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A Healthy Gut for a Healthy Brain

Can probiotics help your improve your mood, control food cravings and positively affect your mental health?
When we hear the term “gut bacteria” or “probiotics” we often think about gut health, and likely bowel movements. Maybe you’ve even heard that having good gut ecology (more good bacteria than bad) will strengthen your immune system. But emerging research is now showing that our gut bacteria have far greater reaches in our body than just the intestines, and may also have an effect on our mental health.
“The brain–gut axis” is a term being used to describe the interconnectedness of these two areas of the body. The intestine has its own nervous system and generates many of the same neurotransmitters that the brain generates. Your brain is also able to send signals to your gut, and your gut can talk to your brain through hormones stored in gut cells.

What does this mean? It is estimated that there are 10 times more bacteria in our body compared to the number of human cells. This can equate to up to 1.5kg of weight in the gastrointestinal (GI) tract, and there are up to 2000 different species of bacteria. These bacteria not only help with digesting food, manufacturing vitamins and regulating our immune system, but also have an impact on food cravings, mood and inflammation.
The foods that you eat not only fuel you, but fuel our bacteria as well, and so have a direct relationship on the type of bacteria in charge in the gut, as well as which messages get set to the brain. These include the “feed me” and “I’m full” hormones ghrelin and leptin, as well as the “feel-good” or “stressed” signals from neurotransmitters like serotonin, dopamine and tryptophan.
How can we improve our gut bacteria? Eating a healthy balanced diet that is rich in vegetables, low in sugar, and as minimally processed as possible will help give you the leg up on creating the best environment. However, supplementing with probiotics can help re-establish or rebalance the gut ecology quickly, especially after a course of antibiotics.
In 2007, Cani and Delzenn published in the Journal of Current Opinion of Clinical Nutrition & Metabolic Care that oral probiotics can affect neurotransmitters including tryptophan, serotonin, dopamine, acetylcholine and GABA, having a big impact on mood regulation. Further, we are seeing more clinical research from psychiatrists who are using probiotics in the treatment of anxiety and other mental health disorders.
Does this mean you should go out and load up on probiotics? Maybe, but maybe not. As with most things it’s better to consult with a qualified health practitioner, such as your nutritionist or naturopath. They can help you decide what is best for you in terms of dosage for optimal effectiveness.

References:
The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Marilia Carabotti, Annunziata Scirocco, Maria Antonietta Maselli, and Carola Severia
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Hamstrings

The hamstrings are a group of three muscles located on the back of the thigh. They originate from the bottom of the pelvis, and insert just below the knee. Due to their anatomical orientation, they act as powerful extensors of the hip, and flexors of the knee.
The hamstrings play a major role in keeping us upright, and are therefore under constant stress as long as we’re on our feet. This constant low-level contraction may cause increased muscle tone in the hamstrings even when they are at rest. Along with this tendency to become hypertonic, the hamstrings also compensate for weak glute muscles, also extensors of the hip. Prolonged sitting, especially with poor posture, can lead to glute and low-back weakness. This combination of low-back and glute weakness, paired with hypertonic hamstrings, leads to a posterior pelvic tilt, which significantly increases the chance of low-back injury.
Since the hamstrings cross two joints, stretching them can prove challenging. Many people associate a feeling of burning down the entire length of their leg with a good stretch, but in reality this burning is caused by the sciatic nerve being stressed. In order to effectively stretch the hamstring, the low back must remain straight and the knee slightly bent. By further initiating a forward pelvic tilt, more stress is placed on the hamstring to lengthen. The feeling should be localized to the back of the thigh, and should be absent of sharpness or burning.
Experiencing difficulty with form, flexibility, and ranges of motion? Book a physiotherapy assessment.

