'The Flow' Blog - Movement is your Medicine
Climbing Conditioning Program 2011: How to Build a Climbing Conditioning Program
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Climbing Conditioning Program 2011 - How To Build a Climbing Conditioning Program

Column #129, 1st October 2011

During the winter season climbers flock to the indoor walls across the region.  Over the next few months there will be an intense focus on training for climbing fitness, including new challenges, competitions and a greater volume and frequency of training.  Just like any other sport, this requires a certain amount of conditioning to prevent injury and continue the enhanced performance levels.  2010 witnessed the first winter series of Climbing Conditioning Workshops at Durham Climbing Centre and in October (19th 2011) they return, revamped and ready to deliver a Six-Month Training Program.

What is “Climbing Conditioning”

In the North East we are lucky enough to have a fantastic range of indoor facilities that accommodate bouldering and sport climbing alike, a wide range of age-groups, individual and group coaching and frequent route-changing.  Whilst some climbers prefer the conditions on the rock during the cooler months, the diminishing daylight hours makes the indoor walls all the more welcome.

As a movement therapist and strength and conditioning coach I regard climbing as one of the most beneficial activities to participate in.  Especially from an early age.  The very nature of climbing brings with it certain physical and mental challenges.  After all we are looking to work with and conquer the rock with some problem solving and determination.  It is essential that we have everything in place necessary to; continue our progress and enhance our performance, prevent potential climbing injuries, maintain motivation, correct imbalances, recover quickly and complement our efforts.

The truth is that the best way to get better at climbing is to…………Climb.  Simple, without it you won’t improve and getting individual coaching is a superb way to drive this forward.  However, my experience of working with climbers for the past 18months is that there are a few conditioning factors that appear to be barriers and hurdles to being able to climb, climb and climb some more.  Climbing Conditioning is all about having a program that enables you to prevent and break down all these barriers and allow you to achieve your climbing performance goals.

Lessons learnt from 2010

Last winter the Climbing Conditioning Workshops included the topics; shoulder girdle function, advanced stretching techniques, squatting techniques, posture, movement assessment, core function, nutrition, injuries and recovery strategies.  I presented these as what I felt were key topics for climbers to apply quickly and effectively.  Here are the top 5 lessons I learnt from this superb experience:

  1. Don’t take offence, but all climbers appear to be carrying an injury, or two, or five.
  2. “Why don’t you try to take some time off climbing to let your body recover and injuries heal?” – Climbers have selective hearing and will not hear this sentence.
  3. Hence, developing techniques and strategies that do not impact on time spent on the rock/wall are key to success.
  4. Show a climber something that works and they will dedicate themselves to it until it is aced.
  5. Each of these stand-alone topics would be more effective as an all-in-one resource with a flow from start to end.

Why do you need a Conditioning Program?

I believe the Climbing Conditioning Program will provide any climber with vital resources for success.  Here are the ways in which it will benefit you:

  • You get a program and resource that backs up and supports all your climbing coaching and technique work during the winter
  • Six Exercise and Strength Programs progressively designed for you
  • Attend the six practical workshops at Durham Climbing Centre
  • A comprehensive Six-Month program to follow week-by-week
  • Find out how to prevent and manage injuries
  • Learn easy and effective recovery strategies
  • Customised Nutrition for your individual requirements
  • There is no other resource that offers this unique combination of resources and services

October 19th 2011

Durham Climbing Centre hosts the Climbing Conditioning Workshops that start on Wednesday 19th October, 2011.  To follow the program in full, watch this space for more articles, follow the facebook page, purchase the Program in the full eBook and hopefully I’ll see you at the Climbing Centre.


