CARA Suburban Super Clinic Slides

5 Things You Need Know Marathon Training 101

Leah Bohr, CARA Director of Training

• 20 years of running experience • Former Cross Country and Track Coach at DePaul University • Current school record holder at DePaul • Personal Coach to several marathoners

Tom Cuffe, CARA Lead Coach

• Former Duke University XC TF Coach • Adviser to Olympic Trials qualifiers • NaJonally ranked road racer and track All-American • 44 years of experience in the sport of running & racing

WHERE/WHEN DO I START? 1) Base Building 2) Getting ready for the long run 3) Going zero to sixty is NOT a good idea 4) Clothing/gear

What does it mean to base build?

2-3 days of Week 1 running

Midweek- one day of 1 mile, one day 2 Long run distance 3 miles miles

Midweek- one day of 2 miles, one day 3 Long run distance 4 miles Week 2 3 days of running miles 3-4 days of Week 3 running

Midweek- two days of 3 miles, one day 2 Long run distance 5 miles miles

3-4 days of Week 4 running

Midweek- one day of 2 miles, one day 3 Long run distance 4 miles, one day 4 miles miles

Midweek- one days of 3 miles, two days Long run distance 5 miles Week 5 4 days of running 4 miles Midweek- two days of 4 miles, one day 5 Long run distance 6 miles Week 6 4 days of running miles long

Long Run Progression

PACE

PREPARATION & RECOVERY

CUTBACK WEEKS

THE 20 MILER

Group Training vs. Running Alone

GROUP TRAINING provides a schedule and accountability helps it go by faster LESS THINKING & MORE DOING gives you resources and experienced feedback SOLO (during the week or always) getting out the door pacing when and where

DOING THE LITTLE THINGS STRETCHING Get a routine Keep it simple Commit to it the same way as running PROPER HYDRATION/FUEL PRE/MID/POST run Experiment so you know what works SLEEP/RECOVERY Make it a priority

FLEXIBILITY IN TRAINING TRAINING AS A WORKING PROFESSIONAL Do what works for you Be consistent Prepare for obstacles KNOW YOURSELF Do not overanalyze

BELIEF IN THE PROGRAM Being invested Ask questions

REFLECT Final Surge daily emails Keeping track pacing Running Log having it for future training

Data upload GPS watch concrete info to help progress

Training Newsletters Personal Coaching Nutritional Planning Training Tips Safety Seminars leah@cararuns.org tom@cararuns.org www.cararuns.org

RESOURCES

• CARA Super Clinic • Injury Prevention • June 4, 2017

• Noreen Karadsheh Vlamakis, ATC

• Director of Sports Medicine

Who we are….

• An outpatient physical therapy company under the Select Medical umbrella. Accept most health insurance with an order from a physician.

• Largest outpatient physical therapy company in the country with 1600 centers (recently acquired Physiotherapy and Associates).

• Experienced clinicians with many specialties.

• 55 Chicagoland locations (most FFC centers and some CAC).

• CARA’s Exclusive Physical Therapy and Athletic Training Partner for 10+ years!!

CARA Members BeneWit Injury Hotline

• 866.TRY.NOVA • (866) 879.6682 • injuryhotline@novacare. com • Who answers my call or email?

• Leah Friedland, AthleJc Trainer • Endurance doctors

Screenings

• Complimentary screenings • EducaJon workshops • Discounted movement screenings on special nights

15

Quick Exercise Ques?ons for the audience

• How many first Jmers?

• How many feel they have a basic knowledge of first aid/injury management?

• How many runners stretch on a regular basis (min 3x/week)?

• How many do strength programs (min 3x/ week)?

Check your balance

• Stand on one foot, then another?

• Pay agenJon to your body movements- toes, ankle, knee, hips, back • Throw in a “twist”

16

Injury Prevention

Injury Prevention

*Increase cadence to shorten stride length

Video gait analysis

• 5 KEY DRILLS: • • • • •

Knee to Chest Walk – back, gluteals, piriformis Russian Walk - hamstrings Cross-Over Russian Walk - ITBand Quad Reach Walk – quad, hip flexor Inchworm- calves, hamstrings

• Wake Up Your Muscles!

– Use dynamic stretches to warm-up and prime

NovaCare Rehabilitation

Dynamic Stretches Hamstring Walk

NovaCare Rehabilitation

Knee to Chest Walk

Dynamic Stretches Quad Reach Walk NovaCare Rehabilitation

Cross Over Walk

Inch Worm Walk

NovaCare Rehabilitation

Dynamic Stretches

• Your muscles need this stretch to prepare for the next run • Reduce post running soreness and help maintain normal muscle length

6 KEY STRETCHES (can be found in your online

training booklet or NovaCare Chicago Facebook page)

• IT Band • Quad • Calf • Hip Flexor • Hamstring • Piriformis

Pace leaders- Do you have your runners do these?

NovaCare Rehabilitation

• Help Your Muscles Recover!

