Feb 24 2017
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Making it to the Start Line Injury Free

By | Training Tips | No Comments

The Centre for Sport and Recreation Medicine has been a proud medical sponsor of the Scotiabank Toronto Waterfront Marathon for 15 years. We’ve had the privilege of helping many runners make it to the start line and watch thousands of runners cross the finish line every year. New this year, we’re partnering with Canada Running Series to provide a monthly blog to support runners preparing for the race. Whether this is your first 5K or your 50th marathon, we wish you well in reaching your goal!

By: Alison Pinto, PT, FCAMPT, CAT(C)

As a Physiotherapist/Athletic Therapist, I often meet people only after they have sustained an injury and are looking for a solution to get back to their sport as soon as possible and advice on how to prevent the injury from recurring. By this point, a lot of them are frustrated because running was their form of exercise, a source for stress relief, and a method of accomplishing a new goal and now they can’t do it. So how do you save yourself from this frustration and avoid becoming sidelined by an injury? Here are some tips to help you make it to the start line of your race.

  1. Training

When choosing a training program, consider your current level of physical activity and running history. Training programs that have consistently high weekly mileage and high intensity runs (i.e. tempo runs, hill repeats, race pace runs) are best suited for people who have some prior running experience. Training programs that start with shorter distance and gradually increase to longer distances as well as start with steady runs and build to higher intensity runs are best suited for novice runners or those embarking on a new distance (such as 10 km to half-marathon or half-marathon to marathon).

In general, weekly mileage should increase by no more than 10% per week. This is due to the fact that muscles, tendons and ligaments take time to adapt to the forces placed on them when running and a larger increase in weekly mileage will often result in musculoskeletal injuries.  Another thing to consider is how far, how frequently, and how fast you are running. It’s best to change only one component at a time and to have a solid cardiovascular and muscle strength base before adding speed.

  1. Warm Up and Cool Down

The purpose of the warm up is to prepare your muscles, heart and lungs for more intense activity. Therefore, the warm up should mimic the movements you will be doing during the workout, but at a lower intensity. The warm up should be dynamic in order to gradually increase heart rate, breathing rate, and blood flow to muscles. For runners, this can include hip swings, high knees, butt kicks, heel raises, and light jogging. The cool down is mean to relax the body after intense activity.

Consider doing a light jog or short walk before completely stopping your workout in order to gradually reduce your heart rate and prevent blood from pooling in your legs (which may make you feel light headed or faint). Static stretches, held for 30 to 60 seconds, are best performed post-workout to restore muscles to their resting length.

  1. Cross Training

Cross training is considered to be any activity that is different from your primary sport. Whether it be cycling, swimming, weight training, or yoga, cross training is beneficial because it allows you to use different muscles or use your muscles in different ways so as to prevent repetitive and overuse injuries. Cycling and swimming are great low impact cardio workouts while weight training and yoga help build muscle strength, endurance and flexibility. Cross training can even be used as your recovery after a hard running workout to reduce muscle soreness.

  1. Dealing with Aches and Pains

When starting any new activity or increasing the intensity of an exercise, some soreness is to be expected. How do you know what is normal pain and what is a potentially an injury? “Normal” pain, also known as Delayed Onset Muscle Soreness (DOMS) occurs in the muscles that were worked due to micro-tears and inflammation. DOMS usually lasts 2-3 days and gradually reduces over time. Ice or light activity can be used to reduce DOMS. The good news is that the next time you workout at the same intensity, DOMS won’t be as bad since your body has adapted and become stronger.

“Bad” pain can occur in muscles too, but more commonly occurs in tendons and joints. There may be inflammation (swelling, heat, redness) around the area and the pain often lasts longer than 2-3 days. If the pain is lasting more than 5-7 days, is worsening, or is causing you to compensate in some way (i.e. limping while walking or running), it is best to seek help from a medical professional. Pushing through pain often leads to delayed healing as well as secondary aches and pains in areas that are compensating for the primary injury.

The Centre for Sport and Recreation Medicine has two locations in Toronto and a variety of health professionals to assist you in getting healthier, stronger and faster. Visit our website at www.torontosportsmedicine.ca for more information or to book an appointment with our staff.

