Long Run Friday: Training Aches & Pains

In honor of today’s long run with Theodora, I wanted to share with you some wonderful information I’ve been using to keep my training aches and pains at bay. Anytime I increase my weekly running mileage or intensity, I end up with tight hip flexors which affect my daily activities and my running form.

74138_1376955158715_1676948544_716614_4133841_nDuring marathon training I pushed through this pain, thinking that it was just something that came along with the territory. Of course, like any good runner I did hip flexor stretches once or twice a week after a run, used a stick or foam roller, and I tried to practice yoga every now and then. But, I never did anything to strengthen my hip flexors.

IMG_426663163_1406932988142_1676948544_763327_2938847_n Luckily, Fred Devito, half of the power team over at Exhale Core Fusion, sent me a few tips to help my hips and aching body during my new training period. exhale - mindbodyspa

Thanks for reaching out and asking for my opinion on your current situation regarding past training and current injuries.

I would have to say that by you training for the marathon without any other type of cross conditioning and not suffer some sort of set back is common, I have heard that scenario as well.

But the body doesn’t forget and what you are feeling  today with shin splints  and hip flexor inflammation is not necessarily caused by the training that you are currently doing, but rather an accumulative effect of muscle/ joint over use. But it may be the training that you are doing.

I ran distance in college and my hips and knees were fine, until about 5 years later, I couldn’t run any more.  The accumulative wear and tear from earlier running weakened the interior walls of my hip socket.  After that, even what I would consider normal activity created pain.  After an MRI, I learned that  I suffered a minor tear in my labrum and arthritis in the joint from bone touching bone.  The cartilage in my hip wore out in a genetically weak area of the joint and it didn’t manifest itself as pain until years later.

Joints have a built in obsolescence.  They wear out over time.   Every place I go, I hear people having hip or knee replacement surgeries.  That’s why when you chose exercise routines focus needs to be on positioning and alignment before movement to tax the muscles hard (they breakdown but they also rebuild). Cartilage, ligaments and tendons i.e. connective tissue does not have rejuvenation properties like muscle tissue so joints tend to just wear out or over stretch and ligaments and tendons over stretched  and need arthroscopic surgery to clip and stable them back to a functional shape.

Because of this fact, routines for functional fitness, meaning fitness that helps you with living a better lifestyle, need to be intelligent.  I know that you  are young enough to probably be my daughter, but age doesn’t matter!  If you abuse your joints with over use exercises it is only a matter of time before it comes back to haunt you.  Also another important point is to keep your activities balanced.  If you spin or run then you should be doing hip flexor stretches daily to balance out the tightness from so much hip flexion and over development of those muscle groups that are predominantly used (example, speed skater’s thighs).

If you enjoy exercise classes that focus on movement, choreography, quick changes and hardly any stretching, this is also a formula for injuries and we see it first hand when we get students from other studios come to core fusion or yoga at exhale.

We not only teach exercise we teach lifestyle and we educate our students on how to exercise safely to see results and avoid injuries.  Injuries can and will change your life, they should be avoided at all costs by making intelligent exercise choices based on balanced work of flexibility and strength.

The muscular system, like all other systems in the body, needs to be balanced. The problem is that most of the other systems of the body: circulatory, nervous, digestive, glandular are self regulating.  To balance the muscular system intelligent choices need to be made so this then comes a problem if people don’t stop and think about what activities they are choosing to do and future implications.

Fred’s great advice makes me appreciate all the cross training, yoga, and stretching I’ve added to my training plan this time around. However, it does make me realize that I need to be careful of building too many classes like 30/60/90 to my routine which also put a great stress on my joints.

Question: What are your thoughts in response to Fred’s suggestions?

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The One Thing No One Can Take Away

 

Good evening!! I hope everyone had a wonderful Thursday.  I can’t complain one bit as I woke up feeling much better and ready to take on the day!

