Ten Quick Fixes to Save Your Running Knees and Joints Long Term

Written by Matt Russ


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8.Periodize your training. Periodization means training in specific cycles that move towards a goal (race). Your training moves fromrepparttar general torepparttar 133142 specific and from low intensity to higher intensity as you approach your peak. The implications are that you only perform your most intense work late inrepparttar 133143 season near your goal race or peak. This means less stress onrepparttar 133144 body throughoutrepparttar 133145 year because you are not performing high intensity training all year long. Have a licensed running coach work with you on an annual training plan.

9.Perform strength exercises to keep your knees strong. One ofrepparttar 133146 more common overuse injuries is "runner's knee." This can be caused by a patella tracking problem, much like a tire that is out of alignment. By keeping your quadriceps strong you can prevent this condition. If you are an endurance runner you do not need to overwork these muscles or use a lot of weight, but light strength work performed correctly can help prevent injury.

10.Cross train. One ofrepparttar 133147 benefits that multi-sport athletes have over runners is that they are able to perform swim and cycling work outs in between run work outs. This helps reducerepparttar 133148 stress caused byrepparttar 133149 pounding of running, butrepparttar 133150 athlete still receivesrepparttar 133151 aerobic benefit of training. A good time to cross train is when you have a recovery work out scheduled or a low intensity work out. If you use a heart rate monitor you can stay inrepparttar 133152 same heart rate zone as your run work out. Swimming, cycling, stepper, elliptical trainer, or even hiking are all good examples of cross training work outs.



Matt Russ has coached and trained athletes around the country and internationally. He currently holds licenses by USAT, USATF, and is an Expert level USAC coach. Matt has coached athletes for CTS (Carmichael Training Systems), is an Ultrafit Associate. Visit www.thesportfactory.com for more information.


Mental Skills-Adapt and Overcome

Written by Matt Russ


Continued from page 1
4.Know your opponent. I encourage my age groupers to look at their opponents splits from last year to determine how well they paced themselves. This can help you determine when to attack and when to hold back. Sometimes minutes can be made up over your opponent simply by practicing transitions. Knowing how your opponent reacts to certain situations can work to your advantage as well. Usually when someone reacts emotionally instead of logically it will work to your advantage. Your opponent does not have to be a person it can be a race course or even yourself. The athletes that know and practice onrepparttar course they will race on have a clear advantage. 5.Show uncommon resolve. You have to believe that no matter what you will not give up or tire. Once you know this about yourself you will be more confident in your ability to adapt and overcome. 6.Don’t be afraid to make concessions. You may need to pull inrepparttar 133141 flats where you are stronger so that you do not get dropped inrepparttar 133142 mountains where you are weaker. You have to give in order to take. Try to give that which is least desirable in order to take what is most important to you.

There are many instances in which these skills will serve you as an athlete and in life. The next time you are faced with a difficult situation try using some of them. Often, just choosing and implementing a course of action will help you mentally as you begin moving throughrepparttar 133143 problem.

Matt Russ has coached and trained athletes around the country and internationally. He currently holds licenses by USAT, USATF, and is an Expert level USAC coach. Matt coaches athletes for CTS, is an Ultrafit Associate, and owner of www.thesportfactory.com




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