 

 

Feb 23 2017
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Training Partners

The Benefits of Training Partners

By | General | No Comments

Running, long distance running in particular, is the epitome of individual pursuit.  It provides a mental break from the hustle and bustle of the work day, a chance to tune in to what’s going on with one’s body, and has the flexibility of being done whenever one decides to lace up and go.  However, on the days where it’s hard to get out of bed, or find the motivation to workout, a training partner or group may be exactly what you need!

Running partners/groups help create a tight-knit community in a very individual sport. While it may not be possible to train with others all the time, when the opportunity presents itself to meet up with others to run, take it!  There are so many benefits to running with others:

  1. Accountability: It can be hard to find the self-discipline get out of bed for a 6am run, especially on cold, dark mornings.  The temptation of hitting the snooze button and going back to sleep in the lovely warmth of a blanket cocoon can be too enticing. Setting plans to meet a running buddy or group will ensure you get out of bed in time.  The accountability will reduce the chances of skipping a run, slacking during a workout, or cutting the run short.
  2. Diversion: When you’re running with a friend, it allows for mindless conversation.  The act of running side by side without the intimidation of eye contact, creates an environment where it’s easier to talk freely and openly.  Some of our closest friendships arise from spending hours pounding the pavement alongside, talking about our life concerns, daily happenings and experiences.  Not only do these conversations clear our minds of clutter, they also help the miles fly by.
  3. Variation: Running with a buddy can provide a wealth of knowledge.  Everyone has their favourite running routes and more often than not, they’ll be different than yours.  Not only can you learn new running routes, but they may have different variations of workouts that could enhance your training.  Providing insight to new recovery modalities, articles, recipes, problem solving techniques, support in personal anecdotes, and cool upcoming events are a few of the benefits of a training partner.
  4. Performance: When running alongside someone, it’s an instant motivator.  Training with someone who is slightly faster pushes you to work harder to keep up, which can improve your performance.  Be careful to choose a comrade who isn’t too much faster so you aren’t pushing too hard and putting yourself at risk of injury.  An even-paced partner is ideal as it’s easier to work off of each other.  Not every day is going to be a good day for both of you, so on the days you’re feeling sluggish, they’ll be there to help pull you through and vice versa.  Plus, they won’t let you slack during a workout when they know you should be there stride for stride.  Everyone loves a wingman.
  5. Safety:  Like the old saying goes, there’s safety in numbers.  This is especially true for runners.  On dark morning and evening runs, it’s always better to have someone with you.  There are too many times where runners go out by themselves with their headphones in and are completely oblivious to those around them, and the potential safety risks.  Stick to familiar routes during the times where there aren’t many people around and plan to run with someone. Also, if you fall or get injured, someone will be there to help you get back home safely.

Looking for groups to run with? Check out of Q & A sessions with of some of the Vancouver Run Crews for an idea of which group might be a good fit. RunGuides.com also has a great list.

Feb 23 2017
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Scotiabank Toronto Waterfront Marathon Earns Third Consecutive IAAF Gold Label

By | Scotiabank Toronto Waterfront Marathon | No Comments

By: Paul Gains

For the third consecutive year, the Scotiabank Toronto Waterfront Marathon has been awarded an IAAF Gold Label, an accolade which solidifies its inclusion amongst the world’s most prestigious city marathons.

The news comes as no surprise to Eric Gillis. The three time Canadian Olympian, who finished 10th in the Rio Olympic marathon, has watched the event grow into a world class race from his position at the head of the field.

“If there are only five Gold Label marathons in North America and three of them are World Marathon Majors (Boston, Chicago and New York), known around the world, then Toronto is in pretty elite company,” Gillis declares. “I guess it shows how much work it takes to become a Gold Label.”

Gillis’ five fastest times have come in the Toronto Waterfront race – his personal best of 2:11:24 was recorded in 2014 –  and he treasures many personal memorable moments. One in particular stands out.

“Certainly qualifying for (the 2012 London Olympics) by one second in 2011,” he recalls. “Kevin Mackinnon was calling the race at the finish line that day and he got the crowd into it cheering and doing the countdown to my Olympic standard. That wouldn’t have happened in any other country.

“The IAAF Gold Label is good for Toronto, good for marathoning in Canada, good for elite marathoners. It is a fabulous option in the fall. The Gold Label is exciting and well deserved for (Race Director) Alan Brookes and his group.”

