3 Tips To Running The BolderBOULDER Pain Free

The countdown is on for the annual BolderBOULDER 10k.  This Memorial Day tradition will be on its 36th year and has gone from an inaugural 2,200 participants to over 50,000 participants that start in 90+ waves.  With Runner's World calling it "America's All-Time Best 10k", the BolderBOULDER is full of bands, crowds, and slip n slides.  Who wouldn't want to participate in this race?

Every year, when the days start to get a little longer and the weather gets a little warmer, we start to see clients coming in with sore knees, cramped calves, or sore backs.  The culprit is always the same - running.  I am not saying running is bad for the body, I think it is a good way to get some cardio with limited equipment and you can do a lot in a limited amount of time.  The problem is when people go from zero to hero.  They take off running 3-5 miles with the dust that has been collecting on their sneakers since October.  This brings us to our first pain-free tip...

Ease In To Your Running Program
Even if you could head out your door last fall and put in 5 miles easy on your Wednesday run, that does not mean your body is ready to go after a winter hibernation.  I hate to break it to you, but you are 1 year older and 6 months out of shape.  Start slow with your running, adding miles as you add consistent runs to your week.  General rule of thumb, only do what your body can handle.  If you feel your body breaking down or not recovering fully, the run was too long.  Remember, you run to be healthier and stronger, not to break your body down.  Which bring us to our second tip...

Allow Your Body To Recover
Overtraining will cause you to feel exhausted, suck your motivation, and potentially lead to injury.  Your body builds its strength during the recovery phase.  Muscles rebuild and grow and are able to handle a heavier load after recovery.  Take days off and start training early enough that you are not trying to cram miles in at the last minute.  Which leads us to our third tip...

Prepare
I don't mean buy cute running shorts that match your brand-new neon sneakers.  I mean prep your body for your race.  Get your goal mileage in at least a week before your race, fuel your body with the appropriate amounts of carbs, fats, and protein to get your energy up to the level of the Tasmanian Devil, and cross-train and stretch to prevent injury.  Use the challenge of the 10k to make your body healthier and stronger all over.

With just under 7 weeks to go, or in other words less than 50 days, you better start your running program for the BolderBOULDER.  Remember the tips: Start slow, rest your body, and prepare for the race.

For more information on how to prepare for the race, please email me at info@KoaFitUSA.com.

The Importance of Stretching

This week I was working with a new client in her 60's who was experiencing knee and low back pain.  The client rides her bike frequently and leads an active lifestyle so when she began to get pain she was shocked that it stayed with her for over a week.  She was frustrated that she had been consistent with exercise and yet she still wasn't strong.  I quickly let her know that it was not strength that was the issue, but her lack of mobility and range of motion.

I see this so often in my clients.  Motivated to improve their health and fitness through endurance activities like running, biking, walking, swimming, and dancing, they forget to care for their bodies with stretching, foam rolling, and massage.  Over time, the repetitious nature of these sports and activities start to take their toll on the body.  Joints become stiff, muscles break down, scar tissue builds up, and range of motion becomes limited.

This limited mobility can be a catalyst for many other breakdowns in the body.  It limits strength and power output by restricting the length a muscle can move and therefore how much of the muscle can be used.  Our bodies create compensation patterns to make up the difference in range of motion that can lead to pain and injury up and down the kinetic train.  The stress on tendons and ligaments increases as the muscles become less pliable and flexible leading to tendonitis and tears.

Luckily, there are simple ways to prevent and reverse limited mobility.  Look below to see the 3 most common:

Stretching

Stretching is the easiest and most convenient way to avoid injuries due to tightness and lack of flexibility.  Stretching can be done anywhere - on the living room floor, standing by a car, in a tent - and provides some of the best results.  Below are a few guidelines:

Guidelines

• Hold stretches for at least a minute, but can be held for longer.
• Make sure your back stays long and straight.  Don't try to gain more range by putting stress on your spine.
• Your muscles should be warm when you stretch.
• Add variety - don't repeat the same stretches every time.

Stretching Resources

Best Stretches for Biking

Best Stretches for Running

Everyday Stretch Routine

Foam Roller

The foam roller is a great way to stretch the connective tissue known as fascia.  Rolling can be like a self -massage if done correctly.  Rolling is the best thing you can do for tightness of your IT band, mid-back, and for knee pain.

Guidelines

• Roll slow.  Let your body sink onto the roller to get the full benefits.
• Be consistent.  The more you do it, the less it will hurt.
• Take your time.  Spend minutes not seconds rolling out your body.

Foam Roller Resources

Rolling The Legs

Rolling The Back

Massage

Getting a massage is the best!  It is also great for your body.  Having an experienced massage therapist target the tightness in your body is the most personalized way to gain range of motion.  It is usually the most expensive way as well.  Adding in a monthly massage will help limit your pain and decrease the chance of an injury.  Click below for links to find an experienced massage therapist.

Massage Resources

MFR/Massage Therapists

Massage Therapist Directory

Got Knee Pain?

I have a lot of clients come in complaining of knee pain. Mild pain that usually starts after they tried something new or after a heavy physical activity. In most cases, if you catch and treat the pain right away, you can get it to go away in a matter of days.

Building a strong core and a strong stability system around the knee are very important for any active person. Doing the stretches and exercises below BEFORE knee pain is present can help you prevent pain and injury in the future.

Single-leg Bridge - Lying on your back with your hands at your side. Keep one knee bent with your foot on the floor, other leg lifted at a 45 degree angle. Draw your belly button to your spine and tighten your core as you push off your heel and raise your hips towards the ceiling. Hold for about 2 secs then slowly lower your self to the floor. Repeat 10-12 times then switch legs.

Hip Abduction - Lying on your side with your head supported by your hand, bend your bottom leg so that your knee is directly below your hip. Straighten your top leg and flex your foot. Turn your knee and your toe towards the floor. Keeping your straight leg in alignment with your hip, raise it to the ceiling and down. Repeat 12-15 times then switch legs.

Plank - Starting on your belly, prop your elbows directly below your shoulders. Forearms and hands are flat on the floor. Tuck your toes under and gently lift your body up, tighten your core, until you body weight is being held up by your forearms and toes. Keep the belly button drawn to the spine and the butt low. Hold for 20-60 seconds.

Hamstring Stretch - While standing, straighten one leg out in front of you. Flex the toes up and , keeping your back straight, bend over towards your toes. Try to draw your chest to your knee and don't round your back. Your back leg should bend slightly and you should feel the stretch through the back of the leg. Hold for 40-60 seconds then switch sides.

Figure 4 Stretch - Start lying on your back. Bend your right knee and cross your left ankle over your right knee. Draw both legs towards your chest. With your right hand grab under your right knee. Your left hand should go through your legs and meet your right hand. Holds for 40 - 60 seconds then switch sides.

Hip Flexor Stretch - Kneel on one knee as if you were proposing. Make sure both legs are bent at 90 degree angles. Keep your core tight and try to tuck your tailbone under. Then slightly move your hips forward. You should feel a stretch down the front of your back leg. Hold for 40 - 60 seconds then switch legs.

ITB Foam Roller - Place the foam roller below your hip joint on one side. Cross the opposite foot in front. Staying on the side of your leg, roll the foam roller to right above the knee and back to the hip. This may be severely uncomfortable, but the results are instant. Do 8 - 10 rolls then switch legs.

As always, consult with a physician before starting any exercise program. The exercise and stretches above are suggestions not medical treatment. If your knee pain persists or stops you from performing daily activities, please consult your doctor.