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College Highlights Fall/Winter 2017



Nothing makes us Utahns more proud than to see many of our Utah collegiate cross country programs competitive in the Mountain Region AND busting into the NCAA national rankings.  We’re excited to share some of the top individual and team results from the NCAA National XC Championships in this RUN UTAH article.

NCAA Cross Country Championships
Louisville, KY
November 18, 2017

 

WOMEN’S TEAM RESULTS: 
On the Women’s side, out of the 31 teams that competed in the NCAA Championship, the BYU women’s team was the top Utah team to cover the 6K course.  They finished in 11th place with Utah State not far behind in 14th place.  Heading into the championship race the BYU women were ranked 14th and the Utah State women were ranked 19th.

TOP UTAH INDIVIDUAL FINISHER: GRAYSON MURPHY OF U OF U

Photo Source: @racin__grayson

From soccer player, to walk on runner, to all-american, Grayson Murphy’s running story is one of inspiration.  Burnt out with college soccer, Grayson switched schools and walked on Santa Clara’s track team.  Even with knowing very little about the sport, over time she developed a true talent for it.  All of her hard work, patience, and persistence paid off as she walked away from the NCAA meet 8th place overall, earning all-american honors, and representing the University of Utah team so honorably.  She covered the 6K course in 19:36, which is an average pace of 5:15 per mile.

MEN’S TEAM RESULTS:
Going into the NCAA Championships, the BYU men were ranked 2nd and the SUU team was ranked 19th.  Northern Arizona’s strong men’s team dominated the competition with a first place finish and a total team score of 74 points.  BYU got edged out for second place by Portland who finished with 127 points to BYU’s  165 team points.  SUU finished ahead of their season rankings with an 11th place finish and Utah State snagged a 27th place finish.

TOP UTAH INDIVIDUAL FINISHER: DILLON MAGGARD OF UTAH STATE

Dillon Maggard, a senior for Utah State, ran a phenomenal race to finish 6th place at the NCAA XC Championships.  He covered the 10K course in 29:16, which is an average pace of 4:42 per mile.



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RunUtah Magazine-Fall/Winter Edition 2017




RUN UTAH: Tell us a little bit about your running background Aaron.  How did you get started into the sport of running?

AARON: I ran my first race as a seventh grader when my middle school track team needed someone to run the mile. I had previously played all kinds of sports and knew I was pretty fast and had some decent endurance, so I volunteered. At the time my family was living in Washington State, but we moved to Anchorage, Alaska before I entered High School. I ran cross country and track and Nordic skied on my high school’s teams and loved it, especially the cross country skiing! I really grew up on the mountains and trails of Anchorage.

RUN UTAH: What are some of your high school highlights/accomplishments?  How did you make the decision to run for BYU?..READ MORE



After nearly 1200 metabolic tests, the evidence is clear; the most effective way to get faster and burn more fat…is to run slow!

At the outset, you may think I’m crazy. Getting faster and losing weight by running slow, what? Doesn’t even make sense. If you’ve studied running much, then you’ve probably heard rumors about this sort of thing. And you probably thought the people doing it were crazy. If you’ve actually ventured out and tried it, it may have driven you crazy.

Stay tuned and you learn that I’m only mostly crazy. And that running slow, the right way, actually is a very effective way to help you run faster and burn off the fat…READ MORE



To maximize the results of your running, no matter what your objective for running is (lose weight, improved health, competitive runner, etc.), it is absolutely crucial to incorporate some distance running specific strength training.  If done the right way, strength training has many benefits for runners, including increasing running speed, improving running economy, improved body composition, and lowering the likelihood of injury.  However, oftentimes runners incorporate strength training incorrectly, making it so they are not able to experience the benefits that they potentially could through strength training.  These are 5 common mistakes that runners make with their strength training…READ MORE



Meet Katie Carver…

Age:  38

Current residence:  Davis County

Occupation:  Law Enforcement

Running background:  Sprints/hurdles, Juab High School, Weber State University

PRs:  1 hr 53 m half marathon; 4 hr 26 m full marathon

You’ve gone from a talented collegiate sprinter to a long distance road racer.  Tell us how you made that transition and what motivated you to do so?…READ MORE



Nothing makes us Utahns more proud than to see many of our Utah collegiate cross country programs competitive in the Mountain Region AND busting into the NCAA national rankings.  We’re excited to share some of the top individual and team results from the Mountain Region meet and from the NCAA National Championships in this RUN UTAH article…READ MORE



The Holidays are a fun time of year to enjoy family, friends and yes food.  However; for many people (athletes included) this time of year marks the beginning of a two-month long Holiday eating season (Halloween-New Year’s) that can end up in a few unwanted pounds.   