The 2017 edition is scheduled for Sunday October 22nd. With the IAAF Gold Label comes a level of respect amongst the world’s elite marathoners. Ethiopia’s Shure Demise chose Toronto on the recommendations of her countrymen and won the 2015 race nine months after setting an unofficial world ‘under 20’ best time in Dubai. Last year she returned to Toronto and successfully defended her title.

Demise, now an experienced 21 year old, notes that “in both years I have faced challenging weather and I had faced a difficulty of improving the (course record) time although the course is good and there were also good competitors.

“I should simply say ‘Wow.’ The organizers treated me in a very good way. All the people who were involved in the race they all were amazing and, if I get the chance, I would like to thank all the people who were at the Toronto Marathon. I have a plan to go Toronto (again) if things would be right for me and, of course, I want to be a three times winner.”

Stringent criteria must be met for a race organization to earn an IAAF Gold Label. For instance, the race must have a minimum of five men and five women from five different nations. They must have reached Gold Label standards of 2:10 and 2:28 respectively in the preceding 36 months or finished in the top 25 at the Olympics or World Championships marathons.

The certified course must be entirely closed to vehicular traffic and water and sponge stations set up, as per IAAF regulations, with electronic timing for all participants. A giant screen at the finish area for spectators and media to watch the race is another mandatory requirement.

After the race is over, a minimum of twelve anti-doping tests must be carried out (six men, six women) and media must have access to the leading athletes. One other major criterion is that the entire race must be available to a domestic and to an international audience of at least five countries, either through television or live streaming. Last year’s Toronto Waterfront Marathon was live streamed to 129 countries.

Internationally, the Scotiabank Toronto Waterfront Marathon has a stellar reputation. Here at home it is the flagship event in the seven race Canada Running Series and, for the third year running, it will double as the Canadian Marathon Championship. Athletics Canada’s CEO, Rob Guy, praises the event and has confidence in the organisation.

“The Gold Label means that it’s a great event,” he says. “And, for that reason we are proud to associate with the Scotiabank Toronto Waterfront Marathon. It is great that they are the host of our championships and the athletes have great competition and the opportunity to make some money.

“Our national championships are important to us and trying to our best to get our best athletes there is important. Moving forward, performances at national championships are going to weigh into selection for our teams.”

Race Director, Alan Brookes, speaks of the label as the ultimate reward for a great Canada Running Series team effort.

“It’s an enormous honour, enormous prestige to be recognized on the highest international stage. It puts our race, our city and our country in the ‘premier league’,” he declares. “When we started organizing road races in the mid 1980’s people used to tell me, “Alan, if you want a decent race you’ve got to go to The States. It used to drive me nuts.”

“That’s changed, and the Gold Label is recognition by the global governing body of our sport, that Toronto has a world-class marathon.”

Brookes is quick to acknowledge the involvement of title sponsor, Scotiabank, whose longevity sponsoring elite marathons is surpassed only by John Hancock in Boston.

“This will be the twenty-first year with Scotiabank,” says Brookes. “Their unwavering partnership has given us the support and stability to focus on building and growing the event.

“With their support we have been able to bring innovations to Canadian road running like the Scotiabank Charity Challenge and Scotiabank Neighbourhood Challenge, leading-edge race-organization technology as well as an international-class field.”

Brookes emphasizes that a Gold Label means it’s an outstanding marathon experience for runners of all abilities. For more information and entry see STWM.ca

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Feb 22 2017
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Join Canada Running Series at the 2017 Ragnar Relay!

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Canada Running Series has partnered with the two Canadian stops of the 2017 Ragnar Relay! Use your Canada Running Series discount code when registering and look out for the CRS booth in the Ragnar Village!

Enter code CANCRS17 to save $100 on your team entry. Please note that the discount must be applied at time of registration and cannot be applied retroactively or used with any other promotion.

Reebok Ragnar Niagara

May 19 – 20, 2017

Reebok Ragnar Relay Niagara is a 300-ish kilometer running relay race through the most breathtaking parts of Ontario, happening on May 19-20th! Your team of 12 members (or ultra team of 6 members) will run relay-style starting on Friday, run through the night, and finish on Saturday. This running adventure kicks off in the quaint town of Cobourg. From there your team will conquer kilometers of rolling hills as you pass farmlands, beautiful vineyards and views of Lake Ontario from the Waterfront Trail. As night falls, electrified views of Toronto, stars, and runners with headlamps light up the night. Reebok Ragnar Niagara finishes at the majestic Niagara Falls where you and your team can admire the view and marvel in your grand accomplishment.

