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MIDWEST EVENTS SPORTS | FITNESS | OUTDOORS

Get Ready for the

2016 Race Season Strength Training for Runners Iliotibial Band Syndrome Race and Event Calendar Spring Training Meal Makeover Running Shoe Guide www.midwestevents.com

MAR/APR 2016


You’re Invited! Save the date! sunday May 22

Thursday, August 4

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Lakeville, MN

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MIDWEST EVENTS www.midwestevents.com

PUBLISHERS | OWNERS Terry and Brigid Thompson terry@midwestevents.com brigid@midwestevents.com EDITOR Jenn Barnett jenn@midwestevents.com

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Advertising terry@midwestevents.com Editorial and Photography Submissions jenn@midwestevents.com Subscriptions and Customer Service info@midwestevents.com Contributing Writers Gaby Bunten Dr. Marie-Christine Leisz Val Schonberg Kris Swarthout Andy Tetmeyer

04 contents Valentines Day 5k;Twin Cities in Motion

04 Race and Event Calendar

Midwest Events magazine is published 6 times a year by Midwest Events, LLC. Reproduction in whole or in part without written approval is prohibited. Submission of manuscripts, including drawings, sketches, photography or other artwork to Midwest Events magazine is the author’s warranty that the material is in no way an infringement on the rights of others and that the material may be published without additional approval. Opinions expressed in this magazine are those of the authors and do not necessarily represent those of the publishers, sponsors, advertisers, or anyone else. The publisher is not responsible for mistakes in listings, howsoever caused (including due to printing errors on our part), and readers are advised to contact the sponsors identified in listings to ensure the information is correct. Sports can be strenuous and readers are advised to seek the guidance of a qualified medical professional before beginning any sporting activity.

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08 Bike Cleaning 101 10 Scene in Motion 13 IT Band Syndrome 14 GOALS! 16 Spring Shoe Guide 19 Spring Training Meal Makeover 20 Strength Training for Runners

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RACE CALENDAR sponsored by ***Dates subject to change. Please consult race websites for updates.

SNOWSHOE Date

Events

Location

Type

3/19/16

Hot Dash 5K & 10 Mile

Minneapolis, MN

Run

3/5/16

Klondike Days Snowshoe Challenge

Eagle River, WI

Snowshoe

3/19/16

Saint Fennessy 4K

Hermantown, MN

Run

3/5/16

Timm’s Hill Trudge

Ogema, WI

Snowshoe

3/19/16

March Madness 5K

Monticello, MN

Run

3/12/16

Lakewoods Hot Aire for Hearts

Cable, WI

Snowshoe

3/19/16

Race for Research 5K/10K

Rochester, MN

Run

3/12/16

Braveheart Midwest Snowshoe Championships Cable, WI

Snowshoe

3/19/16

STAIR CLIMB 4/10/16

Fight for Air Climb

3/19/16 Des Moines, IA

Stair Climb

RUN

3/20/16

Hypothermic Half Marathon

Rochester, MN

Run

3/5/16

Chase a Leprechaun 5K

Becker, MN

Run

3/5/16

White Bear Winter Frolic

White Bear Lake, MN

Run

3/5/16

Special Olympics Plunge 5K

Minneapolis, MN

Run

3/5/16

Florida Keys Sombrero Beach Run

Marathon, FL

Run

3/5/16

WDTF 5K

Epworth, IA

Run

3/5/16

Chilly Chippewa 5k, 1 Mile Run/Walk

Chippewa Falls, WI

Run

3/5/16

Mustache March Run 2.65 Mile Fun Run

Duluth, MN

Run

3/5/16

Freezin’ for a Reason 5K & Plunge

La Crosse, WI

Run

3/5/16

Eat and Run 5K & No K

Minneapolis, MN

Run

3/5/16

Cabin Fever 5K

White Bear Lake, MN

Run

www.TourdeHugo.com Irish Run

St. Paul, MN

Run

Table Run 5K

Fargo, ND

Run

3/26/16

Easter Egg Scramble

Davenport, IA

Run

3/26/16

MDRA 7 Mile

Hopkins, MN

Run

3/27/16

Easter Sunday Rise & Shine 5K

Andover, MN

Run

4/1/16

4.01K Race for Financial Fitness

Minneapolis MN

Run

4/2/16

Don’t Worry Be Hoppy 5K

Waconia, MN

Run

4/2/16

Strive Spirit of White Bear Lake 5 & 5 Mile

White Bear Lake, MN

Run

4/2/16

Crunch’s Wolves Run

Minneapolis, MN

Run

4/2/16

MDRA Ron Daws 25K

Minnetonka, MN

Run

4/3/16

Fools Five Road Races:8K and 1 Mile

Lewiston, MN

Run

4/3/16

Gear West Sunday Morning Sixers

Plymouth, MN

Run

4/9/16

Breaking the Ice 5K/10K

Sleepy Eye, MN

Run

White Bear Lake, MN

Run

3/26/16

3/5/16

BEAUTIFUL FALL COLORS ‐ VARIETY OF RIDES O’Gara’s Irish Run St. Paul, MN Run FRIENDLY VOLUNTEERS ‐ GREAT GIVEAWAYS Luck Of the Irish St. Peter, MN FUN STOPS AND AFTER PARTYRun

