Past Mini Training Tips of the Week
March 17-22: Find the Perfect Shoe for You
Try on shoes in the evening as
feet may swell during the day.
Buy the shoe that fits you best,
not necessarily the most popular model.
Once you find a shoe that is comfortable, buy two pairs.
Rotate your shoes to increase
Break shoes in before wearing
them in competition (about 6 weeks prior).
Shoes should be replaced every 300-500 miles or 3-4 months depending on your
WATCH AN INTERVIEW
March 3-9: Tips for Easing Achilles Tendonitis
- Rest/Cross-train: Take it easy and let the Achilles rest. This is an overuse injury and trying to push through the pain will only drag it on. Cross-training will keep up your aerobic fitness without placing the same stress on your Achilles.
- Warm up: One of the main causes of tendonitis happens from abrupt movements that cause micro-tears in the tendon. These small tears are the result of sudden movements when the muscle is not warmed up.
- Over-pronation: Proper technique can prevent increased stress on your muscles. Excessive over-pronation is one of the leading causes of Achilles tendonitis. Ask your doctor or physical therapist if orthotics or inserts would help. A new type of running shoe also may help.
- Stretching: Remember to stretch BOTH the gastrocnemius and soleus
muscles to effectively treat Achilles Tendonitis.
Feb. 23-March 2: Core Strength Benefits and Tips
1. Core muscles include: abdominals, gluteal, scapular, and back muscles
2. Core strength can improve stride length and speed, and prevent injuries
3. Always engage your lower abdominals during core strength exercises
4. Recommended exercises (see video for demonstrations of each):
• Posterior Pelvic Tilt
• Lower Abdominal March
• Swiss Ball Bridge
Feb. 16-22: Running for Two
1) Running/exercising while pregnant can be safe and beneficial for mom and baby.
2) Check with your OB prior to beginning or continuing any exercise program.
3) Listen to your body and stop immediately if you have shortness of breath, lightheadedness, cramping or contractions.
4) Stay well hydrated and avoid exercising in hot/humid environments.
5) Running/exercising in your last trimester can be difficult. Try walking instead of running.
Patellofemoral pain syndrome is a result from physical and biochemical changes in the patellofemoral joint. Symptoms include anterior knee pain that typically occurs with activity and often worsens when descending upon steps or hills. It is usually caused by overuse, which is common among those training for a marathon.
Tips: One of the most common causes of patellofemoral knee pain is actually hip weakness. A “step test” is a quick way to check if hip and knee musculature are working well together for proper mechanics. Decreased flexibility of the quadriceps can increase patellofemoral compression and lead to increased anterior knee pain.
Now is the time to get started with a training program. Start slow and gradulatlly increase your mileage each week. You can download our free Training Tracker
to help you achieve your weekly goals.