Current Trends in the Prevention of Running Injuries

What an awesome weekend!


This weekend, Kim Senechal (Physiotherapist with Ascent Physio and ELM Running Coach) and myself went over to the big city this weekend for a specialized workshop: "New Trends in the Prevention and Treatment of Running Injuries".  Presented by Jean Francois Esculier of 'The Running Clinic' in Quebec, this weekend course did not disappoint and we both came home with exciting new ideas to share with our running and rehab clients.  


As professionals, it is a top priority to be aware of current research and trends in our field so that we can be confident we are sharing the most up to date information with you, our clients and patients.  There is exciting new research occurring in the areas of running injuries, performance, running gait and footwear.  We want to ensure that the advice we are providing our running clients is supported by current research.  I am  happy to say that we have been giving you good advice!  Many of the skills and techniques you are learning in your ELM running clinics and workshops are supported by a growing body of evidence based research.  

Kim and I are both very interested in this field and have spent a great deal of our personal time reviewing the literature and even going so far as conducting our own pilot study in 2012 comparing injury rates of runners wearing 'traditional vs minimal' footwear during a beginner running program.  We are also very happy to say that the findings of our study fall directly in line with that of current scientific literature- results coming very soon!  

The current research disproves some longstanding beliefs in the world of running...and challenges many ideas that, until recently, were only assumptions.   My favourite slide of the weekend was: "I take no responsibility for what I told you 5 years ago"...lol;)  Remember when your high school coach told you to stretch BEFORE your workouts (maybe you still do? Let's talk:)?  We learned many years ago that static stretching before your workouts does not 'warm up' your muscles and can actually decrease your performance and increase your risk of injury.  We learn, we change.   It is hard to change old ideas...but important to be open minded, forward thinking and stay aligned with current research.

Where to start!?  Here is Part 1 to get you started...stay tuned for the rest!

1.  We are on the right track.  95% of the workshop supported our current ideas and practices.  We have some fine tuning to do.  The other 5% includes shifting the weight of importance of some of the techniques and tools we use to coach, train and treat runners.

2. Training errors are responsible for 80% of running injuries.  Listening to your body, periodization and training principles such as overload, recovery and specificity are just as important as we tell you they are:)

3. Optimal stride frequency to decrease the risk of injury and increase efficiency is 170-190 steps per minute.  This frequency is shown to decrease ground reaction force (impact) by decreasing contact time, decreasing muscular work (increasing efficiency) and decreasing vertical displacement (up and down movement).  

4. Technique that encourages 'protective biomechanics' will decrease the risk of injury.  This includes: Achieving optimal cadence (170-190), decreasing footstrike noise and running barefoot/in minimal footwear*(*more specific reasons/guidelines for this in the next post).

*Next Up: The Role of Footwear in the Prevention of Injuries!

Read the 10 'Golden Rules' of Running from The Running Clinic for a few more ideas...

Happy Trails,
Sarah.

Motivate ME!

Happy Thursday Friends!

A couple of Friday's ago I had the pleasure of leading a 'lunch and learn' session, with the staff at Ecofish Research, as part of their Workplace Wellness program.  I spoke with them about 'Motivation' and shared my tools and tips for getting started and keeping going.   It was a short chat, but everyone can relate to the topic and I hope they all took home a few ideas to add to their own motivation 'toolbox'.

I LOVE the topic of motivation when it comes to fitness, sport and health:)  It is such a wild 'thing' - complex, dynamic, fluid and very very powerful.  Motivation has always intrigued me and I have a passion for helping others find ways to harness its awesome power.  Yes, I even wrote a book on the subject if you want to check it out;)

Who is driving this bus?

My job as a Kinesiologist and coach is 50% art and 50% science. And I truly am as passionate about the mind as I am about the body.  I was fortunate enough to learn about both the science and the art of human movement through my studies at UVic...yes, I have an Arts degree in Kinesiology from the Faculty of Education.  Sound strange?  There aren't many of us out there:)  What that means is I had the opportunity to study Sports Psychology and Sociology along with my Kinesiology Sciences.  That is where my passion for the powerful 'art' of human movement began...