3/5/16

Plunge 5K

Minneapolis, MN

Run

4/9/16

CampWannaRunAMileorMore 1/2 Marathon,10K,5K

3/6/16

Run on Water

Bayfield, WI

Run

4/9/16

Fred Kruz Memorial 10 Mile

Wayzata, MN

Run

3/12/16

Shake Your Shamrock 8K & 5K Run/Walk

Centerville, MN

Run

4/9/16

Goldy’s Run 5K & 10 Miler

Minneapolis, MN

Run

3/12/16

Celtic 5K

Monroe, WI

Run

4/9/16

Heroes for Hope 10K/5K/1 Mile walk, Kids K

Faribault, MN

Run

3/12/16

Jake O’Connor’s Luck ‘o’ the Lake 5K

Excelsior, MN

Run

4/9/16

St. Paul Saints Running of the Pigs

St. Paul, MN

Run

3/12/16

St. Patrick’s Day Red Beard Run

Willmar, MN

Run

4/9/16

Firehouse 5K Run/Walk

Onalaska, WI

Run

3/12/16

McCoy’s 5K for CAER

Elk River, MN

Run

4/9/16

iRock Run

Cold Spring, MN

Run

3/12/16

Shamrock Shuffle 5K, 10K

Bemidji, MN

Run

4/9/16

Go Girl Run Springfield Half Marathon & 10K

Springfield, MO

Run

3/12/16

Get Lucky 13.1Miles, 7K

Minneapolis, St Paul, MN

Run

4/9/16

Fetzer 20K and 2 Mile Run to End Hunger

Rochester, MN

Run

3/12/16

Irish Scamper 5K

Maple Lake, MN

Run

4/11/16

Design of Medical Devices 5K

Minneapolis, MN

Run

3/12/16

Shamrock Shuffle

Sauk Rapids, MN

Run

4/15/16

CentraCare Health Earth Day 5K /1K Youth Run St. Cloud, MN

Run

3/12/16

The Clover Dash

Cross Lake, MN

Run

4/16/16

Fitgers 5K

Duluth, MN

Run

4/16/16

Scheels Earth Day Half Marathon & Relay

St. Cloud, MN

Run

4/16/16

Hot Chocolate 15/5K

Minneapolis, MN

Run

4/16/16

Y Run 10K/5K

Minneapolis, MN

Run

4/16/16

New Hope WT 5K

Plymouth, MN

Run

4/16/16

Challenge Happiness 5K

St. Paul, MN

Run

4/16/16

Run the Valley 5K/10K

Golden Valley, MN

Run

4/21/16

Minneapolis Recycle Run

Minneapolis, MN

Run

4/23/16

Walk on Waconia 10 Miles, 10K

Waconia, MN

Run

4/23/16

HOPE Springs Run/Walk

Hibbing, MN

Run

4/23/16

YWCA Girls on the Run 5K

Mankato, MN

Run

3/12/16

Everybody’s Irish 5K

Minneapolis, MN

Run

3/12/16

Leprechaun Chase 10K

Des Moines, IA

Run

3/12/16

MDRA Lake Johanna 4 Mile

Arden Hills, MN

Run

3/12/16

Luck o’ the Lake

Excelsior, MN

Run

3/12/16

St. Patrick’s Day 5K

Fargo, ND

Run

3/13/16

FNB St. Pat’s Benefit Run

Kimberly, WI

Run

3/13/16

Shamrock Pub Shuffle

Duluth, MN

Run

3/13/16

St. Patrick’s Irish Traditions 5K

St. Paul, MN

Run

3/18/16

Glow for Goods

Chisholm, MN

Run

3/19/16

Shamwalk/Run 5K

Siren, WI

Run

04

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4/23/16

Color Dash 5K

Faribault, MN

Run

5/14/16

Walk MS

Rapid City, SD

Walk

4/23/16

Healthy Heart 5K

Osceola, WI

Run

5/14/16

Walk MS

Sioux Falls, SD

Walk

4/23/16

Alpha Lambda Delta Pi Run

Crookston, MN

Run

ULTRA and TRAIL RUN

4/24/16

Scoops for the Troops, 5K Run 3K Walk

Eagan, MN

Run

3/5/16

March 10K Trail Run

Garrison, IA

Trail Run

4/24/16

Oshkosh Marathon

Oshkosh, WI

Run

3/5/16

Seamus Scramble 5K & 5Mile

West Bend, WI

Trail Run

4/29/16

Mustang Stampede Glow Run

Marshall, MN

Run

4/16/16

Trail Mix Races

Rockford, MN

Trail Run

4/29/16

Get in Gear 2K Fun Run

Minneapolis, MN

Run

4/16/16

Iola Trail Run 15K/5K

Iola, WI

Trail Run

4/29/16

Run for the Lakes, 5K, 1K Kids Fun Run

Brainerd, MN

Run

4/17/16

MDRA Mudball Classic

Minneapolis, MN

Trail Run

4/30/16

Run for the Lakes, Marathon, 1/2, 10K

Brainerd, MN

Run

4/23/16

Chippewa 50K & 10K Trail Run

New Auburn, WI

Trail Run

4/30/16

Cemstone Run for Others 10K/5K

Mahtomedi, MN

Run

4/23/16

Spring Into Shape 5K

Duluth,MN

Trail Run

4/30/16

Anoka County 4H Clover Dash

Andover, MN

Run

4/30/16

George’s Goats for Grammas 5 M/5K

Cable, WI

Trail Run

4/30/16

Get In Gear 5K, 10K, Half Marathon

Minneapolis, MN

Run

4/30/16

Running in the Ruff 10K/2K

Milaca, MN

Trail Run

4/30/16

Halfway to Halloween Costume 5K

No. Mankato, MN

Run

5/1/16

Break the Stigma 10 Mile, 10K/5K

Farmington, MN

Trail Run

4/30/16

Smelt Run

Ashland, WI

Run

5/7/16

Go Spring 5 & 10km Race/Run/Hike

St. Paul, MN

Trail Run

5/1/16

Unleash the SHE 5K/10K

Rochester, MN

Run

5/7/16

Ham Run Half Marathon, 5K

Grand Marais, MN

Trail Run

5/1/16

Wells Fargo Lake Minnetonka Half Marathon

Wayzata, MN

Run

3/19/16

END Sure Trail Ultra Marathon

Fargo, ND

Ultra

5/1/16

Eau Claire Marathon, Relay, 1/2 Marathon,5K

Eau Claire, WI

Run

4/8/16

Zumbro 100 Mile Endurance Run

Theilmann, MN

Ultra

5/1/16

Fish Lake 5K Festival

Prior Lake, MN

Run

4/9/16

Zumbro 50 Mile/17 Mile Trail Race

Theilmann, MN

Ultra

5/6/16

Granddad Running Time Trial

LaCrosse, WI

Run

4/9/16

Hawkeye 50K & 25K

Solon, IA

Ultra

5/7/16

Three Rivers 5K Run and 5K Walk

LaCrosse, WI

Run

4/30/16

Cornvelt Running Club 24 Hour Race

Eldridge, IA

Ultra

5/7/16

Festival Foods Grandad Half Marathon/Relay

LaCrosse, WI

Run

5/14/16

Ice age 50 Mile, 50K, Half Marathon

La Grange, WI

Ultra

5/7/16

Jump to It 5K/10K/Kids Run

White Bear Lake, MN

Run

5/7/16

Run New Prague 1/2, 10K, 5K, Kids Run

New Prague, MN

Run

3/6/16

Eden Prairie Indoor Triathlon

Eden Prairie, MN

Triathlon

5/7/16

Rockin’ Robin Run

Rochester, MN

Run

4/10/16

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

5/7/16

Run Like A Mother

St. Paul, MN

Run

4/30/16

UMM Tinman Triathlon

Morris, MN

Triathlon

5/7/16

Save our Hooterz Fun Run

Cloquet, MN

Run

4/30/16

I’m Ready for Summer Triathlon

Brookings SD

Triathlon

5/7/16

Girls on the Run

Cedar Rapids, IA

Run

5/1/16

Dip Ride & Dash Indoor Triathlon

Duluth, MN

Triathlon

5/1/16

TriZou Triathlon

Columbia, MO

