How they PREVENT progress and how to fix them!
Alright, whether you’re a total treadmill junkie, an occasional outdoor enthusiast or a marathon warrior…you’ll need to listen up.
As a sports Physical Therapist and personal trainer to women for just about my entire 17 year career in this industry, its time I pulled down the curtain and revealed the insider secrets that will help you get to the next level…
without really doing are more running than you already are right now!
That’s not what you expected to her was it?
RUN LESS to increase your speed, lose more weight, stay injury free and recover faster!
A fitness dream come true? OH HELL YEA it is!
Here’s the 4 cardinal mistakes to avoid: (I’ve also included some quick fixes for each in order to achieve the most bang or your buck on your ON and OFF days!)
Mistake #1- Avoiding Strength Training (cross training)
Lack of appropriate hip and core strength leads to some of the most common injuries that side line most runners – ITBand syndrome, patella femoral pain, and all kinds of tendonitis. Cross training with weights also builds serious leg/core/arm strength which helps you run faster, longer, and recover more efficiently.
QUICK FIX: 2-3 times per week include a total body SMART resistance training workout like this one: Jump Squats, Step Ups, Single Leg Dead Lifts. 3 sets of 12 reps each. Add dumbbells as you progress.
Mistake #2 – No Tempo/Speed Training
The quickest way to reach a training/weight loss plateau is to run the same way every day, every week, every month. Getting too comfy with the same running speed allows your body to become super efficient and therefore you BURN LESS CALORIES. Training with speed – short bursts of increased pace via hills, sprints, or stairs increases your efficiency and endurance when you’re actually out on longer runs. Don’t waste valuable time ONLY on steady state/long runs, I.E. Run SMARTER, not harder!
=====>QUICK FIX: Make yourself uncomfy 1 time a week, do a shorter workout that includes speed training like this:
a) SPRINT at your fastest pace for 20 seconds, recovery jog for 40 seconds. 5x
b) STAIRS 1 flight at your fastest pace, recovery jog on flat land 1 minute. 5x
c) HILL REPEATS run up the hill at a moderate pace (faster than a jog), jog slowly down to the bottom. 5x
Mistake #3 – Inadequate Amount of Recovery Body Work
The main negative effect of running is the excessive tightening of muscles; this leads to all kinds of imbalances which lead to poor running form which leads to overuse injuries, among other things. Consistent flexibility and deep tissue work helps runners avoid the most common injuries – shin splints, knee pain, tendonitis, and ITB syndrome, to name a few.
=====>QUICK FIX: Get a hold of these 3 tools and you can take care of most if the damage yourself! Every runner must have:
a) The Stick: small rolling-pin for muscles. Calves/Quads/ITB 1 min x 3 sets each.
b) Foam Roller: large rolling-pin for muscles. Quads/Glutes/ITB 1 min x 3 sets each.
c) Stretching Strap: to assist in post workout static stretches. Hamstrings, TFL, GLUTES 5 x 30 seconds each!
SMART(ER) RUNNING + SAFE(R) RECOVERY + EFFECTIVE CROSS TRAINING = A Strong Healthy Woman!
Thanks for reading!
Laura Miranda MSPT, CSCS
Don’t miss this weekends boot camp class to raise money for the women’s charity Dress For Success!
