5 Things You Need Know Marathon Training 101
Leah Bohr, CARA Director of Training
•20 years of running experience •Former Cross Country and Track Coach at DePaul University •Current school record holder at DePaul •Personal Coach to several marathoners
WHERE/WHEN DO I START?
1) Base Building 2) Getting ready for the long run 3) Going zero to sixty is NOT a good idea 4) Clothing/gear
What does it mean to base build? Week 2-3 days of 1 running
Midweek- one day of 1 mile, one day 2 miles
Long run distance 3 miles
Week 3 days of 2 running
Midweek- one day of 2 miles, Long run one day 3 miles distance 4 miles
Week 3-4 days of 3 running Week 3-4 days of 4 running
Midweek- two days of 3 miles, Long run one day 2 miles distance 5 miles Midweek- one day of 2 miles, one day 3 miles, one day 4 Long run miles distance 4 miles
Week 4 days of 5 running
Midweek- one days of 3 miles, two days 4 miles
Week 4 days of 6 running
Midweek- two days of 4 miles, Long run one day 5 miles long distance 6 miles
Long run distance 5 miles
Long Run Progression
PACE
CUTBACK WEEKS
PREPARATION/ RECOVERY
THE 20 MILER
Group Training vs. Running Alone
GROUP TRAINING provides a schedule and accountability helps it go by faster LESS THINKING & MORE DOING gives you resources and experienced feedback SOLO (during the week or always) getting out the door pacing when and where
DOING THE LITTLE THINGS STRETCHING Get a routine Keep it simple Commit to it the same way as running PROPER HYDRATION/FUEL PRE/MID/POST run Experiment so you know what works SLEEP/RECOVERY Make it a priority
FLEXIBILITY IN TRAINING TRAINING AS A WORKING PROFESSIONAL Do what works for you Be consistent Prepare for obstacles KNOW YOURSELF Do not overanalyze
BELIEF IN THE PROGRAM Being invested Ask questions
REFLECT Final Surge Daily E-Mails Keeping Track Pacing Running Log Having it for future training
Data Upload GPS watch Concrete info to help progress
Training Newsletters Personal Coaching Nutritional Planning Training Tips Safety Seminars leah@cararuns.org www.cararuns.org
RESOURCES
• CARA Super Clinic • Injury Prevention • April 30, 2017 • Emily Streit, PT, DPT
Who we are….
• An outpatient physical therapy company under the Select Medical umbrella.
• Largest outpatient physical therapy company in the country with 1600 centers (recently acquired Physiotherapy and Associates). • 55 Chicagoland locations (most FFC centers and some CAC). • CARA’s Exclusive Physical Therapy and Athletic Training Partner!
NovaCare Rehabilitation
Common Running Injuries
Patellofemoral Syndrome
NovaCare Rehabilitation
• “Runner’s knee” • Pain behind kneecap • Kneecap goes “off track”
Iliotibial band syndrome
NovaCare Rehabilitation
•  Pain at side of knee/lower thigh
Muscle Strains and Tendon Injuries • • • • •
Hip flexors Piriformis Hamstrings Calves Ankle (peroneals, Achilles, Xbialis posterior)
NovaCare Rehabilitation
• Common sites:
Plantar Fasciitis NovaCare Rehabilitation
• Pain at heel area/boZom of foot
Shin Splints (MTSS) NovaCare Rehabilitation
• Dull, diffuse pain along inside of Xbia/shin bone
Stress Fractures • Common sites – femur, Xbia, foot (heel, tarsal, metatarsal). • Localized tenderness/swelling around area of bone • “Hop test”
Injury Prevention
Injury Prevention
*Increase cadence to shorten stride length
Video gait analysis
• Use dynamic stretches to warm-up and prime your muscles for the race • Increase Blood flow
• 5 KEY DRILLS: • • • • •
Knee to Chest Walk – back, gluteals, piriformis Russian Walk - hamstrings Cross-Over Russian Walk - ITBand Quad Reach Walk – quad, hip flexor Inchworm- calves, hamstrings
• *NovaCare can review these at select training sites
NovaCare Rehabilitation
• Wake Up Your Muscles!
Dynamic Stretches Hamstring Walk NovaCare Rehabilitation
Knee to Chest Walk
Dynamic Stretches Quad Reach Walk NovaCare Rehabilitation
Cross Over Walk
Dynamic Stretches NovaCare Rehabilitation
Inch Worm Walk
• Your muscles need this stretch to prepare for the next run • Reduce post running soreness and help maintain normal muscle length 6 KEY STRETCHES (can be found in your online
training booklet or NovaCare Chicago Facebook page)
• IT Band • Quad • Calf • Hip Flexor • Hamstring • Piriformis
NovaCare Rehabilitation
• Help Your Muscles Recover!
