‘Running’ Archives

Runner’s Series: Trivia Questions RELEASED!

posted on October 21st, 2014, by . 1 Comment posted so far.

Runner’s Series: Trivia Questions RELEASED!

trivia questionsWho’s ready for some TRIVIA?  The first 3-part series on the Runner’s Foot has concluded and it’s time to release the first round of trivia questions.  Before we begin, here are a few contest details:

THE PRIZE: One (1) lucky winner will receive a free entry for the Ole Man River 5K (thanks to our partner New Orleans Track Club) and cool BRIO swag!  BTC/BRIO will make a random draw from all eligible entries received. To be declared a winner the selected entrants must successfully answer all three trivia questions. The Contest winners will be selected on Tuesday, October 28.

HOW TO ENTER: Participants must email the correct answers to the 3 trivia questions to    info@baudrytherapy.com.   Only one (1) entry per person.  All entries must be received no later than the Contest Closing Date and closing time indicated.

CONTEST DATE & TIME: The trivia contest will close at 5 P.M. CST on Tuesday, October 28.

 

LET THE TRIVIA BEGIN:

  1. Intrinsic foot muscles help runners build a stronger foot.  Name the two exercises suggested to help build strength in the foot.
  2. True or False: Calf flexibility can only be achieved by performing as many calf raises as your body will allow.
  3. A hands-on approach to soft tissue mobilization is beneficial to runners because:

a.  It improves the mobility of the soft tissue.
b.  It helps improve quality of movement/impending restrictions from forming.
c.  All of the above.
d.  None of the above.

 

Thank you for reading our BTC/BRIO Running Series blogs.  We hope that the information provided over the last 3 weeks has proven valuable.  If you’ve missed the last few weeks, click below for the articles:

Running Series, Part 1: The Runner’s Foot

Running Series, Part 2: Calf Flexibility

Running Series, Part 3: Soft Tissue Mobility for the Foot

We’ve just scratched the surface on Building a Stronger Runner’s Body, so keep tuning in! We have great information planned for the next series on Strengthening the Runner’s Hip!

Running Series: Strengthening the Hip

posted on October 19th, 2014, by . No Comments posted so far.

Running Series: Strengthening the Hip

FIRST TRIVIA CONTEST: Congratulations on finishing the first four weeks of our building a stronger runner series!  This Thursday, Oct. 24, we will post our first 3 question poll asking specifics about the last 4 Running Series posts. Email the correct answers to us within one week and a winner will be drawn to receive a free entry to the next NOTC race, along with cool BRIO swag! So get ready to test your memory!

This week we will begin part 2:  Strengthening the Hip and Knee.  Often when you hear people talk about running-related injuries, knee pain is high on the list.  Although pain and inflammation may show up in the knee as the primary source of pain it is often dysfunction elsewhere that is causing the abnormal strain on the knee.  The knee is a relatively simple hinge joint, with more complex joints below it and above it.  Muscle imbalance in the foot and ankle complex and the hip can cause pain in the knee.

Since you have done such an amazing job strengthening your feet and ankles, we will begin this new series targeting the strength in the hips.

1.  Exercise number one is a bridge.  Bridges work to stabilize the abdominals and strengthen the glutes while working hip extension.

Lie on your back with your knees bent and feet hip distance apart.  Tighten your abdominal muscles and squeeze your gluteals prior to lifting your bottom off the floor.  Hold for 10 seconds.  Repeat 10 times.  As you get stronger increase the duration of your hold to 20 seconds with 5 repetitions.

2.  Exercise number two is a side-lying clam.  This exercise works gluteus medius one of the primary stabilizing muscles used with single-leg weight-bearing activity.

Lie on your side with hips and knees bent.  Keep your feet together and lift the top knee up towards the ceiling.  The hips and trunk should not move during this exercise, if you feel you are rolling back you have lifted your knee too high.  To increase the difficulty of this exercise add a resistance band or increase the length of the hold.  Repeat each exercise 15 times holding 5 seconds each.

Good luck and keep up the good work!  Let us know how it is going.

Running Series: Soft Tissue Mobility for Foot

posted on October 12th, 2014, by . No Comments posted so far.

Running Series, Part 3: Soft tissue mobility for foot and ankle

Runner’s often perform stretching and strengthening activities to improve joint and soft tissue mobility. While these are great activities, sometimes it is not enough to keep movement-impeding restrictions from forming.  That’s why taking a hands-on approach to self-tissue manipulation is additionally beneficial for runners. Listed below are some examples of soft tissue work you can do at home to target the tissues we have been concentrating on the past two weeks.

Arch Rolling with a Ball

There are several options for what type of ball you can use.  We have found that lacrosse balls seem to have a nice balance between hard and soft.  However, golf balls and tennis balls also do the trick.  Roll the ball along the bottom of the foot from the ball of the foot to the heel.  Perform it with the big toe flexed and extended to get into the tissues differently.  Do for 1-2 minutes each foot.