Climbing Exercise Programs and Training Workshops

Facebook Page - Climbing Conditioning


 

 
Red Flags Assessment Training Day
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Next RIG Meeting  |  Red Flags Assessment Training  |  Saturday 19th November 2011

10am to 4pm | £30

@ Northern Integrative Health Practice (NIHP)

Book your place: info@healthnorth.co.uk |  0191 3980000 | www.healthnorth.co.uk



*Please note that the first part of the day is open to other therapists from across the region.  From 2pm-4pm we will focus on the Bowen RIG Agenda

Any Questions?  Jack Walton RIG Coordinator, jack (at) functionaltrainer.co.uk

 
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Congratulations to all Great North Runners who followed the 90-Day Half Marathon Conditioning Program


 
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Well done to all the 2011 Great North Runners today

54,000 Runners took to the streets for the 13.1 Half Marathon from Newcastle to South Shields in the North East UK.

A special well done and thank you for all the runners who followed the '90-Day Half Marathon Conditioning Program'.

Looking forward to hearing all your success stories from the day.  Don't forget, the Program includes a details of what to do each day to recovery quickly and effectively during this week.

Read more...
 
Great North Run 2011: Count Down to Race Day
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Great North Run 2011:  Count Down to Race Day

Column #128, 17th September 2011

Race Day is almost upon us, and I’m getting flooded with questions about the best race preparation from all my Great North Runners.  If you have the eBook you have day-by-day tips for this week all the way to race day to ensure that you will be prepared, ready for a fantastic performance.  If not, here’s 12 fundamental tips that everyone can use:

12 Fundamentals to Be Race Ready

Runners of all levels, from novice to elite need to get these basics right.  They do seem quite simple, but they are exactly the steps that are commonly missed and lead to disappointment and even failure to finish.  These are exactly the reasons why many of the +25% of 2010 GNR runners failed to finish.  Lets see if we can reduce this number dramatically:

  1. To be honest, the key is to not do anything too different than normal.  Stick to what you know works for you for good digestion and energy.  Yes there is more complexity to conditioning and nutrition, but the week before the race is not the time to make dramatic changes.
  2. Ramp your running training down significantly.  You might just do 2 or 3 light runs to keep you fresh, but this is certainly not the week to be expecting to enhance fitness with training.
  3. Sleep, Sleep and Sleep some more.  You'll feel fresh and energetic when your half marathon comes around.
  4. Avoid any strength training or activity that gives you any muscle soreness.  This is an indication of tissue breakdown and you need all your energy for running 13.1miles.  Stay active, but keep it light.
  5. Avoid changing your nutritional routine dramatically.  This week and race day is not the time to experiment with sports nutrition.  Stick to what you know you do well on and what will give you the energy you need.
  6. Drink water.  Hydration starts today, not just on the morning of the race.  Otherwise you'll end up full and bloated as your stomach struggles to empty high volumes of water.  Your stomach needs at least 20mins to empty water, so no gulping down a litre on the start line.
  7. During the race, use the water stops, but just to take on small amounts steadily during the run.
  8. Avoid Pasta Parties.  I’ve written a 10-page report on the problems that this can cause to 80% of runners.  Contact me for a copy.
  9. Eat plenty of meat, fish and veg this week. Breakfast, lunch and dinner if you want.
  10. At least 2 hours before the run have a good breakfast.....eg. eggs, bacon, mushrooms, leftovers etc.
  11. Snack if you need to on anything you know works for you.
  12. Fact is you don't want your body wasting energy on digestion/assimilating when you need it to run.  If you prep well, there will be no need to snack close to or during the race.

And As for next week and getting a great recovery form the run, have a quick look back at my previous article “90-Day Half Marathon Recovery Tips”. Have a Great Run.  I'm looking forward to hearing your Half Marathon Stories

 

90-Day Running Conditioning Program

Free Daily Conditioning Tips for all FB Fans

First 50 People get 50% off.

Great North Run Conditioning Facebook Page

 

Read More Articles

Get Your '90-Day Running Conditioning Program'

Take the Next Step to Enhancing your Health and Performance


 
Unpasteurised Milk
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A weekend visit to Wheelbirks Farm for some raw milk.