In addition to the abundance of food that is available, runners may also be cutting back on mileage during the winter season.  Many runners I have worked with can hide poor eating habits with higher calorie needs.   When the holiday eating season begins, it is very difficult to manage eating.  

Besides being organized and planning meals, there are a few other ways you can prepare yourselves for the holidays…READ MORE



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by on Dec.08, 2017, under Fall/Winter 2017

How to Lose Weight and Get Fast by Running Slow



After nearly 1200 metabolic tests, the evidence is clear; the most effective way to get faster and burn more fat…is to run slow!

At the outset, you may think I’m crazy. Getting faster and losing weight by running slow, what? Doesn’t even make sense. If you’ve studied running much, then you’ve probably heard rumors about this sort of thing. And you probably thought the people doing it were crazy. If you’ve actually ventured out and tried it, it may have driven you crazy.

Stay tuned and you will learn that running slow, the right way, actually is a very effective way to help you run faster and burn off the fat. What I’m talking about is 80/20 running.

Disclaimer:

With all things fitness and weight loss there are thousands of theories, protocols and programs. Running is no different. There are many people out there who claim they’ve found the “best” training program out there. I’m not going to make any claims that 80/20 is the absolute best way to train. But from a Doctor of Physical Therapy’s perspective, it is the best I’ve found.

What makes it the best?

Well, in my opinion, your health is more important than anything else. Even performance. I know that is sometimes tough for our inner competitor to accept in the moment. But I’m all about living to play another day. If my run today ruins my run tomorrow, well then I failed on my run today. So, I sought to find a training regimen which is above all safe. It then must also be scientifically proven to be effective and be something which can actually be incorporated into a real person’s life and lifestyle.

I believe that 80/20 running fits all of those parameters.

So what is 80/20 running? How was it developed? And maybe most importantly, how does someone do it?

Put as simply as I can muster, 80/20 running is a training style based on intensity zones. Usually, and most accurately, this is heart rate zones. The 80 refers to spending 80 percent of your time spent training in a lower intensity training zone. Essentially putting in the time building up your aerobic base. This means training your body to become metabolically efficient at training for longer periods of time and utilizing a higher ratio of fat.

The 20 part then obviously refers to a higher intensity zone. This is time spent improving heart and lung function and providing the necessary stimulus to the body to tell it to make improvements in speed and conditioning.

Why Run Slow?

Now with that basic explanation, the first question I always get is, “Why in the world would you want to spend that much time running slowly?”

Well, the answer is that there are advantages to working out in each zone. Low intensity training at a slow steady speed is going to make different physiological adaptations than fast running. Slow running helps build up your aerobic metabolism. It utilizes your ability to burn fat and improves your ability to run further with less fatigue and without creating as much need for recovery. Instead of depleting our body of carbs or protein as with high intensity exercise, we tap into our storable form of energy, fat.

Longer duration slow running has additional benefits. The increased time spent running slow actually has been shown to be more effective at creating the release of a metabolite called interleukin-6. This compound stimulates several other physiological changes in blood vessels and muscles which help us become more efficient and more fatigue-resistant over time. Faster running doesn’t produce the same results.

So what is fast running good for, especially if I wanna get faster?!?

Faster tempo running is great for improving heart and lung function, increasing cellular power production (increasing mitochondrial density), and for simply improving mechanical efficiency while running more quickly.

Both slow and fast running have critically important roles in helping runners improve. So the question should become less about fast vs. slow and more about ‘how much time should I spend in each training zone?’

Explaining how researchers finally got to the 80/20 number is essentially through reverse engineering. Instead of testing out each new fad rolling through the running world, several different researchers decided to simply find out what the winners were doing. They took an in depth look at the training regimen of those winning endurance competitions such as running, cycling, triathlons, rowing, and cross country skiing.