Static Stretching‌ Soleus

NovaCare Rehabilitation

Gastrocs

Static Stretching‌

Hamstring

NovaCare Rehabilitation

ITB

Static Stretching… Quadriceps

Piriformis NovaCare Rehabilitation

Hip Flexor

Common Running Injuries

27

Patellofemoral Syndrome

• When do we see this during training?

NovaCare Rehabilitation

• “Runner’s knee” • Pain behind kneecap and around the knee • Kneecap goes “off track”

Iliotibial band syndrome • Pain at side of knee/lower thigh

• When do we see this and why?

NovaCare Rehabilitation

• Can mimmick meniscus symptoms • Can feel as if knee locks

Plantar Fasciitis • Can be sharp • When do we see this? Do shoes contribute to this?

NovaCare Rehabilitation

• Pain at heel area/bogom of foot

Shin Splints (MTSS) • Dull, diffuse pain along inside of Jbia/shin bone

• What happens if pain subsides arer a few minutes?

NovaCare Rehabilitation

• When do we see this injury occur during training?

Stress Fractures • Common sites – femur (Femoral Neck), Jbia (weight-bearing bone), foot (heel, tarsal, metatarsal).

• Localized tenderness/swelling around area of bone, top of foot • “Hop test” • When do we see this and why?

Is this serious?? Ladder fractures, true fractures

Muscle Strains and Tendon Injuries

• • • •

Hip flexors Piriformis Hamstrings Calves

• Groin • Ankle (peroneals, Achilles, Jbialis posterior)

NovaCare Rehabilitation

• Common sites:

• Goluall, Coke bogle

NovaCare Rehabilitation

• Foam Roll – helps massage muscles and release fascial/ connecJve Jssue restricJons.

• Moji 360 Massage tools-Used and sold at most NovaCare Clinics.

• The “SJck” – helps roll out muscle restricJon by targeJng groups of muscle fibers.

• Tennis Balls/LaCrosse Balls– helps target trigger points

NovaCare Rehabilitation

IT Band Shins

NovaCare Rehabilitation

Quadriceps Calves

Plantar Fascia NovaCare Rehabilitation

Piriformis

How do we prevent all these injuries?

38

Strengthening‌ Let’s Get Moving!

NovaCare Rehabilitation

Good Mornings

Strengthening‌

Chair Squat with Calf Raise NovaCare Rehabilitation

Chair Squats

Strengthening‌

Rose Wall Slides NovaCare Rehabilitation

Cone Pick Ups

Strengthening‌ Advanced Bridges NovaCare Rehabilitation

Bridges

Strengthening‌

Side Plank NovaCare Rehabilitation

Plank

All exercises are located in the CARA online Training booklet. You can also ďŹ nd them on our facebook page! Stop at our booth to get your own printout.

facebook.com/novacarechicago

NovaCare SpecialJes • Sports and Orthopedic Physical Therapy

• Women’s Health Physical Therapy

• Pediatric, Speech and OccupaJonal Therapy • IASTM-Instrument Assisted Sor Tissue MobilizaJon • Trigger Point Dry Needling • ART-AcJve Release Technique • Cupping • AnJ-Gravity Alter G treadmill (6 locaJons-Andersonville, Lincoln Park, Lincoln Square, Loop, Elmhurst, Oak Park) • Video Gait Analysis with the use of DartFish technology and DorsaVi wearable sensor technology • DorsaVi ViPerform AthleJc Movement Index • FusioneJcs

We’re here for you!

• Injury Hotline- mulJple ways to communicate

(866) TRY – NOVA or injuryhotline@novacare.com (Can be found on your shoe tag)

• Coverage at select training sites and runs during marathon season on Saturday’s and Sunday’s.

• Complimentary injury screens at any of our locaJons.

• Request your appointment for a screen at novacare.com or email the injury hotline.

We’re here for you!

UPCOMING EVENTS:

• Foam roll classes throughout the season

QuesJons?

THANK YOU! Noreen Vlamakis nvlamakis@novacare.com 773.540.9898

Top 5 Most Common Marathon NutriJon Mistakes

Kelly Devine Rickert MS RDN CSSD LDN

• Devine NutriJon Inc

– Registered DieJJan/Owner – Board CerJfied Sports DieJJan – www.devinenutriJon.com – FREE monthly newsleger – Monthly Menu Planner for People on the Go

• Run to the Pub – Director and trainer – www.runtopub.net

Mistake #1: Focus is on weight loss/low carb diets ▪ Runners NEED carbs!

▪ Need proper nutrients to help recover (which include carbs!)

▪ Need adequate energy to perform your BEST

SOLUTION ▪ Balance of complex (high fiber), lean proteins, and a mix of healthy fats every few hours throughout the day to maximize energy levels

Mistake #2: JusJfying excess food and drinks because “I am marathon training. I am burning SO MANY calories!”

