Taking a seminar about moving well gives some good ideas for improvement.
I participate the USATF Master division and am a member of the USATF Georgia Race Walk Committee. I attended a day long seminar called “Putting the Pieces Together”, An Athletic Wellness, Health Promotion, Injury Rehabilitation & Prevention Podium Masterclass.
Wow, what a name, but it was excellent and I want to share some of the ideas because they apply to everyone.
Dr Josh Glass, with Georgia Sports Chiropractic travels with our USA Olympic Team and shared the things Olympic athletes told him that are important to their success. Some surprised me.
Nutrition and Sleep are just as important as training.
To get good sleep, cut off electronic devices well before bedtime and that includes phones, computers and TV. Going to bed at the same time everyday helps. Getting 8 to 10 hours of sleep would be great. Naps are good too. For more sleep tips he recommends the Sleep to Live Institute.
He says rest is training too so have a recovery plan. Your workout breaks down the muscle, but the rest and recovery period is where the improvement happens.
Take a day off if your body tells you to.
Write Things Down
If you really want to improve, then keep a log and write things down. When you wake up in the morning, write down your heartbeat. Record how many hours you slept. When you go walking or training, write down how far, how fast and the route. You can add some notes about how you felt, the weather, etc. When you take a day off, write that down. This will help balance your training and recovery, help track your progress and motivate you.
Work the Basics
Do cross training and vary your exercise activity. Don’t just walk the same path, distance or speed everyday, but vary your exercise. Try several things, like maybe walk but also go to the gym a couple of days a week and play pickleball. That’s my mindset right now.
Work the core of your body. Building a stronger core helps with just about everything we do and your core does not get enough attention. You need at least a basic routine to strengthen your core muscles, which will stabilize your spine and pelvis. Some weight training of the upper and lower body is needed and will help bone density as well.
Building a stronger core will help you keep your balance and reduce your chance of falling.
More Good Ideas
Remember to keep moving. Don’t sit too long. We live in an Active Adult Community so take advantage.
Get a massage on a routine basis. This helps muscle recover. Stretch before bedtime. You really can’t stretch too much. Get a trigger point foam roller and do self massage.
Stay hydrated/Stay Fueled. Make sure you’re getting the correct amount of water for your body weight. Include a sports drink with electrolytes for before, during and after your training. Refuel with a good source of carbohydrates and protein should be eaten soon after each run, ideally in the first 15 – 20 minutes.
Keep a longer time perspective. Don’t get discouraged with setbacks we all have. I think the log idea above will help to see your progress over time.
Well Dr Glass with Georgia Sports Chiropractic was only one of the three speakers who were equally informative but as not to get too lengthy in this post, I will save the others until later. In the meantime, I am going to take a nap. 🙂 Robert