Team Bikini Race tips
Training Tip #1: Designed to Run
As kids we learn to roll over, sit up, crawl, walk and run. Our bodies are designed to run! Not only is running effective in maintaining health but it also plays the role of therapist and community to so many. I love to run! But not to worry, if you haven’t reached the ‘love’ stage you will.
Running is a wonderful activity however the repetitive action can lead to injury. Running, like any other repetitive activity requires that we do it properly. When we run and train properly, we don’t get hurt.
Before we begin training let’s set a strong foundation to minimize our risk of injury.
As kids we learn to roll over, sit up, crawl, walk and run. Our bodies are designed to run! Not only is running effective in maintaining health but it also plays the role of therapist and community to so many. I love to run! But not to worry, if you haven’t reached the ‘love’ stage you will.
Running is a wonderful activity however the repetitive action can lead to injury. Running, like any other repetitive activity requires that we do it properly. When we run and train properly, we don’t get hurt.
Before we begin training let’s set a strong foundation to minimize our risk of injury.
- Shoes: How old are your shoes? If your shoes are older than one year replace them immediately with a quality shoe that fits properly. I recommended the experts! If you are buying running shoes go to the places that are experts in running shoes.
- Cross training: If you are new to running or fitness, balance your running with other activities that move your body is different ways and diminish the chance of injury.
- Healthy body weight: Many turn to running to lose weight. While this is a realistic goal the added stress placed on the body due to extra weight can overload joints. Begin by eating healthy, walking and seeking advice from a health care professional regarding proper running form so you can ensure that when you ramp up the intensity your body is able to stay strong.
- Prevention: Stop injury before it happens. Take care of yourself! Always include a warm-up before you begin to run and use a foam roller or the stick and stretch to aid in your recovery post-run.
- Drink water: Hydrate yourself by drinking 6-8 glasses of water a day.
- 10% rule: Do not increase weekly mileage or speed by more than 10% each week.
- Feeling funky? Seek help from a professional. Our bodies communicate dysfunction to us in many ways. Joints lose range of motion, muscles tighten up, tingling, numbness and that funky feeling that things just aren’t quite right are all signs that we should get help. Pain is your body’s last resort in communicating that something is wrong. Don’t wait to feel pain. If you feel ‘off’ book an appointment!
Training Tip #2: What to eat before a run
The question is always asked, ‘what should I eat before I train?’ Food consumed before and after your runs and workouts makes a significant impact on your performance.
*Note that although nutritious pre-event meals are important they do not compensate for an overall poor training diet!
Here are some general guidelines:
The question is always asked, ‘what should I eat before I train?’ Food consumed before and after your runs and workouts makes a significant impact on your performance.
*Note that although nutritious pre-event meals are important they do not compensate for an overall poor training diet!
Here are some general guidelines:
- The objective of a pre-workout meal is to have virtually everything you have eaten cleared or passed your stomach and small intestine and absorbed into your body. Eat too close to the workout and the food will sit in your stomach. This could upset both you and your performance. Eat too far in advance and you will become hungry.
- Different foods require different amounts of time to digest
- Carbs are easy to digest. Simple carbs even more so than complex.
- Fats and protein require more time for digestion.
- Fiber stimulates bowel movements, something none of us want to worry about during a run.
- Consumption of caffeine-containing beverages such as coffee, tea and cola should be avoided as they produce a diuretic affect (they make you want to pee and lead to dehydration).
- Large meals take longer to digest than small meals.
- Add exercise anxiety or some nervousness about the run and the time needed to complete digestion increases.
- Drink water! Hydration is key to how you feel during a run. Drink plenty of water throughout the day so you begin hydrated and then a couple of sips every 15 mins to stay hydrated.
- Timing matters!
- 3+ hours before your run allows you enough time to eat a full meal.
- 2-3 hours before is when you begin to be careful and choices become more limited
am- 2 scrambled eggs, ½ bagel with limited spread or 1cup granola and yogurt
pm- a wrap or salad and a small handful of nuts
- 1 hour or less: grab something natural, not processed, that will sustain you and eliminate the growling of your stomach. Healthy sources of carbs, with limited protein and fat such as 3-4 veggies dipped in almond butter or 1 hardboiled egg or 1 piece of fresh fruit or a handful of almonds will do the trick.
Training Tip #3: The Importance of a Warm Up
You mean running the 1st km of the race isn’t considered the warm up? No it is not. A warm up is an important component of any activity, including running. Why?
1) It prepares your body for the activity ahead. It will get you ready to run both physically and mentally.
2) It improves your form by loosening you up. Muscles will be at the right length and joints in the correct position. This makes you more efficient and limits your chance of injury. It also improves your reaction time and co-ordination.
