Happy 2017! Did you know that 66% of New Year’s
Resolutions involve fitness?
If you’ve been consistently working out
and running in 2016—then great! Keep it
up!
But if you decided that today is the day
that you will get off the couch and begin a fitness routine then read below for
some tips to help you get going...
Set goals.
A lot of New Year’s Resolutions are very
vague: lose weight, eat healthy, start running, etc. If your goal is to lose weight, as yourself
how much you want to lose, how long it will take me to get there and what do I need
to do to accomplish that goal? Set SMART
goals.
Specific.
Measurable.
Achievable.
Realistic.
Timely.
Have a plan.
You know what they say, “A goal without
a plan is just a dream.” Whether it’s a
running specific goal or you’re starting to strength train and eat better,
develop your plan. Map our a few weeks
and refer back. This will help you stay
on track.
Ease into it.
The worst thing you can do the first
week of January is go hard on your resolutions every single day. Being too ambitious and diving right into a
new routine or high mileage running will only set you up for burnout and
injuries. Your body needs to adapt to
the new stresses and recover.
Hire a coach.
Not sure what to do or how to get
started? Hire a personal trainer or
certified coach for some guidance and expert knowledge.
Be patient.
Fitness doesn’t happen overnight. Diet and exercise takes a lot of discipline
and self-motivation. All you can do is
stay consistent and keep working towards your goals.
You did all the hard work and logged all
the miles. It’s time to trust your
training, let your body rest up and prepare for the big day.
If you missed a few training runs, don’t
try to cram in extra miles or speed workouts before the race. You are in taper. Enjoy it.
Try to stay off your feet and avoid any extra activities that may tire
you out or potentially injury you. Take
some time to put your feet up if you can.
Get to bed a little bit earlier every
night this week. Excitement and nerves
often keep us tossing and turning the night before a big race but don’t panic. It has been said that Ryan Hall broke the
American Record at the Houston Half Marathon off of only a few hours of sleep!
Eat smart and stick to your regular
diet. Don’t try anything new—especially
race morning and the night before the race.
Avoid spicy foods, seafood or anything with heavy cream that may upset
your stomach and make sure you are hydrating throughout the week.
Arrive at the start line with a goal and
a race strategy but be ready to adapt.
We all have good days and bad days.
What if Mother Nature does not cooperate or something goes wrong? How will you recoup and finish the race when
giving up is not an option? I always say
at some point of every race take a look around at all the other runners,
volunteers and race supporters. Everyone
out there on the course has their own story to tell about their training and
struggles. Pull some motivation and
inspiration from others around you.
Appreciate the run and learn from your experiences.
Jen began her running career as a
middle-distance runner for Falmouth High School and has been involved with the
sport for over 12 years as a runner, official, race management, and coach. A Mashpee Fitness trainer and Certified
Running Coach through the Road Runners Club of America (RRCA), Jen enjoys
working with runners in the gym and on the roads. “Whether you are a beginner
looking to get started running or at the intermediate level hoping to improve
your times or tackle new distances, I can help you reach your goals!”
Preparing for a big race can be very
stressful. Here are a few things you can do during your training and leading up
to race morning to minimize stress and help you arrive at the start line with confidence
and ease.
Know
the course.
Study the race course and elevation
chart. If you are local, try to
incorporate parts of the course during your normal training runs. If you are travelling for the race, try to at
least drive over the course before race day.
Visualize yourself out there and come up with a plan of how to tackle
the distance.
Check out the video below for Cape Cod
Marathon specific race strategies…
Practice
pre-run meals.
Training is the time to experiment with
your food choices. Before your long
runs, simulate race morning. See what
time your race starts and practice running at that time. (The
Cape Cod Half starts at 7:30am, the Cape Cod Marathon starts at 8:30am!) Every runner is different. How early do you need to eat before your
run? Can you drink coffee before your
run? If you are staying in a hotel the
night before your race, see what the hotel has to offer in terms of breakfast—and how early breakfast opens
up—and plan ahead if you need to bring your own meal. Learn what works best for you and then
continue to practice the same habits during training and then again on race
morning.
Determine
your race nutrition and fueling strategies.
Almost as important as your pre-run meal
is the fuel you take during your runs.