Triathlon

WALK

MULTI SPORT

3/5/16

Juvenile Arthritis March

Bloomington, MN

Walk

5/1/16

MSU Spring Triathlon

Mankato, MN

Triathlon

4/23/16

Walk MS Iowa

Various Cities Iowa

Walk

5/1/16

Wolves Triathlon

Aberdeen, SD

Triathlon

4/30/16

Walk for Bladder Cancer

Minneapolis, MN

Walk

5/1/16

MU Orthopaedic Institute TriZou & DuZou

Columbia, MO

Triathlon

4/30/16

Walk MS

Eau Claire, WI

Walk

4/2/16

Ultramax Sports MaxTrax Duathlon

Columbia, MO

Duathlon

4/30/16

Walk MS

Hudson, WI

Walk

4/30/16

Falls Duathlon

Cannon Falls, MN

Duathlon

4/30/16

Walk MS

Bemidji, MN

Walk

5/1/16

TriZou & DuZou

Columbia, MO

Duathlon

4/30/16

Walk MS

Brainerd, MN

Walk

5/7/16

Cinco du Mayo Duathlon

Stillwater, MN

Duathlon

4/30/16

Walk MS

Duluth, MN

Walk

5/14/16

Oakdale Spring Classic Duathlon

Lake Elmo, MN

Duathlon

4/30/16

Walk MS

Mankato, MN

Walk

5/22/16

Gildan Esprit de She Duathlon

Lakeville, MN

Duathlon

4/30/16

Walk MS

Marshall, MN

Walk

5/1/16

Walk MS

Alexandria, MN

Walk

3/19/16

Icicle Bicycle 2016

Clinton, IA

Cycle

5/1/16

Walk MS

Faribault, MN

Walk

4/3/16

Kent Park Classic

Tiffin, IA

Cycle

5/1/16

Walk MS

Fergus Falls, MN

Walk

4/16/16

Tweed Ride

Iowa City, IA

Cycle

5/1/16

Walk MS

Grand Rapids, MN

Walk

4/23/16

Full Moon High Trestle Bridge Ride

Slater/Madrid IA

Cycle

5/1/16

Walk MS

Hutchinson, MN

Walk

4/23/16

Ken Woods Memorial Road Race

Cannon Falls, MN

Cycle

5/1/16

Walk MS

Park Rapids, MN

Walk

4/24/16

County Cycles IronCrotch Ride

Houlton, WI

Cycle

5/1/16

Walk MS

Rochester, MN

Walk

4/24/16

Minnesota Ironman Bicycle Ride

Stillwater, MN

Cycle

5/1/16

Walk MS

St. Cloud, MN

Walk

4/30 to 5/1 Chris Lillig Memorial Cup,Old Capital Criterium Iowa City, IA

Cycle

5/1/16

Walk MS

Twin Cities, MN

Walk

5/6 to 8

Cycle

5/14/16

Walk MS

Aberdeen, SD

Walk

CYCLING

LaCrosse Omniun

LaCrosse, WI

www.midwestevents.com

05


September 24, 2016

5/7/16

Ride Around Woman Lake

Longville, MN

Cycle

5/7/16

Tour de Red Wing

Red Wing, MN

Cycle

5/7/16

Dar’s Midwest Time Trial Championship

Willard, WI

Cycle

5/7/16

Bike MS Twin Cities Ride

St. Paul, MN

Cycle

5/14/16

Mayor’s Bike Ride

W. Des Moines, IA

Cycle

FAT TIRE BIKE RACE 3/5/16

Northland Fat Bike Rally

Bemidji, MN

Fat Tire

3/5/16

Fat Bike Birkie

Hayward, WI

Fat Tire

3/12/16

Balsam Basher

Duluth, MN

Fat Tire

5/1/16

Beverly Fat Tire Frenzy

Cedar Rapids, IA

Fat Tire

MOUNTAIN BIKE RACE 4/30/16

Decorah Time Trials

Decorah, IA

Mtn. Bike

4/30/16

The Wild Ride Buzzard Buster

Hatfield, WI

Mtn. Bike

5/1/16

St. Croix Woolly

St Croix Falls, WI

Mtn. Bike

5/7/16

Northern Kettles Endurance Challenge

Greenbush, WI

Mtn. Bike

5/15/16

Iola Bump & Jump

Iola, WI

Mtn. Bike

5/22/16

Sugar Bottom Marathon

Solon, IA

Mtn. Bike

GRAVEL BIKE RACE

BEAUTIFUL FALL COLORS ‐ VARIETY OF RIDES FRIENDLY VOLUNTEERS ‐ GREAT GIVEAWAYS FUN STOPS AND AFTER PARTY

www.TourdeHugo.com

3/6/16

Iowa Spring Classic #1

Cumming, IA

Gravel

3/13/16

Iowa Spring Classic #2

Hills, IA

Gravel

3/20/16

Melting Man

Marcellus, MI

Gravel

3/20/16

Iowa Spring Classic #3

Colfax, IA

Gravel

3/26/16

Martin Marietta Crushed Rock Classic

Ames, IA

Gravel

3/26/16

Lakeville-Milltown-Lakeville

Lakeville, MN

Gravel

4/2/16

Renegade Gent’s Race

Slater, IA

Gravel

4/9/16

Ragnorok 105

Red Wing, MN

Gravel

4/16/16

Barry Roubaix

Hastings, MI

Gravel

4/16/16

Lupine Spring Classic

Two Harbors, MN

Gravel

4/16/16

Mammoth Gravel Classic

St. Croix Falls, WI

Gravel

4/23/16

Trans Iowa V12

Grinnell, IA

Gravel

4/23/16

Dickie Scramble

Elgin, MN

Gravel

4/24/16

Cheesehead Robaix

West Bend, WI

Gravel

4/30/16

Chequamegon Dead Horse

Seeley, WI

Gravel

5/1/16

Miesville FiftySix

Miesville, MN

Gravel

5/7/16

The Hungry Bear 100

Cable, WI

Gravel

5/7/16

Burleigh County Cup

Burleigh County, ND

Gravel

5/13/16

Alexander 380

Spring Valley, MN

Gravel

5/14/16

Almanzo 100, Royal 162

Spring Valley, MN

Gravel

5/21/16

The Bear 100

Laona, WI

Gravel

5/21/16

Riotgrravel

Hastings, MN

Gravel

ADVENTURE RACE/EVENT/CANOE 3/5/16

Winter DASH 5K Obstacle Course

Bayfield, WI

Adv Race

3/12/16

Polar VorTREKS 3K Winter Adventure

Duluth, MN

Adv Race

5/7/16

END-SPAR Spring Primer Adventure Race

Turtle Riv State Pk, ND Adv Race

5/12/16

Lake Bronson Adventure Race

Lake Bronson, MN

Adv Race

5/15 to 15 Gladiator Assault Challenge

Boone, IA

Adv Race

5/7/16

Mora, MN

Canoe

Minneapolis, MN

Event

Snake River Canoe Race

4/22 to 24 Midwest Mountaineering Adventure Expo

06

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1 0 1

Bike Cleaning by Andy Tetmeyer

Better Looking Better Working

