SNAPSHOT
Went Facebook LIVE for the first time today!
DIGGING DEEPER
See my video on what to wear and when to run during the winter on my Facebook page Running Coach- Shelly Binsfeld.
SOLUTION
Get out and enjoy the fresh winter air!
The Training Secret
Bridge of Flowers 10K
SNAPSHOT
Slightly undertrained with daily recovery and consistency are the secrets to success.
DIGGING DEEPER
Do you wonder what the secret workout is that gets runners to the podium? It is not so secret as you may think. In addition, the method is not just for the elite.
It is quite simple to explain. Train the body to adapt at it's highest possible rate without causing too much trauma or stress. Allow the adaptation to occur under the most optimal recovery circumstances. All the while adding each adaptation upon each other without setbacks or plateaus, therefore creating a consistent training year.
Theresa Loomis racing in the YMCA 10 miler in May 2016.
The complexity is in the individual differences between each human. One runner's maximum weekly mileage is another runner's low level. Each body is unique in its making and ability to withstand the pressures of running. We all need different amounts and elements to recover optimally. The stress of our life intervenes with consistent training.
So what does this all boil down to? How do you get faster, better, stronger? Listen to your body. With the knowledge that slightly undertrained with daily recovery and consistency are the secrets to success, do as your body needs. Train hard using your internal motivation, tread carefully the rest of the 23 hours of the day in order to recover, and plan carefully causing a consistent training schedule.
It is simple yet complex. This is where turning to a coach will improve your running. A running coach keeps you on the right track towards appropriate training and adequate recovery. They should be sensitive to your recovery at the same time challenging you just enough to cause adaptation and increased fitness. A coach sets out your training plans and keeps you accountable.
Your finish time should not dictate whether you deserve a coach. Whatever level you are running at, you still need someone to guide you. I have a coach. Even this coach needs a coach to run optimally and to reach her potential. Reach out to a runner around you that inspires and encourages you. Ask them to guide you through a successful 2017.
SOLUTION
Secret exposed, what are you going to do with it?
Where Strength OrIginates
SNAPSHOT
From the upper quads to the shoulders and wrapping from the front of the body to the back, all the way deep inside your middle, lays your strength.
DIGGING DEEPER
My last experience recovering from injury brought home the need for deep core strength. My hip strength was lacking and causing the rest of my body to make up for it. I noticed a remarkable difference from just one challenging hour-long Pilates class a week. Months into the new training I was on a treadmill and found that from the shoulders to my upper quads had become one strong unit like a pole from which my legs and arms moved.
Remember your strength comes from the middle of your body. Your legs work off of your core, with core stability transferring strength to your legs.
Using the winter months to develop your core strength will facilitate improved fitness in the spring. I am not speaking of sit-ups at all: zip, zero, nill. Sit ups will only strengthen a small percentage of the core. Plus, you most likely are using momentum to move and up and down and not truly developing the core. My favorite core routines are the main 18 Pilates exercises. I add in challenging moves with a large ball or foam roller, increasing my need for balance. I often use the book Quick Strength for Runners by Jeff Horowitz. It has 16 routines that I alternate between throughout the month.
Keeping the routine new and fresh causes a stronger core. Challenge yourself with balls, bars, and other equipment. Lay a bar across your back when performing donkey kicks. Add an inside shoulder width ball between your palms to your roll up. Balance on all fours upon a large stability ball. Anatomy for Runners by Jay Dicharry will help highlight ways to challenge your normal strengthening movements. Most of all become creative and playful with your movements.
A special note to women and especially to mothers with young children, it is vital to develop your core muscles. I remember being surprised during my first Pilates class that I even had muscles in my abdomen. I thought of the area as only being organs. However, those organs are encased in a wrapping of muscles that need to be identified and developed. You will find the difference in removing the stroller from the car trunk. If you struggle at all you need to prioritize core strengthening.
SOLUTION
Develop your center strength to revitalize your running.
SIT SIT SIT
SNAPSHOT
Oh sitting, how you have crept into my day.
DIGGING DEEPER
During breakfast, traveling, desk work, waiting room, coffee with a friend, phone call, lunch, dinner, kids' swimming and soccer practices, and on the sofa, we sit, sit, sit. Look deeply at the normal physical routines of your day. Does sitting consume your body’s day?
Throw running into the equation, which relies heavily on the hamstrings, glutes, and core to move the body forward, and you have a combination for lower back pain.
The one semi-heavy object that you lifted that caused you to drop to the floor and live on the couch for a few days wasn't the culprit. It was weeks or months of strain and weakened muscles shouting, “I QUIT!”
Sitting with a ninety-degree bend in each of the hips and knees creates a strain on the hamstring and glutes. It also weakens the surrounding muscles since they go unused for many hours of the day. You can imagine and feel the damage of sitting.
I am not taking this battle sitting down and am seeking a healthy restful position to impact this world. This is my change list:
- Sit in the lotus position whenever possible
- Stand when on the computer
- Keep a straight back when sitting, with my shoulders on by back
- Stroll throughout my thinking and talking periods of the day
- Pilates class once a week
- No screen time after 8 pm
Recommended Book- Deskbound: Standing Up to a Sitting World by Kelly Starrett
SOLUTION
Copy this list and stick it near your computer for a reminder of avenues to better physical health.
Friendly Influence
1996 Fort Collins Varsity Team - 2nd place finisher in the Colorado State 5A division race
SNAPSHOT
Join me for track practice.
DIGGING DEEPER
It was a friend that brought me to running. She wasn’t a runner or even an athlete. I don’t know why she even wanted to join the middle school track team. I was not an athlete either. Since my family was in a constant state of change and my father was parenting on his own, sports had not been an option. The extent of my athletic experience only entailed winning the elementary school field day races once a year.
Middle school track in Fort Collins, Colorado was only 6 weeks long with just a few meets. It only took that one last race where I was flying through the finish line to capture my heart. When the fall cross country season came a few months later I quickly lined myself up to run on the high school team. Running in the shadows, I was the most wide-eyed, innocent, quirky little girl with a bit of pudge and not real running shoes. I tagged along on a team that had a serious history of winning and a coach that took us to the podium at state meets.
Start line focus
While riding to the first cross country race, the fast girls pulled a prank by convincing me that gullible was not in the dictionary. With that same innocence, I accepted the pointing out of the race course thinking I would just be following all the jerseys in front of me. The JV race gun went off and I dashed out to the front. No one stepped ahead of me. In the lead, I took the wrong turn and was guided back by the spectating parents. A lesson I would never forget as I became the course strategist on all my racing teams. To the surprise of my team, I finished with a win.
During the next practice, the varsity boys walked by exclaiming, “So, you are the one that won the girls' JV race.” I blushed as bright as my red trimmed glasses. I knew the joy I felt while running was worth being watched. It was the beginning of a love for running.
My future was altered by a friendly invitation. So I encourage you to reach out to a friend and experience a new endeavor together. You may help them find their love.
SOLUTION
Come along side of me. Together we explore.
1996 Fort Collins High School's winning teams