Click here for details.

 

Ragnar Trail Cottage Country – ON

September 8 – 9, 2017

Ragnar Trail Cottage Country-ON presented by Salomon is a brand new trail running adventure coming to Ontario on Sept. 8-9, 2017. Only 90 minutes from Toronto, right outside of Orillia lies an adventure seeker’s paradise known as Hardwood Ski and Bike. Your team of 8 members (or 4 ultra members) will conquer a set of three trails, or “loops”, that start and stop at Ragnar Village. Teams start on Friday morning, run through the night with headlamps, and finish on Saturday. When you’re not running, you’ll enjoy camping with friends, bonfires, s’mores and party vibe that is unique to Ragnar.

Click here for details.

 

Feb 20 2017
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The Benefits of “Pre-Hab”

By | Uncategorised | No Comments

Physiotherapists, massage therapists, and chiropractors are often associated with injury and rehabilitation. However they also have an important role in prehabilitation: the process of enhancing the functional capacity of the individual to enable him or her to withstand the stresses of training and reducing the chance of injury.

Prehabilitation or “pre-hab” can be many different things. Preventative physio, massage or chiropractic treatments; strength training; cross training; and stretching all fall under the umbrella of pre-hab.

Physiotherapists can provide a screening of the body in order to see how it’s functioning. Assessing an individual’s flexibility, mobility, core strength, running mechanics, shoe wear and posture can give light into where potential injuries may occur, and why certain injuries have manifested in the past. After determining where any instabilities and weaknesses are located, the physio can offer suggestions on how to improve these areas and what exercises would be beneficial to implement into one’s training regime.

Massage therapists are often an integral part of the team behind many high level athletes and as such should be incorporated into any runner’s maintenance regime. While personal therapy like foam rolling is great for keeping injuries at bay, the expertise and knowledge of a registered massage therapist (RMT) is better for treating nagging niggles. While sport focused massage may not be as relaxing as a massage at the spa, it’s far more beneficial. RMTs work with a variety of techniques to reduce scar tissue, muscle knots/adhesions, and increase muscle function. They are an excellent way to ensure your muscles and tendons are working as efficiently as possible, as well as a multitude of other benefits.

Chiropractors offer a manual approach to conditions relating to the neurological, muscular, and skeletal systems of the body. Through different treatment modalities and spinal manipulations, chiros can help alleviate pain, muscle imbalance, or joint restriction. By aligning the spine and releasing any restrictions in the joints or muscles, it decreases the likelihood of developing compensation patterns or muscle imbalances.

Utilizing these resources, especially if you have extended medical coverage, is totally worth doing. Not only will it help to reduce your risk of injury, it will provide a better understanding for the way your body moves and functions.

Stay tuned over the coming weeks as we add advice from local practitioners to help you develop your pre-hab plans!

Feb 16 2017
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Avoiding the post-race blues

By | General | No Comments

Post-race blues are commonly experienced after any big goal has been accomplished.  From running your first 5k, to obtaining the elusive Boston Qualifying time, there’s a lot of time and effort that goes into the buildup for a race.  The same questions bounce around in everyone’s head: “What now?”; “What’s next?”; and “Do I want to do this again?”.  Similar thoughts and feelings are experienced when a race is unexpectedly cancelled.  All the hard work and effort that was focused on this one event can feel as if it was all for naught.  So when a race doesn’t go according to plan due to poor pacing, subpar weather conditions, or injury, it leaves people disgruntled, especially when it’s something out of their control.  If this is something that sounds familiar, here are a few ways of getting over the post-race blues:

