Posted by on 30 May 2010 | 0 Comments
Training session one consisted of a rather nervous group of 32 brave individuals. You could almost smell the excitement and the tension in the air. You had to wear sunglasses to cope with the glare of white from the new shoes and the lycra pants! Everyone was kitted up and ready to go and I was pleased to see that they were all taking this task very seriously. The right gear is important. You need to look and feel like a runner, and have the equipment that allows you to run efficiently.
By the second session smaller teams and buddy's had been formed. Members of the team are running together for encouragement and support. This is critical throughout training, othewise "homework" can be a challenge. It's almost become a social occasion to run with others. Who would have thought!
We're now almost up to our fourth City 2 Surf training session and the team are powering!! So far we have conquered time around the oval for the new folk, and some good steady runs for the guys who have been training for a while. Our routes have covered 6-8km of varying terrain. We have embraced hills, long slow inclines, and some daunting downhill runs.
Each training session the team are set a course to run, based on their level, and given a time to complete it. I'm happy to say that almost everyone is either coming in on time, or beating the time challenge. Next session we are moving away from the safety of the park and out to embrace Hull Road in Beecroft. Hill training is an integral part of City 2 Surf traing. Heartbreak Hill is nowhere near as daunting as some of the hills that I put in front of the team! And for good reason.
Each week we share results to monitor progress and the team receive an email from me with hints and tips on how to stay motivated, how to prepare for the event, and what to do in their own time.
What I find encouraging is the feedback that I get throughout training. Running is a hard task. Running hills is an even harder task. Everyone can run on their own however running in a competitive environment pushes you out of your comfort zone. Knowing someone is hot on your heels and having the belief that you can go just that little bit faster or harder is what spurs you on. Seeing the smiles and the endorphine rush as people realise the "runner's high" is just incredible. Sharing the tears as they can't quite make a hill, or the disappointment they feel at not getting the time they want makes me realise just how important this is to some of the team. Receiving a hug from someone who just can't believe they are taking on the task, or getting a simple thank you for making someone feel good about themselves, this is what it's all about. Knowing that on the day they will do their best, give it their all, and they will reach their goals is a powerful feeling.
Success is helping others succeed. City 2 Surf pulls that all together for me. It's a good feeling.
I can't wait for the next training session! Bring it on!!!
Kaz
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Posted by on 30 May 2010 | 0 Comments
It's cold, it's dark and it might even be raining - are you going to use that as an excuse to stop exercising through winter? Here's some tips to keep your motivation and focus through the colder months.
• Commit to your exercise. Sign up for a group class or make an appointment for a personal training session, put it in your diary and be there.
• Train with a friend. Not only do you help each other stay motivated, but exercising becomes social.
• Sign up for an event such as City2Surf or the Bridge Run. Choose an event that is going to challenge you and ensure that you stick to your training plan.
• Get the right gear. Layer your clothes so you can remove items as you warm up. Consider investing in some technical sports items – those like Nike Dry Fit and Adidas Climacool will keep you dry when training. Fabrics that draw moisture away from your skin will prevent you from getting wet and cold.
• Wear a hat. Approximately one-third of your body's heat loss is through the head. Wearing a cap or a running beanie (they wick the sweat away) will keep you warm and dry.
• Be prepared. If you train in the mornings, put your clothes beside your bed the night before so you don't have to run around trying to find things in the cold. If you train at night, get changed at work and go straight to your class. Avoiding the couch is key!
• Exercise at a time that works for you. If you really don't like training in the dark then schedule in some lunchtime sessions. Find a class, go for a run or walk with some friends.
• Look at your goals and accept what it is going to take to get there. Unfortunately curling up in front of the heater is not going to help you achieve your health and fitness goals (as much as we wish it would!).
• Think about how far you have come, give yourself credit for it and be determined never to go back. Don't undo your hard work over summer by becoming inactive over winter
• Picture yourself in summer. Whether it be in a bikini for the girls, shirt off on the beach for the guys, looking good in a pretty dress or shorts. Use this image to motivate yourself.
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Posted by on 30 May 2010 | 0 Comments
By Emma Harvie, Fitness Coach, Mind Body Motion
We all have a reason for doing what we do - whether it be losing fat, gaining muscle, improving fitness, improving strength or endurance. We all have an end goal in mind and have worked out what we need to do to get there. In fact, an amazing 18 Mind Body Motion clients have made their goals public in the 2010 Achievement Awards.
So what do you do when something happens to stop you in your tracks? How do you remain focused on your goals? How do you stay positive?
