Hello. Join Utahrunning.com, it’s FREE | Sign in | Sign in

Your Run Starts Here!

Tips for Stepping Up to a New Race Distance

by Lisa VanDyke

*Article originally featured in Run Utah Magazine Spring Edition 2018.  Click HERE to download Full PDF version of the Magazine.

I sat down with the Wasatch Running Center crew in Centerville, and got some expert opinions on how to prepare for a new, longer race distance:

When stepping up to a longer race distance, the basics of running stay the same. Following a plan and building up incrementally, recovering well between hard training efforts, and training your mind to see the finish line are all of utmost importance. The longer the distance, the more variables that come into play. Small issues that may cause minor annoyance on a 5k or 10k, can wreak havoc on a longer distance race.

“Become a student of your sport. Talk to other runners, attend educational events, and read books about running.” –Glen Gerner, owner of WRC Centerville

  1. Chafing – test out your race day clothing during a long run. Some fabrics are better than others, and the seams may appear non abrasive to the naked eye, but turn out causing a lot of chafing. There are products you can rub on your skin and clothing to minimize this issue.
  2. Blisters – good socks, and well fitted shoes make all the difference. Wool blend socks that are thin tend to reduce friction and wick moisture away from the skin. You may need to go up a size in your running shoes for a longer distance, as feet often swell when on your feet for many hours.
  1. Hydration/Nutrition – the longer the race, the more important pre-race nutrition and hydration become. You want your glycogen stores to be filled, and your muscles to be hydrated. As well, fine tuning your race day nutrition will keep you going strong for longer, and minimize fatigue. Tip, employee at Wasatch Running Center in Centerville and skilled triathlete, states, “In general, for longer endurance events an athlete should aim for about ⅓ their body weight in carb grams per hour (example: a 120 lb. runner would look to take in 40 grams of carbs, or 160 calories from carbohydrates per hour). Test out what your body needs during training runs, as this number varies based on the individual’s lean body mass, metabolic efficiency, intensity, race distance, and environmental conditions .
  1. Strength training – just as any gaps in your nutrition will be more obvious at a longer distance, so will the strength of your core and stabilizing muscles. Train them a couple days a week and your running form come race day will be stronger and more efficient.
  1. Proper pacing – many times individuals stepping up to a new distance will expect to hit the paces they do in shorter events. With practice, this might be the case, however a good training plan will have a runner performing a few miles faster than their desired race pace, some at race pace, and lots below race pace each week. Trying to race at a pace one has not practiced can set you up for disappointment. As well, attempting to run every training run at race pace can set you up for injury.


LISA VANDYKE, UtahRunning.com’s Executive Director, is a mother of three who spends any moment she can to sneak away indulging in her passion for running. She discovered running about 9 years ago, at first for stress relief, then to get fit, and much later on to push her own boundaries. Her first race was the Strider’s half marathon in 2013. She stuck with the half distance for some time, racing as well as pacing for a local pacing company, but by late 2014 she needed something different to challenge herself with, and she registered for the Ogden Marathon 2015. Training for this race was her first experience with a structured training plan including speed, tempo, and long runs. She loved marathon training as much as she loved running the race. Ogden got her a qualifying time for the Boston Marathon 2016, which became her second marathon. She has since added a couple more marathons to her journey, and will be Boston bound again in 2019. In addition to being the UTR Executive Director, Lisa also shares her passion for running as the Utah Running Club Layton Hub Captain and is amazing at leading and inspiring others. She loves how this great sport continues to feed her need for growth, camaraderie, and adventure.





Google Buzz

#1 Exercise Routine that Every Runner Should Know: Prevent Injuries, Eliminate Pain, Run Forever!

by Janae Richardson

*Article originally featured in Run Utah Magazine Spring Edition 2018.  Click HERE to download Full PDF version of the Magazine.

In 1996, Paul Pilkington found himself in Mexico.  By this point in Paul’s running career, he had made quite a name for himself.  Originally from a small town in Idaho, Paul had run track at Southern Idaho and then eventually at Weber State in Ogden, UT, where he earned All-American honors in the steeplechase.  After college he began teaching and coaching and supplemented his teacher salary by winning prize money in road races. He stepped onto the world-class scene when he won both the Houston Marathon in 1990 and the Los Angeles marathon in 1994.  He ultimately ended up being a four-time Olympic Trials qualifier and in 1995 was a member of the United States Track and Field Team representing the United States at the World Championships in Gothenburg Sweden. At this point in his career, Paul had gone to Mexico to train with Mark Plaatjes, who was the World Champion in the marathon in 1993.  Both of them were training hard as they prepared for the next marathon Olympic Trials. As they met up on this one particular day for another intense training session, Paul couldn’t help but complain to his training partner about the pain in his hamstring that had been lingering for several days now. Mark, who was also a physical therapist, said he had a hip alignment exercise that many were using in their PT clinics that would maybe help.  So, he had Paul lay down on this back while he pulled and tugged on his leg in a few unique ways before having Paul stand back up. Paul felt some immediate relief in his hamstring and within a few days everything felt back to normal.


Image: Paul Pilkington, WSU Head Coach

Today as a UtahRunning.com Expert and Weber State’s Head Coach, Paul Pilkington makes this simple exercise apart of his team’s everyday routine. “I have each runner on the team check their hip alignment before we start practice and make adjustments if we need to. Then, we do core strengthening exercises to help prevent the hip misalignment from happening in the future,” Paul says.  “The longer a runner’s hips are out of alignment before they are fixed the easier it is for them to slip out of place again, so we check it often.”