As they analyzed the training regimen of the best of the best they found some interesting things. Those who tended to win, and win year after year, all seemed to have something in common. They trained less intensively than their competitors for the majority of their training. Don’t get me wrong. They were putting in the time. And when it was time to work hard, they gave it their all. They just didn’t go all out all the time.

As researchers gathered data they realized that most successful endurance athletes tended to spend about 80% of their time just building up their base. The other 20% is where they practiced the high end, all-out effort for their sport.

The researchers then put this to the test. They tried putting every other ratio to the test and 80/20 seemed to always come out on top. What they found was that how you did 80/20 also mattered. For the 80%, you really had to stay slow. At levels where you don’t get depleted or fatigued. Where you feel you can go forever. For the 20% you have to go full effort. The polarization of the training was key in success.

Another positive aspect of the 80/20 training was fewer episodes of sidelining injuries. Because athletes were allowing their bodies to adapt to their training and fully recover, 80/20 athletes tended to have fewer problems. As a physical therapist, this is critical to me. I find that many runners are always nursing along some injury. By running slower they have a lower risk of developing these overuse injuries caused by too frequent high intensity work without sufficient recovery.

Okay, well, if 80/20 is supposed to be the way the winners train, how do we do it?

The answer to improving is to find out where your zones are. There are several different ways of determining this. The most accurate, and my personal favorite (mostly because that is what I do all day), is to have your zones tested. Having your heart rate zones tested is accomplished with a metabolic VO2 test.

Many have heard of a VO2Max test and it is essentially the same type of testing. There is one major difference between a Max test and a Zone test though. In a VO2Max test, the goal is to find out your all-out maximal capacity to use oxygen in burning calories to establish your level of fitness. This is mainly done just for the raw number at the end of the test.

A metabolic VO2 Zone test is much less concerned with your overall fitness level and much more concerned about HOW you utilize oxygen AND carbon dioxide during exercise. By looking at the ratio of how we use oxygen and produce carbon dioxide we can tell exactly how many calories you are burning, and what type of calories you are burning. We can see precisely at what heart rate ranges you are most effective at burning fats and carbohydrates.

Knowing this information gives us the most accurate way of knowing exactly where your zones should be for your body. We can simply look at your results and establish your custom zones. It takes a lot of the guess work and fine tuning out of the process. It is a simple procedure and takes about 15-20 minutes of actual testing to complete depending on your level of fitness.

So what are my zones?

Establishing accurate zones ensures that every workout you do will be targeted for your body and your metabolism. This type of targeting will allow you to burn exactly what you intend to burn during each precious workout. No one wants to put in time that isn’t effective. Knowing how you can best utilize your metabolism is the key to avoiding fatigue, losing weight and improving your race times.

There are a few other ways of determining your zones as well. Many simply use the calculation:

220-age= predicted Max Heart Rate

Using this calculation you can then multiply this by a percentage to get your intensity zones. This chart below is how Polar, the heart rate monitor manufacturer, breaks down their zones based on averages and rounded even numbers. It’s a good ball park measure and is similar to what many other programs use. The 80/20 protocol would have you spend the majority of your time in the light 60-70% category.

Calculating your heart rate zones isn’t very accurate for the individual though. Because of this, there are several different running protocols which help you to determine your max heart rate, resting heart rate and then calculate out more accurate zones. Although this is a better way, the American College of Sports Medicine reports that they are, on average, 7% to as much as 33% off. This can mean between 10 and 30 beats per minute. That is a huge variation.

Another way of determining the cutoffs for zones is by using perceived exertion. Essentially, you are self-rating how hard you feel you are working. There are many perceived exertion scales, the most simple is this one: Imagine a scale where 1-2 is minimal effort, barely moving. 3-4 on this scale would be a pace where you are running slowly but feel you could literally run forever. 5-6 is an easy pace where you’re pushing a bit but you could maintain for up to an hour. 7-8 you could maintain for a few minutes but would be exhausting. 9-10 would then be all out maximal effort like a sprint.

With perceived exertion, 80/20 training would imply that you are spending 80% of your time in the 3-4 range. Running along without really pushing yourself. This is where you are burning fat at your most effective rate, usually 50-60%.

