Posted on Wednesday, August 5, 2015

Why I CrossFit

I recently had the unfortunate pleasure of cleaning out my grandparents’ estate after my grandmother passed away. Her house was fairly large and full of furniture. The basement was packed with 4,000+ vinyl records, hundreds of books, and thousands of cassette and VHS tapes. Additionally, old canned food in the cellar and 50+ gallon jugs of water had to be moved upstairs to be discarded. My grandpa and grandma were definitely prepared!

Why do I CrossFit? Because during this three day event, I packed more boxes, moved more heavy objects, and worked myself ragged with only minimal breaks for bathroom use and re-fueling without much complaint. CrossFit has helped me to develop more strength, endurance, and agility than I have had since being a kid! Frankly, I’m more fit now than any other time in my life. (In addition to CrossFit, I still enjoy running a couple of times a week to insure that my long run endurance maintains a good base.)

Not only has CrossFit prepared me with the strength to complete the tasks necessary at my grandparents’ estate sale, but in my experience, CrossFit:

Develops my strength and endurance to perform extended periods of yard work in the heat
Hones the skills needed to compete in obstacle course races (OCR)
Improves my endurance running
Prepares me to roll with my jujitsu buddies and not “cardio” tap
Improves my hiking
Empowers me because I can physically perform any task that I choose to perform
Reduces my risk of developing chronic diseases such as heart disease, diabetes, and Alzheimer’s disease

Although the training methods used in CrossFit help to improve strength, endurance, balance, agility, and over all fitness, they are also designed to challenge mental fortitude. Learning to set and push through mini goals is a fundamental skill in life. With every WOD (work out of the day), I strengthen this skill set.

What is CrossFit?

Constantly varied functional movements performed at relatively high intensity. CrossFit incorporates a combination of weightlifting, general fitness and boot camp activities, and an endless amount of activities and exercises to constantly challenge the body in a new way.
High Intensity Training (HIT) or High Intensity Interval Training (HIIT) involves performing short bursts (ranging from 30-60 seconds at a time) of activity followed by a 1-2 minute recovery. The 30-60 seconds should be at a high intensity, meaning that your rate of perceived exertion (RPE) is high and you’re breathing heavy.
Weight Training. CrossFit has made lifting heavy weights cool again. After spending time in a CrossFit box (gym), participants will quickly realize the need to focus on strength in order to improve on the WODs (work out of the day). Weight training becomes an integral part of the weekly training. The benefits of weight training are long established, but to steal a quote from Mark Rippetoe, “Stronger people are harder to kill than weak people and more useful in general.”
Community. CrossFit has done an amazing job in creating a community of people who desire to improve fitness and maintain the ability to perform physical tasks. The type of people who attend certain gyms will vary, so spend time finding the right community for you.

Why do I CrossFit? CrossFit is an integral part of my training and development. As a physical therapist, I take pride in my profession as I help others accomplish his/her mobility goals. CrossFit roots me in a physical and mental state that allows me to practice what I preach and accomplish my mobility goals whether it’s a hard day of work in the yard or moving 40 boxes of vinyl records out of a basement. Is CrossFit for everyone? No, not really as it is a very intense form of exercise and training. Can we learn something from CrossFit to make our training, health, and fitness more successful? Yes, most definitely!

Do you CrossFit? Why or why not? Please leave your comments below.

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com. Be sure to join our growing community on Facebook by liking The Physical Therapy Advisor!

Posted on Wednesday, July 29, 2015

15 Tips to Self-Treat Achilles Tendinitis

http://marathontrainingacademy.com/achilles-tendinitis

Marathon Training Academy

July 26, 2015

In this guest post for Marathon Training Academy, you will discover the common symptoms and causes for Achilles tendinitis and learn how to effectively self-treat and manage this condition.