  1. Debrief.  After any race, it’s always a good idea to go over the pros and cons from the race.  Start by listing off the good things that happened as it’s instinctive to leap onto what went wrong.  When analyzing the problem areas, you’ll learn about what did work, how to rectify any problem areas, and what you can do to improve next time around. Write down these notes, and visualize how to make the next training cycle better, faster, and more fun for smoother sailing into the next event.
  2. Set a new goal. Once a race is said and done, it can be hard to find the motivation to run again. Having just put your body through months of training, your body requires ample recovery time post-race and this is the ideal time to set a new goal.  There are so many great races throughout the year that signing up for a race in a different distance, city, or sport is an easy way to keep the training momentum going.
  3. Mix it up. After debriefing, the dos and don’ts that were experienced can spark some training changes when building to the next race.  Incorporate different training regimes like spin classes, strength sessions, and swimming, or find a group to train with that may provide new ideas for different running routes and workouts.  By keeping training fun and exciting it helps to keep the motivation up, and the blues at bay.
  4. Keep things in perspective.  Things typically happen for a reason. The reason may be unclear initially, but when you look back down the road there are things that point out why something did or didn’t work out as you had planned.  It’s important to remember that although sacrifices are made to execute a training cycle properly, there is a lot more to life than that one race.  This isn’t meant to downplay any goal that’s been achieved, big or small, it’s just a way to keep it in perspective.  At the end of the day, friends and family will be cheering and supporting you no matter the outcome; there will always be another race to sign up for, and you’ll have learned something about yourself that you didn’t know before the journey began.

Post-race blues are likely, but not inevitable.  Keep moving forward, sign up for your next event, and keep that training routine rolling!

Looking for your next event? Find the next Canada Running Series event near you!

Feb 14 2017
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Council for Responsible Sport – Inspire Certification

By | Scotiabank Vancouver Half | No Comments

Canada Running Series has a longstanding commitment to producing sustainable events in our community and is excited for the Scotiabank Vancouver Half-Marathon & 5k‘s invitation into the Council for Responsible Sport‘s Inspire program! The new Inspire program recognizes the sustained commitment of events that have been certified multiple times and challenges them to mentor industry peers and share their stories. The Scotiabank Vancouver Half-Marathon & 5k is the fourth event to earn Inspire status and the first to do so in Canada. It is the second event to earn Inspire status at the Gold level.

“The Inspire program grants events and organizers with proven records of hosting certified responsible events a position of exemplary leadership within the community of organizers positively influencing the sports events industry,” said the Council’s managing director Shelley Villalobos.

“We are pleased to welcome the Scotiabank Vancouver Half-Marathon & 5k to the Inspire program this year. We hope to elevate the level of attention to the exemplary work organizers have been doing for several years now with regards to zero waste, procurement, access, and community legacy at the event.”

Highlights of achievements in the past include:

  •  98% Waste Diversion Rate for our Expo, Start Area, Finish Area, and course with Green Chair Recycling
  • All discarded clothing from Start Area collected and donated to shelter programs
  • Majority of food purchased is locally and/or organically produced, with surplus food being donated to local food banks
  • Striving for Carbon-Neutral – all event operations and 50% of local participant travel was offset with carbon credits in 2015
  • Free post-event shuttles and bike valet reduce two-way trips and car drops
  • Marketing materials are printed using biodegradable inks on FSC certified paper

In 2017, the Scotiabank Vancouver Half-Marathon & 5k will expand upon these achievements by replacing all generators at the start/finish venues with pollution-free power stations and solar panels. Recycling and waste reduction initiatives will continue to be fine-tuned and the event will expand upon the bike valet program in Stanley Park.

Events may opt into the Inspire program on an invitation only basis after earning two consecutive certifications from the Council (certification is good for two years). The Scotiabank Vancouver Half-Marathon & 5k earned an invitation in 2017 after first becoming certified in 2013 at the Silver level, and earning a recertification at the Gold level in 2015. Program participation entails three core requirements including annual reporting on key performance indicators, mentorship of another event or organization on a specific aspect of their responsible sport programming and sharing the event’s responsible sport story publicly.

Feb 13 2017
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Why Runners Participate in Event Fundraising

By | Scotiabank Charity Challenge, Scotiabank Vancouver Half | No Comments

The Scotiabank Charity Challenge supports over 80 different charities each year through the Scotiabank Vancouver Half-Marathon & 5k. Each charity has a unique story and background for how they were founded and came to be a part of the Scotiabank Charity Challenge. The Royal Columbian Hospital Foundation is just one of these stories and they have been a huge part of this event for many years as they fundraise for the neonatal intensive care unit (NICU), largely in part to the Van Marrewyk family.