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Protein: Your Muscle-Recovery Bestie

Protein is a macronutrient that helps with muscle recovery, and is also an energy source. There are nine essential amino acids, which humans need, that help with muscle growth and repair. When looking at whole-food sources of protein, you want to ensure that you are getting a “complete” source of protein, meaning it contains all nine of these essential amino acids.
Complete sources of protein include meat, eggs, milk and soy.
The recommended daily protein requirement for adults is 0.8 grams per kilogram of body weight. If you are exercising regularly, or you are an athlete, you will need more protein in your diet. Most people don’t have trouble getting their protein through well-balanced meals throughout the day; meat and meat products contain more protein than most plant-based sources, but vegan and vegetarian athletes shouldn’t worry—you can get your daily intake of protein through a variety of foods.
A list below are some foods and their protein content:

Consuming a combination of simple carbohydrates and protein (3:1 ratio of carbohydrates to protein) within 30 minutes following a workout, either through a shake or meal, can improve your muscle-recovery time. The added carbohydrates help deliver the protein to the muscles, meaning that you’re ready to go for your next gym session sooner!
Snacks and meals that contain high-quality, low-fat protein (eg. chicken, fish, and egg whites) can help with with muscle repair. If you require a higher protein intake, there are many different supplemental protein powders you can use.
Wondering how protein can help with training and muscle recovery? It’s a bit more complicated than you may think as individuals vary on their requirements. You may use the above information as guidelines, but getting some specific guidance on this will help design proper quantities for you.
Meal planning services are now offered at our King Street and Rosedale locations. Contact us for your initial assessment.
References
• Campbell, B., et al. “International society of sport nutrition stand: protein and exercise,” Journal of the International Society of Sports Nutrition, 4:8 (2007)
• Kerksick, C., et al. “International society of sport nutrition stand: nutrient timing,” 5:17 (2008)

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Top Three Motivational Workout Strategies

That statement is so true. Every so often, it is tough to maintain the energy that existed when you started your new routine. Even dedicated folks have the potential for a funk. Whether it’s a lack of sunshine, work stress or just not enough positive energy around you, sticking with your plan can be a challenge. Here are three simple but really effective ways to keep yourself engaged for the next six weeks and beyond.
1.       Each morning, do these three things as soon as you wake up:
a.       Bathroom visit
b.      Grab pen/paper/organizer and take 60 seconds to organize; A) what time you will work out; B) what you will do in your workout (hint: make it something fun/different/interesting); C) where you will have lunch and what you will eat.
c.       Go about your morning routine as usual.
The Key: Only take 60 seconds. You shouldn’t need more than that. Let’s face it, 60 seconds will not have a negative impact on your morning but will have a huge positive impact on your success for the day.
2.       Get a Buddy
Yes it’s cliché and yes, it will take a bit more planning. But wow, what a difference it makes for you staying on track. Accountability is like that. Your buddy can be a friend, family member or a trainer, it doesn’t matter. The only thing that does is that you are now responsible to someone else. A bonus in this scenario is that each of you can take turns planning the workout as above. Now you have variety built in as well.
3.       Do something you enjoy
You know those people that bug the hell out of you because they are so committed to getting to their workouts? Their secret is that they have found something they love to do. Would anyone else submit themselves to doing things over and over, long term, if they disliked them? Of course not.
If it’s sports, do sports. If it’s rowing, do rowing. If it’s classes, do classes. If you don’t know, try activities that interest you. Something out there will be fun.
That’s it. Simple but so effective. The great thing about the three points above is that they apply at any time of the year. Whenever your motivation lags, employ some version of these tips to continue taking steps forward. Even small steps get you to a destination.