Achilles tendinitis tends to affect runners more than any other group or athletic population. There is typically a high correlation to the amount of activity and volume performed in relation to biomechanical abnormalities and training errors which lead to Achilles tendinitis or tendinopathy. The Achilles serves as the conjoined tendon for both calf muscles, the gastrocnemius and soleus muscles. Achilles tendinitis (also called tendonitis) is a serious condition for any athlete as it typically means a significant reduction in training volumes and modification to training routines. A complete stopping of sporting activities may be necessary in severe cases. Learn the potential causative factors for Achilles tendinitis and how to self-treat this condition so you don’t lose too much time with your training. Continue Reading

Posted on Wednesday, July 22, 2015

How to Recover Quickly from a Hamstring Strain/Pull

A hamstring strain, also known as a hamstring pull, is a relatively common injury that can occur in almost any sport: running, CrossFit, ice skating, and weightlifting. The injury typically happens when one of the hamstring muscles (which are located in the posterior or back of the thigh) become overloaded. This causes a strain or small tear of the muscle and a complete tear in severe cases. The pain is typically located in the back of the thigh near the site of injury. This area can range from the back of the knee to the buttock area (specifically near the bones of the pelvis you sit on called the ischium). Discover the factors that increase your risk of straining your hamstring and learn how to self-treat this condition.

The strain most commonly occurs during running or jumping (in particular during sudden movements or when quickly starting and stopping). However, you could just as easily pull your hamstring while weightlifting or working in the yard. The following factors increase your risk of straining your hamstring:

Not warming up prior to exercise
Tightness in the hip flexors or quadriceps muscles
Weakness in the glutes/buttock muscles

Although hamstring strains are relatively common, they can be very debilitating. Depending on the severity of the sprain, you may have to discontinue your sport. A minor strain is classified as Grade I. Grade I injuries tend to be mild. With proper care and rehabilitation, the healing time can be shortened.

Grade II tears are partial ruptures. Grade II tears can often be rehabilitated, but the time frame for healing is longer.

A complete rupture is classified as a Grade III tear. Grade III tears may require surgical intervention. Severe Grade II and Grade III tears cause impaired muscle function and usually have associated bruising that occurs near the site of injury.

The course of treatment is dependent on the severity of the pain and the location of the injury. I recommend that you seek competent advice from a medical doctor, physical therapist or athletic trainer if you’re experiencing severe pain. A professional can assess the severity of the strain and address how to handle the injury.

Initial Treatment

For the purpose of this discussion, I will address a Grade I or minor Grade II injury. The initial course of treatment following the sprain includes RICE, which stands for Rest, Ice, Compression, and Elevation.

Rest. In this case, rest would indicate tapering down from your regular exercise activity or any activity that involves using your hamstrings (bending over, walking uphill, squatting or activities involving hip extension or bending your knee).
Ice. Apply ice to the painful area–typically the sooner, the better. The rule for icing is to apply ice no more than twenty minutes per hour. Do not place the ice directly against the skin, especially if you are using a gel pack style. A bag of frozen peas can be ideal. Individuals with poor circulation or impaired sensation should take particular care when icing.
Compression helps to prevent and decrease swelling. Swelling can cause increased pain and slow the healing response, so limit it as much as possible. You can utilize a common ACE wrap. If you have a friend who is medically trained, many different taping techniques can also assist in decreasing swelling. Many physical therapists or athletic trainers can apply KT Tape, Rock Tape or Mummy Tape for you or you can find application techniques online.
Elevation. Compression and elevation may not be fully possible if the injury is located higher into the buttock region. If there is swelling in the lower leg, then elevating the leg may be helpful.

Gentle Movement

During the acute phase, gently move the leg as you can tolerate. Don’t be aggressive with the movement. Walking is usually the best way to keep the area moving. Be sure to keep your steps shorter if you are experiencing pain. You may also try gently floating or walking in a pool as long as the pain does not worsen.

How to Self-Treat a Hamstring Strain/Pull:

Mobilize the fascia and muscle tissue. As you progress through the initial acute phase (typically 10 to 14 days), work on restoring normal pain free movement of the leg. Mobility issues and myofascial restrictions are very likely to occur following a hamstring injury. Along with tightness in the hamstring, you are likely to have tightness throughout the lower leg including the buttocks, quadriceps, IT Band or in the deep hip internal or external rotators. You may also have more spine tightness or pain due to altered movement patterns in the lower extremity. I recommend using a foam roller to address tightness in the lower leg. Care should be taken, and don’t roll too aggressively on the site of the injury. To learn how to use a foam roller, please refer to Foam Rolling for Rehabilitation. I also recommend using a Thera-Band Standard Roller Massager, which is very firm and allows for a deep amount of pressure. You may also utilize a tennis or lacrosse ball to mobilize the deeper hip and buttock muscles or to more deeply and aggressively mobilize the restricted areas appropriately.
Stretch. As you progress through your rehabilitation, care should be taken when stretching the hamstring. I tend to utilize both mobilization and gentle stretching to help maintain hamstring and lower leg motion. Don’t let the hamstring become tight and restricted. Hamstring Rehabilitation Exercises demonstrate my recommended stretches, foam rolling, and self-mobilization techniques.
Strengthen your glutes, hamstrings, and hip muscles. Weakness in the glutes, hamstrings, and hip muscles is common after injury and was likely a contributing factor to the injury itself. Strengthening of these muscle groups can help avoid future hamstring and even low back pain issues as well as reduce your risk of re-injury. Please refer to Hamstring Rehabilitation Exercises for additional exercises.
Hydrate. The human body is primarily made of water, which is critical for all body functions. I highly encourage you to hydrate more frequently during recovery. Adequate water intake is critical as your body attempts to heal and flush out metabolic wastes. Dehydrated tissues are prone to injury as they struggle to gain needed nutrients to heal and repair. Dehydrated tissues are less flexible and tend to accumulate waste products. Keep steady supplies of nutrients going to/from the site of the injury. Try to avoid beverages that contain artificial sweeteners or chemicals with names you can’t spell or pronounce. Water is best.
Start a supplement. A hamstring strain is typically associated with a specific event and an active inflammatory process typically occurs. I am a supporter of natural supplements and remedies. Many supplements include herbs which are designed to help reduce inflammation and support the healing response. My most recommended supplement to help recover from injury is CapraFlex by Mt. Capra. Essentially, it combines an organic glucosamine and chondroitin supplement with other natural herbs which are designed to reduce inflammation and support healing. CapraFlex can be taken long term or intermittently. Phenocane Natural Pain Management combines the following: Curcumin, an herb that reduces pain and inflammation; boswellia, a natural COX2 inhibitor that also reduces pain and inflammation; DLPA, an amino acid that helps to increase and uphold serotonin levels in the brain; and nattokinase, an enzyme that assists with blood clotting and reduces pain and inflammation. If you are taking blood thinner medication, please consult with your physician prior to taking these supplements.

Return to Activity

As your pain decreases and after your hip and hamstring range of motion has returned to normal, slowly start tapering back into your training routine. During this time, you remain at a higher risk of injury. As you continue working through your rehabilitation and your return to activity, implement the following strategies:

Warm up prior to exercise. I recommend that you increase your normal warm up time. You should warm up at least 10 minutes in order to increase blood flow to the area. This allows for better mobility and also prepares the tissues for exercise. You can use a self-massage tool or a foam roller to roll up and down the hamstring as part of your warm up. If you perform hamstring stretches, be mindful that prolonged static stretching before exercise may worsen performance. Warm up exercises may include light jogging, bicycling, rowing or any activity to get the heart rate up and the blood flowing in the lower legs. Be careful when performing any movement that puts the hamstring in a stretched positon with speed or force.
Cool down. After performing your exercise or activity, take the extra time to cool down and stretch. Focus on hamstring stretching as well as general lower extremity mobility stretches. Use the same self-massage tools as you did during your warm up.
Initially avoid potential high risk activities. As your recovery progresses and you return to activity, initially avoid high risk activities that put the hamstring muscle under heavy load or a very quick load. Progress slowly. If an activity begins to cause pain in the hamstring, don’t push through it. Instead, stop and give your hamstring more time to heal prior to trying it again. You should be pain free before you progress the intensity of the activity or sport. Hamstring pulls have a high likelihood of re-injury if you rush the process.
Regain full strength and motion before returning to sport. Before a full return to sport or activity is initiated, you should have full lower leg and hamstring mobility and strength without pain. If you continue to experience soreness or restriction, continue to work on your rehabilitation until the leg and hamstring have returned to normal. Then initiate a full return to activity.

If you’re not experiencing relief after two to three weeks of aggressively managing the symptoms, contact your medical doctor, physical therapist or athletic trainer for an assessment and help in managing the injury. The American Physical Therapy Association offers a wonderful resource to help find a physical therapist in your area.

Has a hamstring strain/pull ever sidelined you? Which treatment was the most effective for you? Additional discussion can help others to manage this condition more effectively. Please leave your comments below.

Looking for that exercise or book I mentioned in a post? Forgot the name of a product or supplement that you’re interested in? It’s all listed in the Resource Guide. Check it out today!