The Van Marrewyk family experienced incredible care for almost two months at the Royal Columbian Hospital (RCH) NICU after the birth of their triplet daughters. Their appreciation led to the establishment of an annual 5k Christmas-time walkathon for friends and family in support of the NICU at RCH that raised over $110,000. Wanting to further their fundraising efforts, the Van Marrewyk’s and the RCH Foundation saw the advantage of the Scotiabank Charity Challenge and decided to take part. The RCH Foundation has raised over $125,000 since 2013 with the focus being on supporting neonatal care.

Making every step count is more than just participating in the event. The Charity Challenge program allows participants to run for the sake of others. Runners and walkers are given a unique opportunity to band together and fundraise for local charities of personal significance, creating a more meaningful race experience. The social aspect of a race is greatly enhanced with the camaraderie between friends, family, coworkers, and like-minded people as they work towards supporting their chosen charity. Helping the greater good is incredibly motivating, especially when individuals set personal goals for both their own race and their fundraising targets through their support both physically and financially.

In the Scotiabank Charity Challenge, Scotiabank covers all of the fees associated with online fundraising, allowing 100% of the funds that have been raised to go directly to the charity of your choice. Over $50 million has been raised nationally through the Scotiabank Charity Challenge from thousands of people running or walking in honour of loved ones, or to simply raise awareness and give back to their community.

No matter what distance you take part in or what amount you raise, your contribution makes every step count for charities in our community.

To take part in the Charity Challenge, sign up as part of a charity team when you register for the Scotiabank Vancouver Half Marathon & 5k today! A list of current charities is available here with more being added every week.

Feb 06 2017
0

Intro to Foam Rolling

By | General | No Comments

Foam rolling is well-known in the running world, and for good reasons. Essentially it’s like having a personal massage therapist at home, that can benefit your running in so many ways. Training and hard workouts can cause little tears in your muscles that then rebuild to make muscles stronger. Sometimes these adhesions bunch together forming knots that can limit the movement of the muscle, thereby putting it at risk of injury. Foam rolling can help to break down these knots and return your muscle to full function. Rolling isn’t limited to the rehabilitation of injured muscles; it can be a beneficial tool in every aspect of training:

  • Boost your workout.  Maintaining fluid muscles contractions can enhance their mobility, range of motion, and improve posture while sitting, standing and moving around.  Improving general muscle function will translate into better workouts by having the muscles function at their full potential.  Foam rolling as part of warmup will helps to prime the muscles for the workout by increasing blood flow to the muscle and reducing muscle tightness that could negatively affect running form.
  • Reduce muscle soreness. We’ve all be victims of delayed onset muscles soreness (DOMS) which is the pain and stiffness in muscle that occurs from lactic acid buildup after hard workouts or an activity your body isn’t accustomed to.  Incorporating foam rolling into your cooldown can help to increase blood flow to the muscle, flushes out leftover lactic acid, primes the muscles for light stretching and helps your muscles repair.
  • Prevent injuries.  A lot of running injuries can come from having tight muscles that pull on joints and cause imbalances.  Rolling before a workout can help to remind the muscle to relax and reduce any compensation from excessively tight muscles.  Plus it’ll ensure that all the proper muscles are being used throughout the activity.

When using a foam roller, these are some general tips to keep in mind:

  • Roll back and forth over the targeted area for 30-60 secs.
  • If there is an exceptionally tight spot (aka a trigger point), work on the knot/adhesion then move onto a different area.  Return to the original tight spot to work on the muscle once it’s had a chance to relax.
  • Refrain from rolling over bony areas such as your knee caps.
  • If you have an injury, be cautious rolling over the affected area.  Too much direct pressure could worsen the issue.  Instead roll the areas around the injury to help loosen the surrounding muscles.
  • “Hurts so good” sensations are acceptable, but any pain that causes you to wince is best to avoid.

