5 exercises trail runners should be doing everyday

5 exercises trail runners should be doing everyday

You love to run.  Or maybe you don’t.  Wherever you are on the spectrum, if you are planning on adding more mileage or training for an event, you need to make sure that your body is adequately prepared to take on the additional stresses running places on the body.

What do we mean by this?
Strength and conditioning!

Many runners neglect to strengthen the muscles they use when running.  And not only those muscles, but the opposing ones too. In order to prevent injury and run at your best, you need to ensure that your body is strong and your training plan is well balanced. We like to refer to this as “pre-hab” work.
Read more

Embrace the brrrr! Tips and tricks for winter running

With cooler temps, mountain snowfall and wintry weather back in force, many new trail runners are wondering if and how they can continue enjoying the trails throughout the season.  Well, I am here to tell you that now is not the time to resign to the boring old “dreadmill”.
Trail running during the winter is possible and in fact, can be quite the adventure.

Read more

The weekend warrior and the future Olympian: Pi-yo is good for everyone!

bigstock-SEEFELD-AUSTRIA--JANUARY---48264218

The winter Olympics are a myriad of acrobatics.  It is truly amazing what these athletes can do in the air and at high speeds.  We can attribute much of what they can do to their training on the snow, however; it is how they train off the snow that can make the difference between a gold medal and a career ending injury.

Most professional athletes these days include cross training components in their training and many swear by pilates.
The question is:  Do these alternative methods of training work and what can they do for me?  

It is so easy to get stuck in a routine; I have trained people who have been doing the same exercises for 10 years using the same weight and others who swear by doing only cardio.  However, just like anything in life our bodies need balance and moderation when exercising. By doing too much or one thing (like cardio or exercises for the same muscle groups), we can develop muscle imbalances, which can lead to pain, poor posture and alignment and injuries.  

TAKE A BREAK feature

Even our day to day activities can lead to these muscle imbalances: sitting in front of a computer screen at work, driving, and even recreational sports like tennis, golf or racquetball.  All of these activities put our bodies in a very forward position, meaning that our shoulders slouch down, our neck rolls forward, our spine rounds and we stop using our core muscles.

The result?  Tight chest muscles, tight hamstrings and weak/tight hip flexors, weak back muscles, and a weak core.  Translation: Low back pain, chronic headaches, poor posture, and increased risk of injury to the knees and shoulders.  

By incorporating pilates and or yoga into your exercise routine, you will help to undue some of the damage you have done to your body over the years and learn some techniques to increase awareness and improve posture and core strength.  Not to mention perform better in your sport of choice!

Here are just some benefits of practicing pilates/yoga conditioning found in various studies:

1.   Strength and stabilization:

Pilates training focuses on strengthening the bodies stabilizing muscles within the core (scapulae, torso and pelvis).  Doing so has been proven to reduce stress to the joints and reduce the risk of potential injuries due to muscle imbalances. View 3 pilates based core exercises you can try today HERE.

Young smiling girl doing sporty exercises outdoors
Read more