Disclaimer: The Physical Therapy Advisor Blog and its information is for general informational purposes only and does not constitute the practice of medicine or other professional health care services, including the giving of medical advice. No health care provider/patient relationship is formed. The use of information on this blog or materials linked from this blog is at your own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Do not disregard, or delay in obtaining, medical advice for any medical condition you may have. Please seek the assistance of your health care professionals for any such conditions.

Posted on Wednesday, July 1, 2015

How to Train for an Obstacle Course Race

Obstacle course racing (OCR) is growing quickly and becoming a very popular sport. It is a fun way to challenge your strength, fitness, and mental fortitude. With the proper training and recovery, this style of racing can be performed safely. Whether you are a newbie or a seasoned Spartan, I offer tips on how to optimize your racing experience.

(Courtesy of Reebok Spartan Race)

I competed in my first OCR, the Boise Spartan Sprint, thanks to a friend. She transferred her registration to me after suffering a knee injury and was unable to participate. Thank you, Jenifer, for prompting me to try something new! It was a blast!

How to prepare for an OCR? Without any prior experience, I started by listening to Ben Greenfield’s Obstacle Dominator Podcast and reading about Spartan Race Training. I have competed in many running and trail races at varying distances, so I felt that I could adequately train despite being on a long vacation the two weeks prior to the race.

The Boise Spartan Sprint

Obstacles, courses, and distances vary for each event. This particular course offered options to skip certain obstacles, but you had to pay a 30 burpee penalty. Although there were options available to insure all who wanted to participate could, the terrain was not suitable for everyone. There were five quite steep hills to climb up and down during the 4 mile course. They were much steeper than I expected, and I’m used to hiking similar terrain while hunting.

The other surprise was how the water obstacles made for a new challenge (particularly when combined with other obstacles such as the rope climb). I am typically a pretty good rope climber, but getting a good foot hold was difficult when submerged in 3 feet of water. Fortunately, I was able to overcome the challenge.

After experiencing the general tempo of this particular course and its layout, I better understand how to train for an OCR. My final ranking was number 180 out of 3,394. Not too bad for a first attempt, but nothing like the elites! I will be sure to incorporate more of these tips and lessons learned when training for my next OCR.

7 Tips on How to Train for an Obstacle Course Race:

High intensity interval training (HIIT). The amount of HIIT in preparation for your race will vary and is dependent on the distance. If the race course will be a shorter distance (under 5 miles), then a majority of your running could be HIIT and shorter distance recovery runs. If you will be competing in longer distances (10 miles or more), then I would still incorporate a weekly longer run just so your body will be prepared for the mileage and time on your feet. I highly recommend that you run outside–preferably on a trail or uneven terrain to prepare your legs adequately. You will need to feel comfortable running downhill on uneven terrain. Please refer to my Training Plan that I used for Race to Robie Creek, a very steep half marathon 8.5 miles uphill and 4.6 miles downhill.
Train for the pack. In larger races or in races where there is a variation in skill levels, I recommend training for this variable. Constantly changing your running pace faster or slower is more tiring than just running at your preferred pace. One easy and effective running style to train for this variable is called the Fartlek, Swedish for speed play. It involves taking your normal forty to sixty minute run (after a warm up) and intermittently changing your pace from jogging (at different speeds) to sprinting. This can be performed in a structured form or randomly in true Fartlek style. One method is to pick objects in front of you and vary your running speed as you approach them. This is a critical training method if you want to improve your race time.
CrossFit as a form of high intensity training (HIT) is an excellent method to train your legs to handle the hilly terrain (including a very fast and steep decent). The obstacles may include: picking up heavy objects and carrying them either in front or sometimes overhead; scaling walls; swinging and climbing along monkey bars; rope climbing; and crawling in mud. CrossFit taught me how to prepare for these different obstacles by refining the skill sets necessary to tackle them. It also prepared me to perform the obstacles when fatigued.
Climbing Wall. One of the obstacles included traversing a climbing wall sideways for 20+ feet. Participants were not allowed to climb up or let their feet touch the ground. I suggest practicing this at a local climbing wall. Although I was able to perform the obstacle, I was much slower as I rarely spend time on a climbing wall.
Monkey Bars. Spend time practicing swinging, climbing, and moving in different directions on monkey bars to better prepare for the different obstacles. It’s also an excellent method to increase your grip strength.
Clothing can be an interesting variable. For my particular OCR, the temperature was quite warm (above 80 degrees). The water obstacles helped to keep my body cool. In hindsight, additional clothing should have been considered in order to avoid cuts and scrapes. I wore a long pair of compression socks to help with cramping and protection from ground cover. I wish that I would have worn knee protection. The crawling cut up my knees and made them feel sore. Also, when scaling the walls, I got scrapes under my arms because I wore a tank top. I recommend wearing clothing that will protect your body for the likely scrapes and cuts that will occur.
Ankle Sprain Prevention. I had been warned that this particular course was hilly. In preparation, I decided to utilize Mummy Tape for ankle stability. (You can also use Rock Tape, KT Tape or any other Kinesiological style tape.) This video, KT Tape Ankle Stability, demonstrates the technique I utilized to help improve my ankle stability in order to prevent an ankle sprain. For application and removal tips, please refer to Skin Care with Taping.

