do has purpose such as tempo (race pace), recovery, speed, endurance and sometimes even just a fun run and not just “racking up the miles.”

C: Cross train.
Cross training. This is not a new concept and is frequently misunderstood and sometimes feared. You may hear runners say “I am not going to lift weights because I don’t want to be bulky”. Having a strong body from head to toe where all muscles enhance each other is not bulky.   It’s called getting the most of every inch you have! Resistance training or strength training with a bit of focus on core and upper body will enhance your form and keep you upright when the going gets tough. Cross training can include a plethora of activities that not only take you out of the fixed motion of running but also strengthen your entire body and keep your mind fresh. Cycling, swimming, hiking and other cardio based activities are great for enhancing your aerobic conditioning. They also incorporate different muscles and muscle groups that will help you stave off fatigue during the marathon.

E: Educate yourself.
Research your race. Understand your nutrition and hydration needs. Become familiar with your shoes, clothing and gear you will be wearing on race day. These and many other aspects of educating yourself are vital to feeling confident when you toe the start line.   You will be training for months so practice how you will run on race day.   If your race is scheduled for early morning yet you train in the evening be sure to include some or your runs in the morning so you will know what adjustments you need to make including clothing, sleep and how early to eat your breakfast. If your race is hilly and you train only on the flatlands your calves and quads will be hating you midway through the race – unless you incorporate downhill and uphill runs in your training. If your race offers water and Gatorade but you only train with water be careful when you reach for the Gatorade if you don’t know how it will settle in your gut. What fuel to use and how often you refuel should be tested on every long run you do. This will give you confidence that you will be properly fueled to go the distance. No matter how cute or awesome the race shirt is be careful about wearing untried gear on race day. Chafing, blisters, overheating are things you can prepare for if you wear what you know works. Everything from socks and shoes to head wear – practice, practice and practice wearing what works.

Most importantly – have fun!!! This is a monumental moment in your life. EMBRACE it with excitement, confidence and the reality that you are AWESOME!!!

Happy running and best wishes!
Lee Labrum
FreeMotion Master Coach
ACE Certified Health Coach, RN

 

 

 

 

MyoFascial Release Techniques For Runners

What is MyoFascial Release?
Myofascial release is a manual therapy technique often used in massage as well as with foam rollers. The technique focuses on pain believed to arise from myofascial tissues — the tough membranes that wrap, connect and support your muscles. Theoretically, myofascial pain differs from other types of pain because it originates in “trigger points,” which are related to stiff, anchored areas within the myofascia.

How does Myofascial release help:
• Corrects muscle imbalances
• Improves joint range of motion
• Relieves muscle soreness and joint stress
• Decreases neuromuscular hypertonicity (tension)
• Increases extensibility of musculotendinous junction
• Improves neuromuscular efficiency
• Maintains normal functional muscular length

General guidelines:
Hold each position 1-2 minutes for each side (when applicable). If pain is reported, stop rolling and REST on the painful areas for 30-45 seconds.

Perform 5-10 minutes before and after your run:
• Calves
• IT Band
• Hamstrings
• Quads
• Piriformis
• Mid Back -Rhomboids

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Top 5 Live Axis Rotary Exercises for Golf Players

This weeks blog post comes to us from FreeMotion Master Coach, Sergi Martin. Sergi is the owner of “Control Neuromuscular” personal training studio in Barcelona, Spain where he helps people improve their muscular system throughout custom made training.
Dual Cable

As you know, LIVE AXIS is the most unique pulley system in the world. This strength training system lets you create special resistance profiles unlike any other cable system. All of this can be achieved thanks to the double gear down system and the brand new sliding pulley system!

LIVE AXIS is ideal for training complex sports movements that require a wide range of motion with acceleration and control at the same time as well as generating effective resistance along the entire movement. For these reasons, the fantastic LIVE AXIS ROTARY piece is ideal for training because it allows us to put the line of resistance and the direction of movement wherever we want!

In this article we’ll show you how the LIVE AXIS ROTARY can train certain ranges and muscle groups involved in golf in only five movements. These exercises will help increase the force of acceleration and deceleration of the swing, work stability to increase the range of the spine and improve the strength of the upper extremities!

1. Asymmetric Push-Pull: with this movement, we train the muscles of the upper extremities while generating a rotational component on the spine.
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2. Bilateral arm flexion with spine extension: this movement will train the flexor muscles of the arms in addition to extenders and later spinal rotators.
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3. Lounge rotation: this movement will train the hip stabilizers in relation to the spine rotation.
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4. Eccentric rotation: this movement will train your ability to slow rotation generated in the swing. It’s important to yourself to place regarding resistance line.
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5. Oblique rotation or swing with resistance: With this movement we can train all phases of the acceleration range of the swing with an effective resistance (good moment arm along the move). It is optimal to improve the strength of the most technical golf gesture.
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Learn more about Sergi HERE.