Zones 5-6 are considered moderate and also the “junk miles.” They help heart and lungs a little, but not much. They do nothing to really build the aerobic base and help you become more efficient long term. They do however deplete you of carbohydrate stores, breakdown muscle tissue, and require significant recovery afterward. You also only burn 5-30% fat.

Unfortunately, zones 5, 6 and 7 are the zones where most runners do the majority of their training. Many see initial improvements as they start out and things seem great. They are encouraged and increase their training. The increased training also provides some positive benefits and they again improve. This is usually the time in which injuries begin to set in. People have nagging problems which linger for the whole season. They also begin to notice that their pace begins to plateau or even decline.

Most runners attribute declining pace or plateaus to aging and just wishing there were more time to train. The truth of the matter is that, for most runners, they just need to slow down for a greater portion of their training. Slowing down would allow for greater physiological adaptation toward burning fat and improved endurance. It allows you to tap into your fat stores and utilize a limitless supply of energy. This helps you lose weight and slim down as well.

Slowing down also helps avoid fatigue and injury. By spending less time in higher intensity zones, recovery is able to take place before the next run. Overuse injuries, as well as metabolic fatigue are less likely to set in. Metabolic fatigue is often the factor which causes us to feel tired, run down and less motivated to get out and run. It is a common plague which affects runners in those critical weeks leading up to an event.

The Value of Your PR

I know you are probably still skeptical about the concept of 80/20 running. It seems too good to be true that slowing down can help me have less fatigue, lose weight, avoid injury, and get faster! The good news is, that it works. The bad news is, you still have to do the training and put in the time. There is no magic cure for that. It still takes your investment in you!

The big key to making 80/20 running truly help you improve your race times while slimming down and staying healthy is to make sure your zones are spot on. There are several ways to determine ball park numbers. The important part is that you find a system which will give you the best chance to hit your PR.

I’m obviously biased towards directly measuring your zones with metabolic VO2 testing to ensure accuracy. The information you learn from knowing your precise numbers is simply invaluable. It’s a quick and effective way to make sure all of the time, money, effort, and hours you spend training aren’t wasted by injury or poor race day performance.

Get started!

Right now is the perfect time to get started trying out 80/20 running. The off season gives you a perfect window to build your base through running slow. Take the next 6 weeks. Give it a try. Find out your zones by whatever method works best for you. See how you feel and how you perform after putting in the time and effort running slow on your slow days and fast during your interval work.

You will likely have questions as you get started. I’m happy to answer them. Feel free to reach out to me at BodySmartUtah@gmail.com or call/text me at 801-479-4471. If you need 80/20 training protocols to follow, I have some for every distance. I’m happy to share!

Now, get out there and start running…just a tad slower;)

Dr. Cameron Garber, DPT

  • Owner, Body Smart P.C.
  • PT, a passion that began with a ski accident
  • Doctorate of Physical Therapy, University of Utah
  • Team lead of the outpatient stroke team at the University of Utah for 4 years
  • Opened a clinic at The GYMand founded his own metabolic testing company, Metabolic Curve in 2013, focused on prevention therapy and sports performance
  • In June of 2016, took over as owner of Body Smart, formerly Julie Knighton, PT
  • Armed with knowledge on metabolic training, gait mechanics, running recovery, IASTM scar tissue treatment, sports performance, spine care, and neurology

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by on Dec.07, 2017, under Fall/Winter 2017, Training

Challenges to Eating During the Holidays



The Holidays are a fun time of year to enjoy family, friends and yes food.  However; for many people (athletes included) this time of year marks the beginning of a two-month long Holiday eating season (Halloween-New Year’s) that can end up in a few unwanted pounds.

In addition to the abundance of food that is available, runners may also be cutting back on mileage during the winter season.  Many runners I have worked with can hide poor eating habits with higher calorie needs.  When the holiday eating season begins, it is very difficult to manage eating.  