 

 

 

 

 

  • Read more about Real Milk at www.realmilk.com
  • Here's what Mark McAfee thinks about it (founder & owner of Organic Pastures Dairy):

 
Great North Run 2011: Pasta Parties can Slow you Down
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Great North Run 2011:  Pasta Parties can Slow you Down

Column #127, 3rd September 2011

In a previous Special Report (The 3 Biggest Mistakes Runners Make) I discussed the myth of carbohydrate loading with pasta parties.  This is all but guaranteed to slow down 80% of runners and yet this archaic strategy is still endorsed by many runners, coaches and organisations.  Today we go into much more depth.

I’ve spent the last 10 years studying nutrition and human function from the likes of Charles Poliquin, Paul Chek, Bill Wolcott, Dr Tom O’Bryan and Jeffery Moss and all have some degree of focus, guidelines and caution related to gluten and grains.  In addition all share in one way or another an individual-specific approach to optimal nutrition.  I have learnt that there is no one-size-fits-all diet out there and that the advances in human biochemistry and physiology are just as important as keeping it simple and getting the basics right.

Instead of getting caught up in fad and extreme diets you can become enlightened and realise that it is 100% about you and what food you do well on.  The only catch is that this means that you need to raise your awareness and consciousness around your food.  Pay attention to what you do well on and what you don’t do well on.  Does the food you eat increase and sustain your energy, lift your mood and satisfy your hunger?  If not, then that’s a pretty good indication that your body does not consider it nutrition.

This relates to the popular runners’ strategy of Carbohydrate-Loading and Pasta Parties.

The sports nutrition method of carbo-loading is not in the dock here.  The ability to build more energy stores before you embark on an endurance event is definitely part of the package………..but is Pasta the best way to do this?

In short, one of the most significant changes you could make to your diet could be to completely eliminate Gluten.  This might rock a few worlds and shake a few foundations but that’s what change usually does.  Latest research indicates that sensitivity to gluten could affect up to 80% of the population (O’Bryan, 2008).  The inflammation caused by gluten sensitivity can impair digestion, reduce energy levels, lead to nutritional deficiencies, cause degenerative diseases and be the origin of joint and muscle pain.

Does any of that sound familiar?  Just consider for a moment how much that could impact your running performance, not to mention health.  The idea that pasta should be consumed in great amounts is largely based on it’s carbohydrate content.  The idea that we can only generate energy from carbs is just simply incorrect and bad science and if you still want to apply the principle of carbohydrate-loading then there are many natural sources available in abundance in the form of fruits, vegetables and high-quality supplements.

This step could literally revolutionise your performance.  Remember you don’t need to (and in fact shouldn’t) take my word for it.  Just listen to your own body.  If you take enough interest in what its trying to tell you, it’ll let you know.  Give it a go and eliminate gluten from your diet for 3 weeks.  Keep a food and performance diary and when you reintroduce it, you’ll soon find out if you do well on it or not.  This will feedback some information, but it is not diagnostic and you should consult you health practitioner before making any changes.

What is Gluten Sensitivity / Intolerance?

Warning:  At points we might get a bit technical….but it’s all important stuff and worth learning in layers.

Reactions to foods differ in allergy, intolerance and sensitivities and the same is for Gluten.  Gluten sensitivity or intolerance is an inability to digest the protein portion of grains including wheat, barley, rye, oats (contaminated), spelt and kamut. For those who are gluten sensitive these grains may cause an autoimmune response in the gut, leading to experiencing constipation, diarrhea, gas, bloating, headaches, and fatigue.  None of which will promote your running performance.

Gluten sensitivity gradually wears down the micro villi hair like structures which line and protect the gut wall. Food sensitivities can then develop as food particles pass through and into the blood stream causing an immune response resulting in further sensitivity symptoms.

Gut bugs (infections and parasites) can now also cause damage as they inhabit the gut wall. This damage can result in food sensitivities and systemic inflammation.