Here are the top 5 areas for runners to roll and how to do it:

  1. Quads:
    1. With both quads on top of the rollers, support your weight with your hands on the floor.
    2. Utilizing your arms for leverage, move the roller up and down the entire length of the quads being careful to avoid the kneecaps.
  2. Calves:
    1. Place both calves on top of the rollers and place your arms behind you to support you in a seated position.
    2. Move your hips back and forth to move the roller along the length of your calves.
  3. Hamstrings:
    1. Either place both hamstrings on the roller, or for a more intense roll cross one leg over the other with the roller under the lower hamstring.
    2. Using your arms as leverage, move your hips back and forth (similar movement to when you roll your calves) to move the roller along the entire hamstring.
    3. If doing one leg at a time, switch sides and repeat.
  4. IT Bands:
    1. Lying on one side, rest your hip on the roller.  Using your arms to support you, bring the opposite leg into a position that helps support your body weight.
    2. Slowly move your body along the roller around where the seam on the outer side of your pants would be.
    3. If it’s especially tender, don’t roll directly on the IT Band and focus on rolling the outer edges of your quads and hamstrings by slightly tilting your body forwards/backwards on the roller.
    4. Switch and repeat on the other side.
  5. Glutes:
    1. The glutes are a big contributor to injuries in runners.  Essentially using the same form as the IT Band, place one butt cheek on the roller and move it back and forth from the hip into the quad/hamstring region.
    2. Switch and repeat on other side.

Useful videos on technique can be found on YouTube for further guidance.

Jan 23 2017
0

Habits for a Better Morning Workout

By | General | No Comments

Not all of us are bright-eyed and bushy-tailed first thing in the morning, and even those who are need a little planning to jump into a workout as soon as they’ve stepped out of bed. Rolling out of bed to a hot cup of coffee and breakfast sounds much more appealing than lacing up your shoes and heading out into a cold, dark morning. However, research shows there are many physical and psychological benefits to working out first thing in the morning: increases metabolism which keeps calories burning throughout the day; promotes endorphin release in the brain which improves your mood, positively starting your day; provides a sense of accomplishment knowing you’ve finishing training before the workday begins; and it can increase mental capacity allowing you to be more productive throughout the day.

If you’re someone who struggles with morning workouts, here are a few tips that can make it easier:

  1. Prep and plan: if you know it’s going to be a battle getting out of bed, have your clothes laid out, your music uploaded and iPod charged, and any extras you may need (credit card, gym membership, equipment etc.). This will eliminate any frantic hunts for your favourite shorts or headphones and will get you out the door in a jiffy.
  2. Set an alarm, or maybe two: There are several ways to ensure you actually get up in the morning. If setting one alarm isn’t enough, set two. Light alarms that gradually brighten the room as the scheduled wake-up time approaches are far less annoying than a blaring alarm clock. However if those are too passive, go for setting an alarm that is placed far enough away so that you’d have to get out of bed to turn it off. It’s easier to stay out of bed once you’re already up!
  3. Drink up: The average person sleeps about 7 hours per night, which is a long time to go without drinking any water. Water loss occurs during sleep through every exhalation, so get into the habit of drinking a glass or two of water as soon as you get up. Even the slightest bit of dehydration can reduce exercise performance. Be sure to drink up before, during and after your workout. For vigorous workouts, add some electrolytes into your water to help retain water in your system when you need it most.
  4. Eat something: It’s important to eat some kind of food prior to a workout. Typically you haven’t eaten for 8+ hours, so consuming a carbohydrate- and protein-rich snack/meal is ideal. Opt for slow releasing carbs like oatmeal, whole-grain toast, or an apple and pair it with a protein source such as eggs, Greek yogurt, or nut butter. Try not to consume too much fat before a workout. Some nuts or avocado is great, but no greasy bacon breakfast sandwich otherwise your interval session will be runs between bathroom stops. A proper combination of macronutrients will stabilize your blood sugar levels and be a great fuel source before intense exercise.
  5. Warm Up for a little longer: No matter how much you move around while sleeping, it’s not enough to leap out of bed and start a workout immediately. A longer warmup is necessary for a few reasons: it primes your nervous system for higher levels of energy exertion; it increase mental acuity; it loosens and lubricates your muscles and tendons; it increases your heart rate, respiration rate and oxygen delivery to working muscles. Incorporate some lower back exercises as well for increased mobility and stability, especially if you’re prone to back stiffness.
  6. Consistency is key: Waking up early and getting your workout done early becomes easier the more often you do it. Turning this into a positive habit that can be maintained throughout busy work weeks and everyday life is beneficial when time is limited and you want to continue working towards your goals.