Training (and packing gear, pumping tires, checking Strava for kudos and doing epic loads of laundry) requires maximal efficiency. Here’s how to sneak in some extra exercises during your day and multi-task your way to an extra edge.
Make the most of your training.
Time is the most precious resource we have. Here are 31 tips on how to maximize your athletic potential, find that extra edge and quit sabotaging yourself.
1. Know When to Stop.
It might seem counterintuitive that our first reco for how to train better is about knowing when to back off. But overtraining puts you at high risk for injury and burnout. Find the balance between pushing yourself and breaking your body down. Live to fight another day!
2. Check yourself before you wreck yourself.
Sitting at a desk for hours on end is bad enough for your body; sitting with bad posture is even worse. Uncross your legs, put your feet flat on the floor, scoot your toosh all the way back in your seat, keep your elbows at 90°, relax your shoulders and straighten your back. You'll be much more comfortable for sneaking in blog reading at your desk.
3. Meditate.
The ability to quiet your mind and focus are just as critical as proper form for athletic performance. Ten minutes of daily meditation can help you learn to block out pain, focus on the present moment, make you more resilient and improve the quality of your zzz’s. It can provide the extra edge to push you through that last mile when your body is ready to quit.
4. The habits we make make us.
It's easier to stick to a routine if you do it at the same time every day — ideally, first thing in the morning before you have time to talk yourself out of it. Feeling too tired? You'll have more energy if you get it done. And if a sunrise run seems too ambitious — start small. A set of squats, lunges and a plank will wake you up more than your coffee.
5. Loosen up at work.
Sitting at your desk tightens your psoas muscles, which are like the tenderloin of the body — you need them to be long and lean. When they get tight and angry, it can compromise your running stride. If you're having low back pain or feel tight when you stand up, you should do this stretch every 30 mins. For preventative maintenance, do it a couple times a day. (If pain persists or has been chronic, come see us.)
From "Let It Go", kind of. As if you didn't know that.
6. Let go of guilt.
So you skipped a workout or three, or haven't been doing the strength training you know you need, and you're letting it eat you up. Take a step back, re-focus and let yourself off the hook. The stress you're causing yourself is amplifying any downside to a few days off. Once that weight is off your shoulders, it'll be a lot easier to tackle that training plan again.
7. Look better at happy hour. (Posture is everything.)
Most of us spend way too much time hunched toward a screen, leaving us with crappy posture. And it's not enough to just stand up! Counter stretch before heading home for the day. Stand up tall, clasp your hands behind your tush and pinch your shoulder blades together to stretch out your pecs and elongate your spine. It's an easy way to look and feel 10 years younger. Approximately.
8. Roll out those shoulders.
We're harping on posture because most people aren't aware of the damage they do at their desks. If your posture sucks while you're NOT working out, guess what? It doesn't improve magically just because you go out for a run, unless you work on it. Here's a detailed demo on how to open up your spine using your trusty foam roller. You DO own a roller, right?
9. Race more.
Even if you’re not looking for an A race or PR, consider signing up for local events more often. There’s nothing like a start line staring you in the face to help boost motivation (and sometimes scare the bejesus out of you if it involves, say, an open water swim. Not that we're afraid of open water swimming or anything). There’s magic in race day. You can’t help but push yourself harder than you would on your own, and it always feels good to finish what you start. Either we win, or we learn.
10. Write it all down.
There's nothing better than a runners' high. But it fades eventually, along with the details of the day unless you commit them to paper. Writing race reports is a key habit in evaluating what's working and what isn't, both in training and in race day execution. Same goes for your training log. Keep track of how you feel, especially if something hurts. Your therapist will thank you!
11. The colder it is, the longer you need to warm up.
When it's cold, your muscles need extra time to get ready to work. Start out at a slower pace than usual and lengthen your warm up. Resist the urge to go hard from the get-go to be done faster! (Trust us, we're speaking to ourselves here too. Not an easy one to follow!)
12. Should I stretch or should I go now? (The answer is neither.)
Save the stretching for after your workout when your muscles are warm — but that doesn't mean you should hit the streets cold. Instead, warm up dynamically to get the blood flowing and muscles ready to work. Jumping jacks, high knees, butt kickers and walking lunges with rotation are all solid choices.
13. Hips don't lie.
How's your hip mobility? Not sure? Here's how to check. (And if you notice a significant difference from side to side, give us a shout.)
14. Seriously. It's all about the hips. Open them up.
Your hips are the bridge between your upper and lower body — everything flows through them. (Yeah, we know how that sounds.) Your hips control your balance, posture and every movement from sitting and standing to running and explosive athletic performance. Yet not only do we take them for granted, we force our hips into a compromised state by sitting most of the day. Ever get low back pain? Tight hips and hip flexors are often to blame. Here's one hip opening stretch you should be doing daily.
15. Loosen up those hammies.
Tight hamstrings can throw your back, pelvis and hips out of whack, setting you up for injury, especially during intense physical activity. Here's how to stretch them out properly.
16. Mix it up.
Vary your workouts and the muscle groups/HR level you’re working. Not two workouts in a week should look exactly the same. If you’re in a rut or not sure how to switch it up, let’s talk.
17. Stop looking for a quick fix.
Being injured blows — we get it. Find a practitioner you like and trust, make a plan and stick with it.