Here are 3 interesting facts that Dr Tom O’ Bryan (the world’s leading expert on Gluten) shares;

  1. Gluteo morphins stimulate the opiate receptors in the brain, which produce endorphins. These endorphins create an addictive dependency on the very food that is causing your pain i.e. Gluten.
  2. Just 1mg of Gluten (that’s around 1/8 of your thumb nail) is enough to initiate an immune response from your memory B cells which remember the Gluten structure and stimulate an immune response for 60-90 days.
  3. Gluten sensitivity can cause cross reaction with other foods such as coffee, chocolate and potatoes

Below you will see a long and varied list of potential symptoms of gluten sensitivity.  Here’s why:  Gluten is made up of two molecules called Gliadin and Glutenin.  For a long time it was believed that the immune system response to the gliadin protein, results in damage to the gut, but recent research suggest that even the glutenin protein is a culprit.  This means that the intestine cannot absorb nutrients efficiently leading to negative affects on health.  Due to the fact that this environment is one where bad bacteria, parasites and infection thrive, Leaky Gut Syndrome may occur.  Now small particles of food leak through the intestine to the rest of the body.  The body then produces an immune response to these roaming proteins, which may lead to an autoimmune reaction, where the body begins to attack itself.  These problems may lead to the following symptoms:

Symptoms

* Weight loss or weight gain

* Nutritional deficiencies due to malabsorbtion e.g. low iron levels

* Gastro-intestinal problems (bloating, pain, gas, constipation, diarrhea)

* Fat in the stools (due to poor digestion)

* Aching joints

* Depression

* Eczema

* Head aches

* Exhaustion

* Irritability and behavioural changes

* Infertility, irregular menstrual cycle and miscarriage

* Cramps, tingling and numbness

* Slow infant and child growth

* Decline in dental health

Sources of Gluten

Well of course we are concerned with the wheat and Gluten content of pasta and bread that are on offer at Pasta Parties, but check out the wild and wonderful sources of Gluten out there.

Gluten is a protein found in wheat, rye, barley, spelt, kamut, and triticale. Oats may contain gluten if cross-contaminated with gluten-containing grains, so are not recommended unless certified as glutenfree.   There are a substantial number of foods, food additives and non-food items that also contain gluten that are expanded upon if you sign up to the program.

Gluten’s 9 Major Impacts on Running Performance

You can probably already hazard a guess at a few and if you want further information on how Gluten really impacts on your performance then the sign up to the Full Program and receive the Special Report in Week 11.  Here’s a sneak peak:

  1. 1. The Feel-Good Factor.
  2. 2. Osteo-Arthritis.
  3. 3. High Stress, Low Recovery.
  4. 4. Thyroid health.
  5. 5. Brain Function.
  6. 6. Autoimmune Disease
  7. 7. Menopausal Symptoms.
  8. 8. Body Composition.
  9. 9. How much is too much?

You’ve probably noticed that this topic is not just about Pasta Parties and Carbo-Loading and is much more far-reaching.  This information impacts our health as much as it does our athletic performance.

Steps to Take

  1. Don’t wait until the week of your race to find out what works for you.  Test it out and note your responses.
  2. Remember this is about individual nutrition.  You may not be sensitive to gluten in any way.  This information is not diagnostic and you should contact your health practitioner before making any changes.
  3. An Elimination Diet involves removing the specific food from the diet completely for a period of time and then reintroducing it in the future, checking for responses.  You could try eliminating all gluten containing foods for 90 days.
  4. Identify and Eat Right for your Metabolic Type.
  5. Follow my Foundation Principles to Health.
  6. Reintroduce gluten and monitor reaction, physical, emotional, cognitive etc…
  7. If you really want to know, you need to do a lab test.  This will identify whether your body is sensitive to Gluten.

Great North Run Training 2011

These tips are perfect if you are training for a half marathon such as the Great North Run in September 2011.  Each week will progress your running fitness towards your goal and help prevent injury.  The daily tips are free to follow on Facebook (Running Conditioning) and there will be free Special Reports to download during the program.

 

90-Day Running Conditioning Program

Free Daily Conditioning Tips for all FB Fans

First 50 People get 50% off.

