It?s fall and for most runners and triathletes it is now the off-season which is the perfect time of year to recuperate and rehab those lingering injuries. Improvement in performance comes from stress and rest. You go a little farther or a little faster (stress) and then you take a day off or go shorter and easy (rest). Adaptation will occur as long as the stress applied is not greater than the body?s capacity to adapt.
Typically athletes approach their injuries in one of two ways. They ignore it and continue on with the activity or they take time off to allow the body to heel. The problem with these strategies is that ignoring signals from your body can lead to more chronic and/or debilitating injuries and taking time completely off can lead to detraining. Daily quantification or stock taking of the applied stress is the best way to avoid injury and the possible slippery slope into reduced fitness. If you experience pain during your effort, pain after your effort or morning stiffness you have surpassed the maximum capacity for your body to adapt. If you experience these symptoms or pain that lingers longer than 48 hours reduce your volume and speed to your pain free limit. For example if running 10k hurts but 4k doesn?t, go 4k, don?t stop completely.
If you find you are constantly experiencing symptoms of excess it may be time to reassess your training plan and if you are a typical runner who only has time for running, it?s time to incorporate more stretching and core work. TP Massage products have developed the perfect product to do both at once. The GRID is a revolutionary foam roller that won?t break down, lose shape or need to be replaced. It has three zones that feel like the human hand, forearm and thumbs; it packs well for travelling and is an integral part of the Smart Core programs. The Smart Core videos utilize the GRID so that you are getting self-myofacial release at the same time that you are working your core and strengthening stabilizers. In 15 minutes you are working both components of injury repair; stretching and strength. For more information come test the product at Tri & Run Sports or go to
www.tptherapy.com.
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In Niagara falls this past weekend Gina Migas Trudeau (1:07:13) and Laureen MacDonald (58:17) ran the 10k and Frank Westbrook (4:46:01) and Kevin Young (4:10:40) ran the marathon. The well populated half marathon had eight locals. Richard Leslie crossed the line in 1:52:23 and was joined by Denise Nemeth (3:02:57), Rhonda Cassibo (2:06:19), Jennifer McCauley (2:24:08), Julie Soule (2:04:56), Judy Engelsdorfer (2:28:15), Cristal Heintzman (2:23:39) and Laurey Stolk (2:30:51).
Tom Hawes ran the North Face Endurance Challenge in 5:04:11 and Jennifer Wojciechowski crossed the finish line for the North Face Endurance Challenge Half Marathon in 2:09:51followed by Aarika Capra in 2:24:11.
John Anderson (1:30:15) and Monica Chokly (1:46:30) ran the Run Ajax Waterfront Half Marathon and Theresa Blakely (1:14:40) ran the Rattle me Bones 10k.