In my case it was a lateral tear of the ankle ligaments (a sprain) which I managed to do jumping on a bosu at a fitness convention (of all places). It means 4-6 weeks off running and any high intensity training. Talk to anyone in the medical profession and they will see this as a reasonably minor sprain, that with the right rehab exercises and physio you can make a full recovery from. I didn't see it that way!
My first thought was my health and fitness goals. How could I continue to lose weight without being able to do any of the "big bang" exercises (by this I mean squats, lunges etc which are key to fat loss) and without running or even cycling? How could I run City2Surf if I couldn't train?
I allowed myself a day or two of self pity but then it was time to face reality. This was an obstacle I could overcome - plenty of people have overcome so much more! What I needed to do was reassess my goals and come up with a new game plan. Rehab had to become my first priority - 70% of people who sprain the lateral ligaments in their ankle will re-injure themselves within 12 months. So as soon as I was given the all clear to start my rehab exercises I was straight into it. (Note that it is essential to have a doctor or physio give you clearance to start doing any kind of physical exercise after an injury).
Second, was nutrition. I've always known that you can't out-train a bad diet and that nutrition was key to me achieving my goals - but I admit having the time and motivation to train twice a day, 5 days a week I had allowed myself a few extra treats! Not being able to train had to mean a fairly strict, clean diet. I went back to keeping a food diary and planned and tracked everything I ate. This is something that I highly recommend to anyone - it is so easy to forget that little piece of chocolate you had when they were offered around the office. It also allows you to learn what works for you - if you write down your food and exercise every day then you can look back to the weeks when you achieved good results and see what worked for you. You can also share it with your trainer as we can suggest areas for improvement if you want a little extra help.
The next obstacle to overcome was what to do with my time. I had 4 days on crutches, and then another week of not being able to get around much at all. I was used to training every morning and then going for long walks or a run each afternoon. This was more about my emotional state rather than my goals, but I needed to do something! I started with research - I read up on injuries, rehabilitation and training and worked out a rehab program for myself. I also did a couple of short online courses to help with my next PT accreditation.
I've had to learn that it is OK to reassess your goals. I won't be running City2Surf this year, but I will be able to walk it (and perhaps run part of it). Maybe I'll be ready for the Bridge Run in September. It's not quitting or giving up, it's listening to your body and doing what is best in the long term.
If you are injured, have a think about what you CAN do. Reassess your goals if you need to. Keep your nutrition on track - see a dietician or a nutritionist if you want some extra help. If you do group classes, perhaps some one on one sessions with your trainer would be suitable (subject to medical clearance) as your program can be tailored to suit you and we may be able to work around your injury as well as help you with rehab to get you back on track faster.
Life is always going to throw obstacles in your way - you can't always choose what happens to you, but you can choose how you react.
References Garrick JG, Requa RK. The epidemiology of foot and ankle injuries in sports. Clin Sports Med 1988;7(1):29-36. Diamond JE. Rehabilitation of ankle sprains. Clin Sports Med 1989;8:877-891.
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Posted by on 30 May 2010 | 2 Comments
Belinda was introduced to our classes by Evelyn who trains with us twice a week. Belinda started coming to classes in September of last year and does the Monday morning class. She had torn the meniscus in her left knee and had some lower back problems, which is not uncommon. As a result she had to modify her activity and will avoid too much impact on her knees and lower back. Regardless of this fact, she is there every week and is what I would call a "quiet achiever".
She quietly said to me recently, "Kaz, I think the things I am doing have made a difference. I have lost 5 kilo's. " So I asked her what it was she was doing. It was simple really.
One, she predominantly cut sugary foods out of her diet. Making changes doesn't have to be all consuming. It can be making small changes that you implement over time. Belinda feels that it is important to allow yourself the occasional treat otherwise you will crave for it and this could lead to binge eating.
Two, she is a legal secretary and she changed roles at work which required her to get up and move around the office more often. Incremental exercise cannot be under-estimated. Every time you get up and down from your desk, you burn calories. Belinda was moving more.
Three, she continued with her regular exercise class. Every week we try to push her a little bit more. When she is doing push ups, she is doing a stronger version. When everyone needs to run she is now running more, and for longer. With prones, she is on her toes now and not her knees.
Belinda can see the difference and we took her measurements recently. She has lost 1cm off her chest, 1cm off her arms, 3.5cm off her upper waist, 4cm off her lower waist, 4cm off her hips, 6cm off her thighs and 2.5cm off her calves. That is a significant change!
Congratulations Belinda. Keep up the great work!
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Posted by on 30 May 2010 | 1 Comments
Many people have not entered a large running event before. The preparation for the actual race landscape is just as critical as the run itself. The C2S is like no other event. It's crowded, there is little space to warm up, adrenaline is high and you have to fight to get to the finish line. Here's some activities that you need to consider and start preparing for.