I met Gabriela and Sara at Equinox for another wonderful Thursday spin class with Shaina. I’m always worried how people will enjoy classes but luckily Gabriela loved it too! Shaina went a little crazy on us and started getting very deep and preachy towards the end. I don’t usually like this but she made a good fact. Each day, we must figure out what is the one thing we do for ourselves that no one can take away.

Today’s class was more intense than normal with a few really tough intervals. I left class sweaty and tan! 🙂

IMG_0690After a quick shower I left the gym feeling refreshed and renewed. I think I sweat all the germs out during class!  IMG_0691Unfortunately, the weather wasn’t warm and sunny this morning. Instead it was sunny and felt like 9 degrees! My nose was already cold just a few seconds out of the gym!

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Today was a far less stressful day than yesterday and the workday went by very quickly due to all the productivity!

I enjoyed a few breaks for nourishment, but otherwise stayed busy all day.

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I left the office early to run a few errands and enjoy a relaxing evening at home complete with more delicious cereal.

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I am ready for a wonderful weekend, starting with a fun Friday!

  • Peanut Butter & Company Nutropolitan Museum event with Melissa and Sara
  • Long run with Theodora 
  • Mani & Pedi at Bliss Spa
  • A fun girl’s brunch
  • New York Junior League’s Winter Ball with Theodora and Bo

Until then, check out this amazing deal on Gilt Group today! Not a member yet? Click here to join!

The Ultimate Kit: Physique 57® 6 DVD with ball and pump

Question: What one thing do you do for yourself each day that no one can take away?

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A Workout Mash Up

Thank you guys for all your warm comments after last night’s post. It was definitely a stream of consciousness post and I have no idea what inspired me. I’ll definitely address some of your questions in upcoming posts. As always, leave any other questions in comments or feel free to email me!

This morning didn’t start very well. I’ve been popping Vitamin C like it’s my job. Three quarters of my team at work are sick and I woke up feeling stiff and could barely swallow. An extra hour of sleep, warm water salt gargle, sunshine, fun shoes, and green juice left me feeling much better.

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Look at that sunshine!!

I wasn’t craving my normal breakfast though. I treated myself to a delicious egg white omelet from Toasties.

IMG_0677 This delicious omelet included lots of veggies and was topped with fresh salsa! I enjoyed it with a side of grapefruit for an extra kick of Vitamin C!

IMG_0678My afternoon was a bit more stressful than I’d like but as always, Sara and Theodora were there for me! What would I do without awesome girl friends? I can’t really share details at this point but hopefully I’ll have some good news to share with you all soon!

I took out some of my stress during an evening gym session. I had a meeting with the Equinox special events manager before my workout and spent a few minutes brainstorming blog events!

Unfortunately, my workout didn’t go quite as well. I stepped on the treadmill, focused on doing four miles at a harder than normal pace. One mile into my workout I was bored, in a funk, and ready to leave. I knew some sweat would make me feel better so I decided to make today’s workout a mash up of workouts.

  • 2 miles at 6.3 pace on the treadmill
  • 20 minutes of weights focusing on arms, abs, and shoulders
  • 10 minutes on the stair climber
  • 5 minutes abs and planks
  • 1 miles at 6.7 pace

It wasn’t the four miles I’d intended to complete but at least it was a sweat fest that left me feeling a bit better.  I enjoyed what’s quickly becoming my favorite late night dinner: cereal!

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  • skim milk
  • banana
  • Fiber One
  • Kashi Puffs

The rest of my evening was spent trying to master the art of self tanning. Luckily, my friend Grace dedicated an entire blog post to this endeavor today.  IMG_0687IMG_0688 Hopefully I’ll look tanner tomorrow and won’t regret this decision. My products of choice were the ones Grace recommended:

Today’s health and fitness tip of the day has to do with vitamins! The key components you must look for in a daily vitamin are the vitamins B6, B12, D, E and folic acid. Check yours today!

Question: Do you self tan?

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