👟🏃🏽♂️TECHNIQUE TUESDAY🏃🏼♀️👟 Following on from last Tuesday’s post, today we will break down two main pillars of Good Running Form: ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
1️⃣Cadence + 2️⃣Stride Length 🏃🏽♂️Cadence refers to how many Steps Per Minute (spm) you take as a measure of units. Typically you want to aim for a cadence of 180spm but sometimes that is a bit of a stretch. You will have a cadence that you naturally like to run at so when trying to increase this, be mindful that it will take time to improve and it may feel uncomfortable. 🏃🏼♀️Stride Length, I believe goes hand in hand or (foot in foot: pun intended😂) with Cadence. Initially when wanting to improve your cadence you should look to shorten your stride length which will help bring your cadence up. Remember with your Stride Length you want your foot to be landing underneath your body - not out in front! This again will take time to improve and may feel uncomfortable. Body Position/Posture also helps with this but we will touch more on that next week! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
🤔Remember Patience is the key when it comes to making these changes! If you have run the way that you have your entire life - you won’t be able to change those movement patterns overnight.. in fact I have been working on improving my running technique for over a year now and it still isn’t where I want it to be. If you want something bad enough, you gotta put in the work.
I hope you’ve found this helpful - if you aren’t following me already, MAKE SURE YOU DO 😊 and if you want more of these posts let me know in the comments below ⬇️⬇️⬇️ #running#runningform#runningtechnique#tri#triathlon#triathlete#swimbikerun#run#techniquetuesday#liveyourpotential#selfimprovement#training#nevergiveup#consistency
🤓SHOULDER REHAB: winging 🦅🔎scapula
Scapular winging in and of itself doesn’t always translate to treatment being necessary. Many overhead athletes have scapular winging, but have NO pain, limited ranges of motion, or strength deficits. However, when a client comes in with shoulder pain and a long thoracic nerve issue (which powers the serratus anterior), it’s worth examining more closely and trying to get the serratus anterior to work better. The client has been dealing with intermittent shoulder pain, especially during loaded mid to overhead activities and press/push movements. Here are a few exercises he’s working on:
1️⃣Single-arm wall slides
2️⃣Scapular protraction presses with a band
3️⃣Scapular protraction walkouts
4️⃣Prowler walk w/scap protraction
Swipe👆to view 👀 all videos/photos.
SO grateful and honoured to be featured on @whysheisamazing ❤️. Following them has been so motivating because of the features and continuous posts that they share around encouragement and positivity. Thank you @iron_tica@icanrun2@das_athlete from @whysheisamazing 🙏
Repost from @whysheisamazing :
Feature 20 🌱 Ambitious, Strong, Driven, Motivational, Inspiring , Kind and Radiante are just a few words out of many that describe our next Why She is Amazing feature Laura (@ironmom.ca). From starting a non-profit to help young girls get and remain active (@shapehersteem) to having her own blog on her journey to her first Ironman which she trained for while expecting her first daughter and while she was on maternity leave as well as a website filled with recipes, training plans and excellent advice (ironmom.ca). Laura is not only an incredible Mom and role model to her two beautiful daughters but also a career woman, coach and driven athlete who allows nothing to stand in her way of achieving her goals.
In her words ⬇️:
What word best describes you: ambitious. Sometimes a good thing and sometimes not lol. I’m learning to prioritize my goals better and focus on one at a time, but I tend to choose pretty big goals because I’m just a crazy nut :). You live one life so make it the best you can and enjoy every second of it!
What is your main source of inspiration in your life: My daughters Mia & Avery are my first source of inspiration ❤️ as well as my mother. She was sponsored to come to Canada to complete her post doc in biochemistry, and has always shown me through her own actions to love, pursue goals, respect and support others, and to be myself.
Favourite activity/sport and why? While I have fallen back in love with triathlon, i have to say that my favourite activities are running and cycling (sorry swimming, lol). I love how I can explore so much on foot or on two wheels when I’m traveling, and how these two activities are also so great for more social workouts - you can have a conversation and catch up with friends while fitting in a good workout:) Inspiring women: there are so many, and thanks to social media it’s easy to now find and connect with them!