1. WARM UP
With all the bustle of the start you will need to line up for a long period of time, squeezed in amongst thousands of people and you will have little space to warm up. You may stand there for 20 minutes. However you must prepare yourself to reduce the risk of injury and to complete a good run. Whilst on the spot you can do static stretches, fast feet, small jogs, low knees up, hip flexor swings, bounce on your toes and so on. To keep moving is the trick to get the blood flow going and to ensure that you don't have tight, cold muscles when the race eventually starts. Practice some of these before you do a run of your own.
2. TRY OUT TERRAINS
You will run on all terrain. The race is primarily a road race and whilst bitumen is the worst for impact it is a good idea to practice running on the road, as we do in C2S training. You will need to run around people and up and down gutters so practice this in your runs. Run up on the footpath and down again, do a mixture of grass (which results in slower running speeds at times) and bitumen. practice jumping off gutters as you run, and run side to side movements as if you are dodging people. The more you are aware that you need to do this and can get used to the moves, the better off you will be.
3. WORK ON YOUR STRENGTHS
If hills are your nemesis and they slow you down then work on your flat run training. If you feel you will never conquer hills then aim to make up your times by running the flat sections at a faster pace. Practice striding out with a longer stride or improving your technique for speed when running downhill. I personally find any inclines a challenge so I go at a faster pace on the downhill or flat sections of runs to pick up any lost speed.
4. WORK ON YOUR CHALLENGES
If hills are your nemisis (sound familiar?!) then work on them. Do hill training or do a lot of runs with hills incorporated into the run. Get better at them so they are not daunting on race day. Use smaller steps to keep moving up a hill slowly rather than walking them. Practice, practice, practice. Hills are good for leg strength so make sure that you include some in your training.
5. ENTER SMALLER EVENTS
This will help you to get a feel for the real thing, on a smaller scale. Get used to the idea of running around people and across different terrains.
6. KNOW THE ENDING
Understand that around the last 2km of the City 2 Surf event will be like a funnel with thousands of people coming from a broad stretch of road into a small stretch of road leading to the finish line. This will slow you down tremendously. Participants are hard to dodge during this section and it seemingly goes on forever. You may lose time here. You will also be tired so this is the struggle point.
7. DEVELOP A PLAN!!!
Are you going to aim for a certain number of km's per minute? Are you going to try to get to 12km's by a certain point and allow a buffer for the last 2 kms for the funnel at the end? Will you take the hills slowly and steadily and run the flat as fast as you can? Will you power up the hills and catch your breath and cruise on the flat for recovery? What happens if an episode occurs during the event and thows out your plan? Last year an ambulance went through the blue group at the beginning of the race resulting in the whole crowd having to slow down and merge! Think through your strategy so you remain on track throughout the event. It is not enough to just think that you must get to x mins by the end of 14km. Having a strategy will get you through the event far more successfully.
8. DRIVE OR WALK THE COURSE
Understand what you are up against. It was much easier when I knew the course the second year around I knew what to expect and what I needed to do.
9. TAPER OFF BEFORE RACE WEEK
Do not undertake any long runs the week prior to the event or do any painful exercise classes. You do not want to be sore or tired going onto race day so take it easy and conserve your strength and energy.
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Posted by on 23 May 2010 | 0 Comments
Hill running will strengthen your legs and boost your power, particularly up hills. In hill running, the athlete is using their body weight as a resistance to push against, so the driving muscles from which their leg power is derived have to work harder.
You should aim to drive hard, pushing upwards with your toes, flexing your ankle as much as possible, landing on the front part of the foot and then letting the heel come down below the level of the toes as the weight is taken. This stretches the calf muscles upward and downward as much as possible and applies resistance which overtime will improve power. You should look straight ahead as you run and not look at your feet. Make sure your neck, shoulders and arms are free of tension.
When running downhill lean forward slightly into the hill. This will use less energy that if you try to lean back as you come down the hill.
Hill training offers the following benefits:
• promotes strength endurance
• develops co-ordination, encouraging the proper use of arm action
• develops control and stabilisation as well as improved speed (downhill running)
• helps develop power and muscle elasticity
• improves stride frequency and length
• develops maximum speed and strength (short hills)
• improves lactate tolerance (mixed hills)
• A short hill is one which takes no more that 30 seconds to run up.
• A medium hill is one that takes between 30 to 90 seconds to run up.
• A long hill is one which takes from 90 seconds to 3 minutes plus.
Focus on a running technique which has vigorous arm drive and medium knee lift, with the hips kept high, so that you are 'running tall', and only a slight lean forward. Steps can be shorter and quicker in the short hills and may lengthen out in the longer hills.
