REST AND RECOVERY
WELLNESS AND HEALTH
TRC TRAINING SYSTEM
The TRC TRAINING SYSTEM is a 12-point system that has been created by Coach Mindy to insure that you will become a successful runner. These 12 components are a road map for our training programs. During training, you will learn about each element and the methods that they inspire, and as you follow the system, you will be rewarded by reaching your goals, preventing injuries, and becoming the runner you want to be. The 12-points are listed in alpha-order.
If all you do is run, your heart and lungs may get strong, but your muscles, bones and connective tissues will be weak. In the 1970's (the decade of the first running boom), you could tell a runner by their posture and frame because their bodies looked like "question marks". Heads tilted forward, sunken chests and no muscle tone. Today we know how important it is to have a well-balanced body. Crosstraining for runners should include non-weight bearing cardio exercises; muscular strength and muscular endurance exercises; stretching and range-of-motion exercises; and Runditioning™ for sport-specific form and strength.
Dress for Success! The sport of running has come a long way since the “running boom” of the 1970’s. Back in those days a runner donned a cotton sweatshirt and sweatpants. We now know that the most important factor in choosing running apparel is to stay dry, as well as targeting warmth in the winter and coolness in the summer. Although everyone handles the extremes of cold and hot weather differently, there are specific temperatures that will assist in your choice of apparel.
Choosing the correct running shoe can be fraught with trials and tribulations. Improperly made suggestions from people who are untrained in the factors to be considered when buying running shoes can sometimes be the culprit. Both internal and external issues will influence the features you need to look for when choosing the proper shoe.
It’s a word we never want to hear… injury. After all your hard training efforts, it doesn’t seem fair that your body should respond in such a negative way. Along the way, were there signs that something just wasn’t right? Perhaps you should have stuck to the training schedule and not added extra mileage to the already full calendar. Or maybe the dull ache at the 5th mile of a 10-mile run should have told you to stop and not run through the pain. But "Type A’s" that runners tend to be, you push through.
Although running is a bilateral sport, most injuries are one-sided problems. Pain and symptoms are the effects of the injury, while the cause can come from many sources including internal factors such as running form errors, postural abnormalities, structural imbalances and muscle weaknesses. External causes may be attributed to the terrain, the weather or the wrong gear.
Training the mind to run well starts with an alpha-numeric group of components. The 2 Awarenesses: Mindfulness and Wherewithal. The 3 C's: Commitment, Confidence, Consistency. The 4 Stages: Unconscious Incompetence, Conscious Incompetence, Conscious Competence, Unconscious Competence. The 5 D's: Desire, Dedication, Determination, Discipline, Drive. Mastering this alphabet soup list will facilitate a "can-do" attitude as you visualize your progress on your way to success.
Running is a full, weight-bearing activity and a forward-moving sport. To prevent injuries from occurring (even when you are not running) there are many exercises and activities that are not suggested, as well as certain types of footwear that should be left in the closet. So when your friend asks you to join them in traditional bootcamp classes... run the other way!
Whether you are running two, four, six or 26.2 miles, you must respect your body and treat it as if it were a high-performance sports car. For it to perform well it should be filled with super-octane fuel which will keep it running smoothly and efficiently. Learning about the "what, when and why" of the six basic nutrients (that all energy is based upon) will help you maintain the right nourishment from the first mile to the last. Understanding the differences between pre-run, during-run and post-run foods, as well as pre-race, during-race and post-race foods will fortify you with the proper balance of energy for 5K's, 10K's half-marathons and marathons.
Success in running cannot be achieved alone. Determine who (and what) will be in your support system. Coaches, family, friends, lovers, bosses, co-workers, neighbors, pets and social media will all play a part in your achievement. Medical professionals including sports medicine doctors, physical therapists, podiatrists and chiropractors, plus alternative therapists such as massage therapists, nutritionists, and sports psychologists will round out your personal team.
Plan the race... Race the plan... and implement the following. Research... Analyze... Organize... Prepare... Make... Review... Know... Focus... Perform... Above all... do not divert!
REST AND RECOVERY
Scenario: It's three months into your training program, your goal race is two months away and you've been running 5 days per week, plus hitting the weight room, working full-time and raising a family. You notice that you've been getting signs of not feeling so great. Sniffles, fatigue, irritability, even perhaps a little depression. You ask yourself, "How can this be when I am so fit and healthy." But are you? Response: You may not get to the starting line (let alone the finish line) if you don't slow down to smell the roses. All quality training programs factor in rest. So put it to the test... and rest!
Scenario: You're doing high caliber interval workouts at fast speeds and high heart rates. But you can't seem to maintain the pace you ran your first interval for your last one, and your heart rate only drops a few beats between intervals. What's wrong? Response: If you continue running after each interval thinking that you don't want to stand-around waiting for the next interval because your muscles will get cold, think again. It takes a lot longer than a few minutes for your muscles to get cold (or your body to get stiff), but the short, stationary recovery after each interval will bring your heart rate down to a "ready-to-go" number and allow you to finish the workout at the pace you started. So discover... how to recover!
You've been doing it since you were first able to walk. You do it when you need to catch a bus. You do it when you play team sports. You do when you play Frisbee on the beach. You do it when you're late for a meeting. And you certainly do it (or want to do it) as a fitness routine and healthy lifestyle. Sure, these activities represent all forms of running. But none of them signify the sport of running, which is, treating the endeavor (and your body) with the respect it deserves.
But just like any other sport, there truly is an art and science to it. With a stopwatch, a heart rate monitor and your own perceived exertion, the science can be realized. The art is knowing how, when and why to use them to achieve great success in the sport of running.
Runditioning™ is a method created by Coach Mindy that teaches the biomechanics of running. Webster defines biomechanics as “the application of the principles and techniques of mechanics to the structure, functions, and capabilities of living organisms”. Thus, the biomechanics of running is the “technique” or “how to” component of the sport of running. Having good biomechanics (good running form) is just as important as having a sound physiological foundation (high VO2 Max, high lactate threshold, high aerobic capacity) and equally important as following your training schedule and knowing how far, how fast and how often to run.
The Runditioning™ method includes running-specific exercises which work on posture, arm swing, stride, gait, stability, balance, breathing, muscle imbalances and mental awareness. The exercises also include functional tests to determine your strengths and weaknesses. It is important to note that many running injuries are caused by faulty biomechanics.
WELLNESS AND HEALTH
Webster defines wellness as "the quality or state of being in good health especially as an actively sought goal". Being in good health is just half the battle. Staying in good health is the other half. Knowing your baseline health numbers can help the latter part of the equation. Keeping personal records of those numbers will allow for a historic look back that will enable you to make informed choices as you move forward.