Besides being organized and planning meals, there are a few other ways you can prepare yourselves for the holidays.  Here is what I think are some of the challenges we face during the holidays:

1. Exposure to Challenging Foods

If you can, keep these foods out of sight.  The more times you have to see the food, the more likely you are to eat it.  You can also keep foods in the freezer or some place that isn’t easily accessible.  Even at the office, see if you can manage to avoid the “food room” or have co-workers bring goodies in unclear containers.  Seeing the food is most of the battle.  

Pre-package foods- putting some foods into smaller containers or snack baggies can help avoid the decision about “how much”.  Examples might be chex mix (1/2-1 cup servings), nuts (1/4 cup), cookies- 2/bag, etc.  

2. Stress

Many people cope with anxiety and stress by overeating.  Notice when you are stressed, this is not the time to clean the kitchen.  Avoid places where food is prevalent until you are in a more relaxed state.

Boredom can also be a form of stress to many people.  It is hard for many athletes to relax.  Do try to make time for “doing nothing”.  With practice, it becomes easier.  Catch up on some training books you have been wanting to read!

3. Expectation of overeating

It doesn’t feel good to overeat.  Don’t let people push food on you, set your boundaries.  

Make sure if you are attending multiple eating activities to pace yourself, you do have control over what you eat, quantity may be your best friend.  Go for smaller portions and notice how good it can feel to avoid overeating.  

4. Getting too hungry

Because of the hustle and bustle of the holidays, some athletes find they skip meals or snacks and then are too hungry to make good food decisions.  To help stabilize blood sugar, eat foods that contain fat, fiber or protein.  Healthy fat is found in peanut butter, nuts, avocados, salad dressings, oils (this food group is also high in calories so a little goes along way).  Protein is found in meat, dairy, eggs, nuts, and beans.  Fiber is found in whole grains, fruits, vegetables and beans.

Start breakfast with a good dose of protein found in dairy, eggs or nuts.  Fiber is also found in oatmeal, whole wheat bread and high fiber cereals (those with 5 or more grams of fiber/serving).  

Lunch and dinner can also include a vegetable plus a whole grain and fruit.  

Here are a few of my favorite holiday recipes that I enjoy making this time of year.  

 

Healthy Chex Party Mix

 

¼ cup of canola oil (or olive)

5 teaspoons Worcestershire Sauce

1 teaspoon seasoned salt

¼ teaspoon garlic powder

2 2/3 cup Corn Chex

2 2/3 cup Rice Chex

2 2/3 cup Wheat Chex

2 cups nuts (peanuts, mixed nuts, walnuts)

1 cup pretzels

  1. Set oven at 250 degrees.
  2. Place cereals, nuts and pretzels in roasting pan.
  3. Combine oil and seasonings, pour over cereal mixture in roasting pan, and stir to coat evenly.
  4. Bake 1 hour; stirring every 15 minutes. Spread on absorbent paper to cool.
  5. Store in large plastic zip-lock bag.

Makes 12 cups

 

White Chicken Chili

 

4 cups chicken broth

2 (19-ounce) can cannelloni beans (or white kidney beans), drained and divided

1 (16-ounce) can white navy beans, drained and divided

4 cups chopped cooked chicken breast

1 cup chopped onion

1 (16-ounce) package frozen white corn

1 (4-ounce) can chopped green chilies, undrained

1 tsp. Ground cumin

¾ tsp. Dried oregano

¼ tsp. Ground red pepper

  1. Place 1 cup broth, 1 cup cannelloni beans, and ½ cup navy beans, in container of a food processor, cover and process until smooth.
  2. Place bean mixture, remaining broth, remaining cannelloni beans, remaining navy beans, chicken and remaining ingredients in a Dutch oven or soup pot.  Bring to a boil; cover, reduce heat, and simmer 30 minutes.
  3. Ladle chili into individuals bowls.

Makes 8 (1 ¼ cup servings)

Nutrition Facts per serving: 311 calories, 4 grams fat, 1.0 grams saturated fat, 33grams protein, 32 grams carbohydrate, 5 grams fiber, 365 mg sodium.

Recipe from Low-Fat Ways to Cook One-Dish Meals by Susan McIntosh, M.S., RD.