Stick work on the calf

Perform soft tissue work on the calf in a half kneeling position placing moderate tension on the target tissues.  Make sure to work the entire length of the calf in the center and the medial and lateral sides 1-2 minutes each legs.  The instrument being used in the photograph is called “the stick”.  If you do not have something like this you can use a rolling pin from the kitchen or a 1-inch dowel rod.

Working on soft tissue mobility through the foot and ankle can make a big difference in your running performance. For more information on running, run training, and how to run better,like us on Facebook , follow us on Twitter, or contact our office.

Running Series, Part 2: Calf Flexibility

posted on October 5th, 2014, by . No Comments posted so far.

Running Series, Part 2: Calf Flexibility

The Baudry Therapy Center/ BRIO Running Series continues this week focusing on the feet. Last week, we began working on strengthening the feet with some specific toe exercises. You may even be able to see some space developing between your toes when you attempt to separate them. This week, we are going to tackle another very important component – calf flexibility! Calf flexibility will help build efficient running, strong feet and strong calves. Listed below are two exercises to add to your routine.

The Challenge: Running Requires Calf Strength

Toe raises

1. Stand with the balls of your feet on the edge of a sturdy step. Let your heels come below the level of the step until you feel a slight stretch, then lift your heels up until you are on your tiptoes. Start with repetitions of 10-15 for 1-2 sets. The goal is to get strong enough to perform 2 sets of 30 repetitions.

toe raise2 2. After performing your heel raises stretch out the calves by keeping one knee straight, and bending the other knee allowing the heel of the straight leg to go below the level of the step. Hold the stretch for 20 seconds, repeat 2-3 times each side.

eccentric calf 3. Look for our next running blog next Sunday to learn dynamic stretching techniques for the foot and ankle.

If you missed last week’s article, Running Series, Part 1: The Runner’s Foot, please take a minute to read.

Running Series, Part I: The Runner’s Foot

posted on September 29th, 2014, by . No Comments posted so far.

Running Series, Part I: The Runner’s Foot

The first week of our Running Series we will be focusing on the runner’s foot and will offer valuable exercises to help improve the strength of your feet.

From years of neglect, too much sitting and a lot of shoe wearing our feet have become weak and reliant on outside sources of support.  If we expect our bodies to hold up while running 13.1 to 26.2 miles, we should be able to master the challenges listed below.

Week 1 Challenge:  The Intrinsic foot muscles

1.  Take off your shoes and look at your feet.  See if you can spread your toes apart without lifting them off the ground.  Next, try and squeeze your toes together without lifting them off the ground.

Set your kitchen timer for 2 minutes and do this 3 times this week.

2.  Arch doming:  Press down the first knuckle of the big toes, while simultaneously lifting the arch of the foot.  Hold this position for 5 seconds than relax, repeat this 20 times.

Stay tuned next week as we tackle calf strengthening.

How are you feeling about your foot strength?  If you have any questions or want to know more about strengthening your feet, contact us today!

 

Running Series: Tips for Becoming a Better Runner

posted on September 21st, 2014, by . comments are off for this post

Running Series: Tips for Becoming a Better Runner

Running SeriesBaudry Therapy Center and BRIO have recently partnered with The New Orleans Track Club to promote overall health and fitness through running and walking.  In an effort to help you strengthen your body and improve your overall fitness, we are resurrecting our Running Series.   Over the next several months, we will examine strength and mobility as it pertains to running and the runner’s body – building a stronger foot, calves, hip, core, etc.

Our goal is to help you build a better running machine by working from the ground up. Each blog will target a specific body part and include a weekly exercise challenge.

Optimizing your strength and mobility through these exercises will increase your ability to enjoy healthy running for years to come.

Trivia Contest, co-hosted by Baudry Therapy/BRIO and NOTC

Stayed tuned as we begin with our 4-week series on the foot and ankle!  But we thought we’d kick it up a notch! This won’t be just a regular blog series. You have to get involved!  We’re turning it into a Trivia contest with cool prizes.  After each 4-part series, we will post a short, 3 question poll asking specifics about the last blog posts. Email the correct answers to us within the deadline and a winner will be drawn to receive a free entry to the next NOTC race, along with cool BRIO swag! So keep reading the blog posts and get ready for some trivia!

As always we welcome any comments. For more information on running, run training and running performance, like us on Facebook , follow us on Twitter, or contact our office.

Race Day Nutrition

posted on August 15th, 2014, by . comments are off for this post

Race Day Nutrition: Ready. Set. NUTRITION.

When preparing for a big race, meal planning is a must!  The morning of your race you want to feel well trained and well fueled.  Here are simple tips for using nutrition to improve your race day.  We call it Race Day Nutrition!