Motivation.
Mental strength.
Will.
Energy.
Focus.
Human connection.
Self efficacy.
Fear.
Passion.
Success.
Failure.

These are topics that intrigue and inspire me as much as exercise physiology.  They are brains behind the brawn.  The captain behind the wheel.  The driver of the bus.

There is much more to performance than simply 'exercise'.   Some say it is 80% mental.  I believe it is more.  And for some it is 100%.  Without the mind to drive the bus onward, upward, over and through...what use is the body?  We make the decision to begin with the mind.  We choose to carry on with the mind.  And when we quit, it is decided first in our mind.

And yet, we spend 99% of our training energy on the body.  Just imagine the beast you could unleash if you harnessed the power of your mind?

Each week I see the mind driving buses off cliffs, into walls and down decommissioned logging roads full of potholes and probable flat tires.  I see buses going off the map and entirely in the wrong direction.  I see buses stuck in a rut or collecting rust in a heap on the side of the road.  

Now, you know I'm not talking about the Greyhound here, right?  

I'm talking about you.  You and me and everyone else around us.  

I hear:

My week was crazy.
My kids were sick.
Work was insane.
Things are nuts right now.

Followed by:

I'm not happy with my weight.
I feel like crap.
I'm sick, again.
I don't have any energy.
I can't sleep.
I am really low.

And to that I ask:

Who the heck is driving this bus anyways?  

  We have one go at this.  Will we choose to hang on for the ride or get behind the wheel and steer this rig?  That, my friends, is up to each and every one of us.

I do not judge.  I observe.  I listen.  I look for patterns in the tracks.  I listen for the engine in the distance.  And when the time is right I am here ready to assist.  I guess you could say that I am the BCAA for your bus:).  Here's the trick...YOU have to be the one to pick up the phone and make the call.  You have a great set of tools to fix er up and get on course.  Some of them might be a bit rusty, but with some care and practice I am sure they will do the trick.  If you need some new tools or additional expertise, there are plenty of mechanics like myself who would love to help you out and get you on the road.

But there are no quick fixes.  Long term success takes long term effort.  You have to do regular maintenance.  You know, check the oil, fill up the gas, plan your route, check the map now and then.  But once you get on board and grab that wheel, man, you are in for the ride of your life.  

Big smile, hair blowing back...are you ready to drive the bus?

:)
Sarah.

You don't have to exercise...

Happy Wednesday!


Excerpt from Fit & Free: Seven Steps to Achieving Fitness for Life

...
Chapter 6:
Creating your Personal Action Plan

THINKING OUTSIDE THE ‘EXERCISE’ BOX
You may or may not have noticed by now that I do not use the word ‘exercise’ very often. I have managed to write nearly 6 chapters in a fitness book without using the word exercise more than a handful of times. Instead I refer to the term ‘fitness’ or ‘activity’. I do this for a very good reason and it relates specifically to the following Fit & Free™ Principle:

You do not have to ‘exercise’ to be fit. 

Stop thinking about physical activity as exercise and start thinking of it as freedom to live your life as you please.

Most people have negative images, feelings and thoughts around the term ‘exercise’.
Physical activity does not have to be in the form of traditional exercise to be effective and the Fit & Free™ steps will help you think outside the gym ‘box’. The steps in this program will teach you that you do not need to ‘exercise’ in a traditional way to gain the benefits of physical activity.
 
I stopped speaking about ‘exercise’ many years ago when I realized that many people experience negative thoughts and feelings when they hear this term. Many of us have experienced failed attempts at various ‘exercise’ program and associate this term with these negative experiences in the past. People often associate the term ‘exercise’ with the following thoughts:

Exercise is hard work.
Exercise hurts.
Exercise takes time.
Exercise is something other people do.
Exercise is not for me.

Take a moment to think about the thoughts and feelings that you have around the term ‘exercise’. How does this word make you feel?

Additionally, many people have preconceived ideas about what ‘exercise’ actually looks like. These ideas are based partially on past experiences, but also largely on images that we see in the media. We are told that in order to get fit we must ‘exercise’ and when we think ‘exercise’ we often picture traditional activities such as:

Going to the gym.
Running.
Playing team sports.