Great North Run Conditioning Facebook Page

 

Read More Articles

Get Your '90-Day Running Conditioning Program'

Take the Next Step to Enhancing your Health and Performance


 
Great North Run 2011: 90-Day Half Marathon Recovery Tips
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Great North Run 2011:  90-Day Half Marathon Recovery Tips

Column #126, 13th August 2011

By now you hopefully have several effective ways of recovering and repairing quickly in-between training sessions in order to restore health and fitness in the short and long-term.  If not, read on and find out how to boost your recovery rates with a mix of quick, easy and cost-effective methods.

CHAPTER 5 EXCERPT – Half Marathon Conditioning Program

In truth if you haven’t already got a recovery strategy here’s where you can really make the difference.  This is where you probably need to focus to improve on last year’s race, or to be able to train harder without getting injured.  If you are someone who already has the motivation, determination and discipline to do complete all the running miles each week and carry out your strength and conditioning and even get the cross training sessions ticked off without fail…….then this is where you need to concentrate.  If you want all the above effort to come to its deserved fruition, then your motivation, determination and discipline to rest, recover, heal and repair is an unequivocal must.

Your 90-Day Program indicates a fantastic ‘what and when’ strategy to recovery.  Here is Chapter 5 to expand on the details:

Enhancing Sleep/Circadian Rhythm (SLEEP)

If you could do only one thing to boost your recovery time it would most definitely be to improve sleep quality.  Do you feel fresh when you get out of bed in the morning?  Good quality, restful sleep is a foundation of good health and one to embrace if you want to perform well in your training and on race day.  Furthermore it will be fundamental for post-race/training recovery.  I feel that it is worth offering such seemingly ‘obvious’ advice, because many people’s answer to the above question is “no” and this may be a major cause of dysfunction and below-par performance.

Alarmingly, this tired, lethargic and fatigued feeling is often considered the norm.  It seems strange that after several hours of lying down doing nothing, we would get up and actually feel sluggish and possibly worse than when we went to bed.  Of course sometimes this is self-inflicted, but for those of you who struggle to wind-down at night, get to bed on time, fail to sleep when the head hits the pillow, wake during the night, there are steps you can take to make changes.

So how can we get a good quality and restful night’s sleep?

Let’s consider the ideal situation.  Your body follows a natural circadian (daily) rhythm that dictates when you should go to sleep and wake up.  Whilst this may be slightly individual and even seasonal, ideally you will be asleep by 10.30pm and arise at around 6.30am.  Whilst this may vary slightly, these times are important as they coincide with hormonal levels that control various functions in your body during the night.  So if we are not soundly asleep and we stay up late or we wake up frequently we will not physically and psychologically repair and detoxify efficiently or wake up fresh and energized.

Given our culture (working hours, shift patterns, socialising, late-night TV etc) we experience a lot of disruption to this rhythm that we have naturally evolved to.  Disruption will most likely cause a breakdown in your function in some way or other (energy, performance, concentration, mood, injury, rehab, illness).

Encouragingly, there are many actions you can take to restore your sleep, including nutritional timing and content, relaxation methods, breathing techniques, hormonal balance, stress management and herbal and nutritional supplements.  The approach taken all depends on the causes that are specific to you and you will benefit from investigating these further.

*Breathing workshop and Relaxation workshop available in the Full eBook.

Active Recovery, light walking (ACTIVE)

Movement is fantastic, is the essence of life and vitality and enables your body will heal faster.  It is important is that you don’t just stop and do nothing.  Enhance recovery rates by doing light exercise, such as walking.  This way you will help your body regulate itself, increase delivery of nutrients to tissues and enhance the rate of removal of toxins.  Missing this out will lead to slower recovery times.

Energy Exercises (ENERGY)

The principle of an energy exercise is that on performing it, you are able to cultivate more energy as opposed to using it up and breaking the body down.  This is the difference between working IN and working OUT.  During your recovery periods, the more energy you can cultivate, the more healing and repair your body can do.  Hopefully you can see that the beauty of all these recovery strategies is that they are cheap, quick and easy to do and accumulate to have a powerful effect on recovery rates.