The Significant Seven- Yoga Poses for Athletes

Athletes in yoga classes?! YES. It’s becoming more and more common these days as athletes all around the world realize the MANY benefits yoga has to offer. Asides from providing an opportunity for physical exercise, yoga can help athletes improve flexibility and increase range of motion. FreeMotion Director of Education, Natalie Vetica, recently worked with the Utah State University women’s soccer team and offered up this list we call “The Significant Seven- Yoga Poses for Athletes.”

Decrease your risk of injury by performing these yoga poses post-workout! It’s a great way to improve flexibility and reduce muscle soreness!

 

5 Killer Rip:60 Moves

Peanut butter and chocolate, vanilla ice cream and syrup, movies and popcorn; these are all great combinations. Perhaps to kick up your workout routine you may need to steal a page from these wonderful combinations that will add muscle, reduce body, and increase your fitness. However, if you stick with the above mentioned combinations I cannot promise the same results!

If we look at the movements of the body and apply the KISS (Keep it Simple Stupid) principle we can break down the body into approximately five major movements. These movements can be categorized as follows: 1. Squat or Knee Dominant Exercises 2. Hinge or Hip Dominant exercises 3. Pushing 4. Pulling 5. Finally, we have Core exercises for lack of a better term. Each of these movements can also be done to produce power and can be used as an “explosive” exercise. When we combine these movements we get more bang for our buck that can reduce the amount of time we need to spend in gym. Also, these combo movements will use more muscle groups working together to create better co-ordination of movement but non-efficient system stress which forces the body to work hard and burn more calories, etc.

RIP

So here are your 5 “Killer Combo” Rip:60 moves:

1. Rip:60 Squat to Squat Jump: Grab your Rip:60 and assume a shoulder width stance, the straps should be loose in your hand your elbows should be underneath your shoulders, perform a deep squat with your spine remaining tall and your weight on your heels, as you descend don’t come up onto your toes, this will force the stress from your hips to your knees. On your next rep, descend into your squat and blast off the ground performing a squat jump. You will alternate between a bodyweight squat and bodyweight squat jump for reps or an allotted amount of time.

2. Rip:60 Chest press to Fall Away:   This move combines pushing and direct core work. Face away from the attachment point and grab your straps and get into a “suspended” push up position, arms should be straight with wrist directly in line with shoulders, your body should be in a straight line from ear to ankle. Perform a chest press by lowering your body towards the handles to a point where your hands are just in front of your rib cage. Push away from the handles back into starting position. Then, keeping your arms straight, use the Rip:60 as you would an ab wheel and “fall away from the attachment, ending in a position where arms are almost completely overhead. Keeping your arms straight and abs tight return to starting position.

3. Rip:60 Rhomboid Row to Bicep Curl: Position your Rip:60 so that the handles are right at waist level. Grab the Straps and lean away from the attachment point your chest should be facing the Cam Buckle. With your body in a straight line from the ear to the ankle, perform a rowing action. Lower yourself to starting position then perform a bicep curl. The key to the curl is to only flex the elbows, keep your upper arm still so that it remains perpendicular to your torso.

4. Rear Foot Elevated Split Squat & Over Head Press: Set up your Rip:60 into single handle position. For this exercise you will need some additional equipment in the form or medicine ball, dumbbells, kettlebells, etc. Place one foot in the single handle and face away from the attachment point. Pick up your med-ball, kettlebell or dumbbells and put them into a position where you can press them overhead. With one foot in the strap and the other directly underneath your hip, perform a split squat by lowering yourself until your thigh is just parallel to the floor. It helps to push your shoestrings of the back leg (the one that is in the strap) into the strap to create more stability. Return to starting position by pushing your foot into the floor and standing up. Next perform an overhead press with the equipment that you chose. Return to starting position and perform the next rep. You will do equal number of reps on each leg.

5. Lateral Lunge to Curtsy lunge Combo: This combines two unique leg movements and multiple planes of motion. Grab the Straps with your feet should width apart and elbows directly under shoulders. With your right leg step to your right and perform a lateral lunge sitting your hips back and down as if sitting onto a bucket. The left leg should remain straight with your toes pointing straight ahead. Next, push back into starting position with the right leg except allow the right leg to cross over the left leg as if performing a curtsy.   Alternate the lateral lunge with the curtsy lunge on the right leg for prescribed reps or time.   Repeat on Left leg.

So, there you have it. 5 killer combo moves that you can use to change up your routine. These moves work all of your major muscle groups and hits all of the planes of motion. Perform each exercise for a certain number of reps or work for a certain amount of time and then move to next exercise taking as much rest as needed. Perform these exercises back to back in circuit fashion. Repeat the circuit 4-6 times for a great total body movement based routine.

Drew Massey
FreeMotion Master Coach
MS, NSCA-CTP, PES, USAW, RKC
Director of Training
GameTime Sports and Training

Learn more about Drew HERE.