Consider it your prep work. A warm up that is controlled and moves you into all 3 planes of motion will help ensure you have an enjoyable run. Here is a quick routine to try:
You mean running the 1st km of the race isn’t considered the warm up? No it is not. A warm up is an important component of any activity, including running. Why?
1) It prepares your body for the activity ahead. It will get you ready to run both physically and mentally.
2) It improves your form by loosening you up. Muscles will be at the right length and joints in the correct position. This makes you more efficient and limits your chance of injury. It also improves your reaction time and co-ordination.
Consider it your prep work. A warm up that is controlled and moves you into all 3 planes of motion will help ensure you have an enjoyable run. Here is a quick routine to try:
- 10 Full squats with backward arm circles
- 10 Front to back leg swings (each side)
- 10 Side to side leg swings (each side)
- 5 Forward & backward hurdle steps (each side and in each direction)
- 5 Side lunges (each side)
- 5 Forward lunges (each side)
- 5 Forward lunge with a twist (each side)
- 5 High knee stretch (each side)
- 5 Slow & controlled bum kicks (each side)
Training Tip #4: Running and Chiropractic
Your body knows movement, not muscles and it is your nervous system that dictates how you move. Chiropractic and physical activity are a remarkable pair and many times the missing relationship to your body’s performance.
Our nervous system and the joints that protect it make up the most fundamental element of training. Training demands that joints move through their full range of motion and function properly so that muscles can respond appropriately and your body moves the way it was designed.
Running is a wonderful activity however it requires repetitive motion thereby increasing our body’s chance of injury. Training for a race requires a higher level of injury prevention. Intensity, volume and frequency of training increases stress and strain on our joints and soft tissue, micro-trauma is created. While these are sometimes small scale injuries, their affects impede our performance. Running and the micro-trauma associated with it, tighten muscles, decrease a joints range of motion and alters our nervous system. This initial stage of injury may not be painful but the damage must be repaired in order to stop an injury's cascade of events.
Many runners use chiropractic as a part of their training program to stay injury free and help reach their performance goals. Preventative chiropractic care for runners identifies faulty movement patterns, movement restrictions and soft tissue adhesions that place excessive strain on the body. Our goal - restore spinal motion and eliminate any soft tissue dysfunction. Chiropractic accomplishes this by joint manipulation and soft tissue techniques such as ART. The chiropractic style used by Dr. Lindsay varies from incorporating low force (no sound), instrument assisted (activator, drop table) and manual techniques to offer the most comfortable approach for each individual.
By addressing your nervous system, joints and muscles through chiropractic and then stabilizing and strengthening your new found function through training, we are able to bridge the gap between injury and performance and unlock your body’s potential.
Your body knows movement, not muscles and it is your nervous system that dictates how you move. Chiropractic and physical activity are a remarkable pair and many times the missing relationship to your body’s performance.
Our nervous system and the joints that protect it make up the most fundamental element of training. Training demands that joints move through their full range of motion and function properly so that muscles can respond appropriately and your body moves the way it was designed.
Running is a wonderful activity however it requires repetitive motion thereby increasing our body’s chance of injury. Training for a race requires a higher level of injury prevention. Intensity, volume and frequency of training increases stress and strain on our joints and soft tissue, micro-trauma is created. While these are sometimes small scale injuries, their affects impede our performance. Running and the micro-trauma associated with it, tighten muscles, decrease a joints range of motion and alters our nervous system. This initial stage of injury may not be painful but the damage must be repaired in order to stop an injury's cascade of events.
Many runners use chiropractic as a part of their training program to stay injury free and help reach their performance goals. Preventative chiropractic care for runners identifies faulty movement patterns, movement restrictions and soft tissue adhesions that place excessive strain on the body. Our goal - restore spinal motion and eliminate any soft tissue dysfunction. Chiropractic accomplishes this by joint manipulation and soft tissue techniques such as ART. The chiropractic style used by Dr. Lindsay varies from incorporating low force (no sound), instrument assisted (activator, drop table) and manual techniques to offer the most comfortable approach for each individual.
By addressing your nervous system, joints and muscles through chiropractic and then stabilizing and strengthening your new found function through training, we are able to bridge the gap between injury and performance and unlock your body’s potential.
Training Tip #5: Race Prep
We are less than 2 weeks away from race day. How is everyone feeling? The week before any race plays an important role in your performance and overall race experience. Here are a few tips in time for you to implement that I and my fellow Bikini Boot Campers find useful in our preparation.
1) Keep it simple:
Run like you have been training. No new clothes, shoes or food. If you are used to running later in the day start shifting your runs to earlier in the morning, ideally race time so that you can rehearse your race day breakfast and fluid intake (I like to give myself time to have my coffee kick in).