The secret is to just change the focus, emphasis and intention of the execise.  Here’s what you do:  Slow the movement down, breathe deeply and smoothly with the movement, use your diaphragm to pull the air into your lungs.  As you move try to focus on a smooth flowing action.  If you notice any aches, tension or tightness at any point or in any tissue, then it is your job to try and relax further, be positive and allow the tension to disappear.

Epsom Salts Bath (EPSOM)

Epsom Salts are Magnesium Sulphate Heptahydrate (MgSO4·7H2O), which some believe has the ability to relax tissue and increase the detoxification processes.  In a hot/warm bath add 2 cups of Epsom Salt and bathe for about 20minutes.  Ensure that you only use a Chemically Pure Grade (FCC). As with all the content in this article you should always consult your health care professional before applying new methods.

Sports Massage (MASSAGE)

Most people will be aware of the beneficial effects of a Sports Massage.  Getting hands-on treatment to relax muscles and soft tissues and help speed up waste product removal rates, can dramatically increase your performance.  You may already have a practitioner with who you get regular massages with, which is great – now pick up the phone and book your next massage.  If you are new to it and want a sports massage with someone who has experience of working with athletes, then please contact me for a referral.

Self Myofascial Release (FASCIA)

Here, movement, flexibility and strength will be improved by releasing the tissues around the joint including fascia, tendons, muscles and ligaments.  Myofascial Release is best performed by a trained therapist (and I can point you in the right direction), however foam rollers may have a use in maintaining tissue health between sessions.  Using the foam roller on a muscle can identify a tender or tight spot that may release when the pressure is held for around 30-45seconds.  The key is to carry out the technique appropriately and avoid the most tender areas and without using a rolling-pin action.  Effective, regular use can reduce tension and knots allowing for stronger, freer movement.

Great North Run Training 2011

These tips are perfect if you are training for a half marathon such as the Great North Run in September 2011.  Each week will progress your running fitness towards your goal and help prevent injury.  The daily tips are free to follow on Facebook (Running Conditioning) and there will be free Special Reports to download during the program.

 

90-Day Running Conditioning Program

Free Daily Conditioning Tips for all FB Fans

First 50 People get 50% off.

Great North Run Conditioning Facebook Page

 

Read More Articles

Get Your '90-Day Running Conditioning Program'

Take the Next Step to Enhancing your Health and Performance


 
Great North Run 2011: 90-Day Half Marathon Program Week 3, 4 and 5
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Great North Run 2011:  90-Day Half Marathon Program Week 3, 4 and 5

Column #125, 30th July 2011

At the time of writing the Great North Run Half Marathon 2011 is just 50 days away.  Your training is hopefully in full swing and you can feel your fitness steadily improving, ready to peak for race day.  If you are following my 90-Day Half Marathon program, here is a recap of what you will be achieving during weeks 3, 4 and 5.  If you have your own program, there will be plenty of tips to pick up and add in.

Week 3 Excerpts

  1. The Bowen Technique: Have you ever worked with a Bodyworker to enhance your alignment and movement efficiency?  You can find out more information at the Bowen Therapy Professional Association (BPTA).
  2. Breakfasts: Spend 7 Days getting the right breakfast.......and no, it isn't about politically correct nutrition.  There'll be no cereals, toast and breakfasts bars - it's simply not the fuel that we were designed to use to fire up our metabolism.
  3. Interval Training Run - Shifting the Ratio: You may have recently introduced interval training to your routine.  The key is to know how to use it so that your body adapts to increase fitness at the fastest possible rate.  The ratio is the amount of effort to recovery you get.  Get in touch if you need more advice on this kind of training.
  4. Exercise and Strength Program: If you are following the Full Program, this will be your third and final week of your Phase 1 Exercise and Strength Program.  You will already have enhanced your posture, core stability for running and flexibility.  This week is be about getting the final progressions out of these exercises.

