Team Bikini Race tips
Training Tip #1: Designed to Run
We roll over, sit up, crawl, walk and run.... our bodies are designed to run! Not only is running effective in maintaining health but it plays the role of therapist, meditation, community, self-confidence... to so many. I love to run! And 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. This is where is has gotten a bad rep. Running, like any other repetitive activity, requires that we do it properly. Run/train properly and we won’t get hurt.
Before we begin training let’s set a strong foundation to minimize our risk of injury.
We roll over, sit up, crawl, walk and run.... our bodies are designed to run! Not only is running effective in maintaining health but it plays the role of therapist, meditation, community, self-confidence... to so many. I love to run! And 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. This is where is has gotten a bad rep. Running, like any other repetitive activity, requires that we do it properly. Run/train properly and we won’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 to give your body variety and diminish 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 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 body’s communicate dysfunction to us in many ways, joints loss range of motion, muscles tighten up, tingling, numbness, that funky feeling that things just aren’t quite right. Pain is your body’s last resort to communicate that something is wrong. Don’t wait to feel pain. If you feel ‘off’ book an appointment!
Training Tip #2: 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 #3: 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, even running. Why?
1) It prepares your body for the activity ahead. It will get you ready to run both physically & mentally.
2) It improves your form by loosing you up. Muscles will be at the right length & joints in the correct position. This makes you more efficient & limits your chance of injury. It also improves your reaction time & co-ordination.
Consider it your prep work. A warm up, that is controlled & 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, even running. Why?
1) It prepares your body for the activity ahead. It will get you ready to run both physically & mentally.
2) It improves your form by loosing you up. Muscles will be at the right length & joints in the correct position. This makes you more efficient & limits your chance of injury. It also improves your reaction time & co-ordination.
Consider it your prep work. A warm up, that is controlled & moves you into all 3 planes of motion, will help ensure you have an enjoyable run. Here is a quick routine to try.
- Full squats with backward arm circles (10)
- Front to back leg swings (10 each side)
- Side to side leg swings (10 each side)
- Forward & backward hurdle steps (5 each side & in each direction)
- Side lunges (5 each side)
- Forward lunges (5 each side)
- Forward lunge with a twist (5 each side)
- High knee stretch (5 each side)
- Slow & controlled bum kicks (5 each side)
- Big deep breath
Training Tip #4: Hydration
A simple concept however research states that nearly 75% of Canadians are chronically dehydrated. Add in regular exercise and the condition becomes worse. Everyone knows that water is good for our body. However many of us do not realize the negative impact not drinking enough has on our well-being and performance. Dehydration has been linked to common complaints such as headaches, heartburn, weight gain and energy loss.
A few facts
It's simple: Drink your body weight (lbs)/2 of water (ounces) everyday! Most of us will find that we do not drink enough water. Now add in your workout sessions and you've just upped the ante. 'Oh, but I'm ok. I drink plenty of juices, tea and crystal light. They all contain water.' They do not count. The only thing that can add to your daily consumption of water is water itself. In most cases that doesn't leave us much opportunity to drink anything else.
Drink up!
A simple concept however research states that nearly 75% of Canadians are chronically dehydrated. Add in regular exercise and the condition becomes worse. Everyone knows that water is good for our body. However many of us do not realize the negative impact not drinking enough has on our well-being and performance. Dehydration has been linked to common complaints such as headaches, heartburn, weight gain and energy loss.
A few facts
- In 37% of North Americans, the thirst mechanism is so weak that it is often mistaken for hunger. We understand that our body is not getting what it requires, that we are lacking something, but we assume that we are lacking nutrients and therefore turn to food.
- Even mild dehydration will slow down one's metabolism as much as 3%.
- Lack of water is the #1 trigger of daytime fatigue.
- Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
- A mere 2% drop in water can trigger fuzzy short-term memory, trouble with basic math and difficulty focusing on the computer screen.
It's simple: Drink your body weight (lbs)/2 of water (ounces) everyday! Most of us will find that we do not drink enough water. Now add in your workout sessions and you've just upped the ante. 'Oh, but I'm ok. I drink plenty of juices, tea and crystal light. They all contain water.' They do not count. The only thing that can add to your daily consumption of water is water itself. In most cases that doesn't leave us much opportunity to drink anything else.
Drink up!
Training Tip #5: Race tips
Hello Ladies! We are days 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 Saturday night 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 Saturday night. 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 I started training for the Canmore Women’s Run I have day dreamed about how fabulous the day will be! My body feels strong, the sun is shining, everyone around is smiling and wishing me a great race. It will be one of the highlights of my summer!
Great job ladies!
Hello Ladies! We are days 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 Saturday night 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 Saturday night. 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 I started training for the Canmore Women’s Run I have day dreamed about how fabulous the day will be! My body feels strong, the sun is shining, everyone around is smiling and wishing me a great race. It will be one of the highlights of my summer!
Great job ladies!
Training Tip #6: 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. For example; whole-wheat bread with peanut butter, tuna on rye crackers, turkey wrapped in a whole-wheat tortilla or 1/2 bagel with jam.
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. We are built to run. When we run properly we eliminate our chance of injury. If you are experiencing pain or sense dysfunction seek help from someone who will look at you as a whole and not simply chase the pain.
*Reference: sportsmedicine.com
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. For example; whole-wheat bread with peanut butter, tuna on rye crackers, turkey wrapped in a whole-wheat tortilla or 1/2 bagel with jam.
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. We are built to run. When we run properly we eliminate our chance of injury. If you are experiencing pain or sense dysfunction seek help from someone who will look at you as a whole 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 [email protected].
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!
[email protected]
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 [email protected].
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!
[email protected]