From 5K to Marathon: Conditioning Secrets for Feeling & Doing Your Best!

Enjoy a break in your run, walk or bike ride with a workout in Lakes Park, Fort Myers, Florida.  Photo Courtesy of Charly Caldwell II.

As an exercise therapist, coach and bio-corrective mechanics specialist with nearly 30 years of experience, I understand what it takes, both physically and mentally to get my athletes over the finish line healthy and performing well in everything from a 5k to a full marathon.

Especially when it's race season:

  • hip mobility,
  • core strength,
  • balance and
  • pelvic stability

are required prerequisites for success!

There are three muscles that make up your gluteal muscles, your:

  1. gluteus maximus,
  2. gluteus medius, and
  3. gluteus minimus.

The gluteus maximus is the largest and most superficial muscle of the three.

It is the largest muscle in your body so you should be using it!

Essentially, this muscle works to move the hip and thigh and to propel us forward when we run. 

The gluteus medius is a broad, thick, radiating muscle, situated on the outer...

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Watch Your Form When It Comes to Running

A gorgeous Florida summer day in Lakes Park to enjoy a walk, run or bike ride!  Photo Courtesy of Charly Caldwell II

Bruce Springsteen was right in 1975 when he released his best selling song ‘Born to Run.’

The human body is designed to run.

An individual's running form impacts not only his or her run, but nearly all other fitness pursuits as well.
It is an inherent trait passed down from our ancestors.

It’s a method of transportation, a means for hunting and gathering and a natural weight management system.

Some people just do it better than others. An individual's running form impacts not only his or her run, but nearly all other fitness pursuits as well.

When we talk about running form, we’re referring to our posture, or more simply, the way we hold ourselves placing one foot in front of the other.

This sounds simple enough, but poor alignment or inconsistencies in form can lead to injury and inefficiency of movement.

While there is no one magic...

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Respiratory Muscles Need Conditioning to Maximize Performance

On a recent run, several athletes complained of acute tightness in their chests which I speculated was partly pollen induced and an increase in humidity.

However, upon further examination, I noticed they were breathing very shallowly and part of their weakness was due to good ole laziness of the respiratory muscles.

Correct breathing techniques can help improve performance, delay the perception of fatigue and reduce recovery time … but it takes work.

Research has shown that inefficient breathing and respiratory muscle weakness can lead to a low tolerance of exercise and a misconception of fatigue.

Unfortunately, this misreading of fatigue often leads to prematurely quitting a training session or exercise set and ultimately prevents individuals from breaking plateaus and reaching their goals.

Correct breathing occurs when the volume and rate of oxygen uptake matches the muscle tension for a given activity level.

This means that as intensity or duration of activity increases,...

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