Week 4 Tips

Here is the entirety of what is included in Week 4 from the full program:

  1. Re-Assessment: At the beginning of your training you should have carried out some form of assessment.  Three completed weeks into your program is a good time to quickly check your progress and tweak anything relevant to keep you on track.  Is it going to plan?
  2. Lunch: Now that your breakfasts set you up perfectly for the day, this week you should spend some time choosing, shopping and preparing for fantastic lunches.  Your challenge is to not include bread or pasta.  Get creative with packed-full salads, quality cold meat, last nights leftovers and raw vegetables.
  3. Interval Training Run - Shifting the Ratio: You are hopefully getting the most out of knowing when to systematically increase duration and when to change the effort : recovery ratio.
  4. Cross Training - Swimming
  5. Steady State Run
  6. Advanced Stretching Techniques.
  7. Phase 2: Exercise and Strength Program: Now that you have enhanced stability, posture and movement in Phase 1, its time to advance into Strength Endurance with Phase 2.
  8. Yoga, Tai Chi and Qi Gong.
  9. Recovery: All this week you will boost recovery by using Energy Exercises, Active Recovery methods, Fascial Release Techniques, Epsom Salts, Breathing workshops and how to enhance sleep quality.

Week 5

Customised Nutrition: This might surprise you, but there isn't a one-size-fits-all diet for running fitness.  Anyone who suggests there is, is playing potluck with your performance, not to mention your health.  Whilst there are many general principles that we can all benefit from, if you want to really make a difference you must Customize your Nutrition.  You are after all an individual in every single way.

To customise your diet watch these 5 fantastic videos

They explain it much better than I ever could in a few hundred words.  Enjoy.

Week 5 Training Tips:  I hope that by now your half marathon training includes more than just running.  To get the best results and to help prevent injury I hope you are including:

  • Nutrition
  • Exercise and Strength Training
  • Recovery Strategies
  • Useful Therapies
  • Goal setting
  • Sports Psychology

This might look like a lot, but not when its all planned out for you, day-by-day.  I hope this adds some value to your training routine.  Best of luck.

Great North Run Training 2011

These tips are perfect if you are training for a half marathon such as the Great North Run in September 2011.  Each week will progress your running fitness towards your goal and help prevent injury.  The daily tips are free to follow on Facebook (Running Conditioning) and there will be free Special Reports to download during the program.

 

90-Day Running Conditioning Program

Free Daily Conditioning Tips for all FB Fans

First 50 People get 50% off.

Great North Run Conditioning Facebook Page

 

Read More Articles

Get Your '90-Day Running Conditioning Program'

Take the Next Step to Enhancing your Health and Performance


 
What is Pain?
(0 votes)

 

 

A Fascinating lecture by Professor Lorimer Moseley about Pain.  Great information about what may be causing pain and what contributes to it being chronic.  Essential understanding for practitioners working with people in pain and also for people living with pain.  Watch this space and Lorimer for more pioneering research.  Check out the website where scientific research is written in an entertaining and digestible style:  http://bodyinmind.org/

 
Metabolic Typing Videos
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"Applying Customised Nutrition and Functional Medicine to enhance health and performance"

Metabolic Typing®

What is Metabolic Typing: Watch this video to get a snap-shot of what the Metabolic Typing Diet is all about. Together with MetabolicMe I can bring you a series of FREE videos that are educational and entertaining. Watch the first one now to take the first step towards customising your nutrition:

 

 

Watch all five Part 1 videos now


 

 

 

 

 

 

 

 

These videos are a fantastic explanation of Metabolic Typing. This will give you instant and free access to the whole of Part 1

Part 1: Intro to Metabolic Typing®

1. The Foundation of Health (above video)

2. Fire Up Your Metabolism!

3. Why Metabolic Typing® Works

4. The Path To Success

5. Explaining The Metabolic Typing® Test

 
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