Plantar Fasciitis – Causes and Treatments
Finishing out injury week on Step 1 Runner will be my own personal nemesis – plantar fasciitis. The plantar fascia is the connective tissue running from the heel to the five toes on each foot. Plantar fasciitis-related pain occurs in the heel or along the bottom of the arch of the foot. It is most [...]
Shins Splints – Causes and Treatments
Continuing injury week on Step 1 Runner, today I’ll discuss one of the most common injuries for new runners – shin splints. If you want to get technical, shin splints are actually called medial tibial stress syndrome. The stress part of that name is probably readily apparent to anyone who has experienced shin splints. Causes [...]
Illiotibial Band Syndrome – Causes and Treatments
After dealing with post-race recovery, emotions and training last week, Step 1 Runner will be focusing on three common running injuries this week. The illiotibial band is a tissue that connects from the pelvis and hip to just below the knee. Its purpose is to stabilize the knee and it moves with every stride of [...]
Post-Race Base Maintenance Training
Earlier this week in parts 1 and 2, I wrote about the minutes and following 24 hours immediately after a race and how to deal with recovery and emotions in the week after a race. Today, I’m going to finish post-race week by discussing base maintenance. What is base maintenance training? Every training plan should [...]
Post-Race Recovery and Emotions
In part one of Post-Race Week, I discussed what to do immediately after crossing the finish line and over the next 24 hours. Today, in part two, I want to discuss the emotions that go along with finishing a race and how to recover in the following week. Post-Race Recovery One of the most insightful [...]
Post-Race Recovery – What to Do after Crossing the Finish Line
I emphasize the advantages of racing quite a bit on Step 1 Runner, mostly because I’ve always found it to be the best part of our sport. I’ve spent a lot of time dealing with how to train and prepare for a race, but what about the hours, days and weeks right after a race? [...]
Tapering – Every Runner’s Best Friend and Worst Enemy
As I mentioned in my 1 Month Mini-Marathon Preparation Guide, when training for a big and/or important race runners should always incorporate one to two weeks of tapering prior to the race. Let’s discuss that a little further and see exactly how to implement tapering. What is tapering? Tapering is just the term for winding [...]
Post-Run Recovery – The R.I.C.E. Method
As soon as you finish a race or a long-run, you should be thinking about the best way to rest and repair your body. Think of it as doing some immediate preventative maintenance. The standard method I use is called R.I.C.E. therapy. The R.I.C.E. acronym stands for rest, ice, compression and elevation. Here is a [...]
Share your thoughts..