Greetings from Sydney, suckers! It’s an early February day with clear blue skies and 25 Aussie degrees (that’s 77 in American). Soon it will be warm enough in Minnesota to start itching for a ride. Well, scratch that itch and wheel out the skinny tires. When you get back from those early rides, or perhaps even before your first one, your steed will need some attention. In this month’s write-up we’ll tackle basic cleansing rituals and gear. A clean bike really does work better, and it certainly looks better. I’ll try to describe what I have seen mechanics from shop rat to Tour de France team mechanics do to clean up. Ten or fifteen minutes is all you need for a basic wash. If you can get outside with a hose it would be best. You’ll need a bucket, a brush or two, dish detergent, and a couple rags. Get a couple of large brushes at a hardware store or home center. A long handled one with a brush about the size of your hand, and a shorter handled car washing brush (I know, right?) are what I like. Fill your bucket with soapy water and go to town. Get everything that’s visible wet. Use a hose if you have it or a sponge if you don’t. You want a gentle stream, not a hard spray, at least not into the bearings, shifters, your computer and whatnot. When everything’s wet, start in with the short brush at the top, where it should be cleanest. Brush and clean, rinsing frequently in order to get rid of the road grit. Wash and rinse the frame and wheels. Use your long handled brush to tackle the derailleurs and chain. If your chain is filthy it would be best to rag it off first (with degreaser if you have any) to get the worst of the greasy gunk off. Then, take it easy on the chain lube next time. At this point you can use a clean rag or old towel to dry things off or just air dry. Put on some chain lube, turn your crank ten or more revolutions, wipe down the chain, and you are done. It’s just that simple. In the work of a moment your bike will be sleek, good looking, and at least twice as fast as before - or at least not slower. Andy Tetmeyer has worked over 25 years in the cycling industry. He is currently the Repository of Knowledge at Hed Cycling in Shoreview. He has built over 10,000 wheels, worked wheel support for multiple teams at the Tour De France, and worked lead car pro bike support several times at the Ironman World Championship in Kona.

08

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Funded in part by the San Diego Tourism Marketing District Corporation with City of San Diego Tourism Marketing District Assessment Funds.


scene in motion King Boreas Winter Triathlon; Midwest Events

City of Lakes Loppet; Jenn Barnett Photos

King Boreas Winter Triathlon; Midwest Events

King Boreas Winter Triathlon; Midwest Events

King Boreas Winter Triathlon; Midwest Events

Valentines Day 5k;Twin Cities in Motion

Securian Winter Run; Wayne Kryduba Photography

Securian Winter Run; Wayne Kryduba Photography City of Lakes Loppet; Jenn Barnett Photos

King Boreas Winter Triathlon; Midwest Events

King Boreas Winter Triathlon; Midwest Events TC Kids Fieldhouse Run; Twin Cities in Motion

Securian Winter Run; Wayne Kryduba Photography TC Kids Fieldhouse Run; Twin Cities in Motion

TC Kids Fieldhouse Run; Twin Cities in Motion


City of Lakes Loppet; Jenn Barnett Photos

King Boreas Winter Triathlon; Midwest Events

King Boreas Winter Triathlon; Midwest Events

King Boreas Winter Triathlon; Midwest Events

King Boreas Winter Triathlon; Midwest Events

Birkie Tour; K. Randolph

Birkie Tour; K. Randolph Birkie Tour; K. Randolph

King Boreas Winter Triathlon; Midwest Events Phillips Flurry Snowshow Race; Phillips Flurry

Phillips Flurry Snowshow Race; Phillips Flurry

Phillips Flurry Snowshow Race; Phillips Flurry


LLS The Big Climb; Shelley Gilbert LLS The Big Climb; Aimee Mortenson

Triple D Winter race; Triple D LLS The Big Climb; Shelley Gilbert

12

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Iliotibial Band Syndrome by Marie-Christine Leisz, DO

What Is It and How Do You Get Rid Of It?! The majority of the athletes I see in my sports medicine rehab practice are injured runners, cyclists and Nordic skiers. One of the most vexing conditions common to all of them is lateral leg pain from iliotibial band syndrome. The treatment of this issue is challenging because the cause of the problem has not been well understood. When I was in medical school, I learned the IT band was a big rope-like tissue running down the side of the leg. But, Andrew Franklyn-Miller, an Australian researcher, performed extensive anatomical examination of the IT band. He found it is a fascial structure (tissue that separates muscle groups). It originates on the anterior iliac crest of the pelvis, covering the tensor fascia lata (TFL), a little muscle just under the pelvic crest. The TFL tendon, and that of the gluteus maximus, attach to the IT band over the lateral femur. It then runs down the lateral thigh where it is an extension of the fascia that separates the lateral quadriceps from the lateral hamstring, finally attaching to a bony prominence on the lateral knee. Why is the function of the IT band important to the endurance athlete? Contraction of the gluteal muscles rotate the hip externally and extend the leg back. The glut max tendon attachment causes the IT band to rotate the thigh and knee externally as well. The result of this combined action stabilizes the pelvis and knee when you bear weight on one leg with running, skiing or even cycling. Another interesting function of the IT band may be to store and release “elastic” energy during the running gait cycle. Elastic energy is mechanical energy that occurs when a material is stretched and then returns to its normal length– stretching and releasing a rubber band is a good example. Dr Carolyn Eng, in the September 2015 issue of Journal of Biomechanics, found that the IT band acts like a stiff rubber band, storing energy when it is stretched as the leg swings back. The energy is released as the leg swings forward. It is speculated this energy storage and release, passively improves the efficiency of running gait. The symptoms of IT band syndrome are pain and inflammation anywhere along its tract, most commonly at the lateral hip or knee. We used

