Good morning! Last week I traveled up north to Lincoln New Hampshire to meet up with a client who had been training solely online to this point. While I like the flexibility of being able to coach people online, I truly enjoy when I get to sit with them and talk running. While traveling to Lincoln is a bit of a drive, I could not help but enjoy the north country. Kathy and I camped up in Lincoln a few years ago with Roy when he was a puppy and it was a lot of fun. Our professional personal training system allows us to coach runners effectively without any distance limitations. Whether in person, over the phone, or through email, we gather all the same details that allow for us to accurately design a professional training plan for the runner. What makes our personal coaching unique, is that we have a running plan development system that combines science-based training with the skills of a trained running coach.
Today is the start of a weekly chat Ill be doing on the more technical aspects of running. The goal will be to provide insight into the science of running. This first chat will be part I of a series on movement functionality as it affects our running form and potential for injuries. Today is an introduction to the overall concept and next week we will start with looking at the foot. In the coming weeks we will move up the body and if you are experiencing issues in the neck, we will eventually get there. So, I hope you enjoy and learn something that will benefit your running and even your health. Feel free to leave comments, questions and any insight you might have. Movement Functionality We finish up a run and our lower back (lumbar region) is tight or worse…actual pain. We foam roll, get deep tissue massage, go to chiropractors, we try yoga, or we might just ignore it. Some of these solutions are worthy and may even address the pain.
Good morning, Thanks to a coffee incident with my laptop I was on a forced hiatus with Coffee & Chat. Thankfully my computer is now back fully functional, and I am back operational. Yesterday’s sub-eighty’s temperature was certainly a welcome opportunity for runners across the Northeast. With the average temps just over 90 degrees, running can be nearly impossible. Traditionally in early summer I chat about the challenges of running in such conditions and a few times I have even been a contributor to news outlets on the subject. Without repeating the same chat in great detail, here are a few bullets to think about: Early morning temperatures are lower, but humidity is much higher. Humidity reduces convection (evaporation of our sweat), so heat remains on our bodies surface. Do not be fooled Expectations of a run should factor in the demand of our bodies need for blood to both fuel our running muscles AND cool our bodies.
Good morning! This past week NFLR started our training group for the Saunders 10K in August. This offers 2 running session as well as a complete training plan to prepare the runner. The great thing about this training group is that we have a certified coach led track workout every Wednesday night at the Dover high school track. Track workouts are definitely a love hate for many runners. Most bemoan being pushed around the oval, but when done, those same moaners are brimming with greater confidence. With a goal of continued improved pace as they progress through each interval, the runner may not believe that, the final interval can be faster than the previous intervals. However, as each runner in fact completes that final interval faster than all others, you can see the joy of not only being done, but the sense of accomplishment. As a running coach, I absolutely believe in the power of the track.
Good morning! Last week I chatted from King of Prussia Pennsylvania as I was attending an Association of Clinical Excellence (ACE) Gait Analysis Certification. Previously I had been trained in gait analysis through the material provided by Medical Motion, the company that we purchased our gait analysis system. While my previous training was helpful, I have always felt if NFLR wanted to make a greater impact with runners, we needed to seek out a higher level of knowledge and formal training. It is great now to be formally certified in gait analysis, but more importantly it is awesome to have a far greater technical competency in analyzing and correcting running gait. No Finish Line Running was founded on the idea that we want to help all levels of recreational runners in every aspect of functional running, while espousing the joy.
Good morning! I am on the road this weekend in King of Prussia, PA. If you have never been to this area, I highly recommend it, it is very picturesque. While I am enjoying the area, I am actually here to take a 2-day course on gait analysis. This is part II of an in-depth program that will further my ability to improve runner’s performance and help minimize injuries. Interestingly, this class is also reinforcing aspects of training that I have long felt strongly about For as long as I have been a running coach, I have advocated for the value of professionally designed personal training plans. My beliefs are grounded in the concept that running is very much an individual activity. Using a plan that does encapsulate every detail of the individual AND is not altered in an ongoing basis, is most likely going to fail or worse; get the runner injured.
Good morning! It has been a bit since I last shared my coffee over some chat. While summer may not officially be upon us, it is safe to say; summer is here! Some might argue for winter, but most would say that summer is the most challenging time of year to run. Heat and humidity challenge our endurance, thus making even the easiest of runs difficult. Yesterday Kathy and I went out for a run and the real feel temperature was 94 degrees. We battled through 60 minutes of running with a few breaks and ended up covering 5 miles. Kathy mentioned after that our distance was not so great for that amount of time, and I responded by telling her, I could not have been more pleased with our results. Running in temperatures that are 80 degrees and higher, is crazy, but certainly doable if managed correctly and if expectations are reasonable.
Good morning! Apparently, our mailing list program has been sending Coffee & Chat to your spam folders. As my daughter will occasionally say to me: “rude.” Hopefully you will see this email in your inbox moving forward. A week from about now, runners from all over the Seacoast (and beyond) lineup for the running of the 21st Runners Alley/Redhook 5K. This popular race traditionally sells out all 1,500 race slots and has become the unofficial start of the race season. Along with the Reds Shoe Barn Race For a Better Community 5 miler, Runners Alley/Redhook 5K are my two favorite early season events. While I have run in both races, “Reds” for sure my favorite of the two races to run. The 5-mile race course has the perfect New England setting and the tradition of the race is second to none. On the other hand, RA/Redhook race became more of a volunteer tradition for both Kathy and me.
Good morning! Grab your coffee and pull up a chair. This week I get back in my Kinvara’s and begin the process of easing my calf muscles back into propulsion. That process has been a challenge for me for a good part of 18 months and a frustrating one. There have been moments where I felt I was good and then another setback. The problem with me is those times I feel great and believe I have finally overcome. That confidence combined with my eagerness to cover greater distance, has led to disappointment. Tomorrow I will start back with a walk-run routine and the challenge will not be my calf muscles, but instead the discipline and patience stay with whatever walk-run plan I devise. I am all about the big picture when I am coaching our runners and I totally understand the science of a process, but when it comes to myself, that is a whole lot harder. Letting my emotions and desire overcome what my brain knows to be right, leads to nothing good. Much like negative splits.
Good morning! Between my caves frustrating the heck out of me and my focus on my final month of the college semester, my running has been nonexistent. One of my closest friends mentioned that I chatted too much about injuries and my calves, so I have been somewhat quiet about the on-going struggle. Pretty much all of you that follow “Coffee & Chat” can empathize with my frustration of “not running.” Once running is in your heart, not running is a horrible thing! I surely am not as fast a runner as I once was, and my desire to take on challenging runs has subsided some, but joy of “just running” is still there. I mentioned to Kathy the other day that when I turned 55 earlier this year, it was like my body started feeling more beat up. I would like to attribute it to the lifestyle of focusing on school work and not the aging process, but I am not so sure.
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