If you are training for a 5k and possibly even a 10k, you won’t have to
worry about fueling during your race. If
you are training for a half marathon or full marathon, this is a very important
concept.
Step 1: Do your research.
Find out what companies are sponsoring
the race. (The Cape Cod Marathon is sponsored by CLIF with Fuel Stops at mile
9.25 for the half and mile 21 for the full.
Each water stop offers both water and Gatorade.) You have 2 options—either train with what
will be out on the course on race morning or bring your own. Trying something new could lead to
porta-potty stops mid-race!
Step 2: Read labels.
Check the serving size. Some packages contain 1-2 servings. For a half, you will probably want 2
servings. For the marathon, 4
servings. Also check the caffeine count
on the labels. Some have no caffeine,
some have 2x caffeine. Caffeine can
affect your performance in a positive or negative way. Again, see what works best for you and stick
with it.
Step 3: Figure out WHEN you need fuel.
I have always stuck with the theory on
the GU packages—15 before every 45. I
start around mile 3 and fuel every 45 minutes after that. I personally could never get through 26.2
miles by only taking fuel at the mile 21.
It takes about 15 minutes for your body to start feeling the effects of
your fuel so don’t wait until it’s too late.
Plan ahead and keep your body and your muscles happy.
Don’t
rely on the expo for new gear or race nutrition.
Race expos can be fun. Many big races have a lot of different
vendors giving away free stuff and sampling products but don’t rely on the expo
for your race day essentials. What if
you were planning to buy your race fuel at the expo and they are sold out? Minimize the stress and come prepared. Plus you’ll spend way more time on your feet
walking around trying to find what you need when you should be resting for the
big day! It’s also never a good idea to
buy new shoes or gear right before a race.
On a similar note, if you are flying to
a destination race, plan to carry on your important items. You just never know!
Do
a dress rehearsal.
Decide what you plan to wear on race
morning ahead of time and do a dress rehearsal.
Discover all the little nuisances that may affect your performance on
race day like if your shorts ride up or if your sports bra is rubbing. Make sure you have a good two to three
weekend of running in new shoes before a race.
If you race in flats, wear them a few times before your race. New or unfamiliar shoes on race day could
lead to blisters and/or random aches, pains or strains.
Lay
everything out the night before your race.
Try everything on and lay everything out
the night before your race. In big on to
do lists so I make a checklist. Shoes,
socks, shorts, sports bra, shirt, deodorant, Body Glide, GPS watch, Road ID,
hair tie, bobby pins, sunglasses, race number, safety pins, fuel, breakfast,
etc. Preparation means less stress when
your alarm goes off.
Wear
throwaways to the start.
It’s so important to not only warm up
but also to stay way before your race. Depending
on the size of the race, you may spend a lot of time waiting around in the
start corrals. Cold, tense muscles can
cramp up and increase your chances of injury.
Wear “throwaways” that you don’t mind leaving at the start line and keep
them on as long as you possibly can.
Don’t have anything you want to part with? Stop by a thrift shop for some cheap
sweats. Many of the bigger races will
even collect clothes left at the start and donate to charity.
Jen began her running career as a
middle-distance runner for Falmouth High School and has been involved with the sport
for over 12 years as a runner, official, race management, and coach. A Mashpee Fitness trainer and Certified
Running Coach through the Road Runners Club of America (RRCA), Jen enjoys
working with runners in the gym and on the roads. “Whether you are a beginner
looking to get started running or at the intermediate level hoping to improve
your times or tackle new distances, I can help you reach your goals!”
The days are getting shorter and the
mornings are getting cooler, darker and damper.
You’ve been training hard all summer and now is not the time to lose motivation
and get stuck in a slump. Even though fall
brings change, it doesn’t mean that your running has to suffer.
Here are some tips to help you transition
into fall and prepare for winter running…
CLOTHING/GEAR
Invest
in a good jacket.
Look for a lightweight breathable jacket
that is windproof and offers some protection against the rain.This type of jacket will pull moisture away from
your skin to keep you dry.
Dress
in layers.
A good rule of thumb is to dress as if
it were 15-20 degrees warmer.It’s
important that you don’t overheat because that can lead to excess sweating and
chills.Layer up so once you warm up you
can start discarding layers.Gloves and
mittens are great accessories as a high percentage of heat escapes through your
hands and feet and can easily be tucked away in a pocket or in your pants.