to think that the problem was with the IT band itself but now we realize that it is usually a symptom of weakness or poor function of the gluteal muscles. If the gluteal muscles are weak or not contracting quickly when you bear weight on one leg, the hip, thigh and knee to rotate internally. Over time, this seems to put increased traction along the IT band tract and pain develops. So, the problem lies with the strength and function of the gluteal muscle, not with the IT band itself If you have IT band syndrome, now is the time to get rid of it! Rehabilitating the problem is easiest if caught early. I usually find the gluteal muscles on the affected side are not as strong as the other side. Check to see if you have a wobble in your knee on the affected side when balancing on that leg. The IT band may be tighter on the painful side as well. I like to get the rehab program rolling the day I see the athlete, so I usually teach them a simple IT band stretch (see below) and the clam shell

and side-lying straight leg raise (find on the internet) to begin strengthening the gluteal muscles. Many athletes find foam-rolling the IT band helpful. Ice and massage can also make the pain better too. I generally refer athletes to a Physical Therapist who understands their sport to continue the therapeutic exercise program. I allow them to run, ski or cycle whatever distance they can without pain or increased symptoms. I encourage training every other day to build in rest and recovery time. I don’t let them advance intensity of training until the pain is improved. I also review what training error may have caused the problem so it will not recur. As the function of the gluteal muscles improve, the pain generally resolves but, be patient, it can take a long time! Marie-Christine Leisz, DO is board-certified in Physical Medicine and Rehabilitation and Sports Medicine, with advanced training in the diagnosis and management of running and endurance sports injuries. She is medical director of the Running and Endurance Sports Injury Clinic at Courage Kenny Institute www.allina.com/ahs/ski.nsf/page/running_endurance

Iliotibial Band Stretch

Lie on side, make sure hips are straight Bend knees Cross bottom ankle over top knee - push down Hold 20-30 seconds. Repeat 4 times on each side www.midwestevents.com

13


GOALS! by Kris Swarthout

Concentration

Confidence

Composure

Commitment The beginning of every great season starts with the setting of goals. Goals come in many shapes and sizes and they are intrinsically personal and unique to each athlete. Without proper goal setting you may simply be setting yourself up for disappointment and heartbreak. As a triathlete, you are passionate by definition, don’t handicap your season with improper or no established goals. Properly defined goals should support and enable the four C’s; concentration,confidence, composure and commitment. Let’s take a deeper look at how the process works and what different types of goals you should be creating. The first type of goal we need to explore and define are your long term goals. Long term goals should be set for six months or greater from the start date. Long term goals will normally be either outcome goals or performance goals. Outcome goals involve your placement in a specific event or race, for example winning your age group or being first out of the water. Performance goals relate to time and distance, for example going under 35 minutes in a 10k or averaging over 20 miles per hour during the bike portion of a sprint race. Long term goals require commitment and drive. The drive should be a combination of intrinsic and extrinsic elements. Intrinsic elements are things that drive you from inside, things like pride and desire. Extrinsic elements are things like trophies, awards and recognition. Long term goals can be driven by pure extrinsic elements, but without some level of intrinsic motivation it will be very hard to push through on the hard days and gloomy mornings. After you have defined your long term goals we need to move towards defining the stepping stones that will get you there, these are your daily training goals. Daily training goals can be seen as very short term goals. They are what define your training each day. This is where you need to make the shift from simply working out to actually training. Workouts have no real definition, specificity or purpose. Training is prescribed, productive and quantifiable towards your long term goals. Everyone thinks they are training, but the best way to confirm it is by using the SMART test. S - is your workout Specific? (45 minutes in heart rate zone 2 with four 2 minute intervals in heart rate zone 4.) M - is your workout Measurable? (Does it have a specific time, distance, interval, heart rate) A - is your workout Agreeable? (Do you agree this will help you reach your long term 14

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goal) R - is your workout Realistic? (Is it within your reach, not too hard or too easy) T - is your workout Time limited? (Do you have the time to complete it today). If the answer to all of these is yes, then you feel confident in knowing that your training for this day is appropriate in the scope of achieving your long term goals. The third type of goal is competition goals. A combination of outcome, performance and process goals will help make up the goals set out for each competition. Outcome goals, while easy to quantify and arguably one of the best motivators, are also, at their core, outside the control of the athlete. Factors such as weather, mechanical issues, or unknown competitors can easily change the outcome of a race. Performance goals are more easily controlled and are less likely to be impacted by others. Setting a goal such as “staying within your aerobic zone” or “holding 250 watts on the bike” is more realistic in its execution. Process goals are how you execute during your race. Unlike performance goals they look more like “saving your kick for the final kilometer on the run” or “swimming straight from buoy to buoy.’ For your races this season, set a performance goal for each of the five segments of the race and then establish a process goal you will need to execute to achieve each performance goal. After your race, evaluate how well your process goal was executed and measure it against your performance result. By taking these steps in further defining your goals throughout your season, you are sure to have a more consistent and rewarding season. I would also suggest running your goals past your coach and be sure you are both on the same page. If you are not both on the same bus, trouble is bound arise. Good luck and enjoy your season. Coach Kris

