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.

Post Skiing/Snowboarding Stretches

It's that time of year again.  All of our clients walk through the door complaining of tight hips, low back pain, pain in their mid-back and shoulders, and sore quads.  Just coincidence, you say?  Nope, it is ski and snowboard season.  A time when many of our clients and other active adults that live in the great state of Colorado drive 1-3 hours to their favorite resort, ski or snowboard for 3-6 hours, then immediately get in their cars and sit for the 1-3 hour drive home.  This results in every muscle in the hips and back to stiffen up,  lactic acid to build, and soreness to set in.

To prevent some of this soreness and stiffness that could lead to chronic pain, I put together a set of stretches that can be done outside, beside a car.  Great to do before you settle in for a long drive after skiing or riding, but also great to do after any activity or on long road trips.

Standing Quad Stretch

Holding on to the car for balance, shift all your weight on to your left leg.  Tighten your core, drive your left heel into the ground, and tighten your left buttock.  Bring your right foot up towards your butt and grab the top of your foot with your right hand.  Keep your tummy tight, gently push the front of your hip forward and use your butt to push your knee backwards.  You should feel a stretch in your quad and the front of your hip.  Hold for 1-2 minutes and repeat on the opposite side.

Hamstring Stretch

From standing position, put your right leg out straight in front of you and push your hips back behind you.  Your left knee should be slightly bent.  Hinge forward at the hips, keeping a straight back and push your tail bone out till you feel a stretch in your right hamstring.  You can flex the right toes toward the shin to increase the stretch.  Hold for 1-2 minutes and repeat on the opposite side.

Lateral Hip Stretch

Holding on to the car for balance, cross your right ankle over your left knee and push your hips back.  Your left knee should be bent and your weight should be in your left heel.  Hinge forward at the hips, keeping your back straight.  Push your tailbone out till you feel a stretch in the right hip/butt area.  Hold for 1-2 minutes and repeat on the opposite side.

Calf Stretch

Place both hands on the car and square your hips to the vehicle.  Step your right foot back, keeping your hips square, and push the right heel into the ground.  Keeping your right heel down, push your hips forward toward the car till you feel a stretch in your right calf.  Hold 1-2 minutes and repeat on the opposite side.

Shoulder Stretch

Use a pole or a towel for this exercise.  Grab the pole above your head, palms facing forward.  Tighten your tummy and pull the pole behind your head, squeezing your shoulder blades down and together and opening your chest and the front of your shoulders.  Be careful not to arch your back or let your rib cage pop out in the front.  Hold 1-2 minutes.

Side Stretch

Use a pole or clasp your hands together for this stretch.  Grab the pole above your head with palms facing forward.  Reach for the sky with your arms, lengthen your spine, plant your heels into the ground, and then slowly start to tip towards your right side.  Keep your hips still, don't let them shift to the left.  You should feel a stretch in your left side.  Hold for 1 minute and repeat on the opposite side.

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