I was fortunate enough to be coached by Paul Pilkington during my time competing at Weber State University and therefore was exposed to this magical hip alignment exercise.  I’ve also picked up some modifications and additions to the hip alignment exercise from UtahRunning Expert and Positional Release Therapist Dr. Tim Speicher (Positional Release Therapy Institute in South Ogden, DPT Jeremy Stoker (Mountain Land Physical Therapy), and PT Missy Allred (UtahRunning.com Elite Racing Team member and Ogden High Head Distance Coach).  I’ve shared it with many of my running friends and athletes I’ve coached.  Thus, the hip alignment trick continues to be passed on from runner to runner.  It isn’t a fix all, but it is a very smart place to start when you have pain in the body.

So what causes this hip misalignment and the pain associated with it?  


 Image Source: https://www.vivehealth.com/blogs/resources/si-joint-pain

Usually the root of the problem stems from weakness in the core stabilizing muscles.  As runners we have strong muscles when it comes to the muscles that play a dominant role in propelling us forward, but the stabilizing muscles used more prominently with side to side movements get neglected.  When hip misalignment occurs, it usually manifests itself as a feeling of heaviness or a dull ache in the low back and glutes. It can also cause tightness and pain in the hamstrings, glute area, and the groin. The cause is usually the result of a rotation or an upslip in the sacroiliac joint. The sacroiliac joint or SI joint is where the sacrum and iliac bones meet.  The sacrum is the triangular-shaped bone at the bottom of the spine between the left and right iliac bones, which form the pelvis. The SI joints’ function is to absorb shock, support the weight of the upper body, and reduce pressure on the spine.

Source: https://survivingchronicillness.weebly.com/injuries

How Do I Perform the Hip Alignment Exercise?

Here is how it works. The push and pull on the muscles during this exercise uses the muscles to naturally pull the bones and joints of this area back into their correct position.  In fact, don’t be alarmed if you feel or hear some popping in your joints. This is a good thing. It means they are moving to the position they should be in.

Steps of the Exercise: [or check out VIDEO above]

  1. Have athlete lay on their back.
  2. Athlete then bends knees and places feet flat on ground shoulder width apart, then bridges up by lifting hips to the sky. Then athlete drops hips back down; legs flat to ground.
  3. Then grab both of athlete’s legs by the ankles and pull their legs toward you, sliding them slightly on the ground.  Apologize for giving them a slight wedgy and then continue on. ;-)
  4. Put your thumbs over the inside or medial ankle bone and see if your thumbs line up.  If they do not, then the athlete’s hips are out of alignment and you should proceed with the hip alignment exercise.  (I usually do the exercise anyway if they are having the symptoms, because sometimes the rotation of the SI joint is such that it doesn’t always manifest itself as a leg length discrepancy).
  5. Raise knees so feet are off the ground and there is a 90 degree angle at the knees and hips.  Then push on one leg and pull on the other while the athlete resists. Hold for 10 seconds, release and rest for a few seconds, and repeat a total of three times.
  6. Then have athlete put feet on ground, shoulder width apart. Push against outside of knees and have athlete push out.  Hold for ten seconds and release. Then push athlete’s knees from the inside out while athlete squeezes legs together.  Hold for 10 seconds and release. Repeat a total of three times.
  7. Lastly have athlete straighten legs and squeeze ankles against your legs for 10 seconds, release, and repeat a total of three times.
  8. Then pull on legs again and check ankle bones to see if they are lined up.

 

 

Google Buzz

4 Things to Know Ahead of the Boston Marathon 2018

Monday, April 16th, runners will take to the streets, running through 8 different cities and towns, on their way to Copley Square: the finish line of the Boston Marathon. Here’s what you need to know:

The Women’s Field – Following a win at the New York Marathon last year, Shalane Flanagan put off her retirement to prepare for the 2018 Boston Marathon. She has generously shared her journey back to health (following a stress fracture in her back) with the public, as well as her desire to take care of some unfinished business in her hometown race. The United States Women’s field is particularly strong this year, with Jordan Hasay, Desi Linden, and Molly Huddle joining Flanagan. Because the London Marathon is soon after, some of the international competition will not be present at the Boston Marathon. Kipligat will still be there to defend her title, however.

The Men’s Field – Galen Rupp and Geoffrey Kirui, 2nd and 1st finishers from last year’s Boston Marathon, will square off again. Both athletes have had a successful past year, and are showing signs of being faster, healthier, smarter racers. Rupp won the Chicago Marathon this past fall, and ran his fastest ever 13.1 at the Rome Half Marathon in 59:47 (only 4 seconds off of the American record). Kirui added a another marathon to his trophy case last year when he gapped second place by 80 seconds at the World Championships Marathon. As well, the rest of the men’s field is quite deep, offering up plenty of challengers. Depending on conditions, it could be anyone’s race.

Weather – As it goes with many spring races, weather can be a definite factor in athlete performance. This year, accuweather is reporting wind, rain, and temperatures ranging from the mid 40’s into the low 50’s. Winds will be heading out of the east to southeast, 15-30 MPH, which will likely be a headwind for a majority of the course as it winds west to east/northeast. Runners prepared for these conditions will have an edge over their fair weather counterparts.

How to Watch – Live coverage will begin at 6:30 am Mountain time on NBC Sports. LocalCBS Boston will also provide a live stream online beginning at 5:00 am Mountain time.

Want to read more about the race? Check out more coverage from Flotrack here. Are you running Boston? Share your experience and photos with us HERE on Facebook!

Google Buzz
by on Apr.14, 2018, under Utah Running

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.



Google Buzz

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



Google Buzz
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

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


Get Instant Online Access to the Latest Issue of Run Utah Magazine!!!
Plus Receive Weekly
Email Updates
of all
the Upcoming Running
Races in Utah.
Enter your Name and Email
below to receive your
FREE subscription:

We respect your privacy.
We will never share, sell or rent your details.

Privacy Verified