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Fat Loss: Five Reasons You Never Thought Of

Our good friends at Precision Nutrition are always putting out well researched, solid information on, you guessed it, nutrition. This article is an excellent read on some more practical reasons why fat loss is so important for those carrying too much. This is timely given how many people are in resolution mode. If the snippet below is of interest to you, click on ‘read full article’ to educate yourself further.
“Avoiding heart disease and looking ‘fab’ aren’t always great reasons to lose weight. However, here are 5 immediate and significant ways your life can change when you trim the fat…
I’d like you to join me in a thought experiment.
I promise there’s a point to it. In fact, we’ll soon talk about why most popular reasons for losing weight are either uninspiring or scientifically worthless.”
READ FULL ARTICLE

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Shoulder Injuries in Tennis Players

Overview: Shoulder injuries are repeatedly seen to impact the careers of tennis players at all levels of play. The shoulder complex comprises 4 different joints, each contributing to the great amount of mobility and stability seen during complex shoulder movements. When this delicate equilibrium between mobility and stability is compromised, the shoulder is vulnerable to injury.
Why is the shoulder so vulnerable to injury?
Large forces go through the shoulder joint during the tennis serve as energy is transferred from the ground up: ground reaction forces → legs/hips/trunk → shoulder/upper arm
*a break in a link in a proximal segment will create larger demand on the next segments, like the shoulder

What provides stability and mobility in your shoulder during movement?

Shoulder MobilityShoulder Stability
Shoulder blade control is vital during the serving motion as it (1) provides a stable base for the arm, (2) rotates upwards to get it out of the way from the arm, (3) moves around the rib cage, and (4) provides a stable base for muscles in the shoulder and upper backStatic stability: provided by your bones, ligaments (at end of range of motion), and joint capsuleDynamic stability: provided by your muscles (at the beginning of the cocking phase of the serve)

When is the shoulder vulnerable to injury?
There are five phases of the tennis serve: (1) wind up (knee flexion, trunk rotation), (2) early cocking, (3) late cocking (position of maximal demand on the shoulder as you reach up and back), (4) acceleration phase and (5) follow-through. During the late cocking phase, it is your rotator cuff muscles’ job to stabilize the shoulder while it is in a position of extreme range of motion. If your stability or mobility is compromised during this phase, you can develop impingement syndrome, which is one of the most common tennis injuries. Some even call it ‘tennis shoulder.’ Impingement syndrome can occur when lifting the arm between 60-120º of abduction (sideways lifting) or when the lifted arm is rotated inwards. The pain is caused by one of your rotator cuff muscles getting pinched and aggravated. Repetitive impingement can lead to structural damage (e.g. rotator cuff tears).
What are your treatment options?

  1. Conservative management, including physiotherapy will focus on correcting the anatomical, physiological and bio-mechanical systems at fault. Problem areas can include the kinetic chain, shoulder blade function, and the role of static and dynamic shoulder stabilizers.
  2. Modalities will help speed up the healing of injured tissues. In more acute injuries, ultrasound and high-power laser therapy can be useful. In chronic injuries, shockwave therapy can be more beneficial. Electro-acupuncture can also be used as a complementary therapy in both acute and chronic injuries.
  3. Plasma-rich platelet injection (PRP) is a biological treatment involving injection of a portion of the patient’s own blood consisting of a higher platelet concentration to promote healing of damaged tendons, ligaments, muscles and joints.
  4. Local anaesthetic and steroid injections decrease pain and inflammation (e.g. cortisone injection)
  5. Surgical intervention involving debridement of damaged rotator cuff tissue, subacromial bursitis, bone spurs and osteophytes, with repair of rotator cuff tears are typically used as a last resort.

References

  1. Ellenbecker, T.S. “The Relationship between Stroke Mechanics and Injuries in Tennis”. High Performance Coaching; The USTA newsletter for tennis coaches. 2006;8(2):2-10.
  2. Laudner, K. and Sipes, R. “The Incidence of Shoulder Injury among Collegiate Overhead Athetes”. Journal of Intercollegiate Sport. 2009;2:260-268.
  3. Mei-Dan, O. and Carmont, MR. “The Role of Platelet-Rich Plasma in Rotator Cuff Repair”. Sports Med Arthrosc. 2011;19(3):244-250.
  4. Kovacs, M. and Ellebecker, T. “An 8-Stage Model for Evaluating the Tennis Serve”. Sports Health. 2011;3(6):504-513.
  5. Van der Hoeven, H. and Kibler, WB. “Shoulder Injuries in Tennis Players”. British Journal of Sports Medicine. 2006;40:435-440.