 

Chunky Cinnamon Applesauce*

 

Serves 8

8 medium Granny Smith apples or other tart cooking apples, cut into fourths (peeled or unpeeled)

2/3-cup sugar

¾ cup apple juice

1 Tablespoons margarine, melted

1-teaspoon ground cinnamon

  • Mix all ingredients in 3.5-6 quart slow cooker.
  1. Cover and cook on high heat setting 1-½ hours to 2 hours or until apples begin to break up.  Stir well to break up larger pieces of apples.
  2. Serve warm or chilled.  To chill, cool about 2 hours, then spoon sauce into container; cover and refrigerated until chilled.

* Recipe courtesy of Betty Crocker’s Slow Cooker Cookbook.

Julie Hansen – M.S., R.D.N, C.S.S.D., C.D.

Julie Hansen is a Registered Dietitian Nutritionist and an Exercise Physiologist.  She is also a Certified Intuitive eating Counselor and a Certified Specialist in Sports Dietetics.   Julie has been working in this field for over 30 years and she loves it.

Her experience providing nutrition counseling and exercise prescription enables her to help a variety of clients, from competitive to recreational athletes;  from individuals wanting to lose or gain weight and from those of you with eating disorders.  I use the Intuitive Eating principles in all of my counseling.

ATHLETIC ACHIEVEMENTS:

  • Running- 5K to Marathon distances including Boston.  Master’s Track-middle distance
  • Triathlons- Sprint distance
  • Course records- Triathlon-Huntsman Senior Games

wsueatrite@msn.com
http://www.juliehansennutrition.com

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5 Common Mistakes with Strength Training



To maximize the results of your running, no matter what your objective for running is (lose weight, improved health, competitive runner, etc.), it is absolutely crucial to incorporate some distance running specific strength training.  If done the right way, strength training has many benefits for runners, including increasing running speed, improving running economy, improved body composition, and lowering the likelihood of injury.  However, oftentimes runners incorporate strength training incorrectly, making it so they are not able to experience the benefits that they potentially could through strength training.  The following are 5 common mistakes that runners make with their strength training.

#1 – Doing the exact same workout time after time after time, without progressively overloading the body by increasing reps and/or weight with the exercises you perform, and without any variation in the actual exercises you perform is a big mistake.  Without progressive overload, and without some variation in your workouts, your body will quickly plateau, and you will see minimal results.  You should always be looking to challenge yourself from one workout to the next by either doing more reps or more weight than you did the previous workout.

#2 – Taking variation too far.  Although there does need to be some variation in your workouts as far as which exercises you are doing, you should not take variation to an extreme.  A lot of people who know that they shouldn’t do the exact same workout all the time take the concept of variation to the other extreme end of the spectrum and are totally random in what they do.  You do need to systematically cycle through the same exercises so that your body has a chance to adapt to specific movements.  It’s good to keep your body “guessing” to a certain extent, but not to the extreme where nothing ever becomes familiar.  Too much variation and no clear direction with your training will make it so you will see minimal results.

#3 – Doing legs only.  Most people primarily think of strengthening their lower body and core for running, but regardless of your purpose for distance running (race prep, losing weight, overall health, etc.), upper body strengthening absolutely should not be overlooked.  However, there are a few things that should be taken into consideration when it comes to training your upper body.  First, make sure you train in a balanced manner.  An example of that is if you are going to do some pushing movements (Bench press, Pushups, etc.), make sure you do at least as many pulling type movements as well to balance things out.  Another thing to consider is that for most people, when they are running, their arms are in a neutral position.  Simply put, this means that the palms are facing each other as they run.  Try tweaking your upper body exercises (bench press, rows, etc.) to be in this same neutral position that will translate directly to moving efficiently when running.

#4 – Doing only bilateral movements.  Some of the most popular and common lower body strength exercises are squats, deadlifts, leg press, etc.  These exercises are considered bilateral movements – movements where both right and left sides of the body do the same thing simultaneously and work in unison to move a load.  Running on the other hand is a unilateral movement – when the two limbs do two different/independent movements at the same time to move a load.  With this being considered, although there isn’t anything wrong with including bilateral movements in your strength training program, if you are a runner, it is crucial that you also include unilateral movements such as lunges and step ups that are more specific to the movement of running.  If you are going to do one or the other, as a runner, go with unilateral movements.  Not only will they improve your strength, but they will improve the efficiency in which you move while running.  You need to keep this in mind when strength training your upper body as well.  An example of this would be if you are doing a dumbbell bench press, you could alternate arms within a set, instead of just having both dumbbells moving together.