Master Swim Teams Barracuda Aquatic Club Bloomington, Shakopee, MN Jeff Lee MNFEDCUDAS@aol.com 952/884-3703 Fastjet Masters, Fastjets Competitive Swim Team and Foss Swim School Mon/Wed/Fri 6:00 – 7:00 am 12440 Aberdeen St. NE Blaine, MN 55449 763/398-3399 www.fossswimschool.com Hudson Area Masters Hudson, WI Bob Young 630-885-8442 www.hudsonswimteam.org ryoung1064@yahoo.com I Swim Masters Team 6545 Flying Cloud Drive Eden Prairie, MN Teresa Briest 612-226-8720 www.iswimllc.com Minneapolis YWCA Minneapolis YWCA Locations Downtown, Midtown, Uptown Ages 18-80, All Levels Dave Cameron 612-215-4224 https://www.ywcampls.org/fitness/ swimming_and_aquatics/masters_swim_ team/ North Suburban Aquatic Club/NSAC Year round programs for all ages, including Masters, mornings & evenings. Mounds View School District Pools www.nsmakos.org Tri Fitness White Bear Lake, MN 55110 651-426-1919 Amy Croonquist 651-426-3619 Triclub@trifitnesswbl.com

Kris has been a competitive presence in triathlons since 2001, first as an athlete, now as a coach. Kris is owner and founder of Final K Sporting Services and currently the Midwest Regional Chairperson for USA Triathlon and is the head coach of the Minnesota Junior Elite Team. Since 2010 he has served as the Official Age Group Coach for Team USA by USA Triathlon and has accompanied Team USA to the ITU World Championships around the globe. Kris has coached athletes ranging from professional to first time amateurs. He strives to help people achieve the ultimate balance of family and sport in their lives. www.finalk.com


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15


Adidas ULTRA BOOST

The Ultra Boost is the first Adidas shoe UPDATE to feature a full length Boost midsole, which SPRING is as 2016 resilient and well cushioned as it gets. The upper is made of Adidas’ Primeknit mesh, which is both snug and accommodating even for wider forefeet. Weighing in at just under 12 ounces for a men’s size 10, the shoe is designed for road running. The addition of both Boost and Primeknit technologies contribute to this shoe’s high price tag. Our testing highlighted the comfort and durability ofINTRO the shoe, recommending it toTOP experienced runners who plan to put in very high mileage. SPRING 2016 PICK

Shoe Guide

SPRING 2016

Asics 33-M™ 2

It is always an exciting time of year when shoe companies start to release new updates to our favorite shoes and debut new models so we can find out the new trends and technologies which will hit the shelves. A continued theme is making models more lightweight and breathable, and the latest Spring rollout is no exception. Many favorites were updated, along with the debut of new models from several companies.

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UPDATE SPRING 2016

WEIGHT: MEN’S 11.1 OZ. | WOMEN’S 9.1 OZ. CATEGORY: NEUTRAL | CUSHIONING PRICE: $140 WWW.ASICSAMERICA.COM

TRAVIS TRAMPE, ENDURANCE SPORTS MEDIA GROUP

Travis Trampe is an avid runner passionate about the outdoors who coordinates the team of reviewers at RunningShoesGuru.com. He enjoys the adventure of traveling and exploring the nearest mountain trail or road with friends. For in-depth reviews of other shoes coming out this season, please visit www.RunningShoesGuru.com/reviews.

SPRING 2016

WEIGHT: MEN’S 10.9 OZ. | WOMEN’S 9.4 OZ. CATEGORY: NEUTRAL | LIGHTWEIGHT | TRAINER PRICE: $180 WWW.ADIDAS.COM

Spring 2016

ABOUT THE AUTHOR

TOP

PICK

The ASICS 33-M™ 2 is a neutral, INTRO maximum cushioned trainer. This SPRING 2016 lightweight, highly cushioned trainer comes from ASICS Natural33™ Collection designed to follow the natural contours of the foot. With a low 4mm heel to toe offset, it provides a more natural transition compared to traditional trainers. ASICS AmpliFoam™ and Solyte® Midsole Material give this shoe consistent cushioning, providing a resilient ride. With a seamless construction, the 33-M™ 2 provides a secure and comfortable fit, also running true to size. Our testers recommend this shoe as an excellent option for runners looking for a trainer that can provide a natural maximum cushioned ride, remain lightweight, and withstand the mileage.

Brooks NEURO WEIGHT: MEN’S 9.4 OZ. | WOMEN’S 7.9 OZ. CATEGORY: NEUTRAL PRICE: $130 WWW.BROOKSRUNNING.COM

The Neuro is Brooks’ newest shoe and the most recent in the company’s new Propel Me category. The shoe’s outsole and midsole design, which consist entirely of a series of pods, are made of blown rubber filled with BioMogo DNA. The sole completely decouples at the midfoot, and when paired with the pod design offers maximum flexibility in all directions. This unique outsole offers runners a much better feel for the surface that they are running on without sacrificing cushioning. The Neuro’s upper is also uncommon with its three layers of mesh, and Hammock lacing system. Our testing found that the upper wraps and supports superbly to give runners an ideal fit. The Neuro is a uniquely new running shoe sure to satisfy the agile neutral runner.

Hoka One One CHALLENGER ATR 2 WEIGHT: MEN’S 9.5 OZ. | WOMEN’S 7.8 OZ. CATEGORY: TRAIL | LIGHTWEIGHT PRICE: $130 WWW.HOKAONEONE.COM

This update to the popular Hoka trail shoe includes improved overlays on the upper, and a more supportive heel cup to heighten the comfort over the previous model. Testers appreciated the added support and durability of the shoe together with its soft, plush cushioning while acknowledging a particularly narrow fit, especially in the toe box.


Mizuno

New Balance

WAVE CATALYST

FRESH FOAM 1080

WEIGHT: MEN’S 9.4 OZ. | WOMEN’S 8.0 OZ. CATEGORY: PERFORMANCE SUPPORT PRICE: $199 WWW.MIZUNO.COM

WEIGHT: MEN’S 10.35 OZ. | WOMEN’S 8.7 OZ. CATEGORY: NEUTRAL PRICE: $150 WWW.NEWBALANCE.COM

The Wave Catalyst is a brand new running shoe for those looking for a responsive, lightweight, yet supportive ride. The sole of the shoe combines Mizuno Fan Wave technology with U4iC (pronounced euphoric) foam material for a ride that is more responsive than soft and with a good degree of stability, also thanks to the parallel flex grooves. The 10mm heel to toe drop makes it a good choice for heel and mid foot runners. Our testers were impressed with the svelte feeling for a shoe that could make a good training and racing day option for runners who need stability in their footwear.