 

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Sports Drink Nutrition

Athletic Replenishment: Healthy Alternatives to Commercial Sports Drinks

Are your children the super-active or athletic type? Chances are they’ve been having a little too much artificial sugar and colourings around sport — not your fault! Advertising pushes electrolytes drinks, such as Powerade and Gatorade, on adults and small children to “enhance sports activity,” but little do they explain that these sugars will directly result in a blood sugar crash and decreased performance towards the middle and end of the game. Not to mention poor recovery, poor concentration and the exacerbation of hyperactive behaviour with artificial colour. Your kids do need electrolytes to allow them to be active, so what do you do?
There are two options. You could make your own homemade electrolyte drink, which is easy and inexpensive (see below for recipe). Also, some companies have come out with healthier athlete-focused beverages for you and especially for your kids. The Vega Sport line has an Electrolyte hydrator package that uses natural sea salt along with other minerals in a convenient to-go powder package that is sweetened with the herb stevia. Another company, Biosteel, has come out with a large container of powder to be mixed into water that contains a few other sport-supporting ingredients such as Branch Chain Amino Acids and L-Glutamine, which are all necessary to muscular repair during and after activities.
See below for how they compare to the leading brands of electrolyte drinks and why it may be a good idea to make your own or turn to Vega or Biosteel so your kids can replenish electrolytes and be healthy too!

Biosteel Upsides

  1. No artificial colouring, flavours or preservatives
  2. Contains beetroot powder – beets improve athletic performance by improving oxygen delivered to muscles to reduce fatigue [1]
  3. Contains BCAA (Branch Chain Amino Acids) which are 3 amino acids necessary for muscle activation and repair
  4. Contains L Glutamine necessary to prevent muscle breakdown and improve muscle repair
  5. Contains minerals/electrolytes – Calcium (muscle contraction) and Magnesium (muscle relaxation) and Zinc (aids in protein absorption), Sodium from mineral rich sea salt and Potassium which are involved in nerve and muscle conductivity
  6. Contains no caloric value of sugar (see downsides) whereas the leading brands often have anywhere from 30 – 60g of refined sugar
  7. Contains a Vitamin B Complex – although it only contains a small amount, Vitamin B is essential for carbohydrate conversion into energy for your workouts

Biosteel Downsides

  1. Contains sucralose (Splenda) which is an artificial sweetener that may reduce your beneficial bacteria in your gut [3]

The positives definitely outweigh the negative which makes Vega and Biosteel a MUCH better choice when compared to the commercial brands of electrolyte drinks. This is particularly true when you see 6, 7 and 8 year olds drinking 20oz versions of these sugary drinks that adults consume. When possible, try to choose foods and drinks that are naturally sweetened or sweetened with the herb stevia so you and your kids can more effectively enjoy the athletic experience!

Homemade Electrolyte Drink – 1 Litre

  1. 750ml water
  2. 250ml juice (100% fruit juice, no added sugars)
  3. 1/8 tsp sea salt – to provide a full range of natural minerals

***For long game days where refueling is necessary increase the juice to 500ml and only use 500ml water

References

1. Lansley, KE, Winyard, Paul G., Bailey, Stephen J., Vanhatalo, Anni, Wilkerson, Daryl P., Blackwell, Jamie R., Gilchrist M., Benjamin, Nigel, and Jones, Andrew M. Acute dietary nitrate supplementation improves cycling time trial performance. Med Sci Sports Exerc. 2011; 43(6): 1125-1131.
2. Bailey, Stephen J., Winyard, Paul, Vanhatalo, Anni, Blackwell, Jamie R., DiMenna, Fred J., Wilkerson, Daryl P., Tarr, Joanna, Benjamin, Nigel, and Jones, Andrew M. Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. J Applied Physiol. 2009; 107(4): 1144-1155.
3. Splenda alters gut microflora and increases intestinal p-glycoprotein and cytochrome p-450 in male rates

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Running and Winter: Do They Belong in the Same Sentence?