Recovery time can be a slow jog back down the hill . Complete around 5-10 repetitions depending on the length of the hill.
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Posted by on 16 May 2010 | 0 Comments
As you start to run longer distances, running can become more of a challenge. How do you stay motivated as you progress your running?
1. Keep track of your results. Measure each run and monitor your improvements. Try to improve on your time every run. Or measure the PRE (perceived rate of exertion) on hills and see if it improves.
2. Listen to music or a running program. Try listening to some upbeat music that will increase your tempo as you run. Running programs are also available to download and will set the pace for you.
3. Run with a friend. Running with a buddy always inspires you to run, and may even make you run at a faster pace. You are less likely to pull out of a run if you go with a friend.
4. Enter events. Entering an event either the same distance or smaller than the one you are training for is good practice and it keeps you motivated.
5. Determine why you are running. Sometimes if you know why you are running it keeps you focused. Refer back to the list if you start to waver in your focus.
6. Set a goal. Plan for an event or set small goals i.e. you are going to run a set number of km's per week each week for a period of time.
7. Vary your running routes. Planning different routes at various locations can make a run more interesting. Pick some scenic locations like at the beach or in the bush.
8. Take time off. Make sure you give yourself a break and rest your body during running cycles. If you are continously sore then you will not enjoy it.
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Posted by on 13 May 2010 | 0 Comments
1. A lack of sleep will compromise your immune system so having 8-10 hours per night maintains a strong immune system.
2. Too little sleep increases stress hormones and lowers levels of growth hormones which are essential for repair. By getting enough sleep you can help to slow the aging process.
3. Insomnia makes you unhappy, even depressed. By getting a good night's sleep you may feel happier and be able to cope with your day to day stresses.
4. Sleeplessness increases insulin resistance which is a precursor to diabetes type 2.
5. Your blood contains more of the appetite stimulating ghrelin hormones when you are sleep deprived. Therefore more sleep may make you less hungry.
6. Sleep improves concentration and memory.
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Posted by on 8 May 2010 | 1 Comments
When learning to run or increasing your running, common aches and pains can occur. Ensure that if you experience any of these symptoms you seek the right treatment. or take the right action before continuing with your running program.
Injuries can be caused by the rapid increase in stress on the body. Overuse injuries can be caused by a break down in the body system that you are using and there is not enough time for repair. The next time you train it breaks down some more. Eventually it gets sore then it fails. Usually one of the main causes is an imbalance in the body resulting in stress on one side or another.
when starting a running program ensure that you take it slowly and gradually increase your running over a period of time. Always warm up adequately, especially if you have been sendentary for a long period of time before your run.
These are some common injuries for runners. If you suffer from any of these injuries, speak to your Fitness Coach for the appropriate action to take.
RUNNERS KNEE
* This is the most common injury from running primarily caused by muscle imbalance.
* To treat it follow RICE (Rest, Ice, Compress, Elevation) straight after after running. 15-20 minutes on and off x 2-3 times.
* Strengthen your quads above your knee and stretch your opposing muscles - hamstring, calf, arches.
ACHILLES TENDONITIS
* The Achilles tendon on the back of the foot above the heel can suffer damage or become inflamed.
* To treat it follow RICE (Rest, Ice, Compress, Elevation) straight after after running. 15-20 minutes on and off x 2-3 times. Don't stretch until there is no pain and then gentle stretching, no hill work and maybe elevate the heel.
* Check to see if you need orthotics, change running surfaces, and thoroughly warm up before running.
SHIN SPLINTS
* Tenderness/pain on the front and slightly to the side of the lower leg.
* To treat it follow RICE (Rest, Ice, Compress, Elevation) straight after after running. 15-20 minutes on and off x 2-3 times. Avoid hills especially down hill and no speedwork until they are no longer sore.
* Strengthen and stretch calves.
STRESS FRACTURE
To be diagnosed by a doctor - rest, no running for 6-8 weeks.
BACK PAIN
* Check for imbalances in the body.
* Shorten stride when running, strengthen the abdominals, stretch, avoid hills until improved.
SPRAINED ANKLE
* To treat it follow RICE (Rest, Ice, Compress, Elevation) straight after after running. 15-20 minutes on and off x 2-3 times.
PAIN IN THE GLUTEUS MINIMUS AND/OR PIRIFORMIS MUSCLE
Gluteus minimus is the smallest of the gluteal muscles however is a prime mover of the hip joint. It can often become very sore after running if it is tight. It is located on the outside of the buttocks, on the side of your body.
Piriformis assists with abduction of the leg and lateral rotation of the thigh. It is located deep inside the middle of your buttocks. It can also become quite tight and sore when running.
Ensure that you stretch both these muscle well before you run and after you run.
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