▪ Marathon runners will add in calories: ▪ During run- take in 250-500 kcals ▪ Post run recovery snack or drink 150-350 kcals ▪ Burn 1,000 kcals in 10 mile run. Consume 5oo kcals from GU and Gatorade, and eat a snack post run= 850 kcals! Not much room for other treats!

SOLUTION: ▪ Rein in the extra snacking, deserts and alcohol!

▪ Keeping a good food log ▪ MyFitnessPal/Handwrigen log

Mistake #2: Focus on NutriJon for the Long Run Only ▪ “Can’t outrun a bad diet” ▪ Workouts during week just as important as the long runs!

▪ Use the 80/20 rule

SOLUTION

▪ Consume diet high in anJoxidants to help decrease inflammaJon

Salmon, walnuts, almonds and other nuts, beets, berries/pineapple dark leafy greens/broccoli whole grains, olive oil and flax seed tart cherries, soy beans

▪ Eat every 3-4 hours through day to maximize energy levels

Mistake #3: No recovery foods or drinks post run ▪ No post race/long run recovery can lead to ▪ Increase risk for injury (tears, stress fractures) ▪ More performance in future workouts

SoluJon: ▪ 45 minute “Window of Opportunity” ▪ Consume carbohydrates AND protein ▪ Protein bar and Gatorade ▪ Greek yogurt with fruit

Mistake #4: Not consuming the right amount of fluids

▪ Not consuming enough fluids during day can lead to poor energy levels and performance in workouts.

▪ Lead to dehydraJon and faJgue late in training runs and race

SoluJon: ▪ ▪ ▪ ▪ ▪ ▪

2 cups water/Gatorade before exercise 1 cup 15 minutes before exercise During: ½ cup to 1 cup every 1.5-2 miles Arer: 2 cups of water Weigh self before and arer Drink 16 oz fluid for every pound lost

Mistake #5: No Race Plan ▪ PracJce makes perfect!

▪ Start to devise race plan early in training!

SoluJon: ▪ PracJce your pre race/long run meal breakfast ▪ Mix of heavy carbs, ligle protein, low in fat generally

▪ Consume 30-60 grams of carb per hour of race ▪ NO mixing GU and Gatorade ▪ Electrolytes if no Gatorade

Devine Nutri?on Inc Services

One on One appointments Group programs Meal Plans Race plans Grocery Store Tours

devinenutriJon11@gmail.com 708-612-0876 www.devinenutriJon.com

Like Devine NutriJon on Facebook and Twiger for more up to date info!

CARA Super Clinic 2017 Mental Training Presented by Coach Tom Cuffe

tom@cararuns.org

Tom Cuffe, CARA Lead Coach

• Former Duke University XC TF Coach • Adviser to Olympic Trials qualifiers • NaJonally ranked road racer and track All-American • 44 years of experience in the sport of running & racing

Train Your Brain!

You train your body but you really need to train your brain! When the going gets tough the tough get going!

The mind controls the body!!!

The mind controls the body!!!

The mind controls the body!!!

If you take care of the little things the big things will take care of themselves‌

Athletic Visualization Guided imagery, visualizaJon, mental rehearsal or other such techniques can maximize the eďŹƒciency and eecJveness of your training. In a world where sports performance and success is measured in seconds, most athletes must use every possible training technique at hand to maximize performance.

Where are the secrets?

The secrets are within!!!

The mind is the new frontier!

So ye thinketh, so ye shall perform!

But how? .

The mind is incredibly powerful!

But most people do not or better yet can not harness this amazing tool.

Here’s some techniques on how‌

Let’s start with closing our eyes…

Breathe in, breathe out…

And relaxing the mind…

Now let’s go on a journey, let’s go down the path of success.

Clear your mind.

Find an successful athleJc running moment

Accentuate the posiJve.

Now dwell on it!

We need to eliminate the nega?ve and accentuate the posi?ve.

Your mind needs to synch up with the body in order to perform at the highest level possible.

We need to ďŹ ll our mental tool box with

the best possible instruments, gadgets and

devices.

Memories Remembrances Recollections >>> Idea’s Dreams Goals Aspirations >>> Plans

The pa]ern: The past.

The present.

The future.

To get to ďŹ nish line and a]ain our running goals we need to have our minds laser sharp and do mental as well as physical training to go to the top of the mountain!

Wishing you every success in your journey and your quest to be the best!

Keep the faith, go with conďŹ dence!!!

Runner Safety

How to stay safe and healthy during summer training

AWARENESS - No headphones!

- Observing surroundings as you go, use your eyes!

- Strength in numbers - Know your route and tell someone else - Variety - Against traffic

Defense Strategies

YELLING

SAY A NAME

HAVE A PHONE/ DEVICE

WEAPON

Training in the Summer Heat

Protection Sun Screen Hat Trails With Shade Ice Along The Way

HydraJon Prepare BEFORE As Much As During Don’t Overhydrate - “Catching Up” Gear Breathable Fewer Dark Colors/Reflective Body Glide