Once you complete the OCR, enjoy your accomplishment, but don’t forget to implement proper recovery strategies! Be sure to properly cool down after the race. Don’t sit! Stretch and continue to move. You will need to make sure that any scratches or wounds are properly cleaned and covered. Hydrate appropriately and begin working through your recovery process. For more information on how to quickly recover, please refer to the following posts: 14 Tips and Strategies to Self-Treat Muscle Pain and Muscle Cramping & Spasms – Treatment Options.

Have you competed in an OCR before? Please share your experience by leaving a comment below.

Posted on Wednesday, June 17, 2015

12 Strategies to Prevent and Self-Treat Muscle Cramping

http://marathontrainingacademy.com/muscle-cramping

Marathon Training Academy

June 16, 2015

In this guest post for Marathon Training Academy, you will discover the common causes for muscle cramping and learn prevention strategies and self-treatment tips.

Muscle cramping and spasming can significantly derail your best intentioned race plans. A muscle cramp or spasm is a sudden, involuntary, and typically severe muscle contraction. Thankfully, it’s very rare for a muscle spasm or cramp to permanently damage the muscle. However, the cramp or spasm can produce mild to excruciating pain. The pain can be very short lived or linger for days after a severe episode. Unfortunately, muscle cramping can affect your performance. Common causes of muscle cramping include overexertion, prolonged immobility, dehydration, and electrolyte imbalances. Continue Reading

http://marathontrainingacademy.com/low-back-pain

Marathon Training Academy
May 14, 2015

In this guest post for Marathon Training Academy, you will discover the risk factors for low back pain (LBP) and learn how to implement prevention strategies during exercise in order to avoid episodes of LBP.

Posted on Wednesday, May 6, 2015

Q & A: Should Children Run Long Distances?

Q. My son is 14 years old. He wants to run a marathon this summer. He has participated in many races ranging from 5k to 5 miles in the past. Is long distance running safe for children? -Mark

A. Thanks, Mark, for this great question! The topic of children running extreme distances from marathons to ultra-marathons is still debatable (as is strength training in younger children). In general, the science and research supporting adolescent runners is inconclusive and continues to evolve. Children’s physical, mental, and emotional development varies widely and isn’t necessarily correlated to chronological age. When choosing which type of activity and exercise is appropriate for a child, his/her physical, mental, and emotional development need to be considered.

I believe that children are capable of running longer distances even at an early age although most will not want to. The real question is: Should they? Running and activity should be encouraged in whatever form the child prefers. There has been very little research on the effects of long distance mileage on younger children. Physiological considerations include:

Growth Plates. The epiphyseal plate (growth plate), which is a cartilaginous plate at each end of a long bone, in children typically closes between 18-25 years old. It is most active when the child is younger. Excessive stress (either in the form of overload such as weight lifting very heavy loads with poor technique or repetitive loading such as running long distances) could cause damage to these growth plates, which affects the child’s ability to properly grow.
Muscle Strength. A child’s muscle development is not the same as that of an adult. This means that the repetitive strain of long distance running (particularly on hard surfaces) could again increase the risk of repetitive motion injuries. A child’s musculature may not be mature enough to handle the repetitive load.
Energy Metabolism. Children typically have a very high metabolism. They require more carbohydrates than adults as well as additional fat consumption to insure adequate cholesterol to promote normal brain development. A child’s ability to store carbohydrates is less than that of an adult due to a smaller body mass size. Issues with fueling during longer runs could have more consequences for younger runners.