Going for a run can be an intimidating prospect in the best of weather. Living in Canada, we are obviously faced with at least a few months of “less than ideal” outdoor running conditions. In this article I am going to discuss running safely and effectively in the winter months.
First we are going to put to rest a winter running myth. You are not going to freeze your lungs if you run in the winter! By the time the cold air hits your lungs it has warmed up. I have run in some very cold weather and lived to tell about it. So no excuses!
The key to having a successful run in the winter is having the proper gear. In the winter, it’s all about layering. We will walk through how to layer up and still be able to move for your run.
The trick to determining how much to wear when heading out for a brisk winter run is to add 10 degrees to the outdoor temperature and dress for that temperature. This represents your body temperature, and so it is how you should dress. Also, taking note of how cold it was outside, what you wore and how you felt on the run is a good habit to form so you have a better idea of what to wear. You should feel a little cold at the beginning of the run then as you start working harder, your body will heat up to a point where you should be comfortable.

For your upper body the first layer should be tight-fitting and moisture-wicking. Not cotton…cotton is rotten and will stay wet when you sweat. The second layer is one you can play around with to best suit the temperature: a T-shirt, a looser fitting dry fit or even a sweatshirt if it is very cold. The last layer I recommend is a jacket that is going to cut the wind. If you have something that gets rid of the wind chill, it will make a big difference.

On your lower body, you definitely want to be in pants — Spandex, yoga style or even a nylon pant will do, just make sure you can move in them. You can put a second layer on your lower body when it’s really cold. I usually always wear at least tight shorts under my pants.
Be sure to cover your hands and ears as well. Your extremities will get especially cold in a colder temperature. Proper gloves and a toque or headband are an absolute must. It may also be warranted to get some warmer winter running socks to keep your toes warm.
Now that you are dressed and ready to take on the great outdoors, another thing you need to consider is the slippery conditions of the sidewalk. Ice can be hard to spot, so make sure to watch out for it. Try to avoid routes that not well kept and potentially very icy. And if this is not avoidable, run with a wider stance and slower pace as this is more stable.
Since it’s cold outside, it’s important to ease into your run — or better yet, do a warm up pre-run. You do not want to step outside and start out at a fast pace, as your muscles will be cold. So start off easy and let your muscles warm up.  Then you can increase your pace.
Another thing to consider with winter running is the lack of daylight. Be sure to have something that lights up or is reflective on while running in these conditions. Also be sure to check before crossing roads because you are harder to see in the dark.
A few local areas that I have found that are well maintained throughout the winter are the Lakeshore trail and Mount Pleasant Cemetery.
If you absolutely must do a run on the treadmill due to a blizzard…this is the only acceptable circumstance. Put the incline to 1.0 — this makes the effort level more comparable to outdoor running.
Lastly, set a spring time goal! It’s really hard to stay motivated in the winter, so I advise everyone to sign up for a race in the spring time. That way you have to keep training and running through the winter months. There are a lot of great races in the Toronto area in the spring, so check them out. All this winter running makes you way tougher for these spring races.
See you out on the roads….Stay warm and happy running!

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10 Simple Nutrition Tips

Help control inflammation through your diet.

Face it: training is hard on the body with all that pounding our muscles, joints and ligaments face a lot of stress. Too much stress leads to inflammation in the body, which over time can lead to injury. Add anti-inflammatory foods to your diet daily, such as ginger, turmeric, pineapple, fish oil and garlic, to help keep your inflammation in check and your immune system strong.

Build a Better Breakfast.