Avoid
cotton.
Repeat after me… Cotton is evil.No, seriously.There is nothing good about running in
cotton.Find a good moisture wicking
base layer as cotton will only trap sweat and keep it close to your skin making
you cold and miserable.
Buy
Yaktrax.
If you plan to keep running through the
winter, Yaktrax (or a similar brand/product) is a must.Great for running in the snow or icy
conditions, you can put them on right over your normal running shoes and head
out the door with confidence.
SAFETY
See
and be seen.
As we keep losing precious daylight
hours, you may find yourself running in the dark.Make sure you have a headlamp or knuckle
lights along with plenty of reflective gear to stay safe.
Run
on the left side of the road.
It may sound like common sense to most
runners but some still just don’t get it.Run against traffic to see cars coming at you.If a driver doesn’t see you, at least you see
them and can jump out of the way if necessary.
Leave
your headphones at home.
Stay alert and be aware of your
surroundings.Music is often a major
distractions and some of you can’t run without it but in many situations (dark,
icy, etc.) it’s much safer to save them for the treadmill.
Run
with an ID/ RoadID.
In a very unfortunate event that
something may happen to you while out on a run, make sure you have an ID or
some way to be identified.I personally
like the company RoadID—they make “Personal Identification Gear”—and I’ve made
sure every runner in my family owns one.
PROTECT
YO’SELF
Adjust
your workout.
Your training plan may say one thing but
Mother Nature is saying another thing.It’s ok to take an extra day off or adjust your workout in horrible
conditions.Trust me when I say it’s not
always worth it.Find yourself taking a
lot of days off?Try running on a
treadmill or even pool running!
Hydrate
like it’s the summer.
Replenishing fluids is just as important
in the winter as it is in the summer.It’s easy to forget the need to hydrate in cooler and even freezing
temperatures but your body is losing a lot of moisture trying to keep you warm.
Don’t
skip sun protection.
The UV rays reflect off the water and
snow and can cause sun damage to your skin and eyes even in the colder months.
Always wear sunscreen, lip balm with SPF and a good pair of sunglasses.
Eliminate
chaffing.
Cooler weather means increased layers.This also can mean increased sweating and
increased chaffing.Find a product you
love and trust like Body Glide or 2Toms to use in those problem areas so there
are no surprises when you hop in the shower after that long run.Don’t act like you don’t know what I’m
talking about…
Shield
yourself against the wind.
Wind can make cold days feel even
colder.Heat escapes more rapidly and it
becomes harder to generate heat.Check
out the video below for some bonus tips for running in the wind…
MOTIVATION
Join
a club or a group.
Running buddies are great for
accountability and support.Visit your
local specialty running store and ask if they hold weekly group runs.You can also search the RRCA website to “Find
a Running Club” in your area.
Sign
up for some fun races.
During your marathon or half marathon
training, it’s good to throw in some shorter races to test your fitness.After your goal race, get a few more fun
races on the schedule to keep you going.I love a good themed holiday race like a Turkey Trot or Jingle Jog.
Remind
yourself that it could be worse.
We all know what’s coming.Take advantage of the good days.Don’t make excuses now—get out the door and
get after it.
Jen began her running career as a
middle-distance runner for Falmouth High School and has been involved with the
sport for over 12 years as a runner, official, race management, and coach.A Mashpee Fitness trainer and Certified
Running Coach through the Road Runners Club of America (RRCA), Jen enjoys
working with runners in the gym and on the roads. “Whether you are a beginner
looking to get started running or at the intermediate level hoping to improve
your times or tackle new distances, I can help you reach your goals!”
You’ve probably seen it in the Olympics,
the “magic tape”, but what does it really
do?
Kinesiotape is a multi-purpose tape that
physical therapists will sometimes use to aide in rehabilitation following an
injury. This tape can be used to assist muscle movements, inhibit other
muscles, reduce swelling, reduce scar tissue, and improve overall muscle function
and joint kinematics. Kinesiotape actually refers to a specific brand of tape,
but in reality there are several other brands that offer similar benefits-
Rocktape, and Bodytape for example. This type of tape offers much more mobility
than other kinds of more restrictive tape which can be used to stabilize
joints.