A child’s ability to tolerate longer distances will widely vary based on his/her physical, mental, and emotional development. If a younger child desires to run a long distance race, then he/she will require supervision. A healthy eating plan that is high in fat and protein is critical. A proper fueling plan for carbohydrate intake will insure that the child acquires additional nutrients for the activity and for normal growth and development.

Typically, younger kids and teens will not be as proficient of runners compared to most adults because children’s lungs and VO2 max don’t peak until the 20s. However, they can run surprisingly fast! A younger child’s body is more adept at handling shorter distance intervals or bursts of running than longer distances.

Consider the following when determining if long distance running is appropriate for your child:

Assess your child’s physical, mental, and emotional development. Could he/she handle long distance running in these three crucial areas?
What kind of surface will the majority of the running take place on? I highly advise grass, trail or dirt path versus concrete and sidewalks. Definitely avoid long runs on hard surfaces. Keep to softer surfaces, such as dirt or grass, when possible. This decreases the strain on a child’s growth plates and body in general.
What is the anticipated training volume? How many actual miles of running? I would advise a lower mileage program.
A proper fueling and rehydrating plan must be addressed. This needs to be closely monitored by a parent (and not only by the child involved).
Consider tackling a shorter distance such as the half marathon. Increase the mileage as the child ages and matures.

A new runner (of any age) should spend more time initially working on an adequate running base and proper running form. Encourage your child to develop good habits and proper technique now, so that running can be a lifelong pursuit.

I’m a supporter of children who participate in cross country programs at school. It provides an opportunity to run 3-5 mile distances regularly on softer surfaces while developing a wonderful base (and comradery as well). I also highly encourage children to participate in a school track program. Run different distances, such as the 800 or 1200 meter distance, in order to develop proper running form and technique. It also helps to develop the child’s ability to run faster, not just longer.

Encourage your child to be active and participate in various activities. If he/she desires to engage in long distance running, progress slowly and closely monitor for any symptoms of pain or injury. If you suspect a developing problem, consult your pediatric physician about your concerns. I would also caution you that many pediatric physicians may not be too keen on the idea of long distance running in pre-teen children. Seek a physician who is open to the idea and can work with you and your child to insure optimal health.

Pre-teens and teens are best suited for shorter distance running, but with proper training they could safely run longer distances (ranging from the 10k to the half marathon). Most children’s physical, mental, and emotional development is not suitable for running distances such as the marathon and especially, ultra-marathons. I typically don’t recommend those distances until at least mid to late teens. If attempted, special care should be taken to avoid over taxing their young bodies.

Thanks, Mark, for the question. I wish you and your son all the best in his future running endeavors!

Do you have a child or know of one who has participated in long distance racing? Please share your thoughts below.

Disclaimer: The Physical Therapy Advisor blog is for general informational purposes only and does not constitute the practice of medicine or other professional health care services, including the giving of medical advice. No health care provider/patient relationship is formed. The use of information on this blog or materials linked from this blog is at your own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Do not disregard, or delay in obtaining, medical advice for any medical condition you may have. Please seek the assistance of your health care professionals for any such conditions.

Posted on Wednesday, April 22, 2015

How to Quickly become Heat Acclimated for Your Race

Spring racing season can be particularly difficult as you prepare for the weather. Unless you live near the equator or the southern hemisphere (where seasons are opposite), then you likely spend most of the winter preparing for a spring race in relatively cold weather. How can you quickly and safely become heat acclimated to prepare for a race, soccer or other outdoor sports when most of your training was performed in cold weather?

As you approach mid to late spring, the weather becomes more unpredictable in many parts of the world. The conditions could be cold, windy, and rainy or in near summer heat while you’re running or playing your sport of choice. The change from heat to cooler weather is usually an easier transition for most runners and athletes. However, the transition from colder weather to heat can affect performance. The exact ideal temperature (approximately 45-55 degrees Fahrenheit) is debatable and also based on humidity. Most running experts suggest performance impairments of between 1.6% and 3% in marathon times for every 10 degrees above 55 degrees Fahrenheit.