It’s important to eat a good breakfast daily. Aim to consume 20-25% of your daily calories at breakfast to keep you fuelled longer and help ward off evening eating excess. On days when you are not training first thing, try swapping out the oatmeal for some eggs and handful of nuts. Or have a protein rich smoothie with veggies, 1/2 an avocado and only 1 cup of fruit. Proteins and fats will give your body long lasting energy and make you feel more satisfied and reduce cravings later on in the day. If you are training first thing in the morning, easy to digest carbs are the way to go, as they digest quickly so you can get on with your workout.

“I Train To Eat!” Sound familiar?

Well, training is not an excuse to eat whatever you want! The more stress you put on your body through training demands, the better your diet should be, not the other way around. Not only do you need to worry about the number of calories, carbs, proteins and fat — you also need to consider all the micro-nutrients such as vitamins, minerals, enzymes and bioflavanoids that your body needs increased amounts from to support your training. Focus on the more nutrient-dense, not calorie-dense foods, to offer you the most bang for your buck. Load up on veggies throughout the day, and say no to refined carbohydrates and processed foods.

Grocery Shop with a Plan!

Wandering through the grocery aisles without a list will leave you open to poor food choices. Take 10 minutes before going to the store an plan out a few days worth of meals and then identify what ingredients you need and stick to the list.

Up your Omega-3!

Fish with the highest amount of EPA/DHA omega-3s are salmon, mackerel and sardine. Other good sources include herring, anchovy, lake trout, rainbow trout and tuna. Seven to ten ounces of fish per week is a good start to reaching your omega-3 intake. Another type of Omega-3 is alpha-linolenic acid which is found in certain plants. There are fewer contaminants in vegetable oils. Flax is the highest source of alpha-linolenic acid, then chia seed, hemp seed, pumpkin seed and walnut.

Pack Snacks!

If you are trying to stay healthy then plan ahead for daily snacks. Mixing veggies and protein or veggies and a healthy fat will provide an energy boost between meals, without a spike in blood sugar. Avoid breads and baked goods and try 1-2 cups of veggies and a 1/3 cup hummus or two hard-boiled eggs or 1oz of nuts. If you have a workout planned within 2-3 hours then add a piece of fruit.
Clean Up! Avoid refined, processed foods with additives, preservatives and chemicals such as artificial sweeteners, colourings, flavourings, as they will only deplete your body of nutrients. Read the ingredient list – if you don’t know what it is, don’t buy it!

Get Cooking!

Try cooking foods more often so that you can control what goes in the meal. Home made foods are generally better for you. During the week plan for quick meals such as quinoa, chicken breast and a pile of bright vegetables that can be made in 15 minutes. Make a little bit extra for lunch the next day. When you have more time try making a larger portions of soup, chili or a roast that can be used over a couple days.

Water Up!

Make sure you start all workouts in a hydrated state. When dehydrated you can’t perform at their best and you increase risk for injury, such as muscle tears or strains. Consume 2-4 cups of water in the 2-4 hour window leading up to your workout. For workouts lasting longer than 60 minutes make sure you carry water and consume 1/2 to 1 cup of water every 15 – 20 minutes to prevent dehydration.

Eat your Veggies!

Do you get the 7-10 servings of vegetables that an active individual needs per day? Vegetables are dense in nutrition but low in calories. They offer lots of fibre, vitamins, minerals and bioflavanoids. It’s important to eat a variety of them from all colour groups to increase your nutrient spectrum.

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Addressing Injuries Before They Happen

