Have you seen those plank challenges where the goal is to keep improving how long you can hold the plank? Let’s think about that. The challenge is to see how long you can stay still. Not a bad goal, but…I can’t think of a time when client told me that they hurt their back when lying still, sitting still. More often people report getting hurt or having pain while doing specific activities like when they run, bike, walk, lift weights, hike, play tennis, golf, garden?
So wouldn’t it be more productive to get better at strengthening our core WITH MOVEMENT?!!!
Try this plank challenge and see what level of plank and movement will help you move well and move better!
Want a 30-day challenge to strengthen your posture muscles with movement?
Click HERE to get the 30-day challenge and earn the right to win a TRX Suspension Trainer or TRX RIP Trainer!!!
I once heard a story about legendary UCLA basketball coach John Wooden who led his teams to 10 NCAA Championships in a 12 year period (including 7 in a row!).
Imagine you are Coach Wooden. How would you approach your players at the start of the new season?
Well... legend has it that at the start of each season, when his team returned from winning the championship, Coach Wooden would start the first practice with the lesson of "today we are going to learn how to tie our shoes". The lesson being that 'no matter where you are in your journey, it is still important to go back to the basics.'. I have tried to find a record of this story and I haven't been able to find it yet. However, I still love the story because it's a humble reminder that we are all beginners at some stage and have room to grow....
Where are you "beginning" in your running/walking journey? Are you a seasoned champion looking to improve or overcome an injury, a rookie who is just getting started, or an aspiring soon to be runner/walker?
If you are a new runner/walker or have been at it for a while now...Do you remember the first time you began running/walking for fun or to get in shape? How did you feel? Were you nervous? Excited?
How did you start? Research a program, buy shoes, join a friend? Or just put on a pair of shoes and go?
As a new or seasoned runner/walker, what are the top 3 things you wish you had known when you first started?
***Please let us know in the comments section your top 3 things "I wish I had known"***
This may be a great reminder for where to get "back to the basics"!
Or maybe you want to start running/walking but haven't started yet because you have some concerns.
As an aspiring runner/walker, what are the top 3 concerns you have about before starting?
***Can you comment below with the top 3 things?***
We would love to answer your questions and get you on the road!
In case you were wondering, there are many different ways to tie your shoes!
Here are some examples and why:
For the best all-around guidance on all things running/walking including shoe fit, type (running and walking), lacing.... Check out Running Wild with locations in Pensacola, Fairhope and even virtual appointments for fitting!
Finally, here's my weekly video on rolling out your calf muscles. Many of us are starting the Frozen Feet challenge with Running Wild. If you are brand new to running/walking, rolling out your muscles is vital for keeping your muscle healthy and ready for your next run/walk!
Please leave your comments below on your top 3 concerns for running/walking! Thank you!
Dr. Lynne's Move Well Tip: START SMALL and Lay 1 Brick Daily...
One of the ways I love to move well is by running:) I have learned that one of the simple ways I can I can keep running is to keep my muscles healthy through foam rolling, trigger point, TRX rocking... Click on the video below for my START SMALL Tip to help me (and hopefully you) move well in 2021!
Please comment below and let us know what SMALL/1 Brick you can start laying DAILY to help you MOVE WELL!
Live Brave Tip: Overcome Pain and Injury to Build Your Rome
2 Key Questions that helps us and our clients overcome pain and injury and LIVE BRAVE/Build ROME!
1. What is the pain or injury keeping you from doing?
2. If you didn't have this pain or injury, what would you want to achieve?
One of the many ways we are different at The Movement Clinic is that we help our clients Move Well beyond the pain and injury so they can have the courage to LIVE BRAVE!
Dr. Lynne's Answers:
1. What's pain and injury keeping me from doing?
***Running Faster and for longer distances
2. If I didn't have this pain or injury, what would I want to achieve?
***I would train to qualify for the Boston Marathon!
Please comment below and let us know what you want to achieve!
LOVE MORE Tip: Celebrate with Jen...
Last year, Jen had a goal to walk to get healthier and prepare for her girls’ hiking trip.Unfortunately, back and knee pain was keeping her from walking for more than 5 minutes without having to stop. Instead of waiting for her knee and back pain to subside, she decided to get a home exercise bike, since biking didn’t hurt her back or knee. After a few weeks of struggling to get on her bike more than 1-2 times per week, she decided to aim for 5 minutes on the 4 days that she didn’t work. Every week she added 1 minute, then slowly started biking on workdays. After 3 months, Jen was biking 5-7 days each week for up to 20 minutes each time! She admitted that on the days she didn’t bike, she felt worse. Eventually, that feeling became her motivation to bike, even when she didn’t feel like it! Now that her knee and back pain have decreased, her biking endurance has given her the confidence to increase her walking too!