Static Stretching‌ Soleus NovaCare Rehabilitation
Gastrocs
Static Stretching‌
Hamstring NovaCare Rehabilitation
ITB
Static Stretching… Quadriceps
Piriformis NovaCare Rehabilitation
Hip Flexor
NovaCare Rehabilitation
• Foam Roll – helps massage muscles and release fascial/ connecXve Xssue restricXons. • Moji 360 Massage tools-Used and sold at mostNovaCare Clinics. • The “SXck” – helps roll out muscle restricXon by targeXng groups of muscle fibers. • Tennis Balls/LaCrosse Balls– helps target trigger points
NovaCare Rehabilitation
IT Band Shins
NovaCare Rehabilitation
Quadriceps Calves
Plantar Fascia NovaCare Rehabilitation
Piriformis
Strengthening‌
Good Mornings NovaCare Rehabilitation
Good Mornings
Strengthening‌
Chair Squat with Calf Raise NovaCare Rehabilitation
Chair Squats
Strengthening‌
Rose Wall Slides NovaCare Rehabilitation
Cone Pick Ups
Strengthening‌ Advanced Bridges NovaCare Rehabilitation
Bridges
Strengthening‌
Side Plank NovaCare Rehabilitation
Plank
All exercises are located in the CARA online Training booklet. You can also ďŹ nd them on our facebook page! Stop at our booth to get your own printout.
facebook.com/novacarechicago
NovaCare SpecialXes • Sports and Orthopedic Physical Therapy • Women’s Health Physical Therapy • Pediatric, Speech and OccupaXonal Therapy • IASTM-Instrument Assisted Sok Tissue MobilizaXon • Trigger Point Dry Needling • ART-AcXve Release Technique • Cupping • AnX-Gravity Alter G treadmill (6 locaXons-Andersonville, Lincoln Park, Lincoln Square, Loop, Elmhurst, Oak Park) • Video Gait Analysis with the use of DartFish technology and DorsaVi wearable sensor technology • DorsaVi ViPerform AthleXc Movement Index • FusioneXcs
We’re here for you! • Injury Hotline- mulXple ways to communicate
(866) TRY – NOVA or injuryhotline@novacare.com (Can be found on your shoe tag) • Coverage at select training sites and runs during marathon season on Saturday’s and Sunday’s. • Complimentary injury screens at any of our locaXons. • Request your appointment for a screen at novacare.com or email the injury hotline.
We’re here for you! UPCOMING EVENTS:
• Foam roll classes throughout the season • Dynamic stretches review at select training run sites.
Your Marathon Your Way John Coumbe-Lilley, PhD
YOUR RUNNING VISION
What is your vision for your marathon?
YOUR STORYLINE
If you had to write a headline about your marathon the day aker you completed it what would it be?
GET CONNECTED Which personal values do you run for? Who do you run for? Why this Xme in your life and not another Xme?
Personal Development
Institutional Leadership
Faculty Engagement
Health & wellness
Sport Coach Leadership
Support Services
Attitude
YOU HAVE IT IN YOU
Belief in Potential
EVERY RUNNER FINISHED
WORKING BACKWARDS COMPLETE YOUR MARATHON CONSISTENT TRAINING WITH INCREASED LOADS COPE AND ADAPT TO DEMANDS LEARNING TO TRAIN THROUGH DIFFICULTIES QUALITY DAILY TRAINING
TRUTHS TO RUN BY Pain can be managed Suffering can be endured Training, discipline, commitment and aptude get you to the start line Vision, goals, effort, persistence and people Get you through the finish line
TRUTHS TO LIVE BY Our character is what we show when nobody is looking. Go train and unleash your potenXal! Be a marathon runner.
