12 Tips for Taper and Marathon Time

After a season of 12-32 weeks for a marathon, the last three weeks are geared toward tapering.  Initially, it is a relief knowing that the hard work you have gained through training is coming to an end. But also with it comes a new frustration knowing and not knowing how it will not only affect your body but also your mind.

After your final last long run, it is time to rest for your marathon.  It is perfectly normal to start to feel the aches and pains from muscles healing as you lessen your intensity, running miles after miles.  Feeling down and achy is also normal as your body adjusts to changes from training intensely.

Crawling like a Baby: How to Break Records and Restore Your Body

When was the last time you crawled on the ground?

Now, you’re probably thinking:

“Crawling … seriously? That’s for babies!”

Yes, crawling is for babies. And, it may be one of the best things you can ever do for your bodily health and strength, whether you’re a baby or not.

Here’s how to crawl: (Knees off the ground is the next step after mastering this one)

The Physiological and Mechanical Tradeoff

As a personal trainer, one of the difficulties I often run into is trying to balance what a client can do with what they want to do.  Often times these situations will look like this:

Client: “I want to build my glutes.”

Me: “Okay, let’s add in some lunges today.”

Client: (During the first set) “Ouch, this is bothering my knee.”

I call this dilemma the physiological/mechanical tradeoff.  It’s a tradeoff because, as personal trainers, we know how we want to challenge our clients’ physiology, but we need to be able to do so within the mechanical parameters that are presented.

Training for Obstacle Course Races: Part I

Part 1: Building the Base
Obstacle course races such as the Warrior Dash, Spartan Race, and Tough Mudder are getting more and more popular with the general population. As a personal trainer, weightlifting coach, and track and field coach, it is my opinion that the 5K versions of these races are exactly the kind of fitness most of us need for everyday activities: upper and lower body strength, core strength, muscular endurance, flexibility, and cardiorespiratory fitness. More importantly, these races are fun and help maintain that sense of play that is so important for all of us. If you can train for and complete a 5k obstacle course race, you have the kind of fitness that is going to keep you going strong for a long time. For my clients who don’t play a sport or have a specific fitness goal, I encourage them to consider one of these races as a fun and reasonable goal to train for. I recently completed the Tough Mudder, an 11 mile, 25 obstacle, challenge with a group of friends as a training challenge.

Training for Obstacle Course Races: Part II

Part II: Event Specific Training
Transmutation
Once you have your base in place, its time to enter the Transmutation phase. The time it takes to get through this and the level of difficulty you’ll want to include will depend entirely on your fitness level and the degree of difficulty of the race. For the Tough Mudder, we wanted to be able to cover a distance close to the eleven mile distance of the race combined with obstacle stations that would specifically improve our skills for the race. Notice I said skills and not strength. During the Transmutation phase, you are not going to get appreciably stronger. You will however, get much better at the skills you practice. For example, when we started our 8 week Transmutation phase for the Tough Mudder, I could climb the rope with someone holding the bottom of it and I could get over the six foot wall with a little help. By the end of the eight weeks, I could go up and down the rope easily and climb the eight foot wall by myself. Its not because I got stronger, its because I got more coordinated. Practice makes perfect.

KettleBell Concepts (KBC)

About KBC

In business since 2002, KettleBell Concepts (KBC) is the business to business leader in kettlebell education for highly credentialed, currently practicing fitness professionals globally. The depth, breath, and scope of the materials presented are geared solely toward fitness and other allied health professionals. With over 5,000 trained and counting, KettleBell Concepts is the only place fitness industry leaders, fitness professionals and other allied health professionals go to get education, products and business solutions for programming. All courses are CEC approved and on the product side their KBC-brand kettlebells are distributed exclusively by KBC’s distributor—SIL FITNESS—a company with a 20 year history in the fitness marketplace.

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