Successful Running: Part 1
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The document discusses how runners can break the typical cycle of overtraining leading to injury. It recommends focusing on recovery, prevention and maintenance through proper hydration, nutrition, rest, foam rolling, dynamic warmups, strength training and limiting runs to no more than 30 minutes. Getting help from a medical professional when injured is also advised. Maintaining these practices can help runners avoid injury and improve performance over time.
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Successful Running: Part 1
- 1. SUCCESSFULRUNNING MICHAELSILVA, MS, PT, CSCS Part 1
- 3. “Typical Running Cycle” train race train harder race faster train harder get hurt ignore train hurter race poor speed limp google DNF see MD Rest Return Repeat
- 4. “Typical Running Cycle” train race train harder race faster train harder get hurt ignore train hurter race poor speed limp google DNF see MD Rest Return Repeat You never break the cycle
- 6. “Better cycle” Return Run Feel Pain Get Hep Break the cycle
- 7. PR: Fine line between PR shape & injury
- 8. Recovery - Prevention - Maintenance • Hydrate • Proper nutrition • Adequate rest • Foam roll • Dynamic warm up • Motion • Strength RPMs
- 9. Recovery - Prevention - Maintenance • Hydrate • Proper nutrition • Adequate rest • Foam roll • Dynamic warm up • Motion • Strength
- 11. Recovery - Prevention - Maintenance • Hydrate • Proper nutrition • Adequate rest • Foam roll • Dynamic warm up • Motion • Strength
- 12. DOES IT ROT? 30 years Bad 5-7 days Good
- 13. Recovery - Prevention - Maintenance • Hydrate • Proper nutrition • Adequate rest • Foam roll • Dynamic warm up • Motion • Strength
- 14. Recovery - Prevention - Maintenance • Hydrate • Proper nutrition • Adequate rest • Foam roll • Dynamic warm up • Motion • Strength
- 15. Recovery - Prevention - Maintenance • Hydrate • Proper nutrition • Adequate rest • Foam roll • Dynamic warm up • Motion • Strength
- 16. Recovery - Prevention - Maintenance • Hydrate • Proper nutrition • Adequate rest • Foam roll • Dynamic warm up • Motion • Strength
- 17. Recovery - Prevention - Maintenance • Hydrate • Proper nutrition • Adequate rest • Foam roll • Dynamic warm up • Motion • Strength
- 18. Recovery - Prevention - Maintenance • Hydrate • Proper nutrition • Adequate rest • Foam roll • Dynamic warm up • Motion • Strength NO
- 20. no more than 30 mins. straight Life Maintenance
- 21. Don’t bring it to bed… Sleep 8hrs Life Maintenance
- 22. GET HELP!
- 23. You’re gonna be a wicked awesome runna to be continued…
- 24. MICHAELSILVA, MS, PT, CSCS mike@foundationperformance.com physical therapist exercise professional running injury expert speaker / lecturer