 

#5 – Not paying enough attention to correct technique.  Distance running injuries are frequently caused by muscle imbalances and asymmetries, that if not dealt with, become deeply ingrained by the repetitive movement of running, and the body breaking down as a result of dealing with continuous inefficient movement.  With that being considered, when incorporating a running specific strength training program, it is extremely important to perform each exercise with perfect technique.  With perfect technique, the exercises can serve as both strength AND corrective exercises, slowly correcting the muscle imbalances that have become so ingrained from your running.  On the other hand, if your exercises are done with incorrect technique, your body will just continue to ingrain the same muscle imbalances that have developed over time with your running.  So, not only is it important that you incorporate strength training in connection with your running, but it is equally as important that you perform your strength training exercises with perfect technique.  This will help you move more efficiently as you run, and will significantly lower the likelihood of injury.


ELDON BROUGH – CSCS, RSCC, CAFS

Coach Eldon Brough, who currently holds the position of Head Strength Coach at Utah Valley University, has a decade of experience working with high level collegiate and professional athletes (Utah, UC Davis, Detroit, Dixie State, Westminster, Real Salt Lake, Utah Jazz).  Brough, a graduate of the University of Utah, is a Certified Strength & Conditioning Specialist through the National Strength & Conditioning Association with distinction as a Registered Strength & Conditioning Coach, and is Certified in Applied Functional Science and 3D Movement Analysis & Performance Systems through the Gray Institute.  Check out his website, www.strength4running.com, follow him on twitter – @ebrough25, and reach him by email at eldonbrough@yahoo.com.  

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Runner Spotlight – Katie Carver



Age:  38

Current residence:  Davis County

Occupation:  Law Enforcement

Running background:  Sprints/hurdles, Juab High School, Weber State University

PRs:  1 hr 53 m half marathon-4 hr 26 m-full marathon

You’ve gone from a talented collegiate sprinter to a long distance road racer.  Tell us how you made that transition and what motivated you to do so?

One mile at a time, literally. My husband ran the Ogden half one year and the next year I thought, “I can do it too.”  I had just had a baby and wanted a way to lose the baby weight, so it was literally one mile at a time.  That race was so difficult for me, but I did it.

You’ve now run several half marathons and recently finished your first marathon.  What were some of the highlights of your journey?

I think the highlight is figuring out that I am a lot stronger than I ever gave myself credit. I’m not the fastest runner and never will be, but I know I am strong enough to do hard things that I never believed I could do.

Training regimen/schedule leading up to your race (weekly mileage, types of workouts, when you fit it in):

Working full, my husband works full time and is going to school and I have four kids, so training time was sporadic at best, whenever I could find a spare minute. This usually meant I was up at 6 am running.  Honestly I didn’t really have a set training regimen, mostly I made sure I had: one speed workout, one really long run and two moderate runs.

Favorite place to run:

I always start the first leg of Ragnar, in Logan and I love that leg.

Favorite pre-race meal and postrace drink:

I don’t really love anything before a race, it all kind of makes me sick, but I usually stick to some kind of protein shake.  I love chocolate milk after a race, but my very favorite is an ice cold Pepsi.

Favorite race distance:

Because I ran a lot slower, I will say the marathon over the half marathon. If I’m not racing and just running 6 miles is a perfect amount.

Why run (motivation,inspiration):

The Medals!!!  This is partially true, the other part is proving to myself that I can do hard things.

Favorite quote or best advice you’ve been given as a runner:

The best advice comes from my husband, “Just slow down.” When I first started running long distance I had a hard time not trying to always beat my times. When I would run with my husband he would tell me to just slow down and keep going.  His advice helped me realize that not every training had to be fast, sometimes it’s ok to “Just slow down” and enjoy the run.

Advice you would give to other aspiring runners:

If I can do it, a sprinter that barely ran  400 meters, anyone can do it. Take training one day at a time and have fun. Find what motivates you and go for it

Goals:

This year my goal is to beat my half and marathon times….I haven’t set a time goal, but I will. I also have a goal to run races out of this state.

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