  • The morning of your race you should choose foods that are routine on training days so you know how your body will respond to them. This allows you to avoid the possibility of digestive distress.
  • It is beneficial for your breakfast to include a complex carbohydrate and protein to provide you with adequate energy throughout the race.
  • You should eat your breakfast 2-3 hours before the race. With this amount of time, you will be able to eat slowly allowing your food to settle.
  • Consume approximately 16 oz. of water 1-2 hours before the race.  This is just enough water to keep you hydrated without leaving you bloated.

Example breakfast:

race day nutritionToast or half a bagel with peanut butter

16 oz. of water

Running Resolutions

posted on August 14th, 2014, by . comments are off for this post

Why wait until New Year’s to begin your running resolution?running resolution

As summer begins to wind down and kids return to school, new fall routines are being established.  This is the perfect opportunity to get back to a consistent running schedule and to begin your running resolution.

Sometimes it is hard to get the motivation to do this after a long break.  That’s why finding a local running group can be a fun and helpful way to achieve your goals for the coming year.   There are several running groups in the New Orleans area that meet in different locations and times throughout the city.

In addition to location and time variety, each group also has participants of varying running capabilities, so you will always have a partner to share the journey.  I have listed names and links to some of my favorites.  Find the one that works the best for you and get running!  Don’t wait until January to start your running resolution!

NOTC:  New Orleans Track Club –  www.runnotc.org

Louisiana Running Company – www.louisianarunning.com

Varsity Sports – www.varsityrunning.com

Happy’s Running Club – www.happysrunningclub.com

5:20 Club:  Wednesday/Saturday morning at 5:20(sharp).  Corner of Harrison Ave. and Marconi Ave.

If you are looking to run with a greater purpose than just fitness….

My favorite local fundraising running group is the Leukemia and Lymphoma Society’s Team in Training www.teamintraining.org .  They are currently gearing up for the fall training season.  Below is a list of information meetings if you would like to learn more about them.

UPCOMING INFO MEETINGS:

MANDEVILLE – Thursday, August 14, 5:30 p.m.:  The Barley Oak, 2101 Lakeshore Drive, Mandeville, LA 70448

BATON ROUGE – Tuesday, August 19, 6:00 p.m.:  Happy’s Running Club, 136 3rd Street, Baton Rouge, LA 70801

BATON ROUGE – Thursday, August 21, 5:30 p.m.:  Pelican House, 2572 Citiplace Ct, Baton Rouge, LA 70808

NEW ORLEANS – Tuesday, August 26, 5:30 p.m.:  The Bulldog Mid City, 5135 Canal Blvd., New Orleans, LA 70124

DESTREHAN – Saturday, September 6, 9:30 a.m.:  NDurance Fitness at Hill Heights, 312 Murray Hill Dr., Destrehan, LA 70047

BRIO Fitness Challenge – July

posted on July 1st, 2014, by . comments are off for this post

notc summer race startBRIO Fitness Challenge – July

Throughout the year, we have challenged you to add a little BRIO to your life by tracking a different exercise each month.

The BRIO Fitness Challenge – July does not include a specific exercise, rather challenges you to get out and make this your most active summer yet. Yes, it’s hot outside but there is nothing wrong with a little sweat as long as you drink plenty of water.

Take your dog for a long walk. Go for a jog or a bike ride. Play ball with your kids. Go swimming.

We want to make it easy for you.  Come by and grab a BRIO July calendar to track your activity level. Keep it simple. Be sure to set a realistic goal. Exercised today? YES or NO.

Your July BRIO Fitness Challenge is to achieve an 80% success rate on your calendar. Not only will you experience more BRIO in your life, but you’ll look and feel better come August.

The Leukemia & Lymphoma Society – Team In Training Reaches Goal

posted on February 5th, 2014, by . comments are off for this post

Rock and Roll Marathon New Orleans

The Leukemia & Lymphoma Society – Team In Training reaches goal in the ROCK N ROLL New Orleans 1/2 and marathon

Congratulations to Taryn Cohn, Amy Schneider, Stephanie Clary, Jill Kenyan, Rachel Wetzel and all of our friends at the Louisiana Chapter of the Leukemia & Lymphoma Society – Team in Training, on such an incredible accomplishment!

These guys led a team of areas runners not only to their first marathons, but more importantly in their effort to raise money for a most worthy cause. Their team raised $72,239 for the The Leukemia & Lymphoma Society?

In total  teams in training raised almost $1 million dollars during  The Rock N Roll New Orleans Marathon and ½ Marathon!

All of the donations will go to local patients and to further fund research efforts to ultimately find a cure!

GREAT JOB team!!!

Thank you for making the world a better place! If you have the goal of running in a marathon, need a great cause or want to get involved with a great organization Teams in TrainingPhoto Credit to the Rock and Roll Marathon – New Orleans website.