This update brings New Balance’s new Fresh Foam technology to the very popular 1080 series. The Fresh Foam 1080 is a long distance, high feature daily training shoe that provides a smooth and cushioned ride. The upper is completely redesigned from engineered mesh, feeling true to size, and comfortable over long distances. Our testers found the Fresh Foam to be a tad more responsive than the materials used in the previous versions of this shoe.

Newton GRAVITY V WEIGHT: MEN’S 8.1 OZ. | WOMEN’S 6.7 OZ. CATEGORY: NEUTRAL | LIGHTWEIGHT | TRAINER PRICE: $175 WWW.NEWTONRUNNING.COM

The Gravity V’s are designed for neutral strikers who are looking for a durable and reliable shoe. The foundation of all Newton shoes is the Action/Reaction Technology generated via the lugs which increases spring, and promotes a forefoot strike that allows for a smooth ride on both roads and trails alike. Newton added more padding to the tongue as opposed to the previous Gravity IV’s, allowing for a much more comfortable feel whether you like to run sockless or not. As always, the rest of the material is very breathable. The size is pretty much on par with previous models and the toe box has a neutral fit, allowing adequate movement, but not enough free space to be sliding around with every step. Our testers recommend the Gravity V to runners who are looking for a supportive shoe that can handle high mileage.

Nike LUNARTEMPO 2 WEIGHT: MEN’S 7.4 OZ. | WOMEN’S 6.1 OZ. CATEGORY: NEUTRAL | LIGHTWEIGHT PRICE: $100 WWW.NIKE.COM

The Nike LunarTempo 2 is a lightweight cushioned trainer designed to hug your feet. Nearly identical to the previous model, the LunarTempo 2’s are built on top of soft Lunarlon foam, and encase your feet in Nike’s seamless Flymesh upper with Flywire Cables. The only real changes to this shoe are in the upper where a larger Nike logo covers an area once occupied by ventilation holes, and some trim along the edges of the upper running underneath the laces. The toe box feels tight, which can be expected when wearing shoes designed to hug your feet. Our testers found this shoe to be great for mid to low mileage training, and possibly as a casual racing shoe.

Saucony KINVARA 7 WEIGHT: MEN’S 7.7 OZ. | WOMEN’S 6.6 OZ. CATEGORY: NEUTRAL | LIGHTWEIGHT PRICE: $110 WWW.SAUCONY.COM

This 7th version of Saucony’s extremely popular Kinvara boasts a handful of significant changes from the previous versions. The most awaited change is the move to Saucony’s new EVERUN foam material that is significantly denser and firmer than previous models, making this the most durable Kinvara to date. Our testers took the Kinvara through paved roads and groomed gravel trails, and found it to perform well on long runs, quick tempos and everything in between. Updates to the Kinvara 7 did not change the true character of this shoe, a very lightweight, responsive and durable training/racing shoe.

Pearl Izumi ROAD N0 V2 WEIGHT: MEN’S 6.0 OZ. | WOMEN’S 4.0 OZ. CATEGORY: NEUTRAL | LIGHTWEIGHT | RACER PRICE: $100 WWW.PEARLIZUMI.COM

The Pearl Izumi E:MOTION Road N0 v2 is a progressive upgrade to the racinginfluenced shoe in the E:MOTION line up released last year. The N0 v2 is still built on the same unique midsole TOP geometry. A newer Strobel board PICK and assembling process has aided SPRING 2016 in lightening up the lower half of the shoe, giving the N0 v2 a softer, smoother, and enhanced flexible feel under foot. A new 3-D print seamless upper eliminates all heat and gluing processes used previously. Runners appreciated the N0 v2 simple, UPDATE light, and soft upper, making this a no-frills shoe built for SPRING 2016 running fast, and the real deal for racing and speedwork.

Skechers GORUN FORZA

INTRO SPRING 2016

WEIGHT: MEN’S 10.8 OZ. | WOMEN’S 8.2 OZ. CATEGORY: STABILITY PRICE: $120 WWW.GOSKECHERS.COM

The Forza is Skechers Performance’s first stability shoe. It features a twopart midsole with a firm Resalyte medial post which provides stability while providing a fluid heel-to-toe transition. The Resalyte post is surrounded by Skechers Performance’s new 5Gen midsole which gives the GOrun Forza a creditable amount of cushioning coupled with responsiveness. A one-piece upper adorned with several well-placed hot melt overlays keeps a runner’s foot comfortably secured and well-centered over the shoe’s platform. Our testers appreciated the stable and secure fit of the Forza, while still feeling quite lightweight. www.midwestevents.com 17


Spring Training Meal Makeover Val Schonberg

What does “healthy eating” mean to you? Sports nutrition isn’t just for race day. For most runners, cyclists and triathletes, spring training is often the time when workout intensity starts to increase in preparation for race season. Most people know that better nutrition will help their energy, stamina and ultimately their performance. But, it seems hard to figure out what “healthy eating” means for them, especially with so much conflicting and confusing information about food, eating and nutrition. It’s important to remember that sports nutrition isn’t just “race day nutrition”; it’s also what you’re doing on a daily basis. Too often athletes just want to know what to eat on the day before and the day of a race. This thinking is short-sighted since an athlete’s daily nutrition needs are critical to success and vary according to the training cycle of the sport, such as during “preparation” versus “competition” season. Although physical goals are athlete specific, most folks will benefit from focusing on 4 key principles to support training goals now to ensure your body is in optimal condition for the upcoming race season. 1) Consume adequate calories during the most active part of your day. Many athletes are concerned with losing weight this time of year and try to cut calories in an effort to help improve race performance. Unfortunately, this is the time in the training cycle when energy needs are higher due to more intense interval sessions along with speed/technique training. Consequently gains with strength, endurance, and performance suffer. For the athlete who is working on weight management; or more ideally optimizing body composition, focus on eating meals/snacks during the most active time of your day. This will help manage cravings, stabilize blood sugar levels, and prevent overeating later in the day. Also, prepare meals with high quality, nutrient dense foods, such as fresh produce, lean protein, and healthy fats to keep