Now these are all great activities and it is very true that many people find fitness success and happiness by engaging in these classic forms of ‘exercise’. This is because their needs are met through these types of ‘exercise’. But what works for Betty may not work for Bob and our activity preferences are as individual as our taste in music or movies. Forget about what ‘Bob’ is doing and throw your preconceived ideas of ‘exercise’ out the window. It is time to identify your own lifestyle needs and activity preferences.

SQUARE PEG. ROUND HOLE.
I have seen too many people fail to reach their fitness goals because of one simple mistake. They did not choose an activity that met their needs. Or, we could back up a bit further and add that they did not even know what their personal needs were before beginning.

We are in such a rush to get fit that we often miss one of the most important steps to securing our fitness future: identifying our personal needs and preferences.

...

Do you have negative emotions in your heart and images in your head when it comes to 'exercise'?  What activities have you done in the past that did not feel like 'exercise'?  What activities do you find joy in?  What are your personal lifestyle needs & preferences?  Now is the time to ask the big questions so that you can reach your big dreams down the road!

Happy Trails,
Sarah.

Are YOU Fit & Free?

Live...like someone left the gate open.

If you aren't, then now is the time to change that my friends.  It is YOUR life, after all.  How do you want to live it?  Stuck under the weight of inertia in an unhealthy body or living life to the fullest by being fit & free?  Look at this little guy in the photo above...feel the sheer joy ripping through him as he leaps into life!  I hope you can feel it and that you want to live a life as vital as that too.

Over the coming weeks, I would like to share some excerpts from my book, 'Fit & Free: Seven Steps to Achieving Fitness For Life',  that I hope will inspire you to make the changes you so desire in 2013. I wrote this book as a way to share the MOTIVATIONAL tools that I have learned over the years with as many people who need them as possible.  These tools come both from working with thousands of clients at ELM and from overcoming my own obstacles in life and sport along the way.

The following is taken from the Preface: Choosing to be Fit & Free:

Once you choose to live a healthy and active life you will find it easy to move through the steps in this book. To do this, you must first believe that health is a choice; you are responsible for your health now and in the future.

You can choose to become a vibrant, healthy and active individual with the ability to live the life of your dreams. Or, you can choose to live an unhealthy life that contributes to illness, disease, physical limitations and the many negative emotions that accompany poor lifestyle choices. You must realize that your future is in your very own hands and that the potential within you is limitless. I promise that once you choose to be Fit & Free™ you will become free to live a life full of energy, vitality and longevity.

When I meet with new personal training clients for the first time, they are generally experiencing a range of emotions associated with starting a new fitness and lifestyle journey. Clients often report feeling both excited and anxious about getting started with a fitness trainer. I attribute these mixed messages to the little angel and little devil that often sit atop our shoulders throughout life. On the one hand, it is extremely exciting to anticipate the positive changes and envision the new healthier you: ‘The possibilities are endless and the sky is the limit!’ On the other hand, they may shudder at the thought of a failed attempt:

‘What if I can’t do it?’ ‘What if I fail?’ Many, many people feel so overwhelmed at the possibility of failure that they never actually begin in the first place.

This fear of failure is often the result of unfinished business in the past. Failing to plan adequately and not taking the right steps to ensure your success can often result in a failure to reach your goals which can crush your self-confidence. Some people just seem to naturally have more confidence than others. In reality, self-confidence is the product of many small successes or perceived failures over the duration of our lives. Getting cut from the basketball team in grade 4 or not being picked first by the captain in gym class may not seem like life changing events, but these perceived ‘failures’ can shape our identities and do significant damage to our self efficacy, confidence and self worth in the future. Addressing long term feelings of low self worth is very important if you have found this to be a recurring obstacle on your journey towards a healthier lifestyle. However, serious psychological issues are beyond the scope of this book and I strongly encourage you to speak with a professional who can help you work past these very challenging and very real issues.