Running and exercising in warmer weather tends to be more taxing on your body and requires more energy to remain cool. When you’re not acclimatized to running in heat, it takes more effort to keep your running pace. This increases your risk of muscle cramping, bonking (hitting the wall), and/or being unable to maintain your goal pace (which leads to a longer finishing time).

6 Tips to Quickly become Heat Acclimated for Your Race:

Perform High Intensity Interval Training (HIIT). You will need to adequately train your body to handle the extra intensity needed in order to maintain your pace. The best method when training for a more intense pace is through High Intensity Training (HIT) or High Intensity Interval Training (HIIT). Perform short bursts (ranging from 30-60 seconds at a time) of activity followed by a 1-2 minute recovery. The 30-60 seconds should be at a high intensity, meaning that your rate of perceived exertion (RPE) is high. You should be breathing heavy. If you are overweight or have arthritis, this may be performed while using a stationary bicycle or in a pool. You can also walk uphill at a quick pace, then stop and rest. This is performed in intervals ranging from 30 to 60 seconds as well.
The Sauna. My preference is to utilize the sauna post running. This allows me to put forth max effort in performing my scheduled run followed by a 10-20 minute sauna session. (Initially, work up to a 30-40 minute session if tolerated.) You can use either a dry heat sauna or a steam room, but choose this based on the anticipated humidity during your race or sport activity. Utilizing the sauna provides best results if initiated three to four weeks prior to the event. However, positive effects can occur in as little as one to two weeks before the race. I recommend tapering down and discontinuing sauna use two or three days prior to the event. If you’re hard core, try performing light exercise when in the sauna or steam room. A few rounds of push-ups or squats can be beneficial. If you own a sauna, you may even consider gently riding a stationary bike. (If you have a heart condition, please first clear any use of a sauna with your physician.)
Hot Yoga. Currently, this form of yoga is a “hot” fitness trend. Preforming hot yoga is an excellent cross training method which allows you to acclimatize to the heat. I recommend one to two sessions per week as part of your cross training routine.
Increase your Fuel Intake. You will likely be putting forth a harder effort in the heat to maintain your pace. I recommend increasing your fuel intake by 100-200 Calories per hour during the race. This will provide your body with enough energy to push harder than expected. Experiment with the increased fuel during your training runs or prior to the event. This will eliminate any potential gastrointestinal (GI) issues from the change in your fueling strategy.
Salt. It is rarely necessary to supplement with salt tablets during the race. Muscle cramping can be an issue, but it’s usually due from over exertion and not from a lack of salt. Heat increases your exertional levels. If you start to cramp, you can quickly place something salty (such as some pickle juice or a mixture of sea salt and honey) in your mouth. (You don’t even need to ingest the food or beverage.) It will trigger a neurological response which can alleviate the cramp.
Colostrum. Colostrum is the first milk produced by female mammals after giving birth. It contains a host of immunoglobulins, anti-microbial peptides, and other growth factors. It is especially good at strengthening the intestinal lining which prevents and heals conditions associated with a leaky gut. Colostrum can also help a person more effectively exercise in hotter conditions. Over all, it can boost the immune system, assist with intestinal issues, and help the body to recover faster. I recommend CapraColostrum by Mt. Capra, which is a goat based supplement. If you have a goat allergy, I also alternatively recommend a cow (bovine) based supplement known as IgG 2000 CWP. This supplement is an immunoglobulin concentrate made from bovine colostrum.

In general, exercising in warmer weather tends to be more taxing on your body. It requires more energy to remain cool. Incorporate these 6 tips on how to quickly and safely become heat acclimatized as you prepare for a race or other outdoor sport. You will likely experience a successful outcome by maintaining your goal pace while avoiding dehydration and muscle cramping.

What is your preferred weather condition for running or outdoor sports? Do you have any tips to share that have helped you to acclimatize to warmer than expected conditions? Please leave your comments below.

Looking for that exercise or book I mentioned in a post? Forgot the name of a product or supplement that you’re interested in? It’s all listed in the Resource Guide. Check it out today!

http://marathontrainingacademy.com/itbs

Marathon Training Academy
April 9, 2015

In this guest post for Marathon Training Academy, you will discover the risk factors for IT Band Syndrome and learn how to quickly return to your running routine with these self-treatment techniques!