energy levels high and achieve success with this period of intense training. 2) Plan to include high quality carbohydrate to support training intensity. Carbohydrate intake is especially important during this time in the athlete’s training to support the increase in training intensity and maintain glycogen stores for longer workouts. The most effective strategy is to prioritize your sources of carbohydrate. For example, aim to increase your intake of fruit and vegetables, followed by dairy foods (yogurt and milk) and finally whole grains. Intake of refined and processed sugars should be minimal or represent less than 10% of your total carbohydrate intake. Currently, there seems to be a lot of enthusiasm about low carbohydrate, high fat diets (LCHF) as a way to optimize body composition and enhance performance. In a recent review of the literature on LCHF diets, these studies fail to show clear performance benefits during endurance/ultra-endurance activities and in fact demonstrate evidence of impaired performance of high-intensity exercise, such as during sprints (Louise Burke, Sports Med., 2015). 3. Include lean sources of protein at meals and snacks. Protein needs are also higher during high intensity training, due to the added challenge and stress on muscle tissue. Consuming about 20 to 30 grams of high quality protein at each of 3 meals and snacks will insure muscle growth and repair, and nutrients for faster recovery. Examples of what this might look include: 2 scrambled eggs and a glass of milk at breakfast; 3 ounces (the size of a deck of cards) of chicken breast with lunch; and, about ¾ cup cooked beef

with a veggie stir fry at your evening meal. Convenient sources of protein for snacks include Greek yogurt, string cheese, hard boiled eggs, garbanzo beans, nuts, and nut butters. 4) Eat to reduce inflammation. Longer and more intense workouts promote additional stress on the body. Fruits, vegetables, and healthy oils, including omega-3 fats, provide many of the nutrients that minimize the chances of becoming run down, injured or sick. Omega-3 fatty acids assist with healing, immunity and joint health. Good sources include fatty fish, such as salmon, tuna and herring; flaxseeds; and walnuts. Hydration is also important for delivering important nutrients to tissues all over your body and supporting recovery and healing. A couple final recommendations for your spring training nutrition. First, remember that you will optimize your pre-race training by being consistent with planning your meals and snacks and following through with your plan. Second, there is not a “one size fits all” approach to food and eating – especially related to sports nutrition. Practice your plan and you’ll achieve your top sports performance! Val is a Registered, Licensed Dietitian who is Board Certified as a Specialist in Sports Dietetics and the only dietitian in Minnesota certified as a North American Menopause Society (NAMS) practitioner. She is the founder of EnlightenU Nutrition Consulting and enjoys enlightening recreational and competitive athletes about food, eating and overall wellness. For questions or additional information, you can check out her website at www.enlightenUnutrition.com or contact Val directly at 612-865-6813.

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19


Strength Training for runners

1) Split Squat: (Squat and Lunge) Stand with hands on hips. Position feet apart; one foot forward and other foot behind. Squat down by flexing knee and hip in the front leg, while knee of rear leg bends slightly until it almost makes contact with floor. Return to original standing position by extending hip and knee of forward leg. Repeat eight to 12 repetitions. Continue with opposite leg.

By Gaby Bunten

Personally, I have always struggled with strength training. Many of us endurance athletes would much rather be outside running, riding their bike or open water swimming than lifting weights. However, I have come to find that strength training doesn’t have to be boring, it doesn’t have to include going to the gym and it certainly doesn’t have to involve watching “bros” flex in the mirror. We need a regimented strength program encompassed in our training program for multiple reasons. First, as a runner, we may not want to increase muscle mass, but we do want to increase muscular strength. More specifically to a runner, our goal is to increase localized muscular endurance. For example, when you’re halfway through running a 10 kilometer race, you will be fatigued and certain muscles are prone to cease firing. This is when a focused strength program can come to the rescue. Second, resistance training also helps us maintain muscle mass. It prevents the gradual loss of strength and bone mineral content that occurs naturally with aging. Also, with a higher muscle mass, a runner will have a lower body fat percentage. A lower body fat percentage correlates with a greater ability to perform with a reduced strain on the cardiovascular system. Less body fat also means less weight for the muscles to have to carry and move during activities. Third, strength training is a runner’s “prehab.” Similar to the point of targeting muscles that are more prone to fatigue while racing, a “prehab” program addresses and helps prevent that concern. When muscles fatigue or don’t fire as quickly, we are at a higher risk for injury. For example, most commonly in female runner’s, I notice weak hip abduction. Hip abduction is initiated by our Gluteus Medius. The hips stabilize each leg during the stance phase of the running gait, strength in that area is particularly vital. Hip weakness throws off that stability, resulting in excess movement not only at the hip, but also at the knee. People with weak hip abductors are at risk for IT Band Syndrome (mentioned by Dr. Leisz in this issue), “runner’s knee,” Achilles tendonitis and shin splits. Many of us already know that we need a strength program but are at a loss for what to do. My best advice is to keep it simple. We focus on a push, pull, squat, hinge, rotation and lunge. Here are my favorite four core movements that can be done in the gym or at home two to three days a week.

2) Goblet Squat: (Squat) Stand holding a light kettlebell or dumbbell by the horns close to your chest. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight. At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for eight to twelve repetitions. 3) Single Leg Deadlift: (Hinge) Holding free weights or a barbell in front of your body slightly, bend one knee, hinge forward at the waist and lift the opposite leg behind you. Lower the weights, keeping them very close to the tops of your legs until you reach just below your knees. Engage your hamstring and glute of the leg planted on the ground and come back to standing. Repeat eight to 12 reps and switch to the other leg. 4) Plank: In a push-up position, with hands planted under the shoulders, align the body straight from the top of the head through the heels. Tighten up the abs while lifting through the chest to create as much space as possible in between the chest and the ground. A plank variation could also include alternating lifting each leg six inches off the ground for eight counts. This also engages the glutes. Hold for 30 to 60 seconds. Keep in mind that these are only 4 core movements for runners. As you may have noticed, we are missing push, pull and rotational movements. These commonly come from upper body and core movements; for example, a push-up, pull-up, Russian Twist or Side Plank rotation. Performing exercises that strengthen your core and upper body are just as important as strengthening your principal running muscles such as the glutes and hamstrings. Strength training for runners doesn’t have to be monotonous or time consuming. If you focus on a four basic movements you will set yourself up for success. With a strong physique, a runner can hold off muscle fatigue and maintain optimally efficient form longer and faster without injury. Gaby holds a Bachelors of Science in Exercise Science from Iowa State University. She has competed for over 9 years in competitive swimming. She is an USAT All-American Triathlete; 70.3 World Championship qualifier; two time Age Group World Championship qualifier and is an endurance coach and personal cheerleader for Final K Sporting Services. Gaby’s mantra is to help ANY level of athlete TRI something they never thought imaginable through trials, smiles and miles. Contact Gaby at gabunten@gmail

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