2) Nutrition:
- If you aren’t already, eat clean at least 5-7 days prior to your race day. What goes in, must come out. Eat what and how you are used to eating. If you are a carb ‘over’ loader, eat your big pasta meal 2 days before the race. Your dinner the night before the race should be healthy and modest.
- Excited about the race? Bland food is best and will help with elimination : )
3) Hydrate yourself:
The goal is to go into the race hydrated. This means you are drinking your allotted daily amount of water for at least 1 week before the race.
4) Sleep:
By race day, you and your body are tired. Plan out your week so that you get enough sleep before the big day. Being rested will keep you healthy and allow you to have a better race experience. Don't stress out if you have difficulty sleeping the night before. By being well rested you will have plenty of reserves to toss and turn a bit.
5) Listen To Your Body:
Now is the time to attend to any ache or pain that is speaking to you. Listen to your body whispers ~ so you won't have to hear it scream. See your chiropractor, massage therapist, acupuncturist, athletic therapist or physio for your final tune up. Prevent muscle aches by using “The Stick” or a foam roller on a regular basis prior and post training runs.
6) Visualize a fabulous day:
Since we started training for the Canmore Women's Run, we have day dreamed about how fabulous the day will be! Our bodies feel strong, the sun is shining, everyone around is smiling and wishing us a great race. It will be one of the highlights of our spring!
Great job ladies! See you at the race!
We are less than 2 weeks away from race day. How is everyone feeling? The week before any race plays an important role in your performance and overall race experience. Here are a few tips in time for you to implement that I and my fellow Bikini Boot Campers find useful in our preparation.
1) Keep it simple:
Run like you have been training. No new clothes, shoes or food. If you are used to running later in the day start shifting your runs to earlier in the morning, ideally race time so that you can rehearse your race day breakfast and fluid intake (I like to give myself time to have my coffee kick in).
2) Nutrition:
- If you aren’t already, eat clean at least 5-7 days prior to your race day. What goes in, must come out. Eat what and how you are used to eating. If you are a carb ‘over’ loader, eat your big pasta meal 2 days before the race. Your dinner the night before the race should be healthy and modest.
- Excited about the race? Bland food is best and will help with elimination : )
3) Hydrate yourself:
The goal is to go into the race hydrated. This means you are drinking your allotted daily amount of water for at least 1 week before the race.
4) Sleep:
By race day, you and your body are tired. Plan out your week so that you get enough sleep before the big day. Being rested will keep you healthy and allow you to have a better race experience. Don't stress out if you have difficulty sleeping the night before. By being well rested you will have plenty of reserves to toss and turn a bit.
5) Listen To Your Body:
Now is the time to attend to any ache or pain that is speaking to you. Listen to your body whispers ~ so you won't have to hear it scream. See your chiropractor, massage therapist, acupuncturist, athletic therapist or physio for your final tune up. Prevent muscle aches by using “The Stick” or a foam roller on a regular basis prior and post training runs.
6) Visualize a fabulous day:
Since we started training for the Canmore Women's Run, we have day dreamed about how fabulous the day will be! Our bodies feel strong, the sun is shining, everyone around is smiling and wishing us a great race. It will be one of the highlights of our spring!
Great job ladies! See you at the race!
Pre-Race Reminders
• Hydrate yourself: Drink your water.
• Plan your meals: Including what you will eat post-race. *Details below.
• Pack the night before: Lay out your race gear the night before so you don’t have to go searching in the morning. And remember no new clothes, shoes or food on race day. Post- race gear: Pack some warm layers for post race because your body will cool down quickly once you stop moving. A long sleeve top, pants and even dry socks and shoes will feel great after the run. It is Calgary so be prepared for any weather and dress in layers!
• Plan a good night sleep!
• Celebrate: This is your day! Celebrate every moment, have a ton of fun and finish strong with a smile! You are going to have a great race!
• Hydrate yourself: Drink your water.
• Plan your meals: Including what you will eat post-race. *Details below.
• Pack the night before: Lay out your race gear the night before so you don’t have to go searching in the morning. And remember no new clothes, shoes or food on race day. Post- race gear: Pack some warm layers for post race because your body will cool down quickly once you stop moving. A long sleeve top, pants and even dry socks and shoes will feel great after the run. It is Calgary so be prepared for any weather and dress in layers!
• Plan a good night sleep!
• Celebrate: This is your day! Celebrate every moment, have a ton of fun and finish strong with a smile! You are going to have a great race!
Post-Race Pointers
Recovery is an important part of your training. It is the time for soft tissue (muscles, tendons, ligaments) repair and the removal of chemicals that built up as a result of cell activity during the run. The greater the intensity and effort, the greater the need for recovery.
5 easy ways to quickly recover after the run
1. Cool Down: Cooling down simply means slowing down (not stopping completely) after exercise. Continuing to move around at a very low intensity for 5 to 10 minutes after the race will help to remove lactic acid from your muscles and will reduce muscles stiffness.