Lynne's Love More...
I have been rolling my muscles daily and felt confident to run the Pensacola Beach Half Marathon put on by Pensacola Runners Association on January 9th. It was my 1st longer distance run in almost 2 years! I finished without any pain and actually enjoyed the race:)
Please comment below and let us know what small changes you have made so far! Let's celebrate!!!
Tip #5 Start with the Right Shoes
Not all shoes are created equal for each person! The amazing team at Running Wild in Pensacola and Fairhope are experts in making sure you are in the right shoe for YOU and YOUR GOALS and help you prevent injury!
Tip #4 Progress Gradually
Just beginning for the 1st time or starting back from a long break? Start by walking or running a distance or time that feels easy for 5-7 runs. Then increase the time or distance again by an amount that feels easy and repeat 5-7 times.... Repeat until you get to your goal distance or time.
Looking to run faster or longer? On 1 day each week, aim to run at a speed that is slightly faster than your norm but for a shorter distance or aim to increase your distance by 10% more but run at a slightly slower speed than your norm. Try the same workout until it feels "easier", then progress.
Amongst all the different goals, the common keys to making healthy activity changes are the 3 C's: commitment, consistency, and community. A personal or group running coach can help you with the 3 C's and make sure you are following the right plan for YOU and help you prevent injury!
Tip #3 Look at Your Body Stoplight... During and After the Run
GREEN: no soreness, feeling great, feel like you could have run more/faster, ready to run the next day- You might be ready to do more...
YELLOW: sore muscles, feeling a little tight but stretching and moving feels good, feeling a little tired- You likely did just the RIGHT amount or work. Do this workout again...
RED: sharp painful joints/muscles, swelling, hurts to move/touch, low energy...- Something is not right. No Running until pain goes away, usually 3-5 days. Try running again but either slower or less distance. If pain does not go away, contact a health care provider who understands running for guidance.
You are the expert of your how your body is feeling. Pay attention to the stoplight signals and learn when to GO, PROCEED WITH CAUTION or STOP/REST!
Also, know that a running coach and running specialist/healthcare provider can help you decide what's best for YOU and help you prevent injury...
Tip #2 Add Foam Rolling, Strength Training, Core Exercises....
Most articles on running injury prevention will recommend doing any or all of the above and...
Additionally, there is a variety of advice on the right tools to use for rolling, the most effective strength exercises, or the best core exercises... Which ones should you do? How many? How often? How long before you know it's working? How do you know if you are doing things correctly?
Just as all shoes are not equal, all bodies don't move equally! Working with a running coach, personal trainer or even a physical therapist can help you choose the right exercises AND... make sure you are doing them correctly so you can prevent injury.
Tip #1 Get a Form Checkup...
Running can be described as standing on one leg, leaning forward, hopping then falling forward on to the opposite leg. You do this over and over again about 1000 times during a single mile! In order to do these simple tasks well and often, you need to start with a strong foundation of:
- a strong stable spine/core
- mobile hips
- mobile feet and ankles
Just as you would take your car to a trusted mechanic to make sure your car is ready BEFORE a long trip to prevent breakdowns, seek out guidance from a trusted running/movement specialist BEFORE you tackle your 2020 running goals to prevent injury!
Ready to Prevent Injury and Run STRONG in 2020?
Get expert guidance with an experienced and proven Running/Movement Specialist, Running Coach, Personal Trainer and Physical Therapist- Dr. Lynne Virant!
Limited Run STRONG Gift Packages available!
Run STRONG Gift Packages includes:
- 60 minutes of treatment time
- massage therapy to relieve sore muscles and get you moving better
- movement assessment to prevent injury and direction on what you can do to recover better
- coaching/guidance for upcoming races and goals
For all of you active adults and athletes, these are the typical images we have of enjoying life/success...
What we don't see is all of the "stuff" beneath the success that every person has to deal with... failure, disappointment, sacrifice, dedication, persistence, discipline, hard work!
That's why I love this image:
So how can we help you at the The Movement Clinic?
We want to help you get out from beneath the iceberg and back on top!
We help you get on the fastest path to healing so you can get back to doing the activities and workout you love AND strive to keep you there- So you can achieve your goals!
If you are looking to stay active in the workouts and activities you love, go to the Services section and find out more!