Posted on Wednesday, April 1, 2015

How to Safely Overreach to Advance Your Training

Overreaching is a term used to describe an acute training phase during which you temporarily increase the training volume, load, and/or intensity as part a specific training strategy to gain a specific training outcome. When properly programmed, overreaching can be an effective and important part of a training cycle. Unlike Overtraining Syndrome (OTS), overreaching is an actual training strategy to build strength and/or performance. Although it typically results in additional fatigue and soreness, you can easily recover with a few days of rest and a specific recovery plan. After resting, the desired outcome is an obvious improvement or supercompensation in that specific sport or activity.

Overreaching is an important component of high-quality training. When utilizing overreaching, please be aware of the potential to develop Overtraining Syndrome (OTS). Please refer to 12 Tips to Prevent Overtraining Syndrome for the warning signs. Overreaching is an advanced training concept and shouldn’t be utilized by novice individuals regardless of the sport or activity.

Why risk Overtraining Syndrome to incorporate overreaching into your training?

Overreaching helps your body to perform the extra steps needed to produce more results in a shorter period of time.
Overreaching helps you “shock” the body in order to improve. During a short period of time (days to weeks), you push yourself to a state of being nearly overtrained prior to backing off. This is more than the typical overload you are attempting with regular training.
Supercompensation occurs as you push yourself to the limit. Then you pull back from the brink of being overtrained as you transition into a rest and recovery phase, which is outlined in 12 Tips to Prevent Overtraining Syndrome and 10 Tips to Self-Treat Overtraining Syndrome.
Quality intermediate to advanced training plans incorporate a stair step increase in performance with 3-4 intermittent bouts of overreaching throughout a typical periodized training year. Make sure that your training plan is right for you.

6 tips on how to safely overreach to advance your training:

A planned and programmed overreaching session should last no longer than 1-2 weeks.
Increase your training, intensity, and/or volume no more than 40%. For example, if you typically run 50 miles a week, then plan on a week or two of 70 miles before your scheduled rest and recovery days. You may also choose to combine two harder variables in one training session. Combine a long run with challenging hills, a tempo session with speed work, or take a long run after performing a high intensity interval training session (HIIT).
Watch for the following warning signs of overtraining syndrome: feeling fatigued sooner during the workout; excessive fatigue or soreness; changes in appetite (larger or smaller); and a longer post workout recovery time. If you’re experiencing these symptoms, then you are into overreaching and on the verge of overtraining. Depending on how much longer in the phase you need to progress, you may need to discontinue your overreaching training plan and initiate your recovery protocol.
During the overreaching cycle, be sure to properly recover between each bout of exercise. Implement specific recovery strategies including: extra sleep; adequate nutrition and hydration; proper supplementation; and foam rolling.
Plan a 5-7 day recovery protocol. Several methods to help you to recover are outlined in outlined in 12 Tips to Prevent Overtraining Syndrome and 10 Tips to Self-Treat Overtraining Syndrome. Find more recovery tips in Muscle Cramping & Spasms – Treatment Options.
Once you complete your recovery time, continue with your training plan. Take note of where you are and how you feel in your training. If you are feeling well and are demonstrating improvement, be sure to adjust your training plan by appropriately tapering up the volume and/or intensity to match your added gain. For example, if you were squatting 200 lbs. as a part of your work sets, you may increase the weight by 5-10% for a total of 210 or 220 lbs. This would also be the case for any other exercise or running distance and/or pace.

Overreaching can be an excellent method to speed up and quickly advance in your training. Overreaching increases your risk of developing Overtraining Syndrome (OTS). It should be performed carefully and thoughtfully as part of a complete training plan. Overreaching should always be followed with an equally thought out rest and recovery protocol. During your overreaching cycle, document your training and recovery strategies so that you can refine your process. It will make your next attempt at overreaching even more effective and safe in the future.

Discover how you can continue to train hard and avoid the associated poor performance, illness, and injury that can result in lost training days and opportunity!

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In my book, Preventing and Treating Overtraining Syndrome, I show you how to recognize the risk factors and symptoms of OTS. You’ll learn how to utilize prevention strategies to help you develop a personal training strategy that will allow you to push past your limits and prior plateau points in order to reach a state of what is known as overreaching (your body’s ability to “supercompensate”). This will speed up your results, so that you can train harder and more effectively than ever before! In addition, learn how to use the foam roller (complete with photos and detailed exercise descriptions) as part of a health optimization program, recovery program, rest day or treatment modality.

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