2. Replenish Fluid Loss: You lose fluid while you run. While you will replace some of it during the run, filling up after is an easy way to quicken your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function.
3. Eat Properly: After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. Ideally, you should try to eat within 60 minutes of the end of the run and make sure you include some high-quality protein and complex carbohydrate. Be sure to get in line and enjoy the great food the race has provided!
4. Stretch: Gentle stretching is a simple and fast way to help your muscles recover. You can also use a foam roller or the stick to help loosen you up.
5. Epsom salt bath: Great for aching muscles. Soak in a hot bath with about 2 handfuls of Epsom salts added to the water. The magnesium found in them helps draw inflammation out of your muscles and joints. Epsom salts can also be used locally. A bucket of water works well to soak a sore plantar fascia, a face cloth soaked in water with Epsom salts can be wrapped around a sore Achilles tendon to decrease swelling. If you use the face cloth method, use a sauce pan with a half handful of Epsom salts, soak the cloth , wring it out, place it over the sore spot, wrap a plastic bag around it to keep in the heat, and then wrap a towel or tensor bandage around everything to hold it in place.
6. Seek help: Occasionally a race will flare up, even create repetitive stress injuries. It is important that the nags and tweaks we feel are resolved and proper function is restored. If you are experiencing pain or sense dysfunction seek help from a professional who will look at you as a whole person and not simply chase the pain.
*Reference: sportsmedicine.com
Recovery is an important part of your training. It is the time for soft tissue (muscles, tendons, ligaments) repair and the removal of chemicals that built up as a result of cell activity during the run. The greater the intensity and effort, the greater the need for recovery.
5 easy ways to quickly recover after the run
1. Cool Down: Cooling down simply means slowing down (not stopping completely) after exercise. Continuing to move around at a very low intensity for 5 to 10 minutes after the race will help to remove lactic acid from your muscles and will reduce muscles stiffness.
2. Replenish Fluid Loss: You lose fluid while you run. While you will replace some of it during the run, filling up after is an easy way to quicken your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function.
3. Eat Properly: After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. Ideally, you should try to eat within 60 minutes of the end of the run and make sure you include some high-quality protein and complex carbohydrate. Be sure to get in line and enjoy the great food the race has provided!
4. Stretch: Gentle stretching is a simple and fast way to help your muscles recover. You can also use a foam roller or the stick to help loosen you up.
5. Epsom salt bath: Great for aching muscles. Soak in a hot bath with about 2 handfuls of Epsom salts added to the water. The magnesium found in them helps draw inflammation out of your muscles and joints. Epsom salts can also be used locally. A bucket of water works well to soak a sore plantar fascia, a face cloth soaked in water with Epsom salts can be wrapped around a sore Achilles tendon to decrease swelling. If you use the face cloth method, use a sauce pan with a half handful of Epsom salts, soak the cloth , wring it out, place it over the sore spot, wrap a plastic bag around it to keep in the heat, and then wrap a towel or tensor bandage around everything to hold it in place.
6. Seek help: Occasionally a race will flare up, even create repetitive stress injuries. It is important that the nags and tweaks we feel are resolved and proper function is restored. If you are experiencing pain or sense dysfunction seek help from a professional who will look at you as a whole person and not simply chase the pain.
*Reference: sportsmedicine.com
Dr. lindsay nealon
Race tips written by Dr. Lindsay Nealon (www.drlindsay.co)
Dr. Lindsay has devoted her career to caring for women and their families. She has created a female focused chiropractic practice in Calgary, AB and is owner of Bikini Boot Camp. Dr. Lindsay is your core expert and contributor to various media including IMPACT magazine, Canadian Living Magazine, BTV- Calgary, Global TV as well as a guest speaker at fitness conferences and inspirational events. For more information or to answer any questions you have, Dr. Lindsay can be reached at drlindsay@bikinibootcamp.ca.
Ask Dr. Lindsay
As a Chiropractor and Personal Trainer I am many women's link between function and performance. Email me your questions - I'd love to help you!
drlindsay@bikinibootcamp.ca
Dr. Lindsay has devoted her career to caring for women and their families. She has created a female focused chiropractic practice in Calgary, AB and is owner of Bikini Boot Camp. Dr. Lindsay is your core expert and contributor to various media including IMPACT magazine, Canadian Living Magazine, BTV- Calgary, Global TV as well as a guest speaker at fitness conferences and inspirational events. For more information or to answer any questions you have, Dr. Lindsay can be reached at drlindsay@bikinibootcamp.ca.
Ask Dr. Lindsay
As a Chiropractor and Personal Trainer I am many women's link between function and performance. Email me your questions - I'd love to help you!
drlindsay@bikinibootcamp.ca