The Purpose of this Book
The seven Fit & Free™ steps are based primarily on my experiences working with thousands of individuals as a personal trainer and group fitness instructor through my business, Equilibrium Lifestyle Management. Over time I have developed effective strategies for assisting my clients in reaching their fitness and lifestyle goals. I have witnessed many amazing journeys of success along with failed ventures; each one had valuable lessons to be learned from. The steps in this book have been proven time after time to assist individuals of all backgrounds in reaching their fitness goals.

Although each and every one of us is a unique individual with very specific needs, preferences and personalities, I believe there are key steps that we all must take to ensure success on our personal lifestyle journey. The goal of this book is to share these key steps with you so that you can implement them into your own life and, in fact, become your own personal trainer in the process.

Following these steps will help you break the patterns of short-lived success and repeat failures that you may have experienced in the past. These steps will change the way you think about fitness and inspire you to be active everyday.

This book is designed to encourage success and, in turn, increase your confidence by taking small but significant steps towards reaching your lifestyle goals. By adopting small changes over a period of time you are more likely to reach your goals and create meaningful lifestyle habits.

This seven-step program offers a combination of education, motivation and practical tools within each chapter. Each chapter will discuss a key step of the Fit & Free™ program and you will learn how to incorporate these simple steps into your own life. This book includes valuable tools that compliment each of the Fit & Free™ steps and personalize your experience.

Thank you for choosing to join me on this exciting fitness and lifestyle journey. I have seen thousands of individuals successfully adopt the principles of this program and I am confident that you, too, will reach your personal fitness goals by following the steps in this book. Let’s begin.
Sarah.

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If you would like to purchase your own copy of Fit & Free, you can do so by visiting the ELM Online Store anytime.  Stay tuned as I share motivating tips and tricks from my book in the coming weeks.

Cheers!

Trail Running Tips: Trail Speed

I have just posted 3 new Trail Running articles on the ELM Resource Page for your reading pleasure:) Didn't know ELM had a Resource Page? Well now you do! There are close to 30 training articles just waiting for you so head on over!




TRAIL RUNNING TIPS: TRAIL SPEED
Sarah Seads, BA Kinesiology

Speed work comes in many forms.  From V02max intervals to race pace repeats and anaerobic threshold runs, there are plenty of ways to increase your running fitness through speed work.  But there is a style of speed work that is unique to trail running and one that can only be improved upon by running in the trails...Trail Speed. 

 

Trail Speed is the ability to move quickly over varied terrain.  This means keeping the pace no matter what obstacles come your way.  Trail speed will improve simply with experience- just as it will on a mountain bike.  With experience comes confidence.  With confidence comes a shift in perspective.  Obstacles appear smaller.  The same terrain feels less technical.  Your feet move faster and you push harder over roots, rocks, logs, ups and downs. 


Training specifically for trail speed will improve this skill exponentially, however.  Including weekly intervals of 'trail speed training' will go a long way to improve your confidence, quickly.  This can be accomplished during a run similar to what we did this week or a 'fartlek'(speed play) run. 

Start by running faster over sections of trail that you are very confident on.  This will turn into a fun interval session of various lengths during your run.  Aim to stay light on your feet as if dancing amongst the roots and rocks- never committing to landing with your full weight.  By staying light, you will move quickly and be able to react fast to the changing terrain. Keep your head up and look ahead so that you can anticipate upcoming obstacles and pick your 'line' in advance. The faster you go, the further ahead you need to look.

Next, work on trail speed intervals for a set period of time, say 1-3 minutes, where you aim to keep your speed up regardless of what comes your way.  Within reason of course;)  Safety is always the first priority so it is important to stay within your abilities on the trail.  There is no point in trail speed training if you end up on the couch with a sprained ankle!  Over time, you will notice that your perspective has shifted and you are able to move much more quickly through more difficult terrain.

Happy Trails!

Sarah.

 

Sarah Seads is a passionate trail runner and the owner of Equilibrium Lifestyle Management (ELM)a group fitness and personal training company in the Comox Valley on Vancouver Island, British Columbia. Contact ELM for trail maps and information about trail running adventures on Vancouver Island. www.elmhealth.com