I am a cardio junkie. I will gladly run for hours at a time, and I truly believe that there is no better way to start a day than a sunrise run along my favourite path. I also have a tendency to avoid strength training at all costs.
I am also a physiotherapist who is passionate about helping runners get back to crushing their running goals, being stronger than ever and staying injury free.
Unfortunately, I am well aware of the fact that those two identities are somewhat ironic.
For a long time, I was delighting in tracking my ever-increasing mileage each week, ignoring the advice that I gave to clients on a daily basis about the importance of strength training, and signing up for every race that I could manage to squeeze into my schedule.
So began my seamless transition into injury.
As a physio, I knew that I was on the fast track to disaster, yet I felt invincible. Perhaps it’s more a question of being lazy. Either way, I was not impressed as it became increasingly apparent that my bad habits were catching up to me.
Hobbling into the off-season with aches and pains, I vowed to finally address the underlying factors that had been contributing to the injuries that I was fighting through. Focusing on strength and mobility throughout the quieter months meant that I could attack the following season healthier, faster, stronger and more in love with running than ever before.
Whether your goal is to get through next season without injury, to finally snag that PB or to up your game with some longer distance races, planning your off-season appropriately is an essential first step in setting yourself up for success.
Here are a few pointers that I frequently share with my clients (and even adhere to myself!):

1. Give yourself some time off

  • Sleep in on the weekend, grab a beer with friends, dust off your cross country skis, and enjoy the entire stack of pancakes with extra maple syrup.
  • Don’t worry about running for a while, but when you do lace up, wave to every single runner who you pass along the way and leave that Garmin at home. After a season of following training plans, it’s liberating to run at whatever pace suits you that day and for whatever distance seems right just because you feel like it.
  • Try something new that forces you to move in different ways. Most runners move in the same plane of motion over and over again. Humans are built to move in multiple directions, and when we don’t, the result is often injury.

 

2. “Prehab” to avoid rehab by strengthening

  • Try to incorporate strength training 2 times a week, focusing on multi-joint, body weight exercises such as lunges, squats, and planks. Build gradually, and remember that simplicity is often the best policy.
  • While there are numerous muscles that play a role in maintaining great running form, the most common culprits that we see are:
    • The core. Think of the glutes, lower back muscles and deep abdominals as the foundation for all movement. As you run, energy travels through your body as a result of the impact of your foot on the ground and your muscles contracting to propel you forward. Your core acts as a hub for transferring that energy. If a runner’s core is weak, that energy transfer becomes less efficient. In addition to slowing you down, inefficient motion can cause another body part to receive more than its share of energy, or load. This can lead to injury as those tissues are not designed to withstand that excess demand. Injuries can also develop when a runner’s movement patterns change as a result of asymmetrical transfer of energy. With a strong core, we are able to transfer energy efficiently, ultimately creating a faster, more powerful gait pattern that is less prone to injury.
    • The hips. The main stabilizer of your leg when standing on one leg is the gluteus medius. When you run, you’re essentially landing and balancing on one leg thousands of times in a row. If this hip stabilizing muscle is not strong enough, there is often a huge amount of stress on your knee, ankle and foot, ultimately leading to injury.
      In 2007, Dr. Reed Ferber of the Running Injury Clinic at the University of Calgary completed a study of 284 runners complaining of a wide variety of knee, ankle and foot injuries. He found that 93% of participants had weak hip muscles. Impressively, 90% of those runners were pain free following a six week targeted strength program. Strength training works!

3. Check your gait

  • Get an analysis early in your training. Unless you understand your movement patterns, it is impossible to properly address any limitations to your strength, mobility, flexibility, and ultimately, your performance.
  • Don’t forget how valuable running drills can be in cueing a proper gait pattern. Even the best runners in the world do drills on a daily basis in order to remind themselves not to reach too far in their stride, teach their bodies to land below their centre of mass and keep their cadence up. Some good examples include: strides, high knees, skipping, side shuffling, and butt kicks.

 

4. Focus on and plan for just one or two goals for next season

  • Meb Keflezighi won the Boston marathon last spring. The guy runs for a living and has a whole team of coaches, medical professionals and sponsors behind him. How many marathons did he run last season? Two! This is a good reminder that our bodies need time to recover. If a pro runner has only one ‘A’ race to focus on at a time, how can those of us who are not training as a full time gig expect to be racing hard all season while still avoiding injury and exhaustion? Pick a goal or two that you’re really excited about, and base your season, including your off-season, on whatever you need to do to help you to achieve that goal.