18. Get better Zzzz's.
Quality rest is critical for performance as well as proper recovery. Exercise daily (but not within 4 hours of bedtime), make a to-do list to get your tasks on paper and out of your dreams, pick a bedtime and stick to it, and kick work and screens out of your bed. Even if your face isn't in your screen, the ambient light from it is enough to disrupt your circadian rhythm and keep you up. If you have a race on the calendar this week, get to bed one hour earlier every night. Sweet dreams lead to sweet PR's.
19. Food is fuel. Not therapy.
There's no magic formula for getting down to race weight — it's calories in vs. calories out. Rely on your workouts, meditation and better quality rest to relieve stress instead of taking comfort in food. And if you find yourself popping energy gels or chews for every single workout, it's time for an intervention!
20. Find balance. Literally.
Balance requires core stabilization and challenges muscle groups to work in ways they're not used to — which adds up to better athletic performance, higher cognitive function and lower risk of injury. How's THAT for a hat-trick?
Test yourself right now! Most people can't balance on one leg for more than :34. Can you? Give it a shot! Challenge yourself to do better each day.
21. Accountability is everything.
Find a friend who will be pissed if you bail on a workout, join a team that will expect you to show up, or commit to a streak challenge (run/burpee/plank etc for 30 days). Or take a tip from Gigi Hadid who does squats every time she walks by the post-it note reminder in her kitchen. Seems to be working for her.
22. Train with someone faster/stronger/better than you.
Pushing yourself will only get you so far. To get to the next level, be smart about the company you keep and learn their tricks. There's no better motivation than putting a target on someone's back and taking them down. (Do this within reason; if you push too hard too soon or too often, you could wind up injured.) Keep your friends close and your competitors closer! Can't find a team or group to run with on your schedule? Head to a park and find a person whose pace is slightly faster than yours as your next victim — strangers are fair game, too.
23. Go low tech.
When was the last time you ran just to run? At least once a week, unplug. Run without a watch or phone or GPS-enabled anything. Let your legs pick the pace. The miles still count, even if they’re not recorded on Strava. It’ll force you to listen to your body and while letting your brain zone out and recharge.
24. Visualize what you want.
Looking for an extra edge? Train your brain. Create intention and build confidence by picturing yourself executing perfectly, over and over again, until you make it happen. Feel it, hear the crowd, imprint every detail on your brain. Then mentally rehearse how you’ll handleeverything that could possibly go wrong, so nothing will catch you by surprise. In the same way repetition improves muscle performance, making visualization a habit can improve your ability to execute on race day.
25. The attitude of gratitude.
Our bodies are amazing machines that we take for granted. Be grateful. A bad run is still a run – something not everyone can do. Even when you’re injured or frustrated with performance, there’s always something for which you can be thankful. A positive attitude and kindness toward yourself can go a long way to help heal your body. Appreciate your health, and the fact that as long as you can put one foot in front of the other, your heart and head will follow.
26. Roll out your ITBs in 3 sections.
Your illiotibial band is thick fascia that runs from your hip to your knee and stabilizes your knee when you run. If it gets pissed off and tight, it can be really stubborn to fix. So stay ahead of it and roll it out, especially if you've increased your mileage recently. Here's how.
(NOTE: If you feel a stabbing pain on the outside of your knee when you run, you're already SOL. Stop running and come see us!)
27. Loosen up those calves.
Tight calves can be the sneaky culprit for lots of problems like foot pain, plantar fasciitis, Achilles tendonitis, shin splints, and even hip and back pain. So here's how to roll them out. (Ladies who spend a lot of time in heels... this is for you.)
28. Suck it, shin splints.
The cause of shin splints can usually be summed up as doing too much, too soon — and they're the bane of our existence as athletes. Use this rolling technique to help keep them at bay.
29. Do things that scare you.
Playing it safe can be dangerous to your well-being. To grow, you have to force yourself out of your comnfort zone. Fearing failure will hold you back and never allow you to realize your full potential. Don't be afraid to push yourself and take risks. Make your lungs burn, feel the puke coming, find your edge by going past it. It's time to get comfortable with being uncomfortable.
30. How fit are you really? Take this test right now.
Think you don't have time to exercise (or stretch or strength train)? Find out the toll it's really taking on your body. Cardiovascular fitness isn't enough — flexibility, balance and muscle strength are key indicators of true fitness and longevity. (Lose your shoes and socks! You have to be barefoot for accuracy.)
31. Success won’t come to you. Go out and get it.
Nothing crushes performance faster than self-doubt, and plans won’t do any good without taking action. Tell yourself you WILL do it, instead of questioning whether you can or cannot. Even if you don’t accomplish your goal, you’ll have no regrets that you gave it everything you had. Be all in. Be bold. And BELIEVE.
All our best for a happy, healthy, strong new year!
Team Clutch PT
As taper pains inevitably surface before a marathon, I hear from a lot of panicked patients. Aches and sluggishness are completely normal, and very common. Most likely, they will magically disappear on race day. While your legs are resting up, give your brain something else to focus on. Here’s our list of things to keep in mind (literally.)
As physical therapists, we are taught to find the biomechanical problem and fix it. But unfortunately, many clinicians don’t look at the body as a whole. Rather than finding the true problem, they use an orthotic to correct the biomechanics of the foot. This won’t fix the real issue. Orthotics are such a frequent topic among our athletes, we posted our (strong!) opinions on them.