This face is how I felt about my run. I have been on and off with my routine and lost count at how many times I've "restarted" my fitness routine. But restarting on a regular basis is almost like working out consistently right?! 🤣 anyways here I am trying to restart my run routine...now I need to sync my run and bike workouts. 🏃♀️➕🚴♀️=🤩 #pinkjackettime
Elise is going to Nice! 🇫🇷 That has a nice ring to it, doesn’t it? We are so over the 🌚 , 🎇 in the sky, floating on ☁️ nine, doing a happy 💃 that Elise finally got the race she deserved and secured her spot at the 70.3 World Championship next year.
The story of her season is a mix of cancelled swims, flat tires, and frustrating injuries. Each time, Elise came back with a vengeance and continued her focused race preparation. Leading up to Ironman La Quinta 70.3, the swim was threatened by near polar temperatures. Our fingers were crossed that this wouldn’t be the third race of the year where they cancelled Elise’s strongest discipline. Luckily, by the time she was on the bus in the morning, the swim was confirmed. After a 27:48 swim with just a little brain freeze, Elise flew through transition as second amateur female. On the bike, she rode conservatively to avoid irritating a recent hip injury with a 2:38:09 split. She started the run with a 2:21 lead over the second woman in her division. The run was where the mental and physical battle really began. Throughout the weaving, grassy, exposed course, Elise was doing everything she could to keep her quad from locking up. Given the rolling start, there was no sign of her competition so she had to use grit to “just keep running.” She eked out every bit of energy and crossed the line “trashed.” It was a huge PR of 4:49:21, 9th overall amateur female, and 2nd in her age group.
We are so proud, Elise. This season you have taught us all to never accept defeat. Throughout everything you kept your drive and your focus. And now we get to celebrate this amazing victory! •
Holy mackerel!! Some days you have to simply put it down as a lesson. I got through the swim set this morning and decided to focus on my pull. With regards to the ride this evening it was simply a case of holding my cadence with the power for as long as I could when I realised I didn’t have the legs. I wanted to maintain the intensity for as long as I could, but it was not as long as planned. Onwards and upwards as the training kicks off for 2019. The day job and entertaining customers throughout November and December is beginning to take its toll. Now it’s just a battle to sustain any fitness I have left. .
Coached by @tvanross
Road ride today turned into a foot race. I had another tube but was out of air cartridges. Initially i was walking my bike until I got passed by a guy running his bike with a flat also. I couldn’t run with my shoes and cleats so stripped them. Friendly competition on the trail is the best because it’s free. 😉 #triathlete#wannarace#barefoot
Such an amazing weekend in Indian Wells. I couldn’t be more happy with the results, for me it was a huge long due step forward in my journey, I PR’ed my 70.3 distance and shaved 17 mins off. The gains were mostly on the bike. Plateaus are truly a REAL test to patience and perseverance but I guess what kept me inspired to keep believing were stories of athletes that come for Zero athletic talent and that all the improvements come from RAW HARD WORK (for example my friend @jsanko94 to name a few) . Yesterday I saw my ultimate goal getting very close now. When I finished my bike course, I got overwhelmed by immense proud of all those miles in endless climbs pushing myself to the limit and visualizing a moment just like this. Thanks coach @darkhorsetri for putting the RIGHT RECIPE for improvements, you are the brains of this. Congrats every one who raced, my friends from #DarkHorseTri@tougherthanatwodollarsteak@spellyjane@jsanko94@lucyjbrash what a fun weekend we had, you guys are my inspiration! To my Bros at Mojo Racing Team, you guys all rocked IW so proud of you. And all countless people that cheered my name in the course, I wish I know you all by names, you guys made me feel so special, thank you for every cheer and word of encouragement I take them all with me. Thank you 📸 @justinluau for this RAD PIC (go check his account for amazing captures of races including IW) and thanks @powertap@gopro@livemomentous@cycleops@lovethepain_official@rudyprojectna@bontcycling for all the amazing support #triathlete#triathlon#swimbikerun#running#cycling#ironmantraining#determination#workout#train#training#fitness