There are several different taping
techniques that we use as physical therapists. If you have an area that is
really swollen following an acute injury, we can actually basket weave the tape
to assist with lymphatic flow. For this technique, you can cut the tape as
shown- with strips, or “tentacles”. I recommend cutting 6-8 strips/strands if
you’re using the wider (4 inch) tape, or 4 strips if you’re using the narrow (2
inch) tape. Find the area that is most swollen, and apply the tape with zero
stretch over this area. Avoid applying the tape to sensitive areas (behind the
knees, inner elbow, or face).
Here’s another technique we will
commonly use if you are having knee pain. This technique works to more so
stabilize your knee. You will need 3 strips of 2 inch tape for this technique. Cut
one strip to about 2 inches in length, and the other two to 4 inches in length,
then round the edges. Starting at the body area directly below your knee cap,
anchor one piece of tape with no stretch on the ends, then apply 50% stretch as
you encircle your patella on the inside. Repeat this procedure with your other
4 inch strip of tape, on the outside of your knee. For the final strip, you’re
going to want to apply 50% stretch to the middle portion of the tape, and apply
it directly below your patella.
Another technique that we commonly use
in runners in this technique for plantar fasciitis/arch support. You will need
1 piece of 2 inch tape cut about 4 inches long, and 2-3 pieces cut 2-3 inches
long. With your foot flexed (toes pulled up towards your shin), tape from the
ball of your foot towards your heel. Then apply 2-3 strips at your arch. The
middle of the tape should be stretched to 50%, then no stretch on the ends. You
can also perform this taping technique (or have someone else help you) in a plank
position in order to get your toe involved.
What if you have sensitive skin?
Although skin irritation can happen, it is extremely rare. If you have
sensitive skin, it is possible for you to have some irritation from the tape,
but if this occurs gently take off the tape with soap and warm water.
Generally, we recommend that you take the tape off after 3-5 days of wear. If
you know you are usually sensitive to adhesives, you may want to actually take
the tape off sooner.
Here are some general guidelines that
you should follow if using this tape:
Wear the tape for 3-5 days maximum at a
time, if you have sensitive skin, you may want to wear for a shorter period of
time.
When removing the tape, do not just rip
it off, this may damage the underlying skin. Instead, hold the skin, and roll
of the tape. Soap and warm water, or baby oil can also be helpful in tape
removal.
You may wear the tape in the shower or
in the water- but if it gets wet do NOT blow dry the tape- this will activate
the tape and you could burn your skin.
If itching or discomfort occurs with the
tape, do not hesitate to take it off immediately.
It is OK to exercise and perform all
regular activities while you are wearing the tape.
If the skin surrounding the tape is
showing redness/irritation remove the tape immediately.
If the skin under the tape starts to
feel numb/tingly remove immediately.
Do not tape over numb areas or areas
with poor sensation.
Shoes/socks/other clothing can be worn
over the tape- never apply the tape over clothing.
Do not use tape over areas where you’ve
been treated with radiation, or if you have history of cancer without first
checking with your doctor.
Tape comes in different colors/patterns,
feel free to choose based on your color preference. The color and/or pattern of
the tape has no bearing on the strength or effectiveness of the tape.
As always, if you are unfamiliar with
taping, or are unsure if taping could benefit you, make sure you have a
physical therapist show you how to apply the tape properly. If you are taping
yourself, and you’re experiencing pain or itching- take it off!
How to Kinesiotape for Knee Pain
How to Kinesiotape for Foot Pain, Plantar Fasciitis & Arch Support
How to Kinesiotape for Swelling of the Foot
Blog post by Tiffany Sadeck.
About
Tiffany Sadeck PT DPT CSCS
Tiffany is a member of the Cape Cod
Rehab Running Team with a Doctor oh Physical Therapy degree. She is also a Certified Strength &
Conditioning Specialist with a long history of running which began her freshman
year of high school. A 3-season athlete,
Tiffany was captain her junior and senior year and went on to run Division 3
Cross Country and Track & Field at Springfield College. She competed in events ranging from the 800-2
mile and high jump. Tiffany began
running longer distances up to the marathon two years ago and would like to
help runners to help better times and meet goals while preventing injuries and
maintaining a fun, friendly training environment.