Home and Office Strength Training for Runners bill@coachleach.com
10 Minutes daily to strengthen: Calves Abs Hips Arms and Shoulders bill@coachleach.com
For Calf Strength Heel Raises 1 X 10 on each leg • Fast Up – Slow Down Link to Video Demonstration: https://www.dropbox.com/s/grgtvmbqbg0t8si/HEELRAISES.mov?dl=0 bill@coachleach.com
For Side Hip Strength: Hip Hykes 1 X 10 on each leg • Fast Up – Slow Down Link to Video Demonstration: https://www.dropbox.com/s/sokdregn6tiw2h4/HIPHYKES.mov?dl=0
bill@coachleach.com
For Back of Hip Strength: Hip Extensions 1 X 10 on each leg • Fast Back – Slow Forward Link to Video Demonstration: https://www.dropbox.com/s/hn5khgvjy57wbef/HIPEXTENSIONS.mov?dl=0
bill@coachleach.com
For Side Hip and Ab Strength: ½ Side Plank to Leg Up – 1 X 10 on each side Fast Up – Slow Down Link for Video Demonstration:
https://www.dropbox.com/s/jbz8n96ug3a8zhy/SIDEPLANKLEGUP.mov?dl=0 bill@coachleach.com
For Arm and Shoulder Strength: Standing Push-ups – 2 X 10 Fast Out – Slow Back Link for Video Demonstration: https://www.dropbox.com/s/23s23yk6tmu701u/STANDINGPUSHUPS.mov?dl=0
bill@coachleach.com
For
Arm and Shoulder Strength:
Tricep Kickbacks – 1 X 10 on each side (4 Count Movement) Link for Video Demonstration: https://www.dropbox.com/s/sm1x78z2o1n9f2p/TRICEPKICKBACKS.mov?dl=0
bill@coachleach.com
HAVE FUN!
bill@coachleach.com
Top 5 Most Common Marathon NutriXon Mistakes
Kelly Devine Rickert MS RDN CSSD LDN • Devine NutriXon Inc
– Registered DieXXan/Owner – Board CerXfied Sports DieXXan – www.devinenutriXon.com – FREE monthly newsleZer – Monthly Menu Planner for People on the Go
• Run to the Pub – Director and trainer – www.runtopub.net
Mistake #1: Focus is on weight loss/low carb diets ▪ Runners NEED carbs! ▪ Need proper nutrients to help recover (which include carbs!) ▪ Need adequate energy to perform your BEST SOLUTION ▪ Balance of complex (high fiber), lean proteins, and a mix of healthy fats every few hours throughout the day to maximize energy levels
Mistake #2: JusXfying excess food and drinks because “I am marathon training. I am burning SO MANY calories!” ▪ Marathon runners will add in calories: ▪ During run- take in 250-500 kcals ▪ Post run recovery snack or drink 150-350 kcals ▪ Burn 1,000 kcals in 10 mile run. Consume 5oo kcals from GU and Gatorade, and eat a snack post run= 850 kcals! Not much room for other treats!
SOLUTION: ▪ Rein in the extra snacking, deserts and alcohol! ▪ Keeping a good food log ▪ MyFitnessPal/HandwriZen log
Mistake #2: Focus on NutriXon for the Long Run Only ▪ “Can’t outrun a bad diet” ▪ Workouts during week just as important as the long runs! ▪ Use the 80/20 rule
SOLUTION
▪ Consume diet high in anXoxidants to help decrease inflammaXon
Salmon, walnuts, almonds and other nuts, beets, berries/pineapple dark leafy greens/broccoli whole grains, olive oil and flax seed tart cherries, soy beans
▪ Eat every 3-4 hours through day to maximize energy levels
Mistake #3: No recovery foods or drinks post run ▪ No post race/long run recovery can lead to ▪ Increase risk for injury (tears, stress fractures) ▪ More performance in future workouts
SoluXon: ▪ 45 minute “Window of Opportunity” ▪ Consume carbohydrates AND protein ▪ Protein bar and Gatorade ▪ Greek yogurt with fruit
Mistake #4: Not consuming the right amount of fluids
▪ Not consuming enough fluids during day can lead to poor energy levels and performance in workouts. ▪ Lead to dehydraXon and faXgue late in training runs and race SoluXon: ▪ ▪ ▪ ▪ ▪ ▪
2 cups water/Gatorade before exercise 1 cup 15 minutes before exercise During: ½ cup to 1 cup every 1.5-2 miles Aker: 2 cups of water Weigh self before and aker Drink 16 oz fluid for every pound lost
Mistake #5: No Race Plan ▪ PracXce makes perfect! ▪ Start to devise race plan early in training! SoluXon: ▪ PracXce your pre race/long run meal breakfast ▪ Mix of heavy carbs, liZle protein, low in fat generally
▪ Consume 30-60 grams of carb per hour of race ▪ NO mixing GU and Gatorade ▪ Electrolytes if no Gatorade
Devine NutriUon Inc Services
One on One appointments Group programs Meal Plans Race plans Grocery Store Tours devinenutriXon11@gmail.com 708-612-0876 www.devinenutriXon.com Like Devine NutriXon on Facebook and TwiZer for more up to date info!