Our 15th annual Seek the Peak race is fast approaching we want to make sure you have all the info you need to rock those race day hills. Stay tuned as we share some helpful training and preparation tips to support your journey, all the way to the Peak!
Today we're sharing some tips on injury prevention from Dr. Christine Col of COAST Performance Rehab.
Follow these tips to stay strong and healthy and injury free while you are training for your next big race!
1. Learn How to Breathe
“If breathing is not normalized, no other movement patter can be.” – Karel Lewit
Have you ever thought about how you breathe? Do you notice your chest rise, especially those last couple kilometers? That is a decrease in sagittal stabilization, aka core stabilization and can negatively affect your stride as you finish that race. By learning how to breathe through the diaphragm and allows the introduction of intra-abdominal pressure and proper core stabilization. Creating core stabilization allows you to maximize the efficiency of movement, reducing risk of injury and improving your performance.
Quick trick: Place the space of your hands between your thumb and index finger right about your hip bone and push in. On your next inhale, use your breathe to push your hands out laterally. You should feel your abdomen expand and brace, this is stabilizing your core.
2. Proper Nutrition and Hydration
In order to survive the long grueling race, you must fuel your body with the right about of protein, carbohydrates and healthy fats. Food is fuel, and your muscle needs fuel to perform at its very best. And don’t forget the water! With the additional training, you have added in to your routine you should up you water intake to ensure you stay hydrated leading up to your big day.
Quick tip: Set goals for how much water you should drink every hour! Aim for 500ml. Have an alarm set so you don’t forget.
3. Don’t Forget the Warm Up
Anytime you train, you need to take the time to make sure your muscles, tendons, nervous system and joints are ready for the physical stress you are about to put them through. Think beyond a light walk, you need some dynamic activity! Leg swings, ABCs, marching drills, lunges, etc., are some great ways to prime your body for the Grind!
Quick tip: Take 10-15 minutes every time before your train to feel your very best during your workout.
4. Think about Strength Training
It is very important to add in some strength training to your routine. By adding some strength training between your running days, it will make your muscles stronger, more resilience to fatigue, and reduce your rate of injury. It is best to include multi-joint exercises and ones that focus on hip stability and glute strength.
Quick Tip: Include things like squats, deadlifts, lunges, planks. Stick to bodyweight first before you begin to add weight.
5. Take Your Recovery Seriously and Get Adjusted
Just like the warm up, the cool down is just as important. Take the time to stretch after your run and think about adding foam rolling or a lacrosse ball on to your post-run routine to help self myofascial-release. Focus on the soles of your feet, calves, legs, hips, glutes, and your upper back. And see your chiropractor! A treatment with me will help correct any musculoskeletal imbalances and improve joint mobility to help you improve your running biomechanics and decrease your risk of injury!
Quick Tip: Stretch and self massage for 10-15 min post run and see your chiropractor before you feel pain and before race day!
Keep these 5 tips in mind while you are training for your big race and I will see you at the finish line on June 24!