‘Running’ Archives

Running Series: Final Trivia Contest

posted on December 2nd, 2014, by . No Comments posted so far.

Running Series: Final Trivia Contest – Questions Released!       

trivia contestThe Baudry Therapy Center/BRIO Running Series is now complete and it’s time for our final Trivia Contest.  But first, let’s meet our last Trivia Winner – Aimee Effler!  Congratulations Aimee on your BRIO swag and your complimentary entry to the Ole Man River race!

As a reminder, here are the 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, December 9.

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, December 9.

 

LET THE TRIVIA BEGIN:

  1. When performing soft tissue work, you should:
    1. Give each muscle group special attention.
    2. Work each muscle group until you feel like you are getting improved blood flow to the area.
    3. Work the tissues until you achieve increased irritation.
    4. Both a and b.
  2. True or False: You should avoid consuming carbohydrates before and after a run to improve your overall performance.
  3. Any strength program for better running would be incomplete without addressing abdominal muscles. Name three exercises you can perform to improve core strength.

We hope that you found the information provided over the last several months to be valuable for your run training.  As physical therapists, our goal is to treat people, not problems! Education with an emphasis on prevention is an integral part of therapy at Baudry.

If you missed any of the Running Series articles, you can click on the below links:

PART THREE

Runners Nutrition Tips: Pre & Post Exercise

Running Series: A Runner’s Core

Running Series: Soft Tissue Work for the Hip

Runner’s Dynamic Warm Up

PART TWO

Running Series: Strengthening the Hip, Part 1

Running Series: Strengthening the Hip, Part 2

Running Series: Strengthening the Hip, Part 3

Running Series: Stretches for the Hip

PART ONE

Running Series: The Runner’s Foot

Running Series: Calf Flexibility

Running Series: Soft Tissue Mobility for the Foot

 

WHAT’S NEXT

While the Running Series may be over, BTC/BRIO has a new series that will be starting soon! The promise of a new year and a new beginning is just around the corner. Many of us will be making our New Years’ resolutions and goals.  We want to help you celebrate your 2014 successes and build upon the momentum you’ve achieved to tackle new goals in 2015! Stay tuned for our next series on Finding Your Inner BRIO in 2015!

Runners Nutrition Tips: Pre & Post Exercise

posted on November 25th, 2014, by . 1 Comment posted so far.

Runners Nutrition Tips: Pre & Post Exercise

Photo Credit: Runner's World

Photo Credit: Runner’s World

Before the big race it is important to remember the integral role nutrition plays in overall performance. Spending hours physically training for the big run is necessary, but when paired with good eating habits, you are destined for success.

Jamie Meeks, a registered dietitian at Louisiana State University, wrote the following article explaining how athletes should use carbohydrates to appropriately fuel their bodies.

The Fundamentals of Nutrition for Athletes: Carbohydrates
Jamie M. Meeks, MS, RD, CSSD, LDN Sports Nutrition Coordinator Louisiana State University
http://www.youngathletenutrition.com/the-fundamentals-of-nutrition-for-athletes-carbohydrates.html#sthash.SIRWdxOI.6M4UARLA

Here are some of her key points:

table

Most runners focus on the training schedule and ensuring their bodies are in top form for race day.  Adding proper nutrition to your running schedule can only improve your overall performance.

TEAM BRIO: RUNNING

Team BRIO brings an enlightened and informed perspective to the sport of running, helping runners to truly understand the physical, mental, and mechanical limitations that hinder their performance. BRIO’s experienced team of physical therapists, exercise physiologists, personal trainers and run coaches works with runners on an individual basis to not only educate, but to inspire—motivating runners to reach their set goals, and unlock the true potential within. For more information on running or run training, please visit BRIO.

Running Series: A Runner’s Core

posted on November 23rd, 2014, by . No Comments posted so far.

Running Series: A Runner’s Core

We continue this week with strengthening the runner’s core.  Any strength program for better running would be incomplete without addressing abdominal muscles. The following three exercises use body weight and gravity to provide a great way for runners to strengthen their core.

Planks

Core stability for runners

Core stability for runners

Place your elbows directly under your shoulders, and place feet about hip distance apart (the closer your feet are to each other the more difficult it makes the exercise.) Make sure shoulder blades are down in the back, back is flat and tighten your abdominals by pulling your belly button towards your spine. Start out slow holding for 15-30 seconds and repeat 2-3 times. As you become better you can hold the position longer with fewer repetitions.

Side Planks

Core strength for runners

Core strength for runners

Lie on your side placing one elbow directly under the shoulder. Lift your body away from the ground making sure your side body is straight and the shoulder blade is engaged in the back. Hold the position 15-30 seconds and repeat 2 times each side.

Bird / Dog

Core strength for runners

core strength for runnersGet into a quadruped position with hands under shoulders and knees under hips. Lift one leg to the back making sure to maintain a level hip position while lifting the opposite arm out in front of you with the thumb pointing towards the ceiling. Touch the knee to the elbow and return to the starting position. Repeat 10 times each side.

Core strength is a must for healthy running. Work on these basic exercises to become a better runner. For more information on effective soft tissue work to keep you running your best, like us on Facebook , follow us on Twitter, or contact our office.

Running Series: Soft Tissue Work for the Hip

posted on November 16th, 2014, by . comments are off for this post

Soft tissue work for the hip

We continue our Running Series with a focus on the hip, specifically soft tissue work for the hip.  Often overlooked the hip structures play a significant role in running success and injury prevention. The role of soft tissue work is also overlooked. Smart effective soft tissue work can help you perform better and recover faster. Physical therapists and massage therapists spend a lifetime treating the soft tissues of runners.  Between physical therapy check ups these tools can help you at home:

Eqipment for self-soft tissue work

 

 

 

 

 

 

1) The foam roller provides a great way to get to the quads, IT band, hip adductors, abductors and hamstrings.

soft tissue work with foam roller

 

 

 

 

 

 

 

2) The stick can also be effectively used to target these same hip muscles.

soft tissue work for runners

 

 

 

 

 

 

 

 

 

3)  Sometimes the stick and foam roller aren’t always able to get to some of the deep hip muscles, this is when the ball comes into play.  Place the ball between the wall and the side of the hip.  Roll the ball above the big bony prominence on the side of the leg to get at your gluteal muscles; place the ball behind the bony prominence to get into the small hip rotators.

soft tissue work with ball

 

 

 

 

 

 

 

 

 

This soft tissue work can be performed before and after activity.  Give each muscle group special attention, but only work them until you feel like you are getting improved blood flow to the area.  Be careful not to work the tissues too much to avoid any increased irritation. For more information on effective soft tissue work to keep you running your best, like us on Facebook , follow us on Twitter, or contact our office.

Runner’s Dynamic Warm Up

posted on November 13th, 2014, by . comments are off for this post

Runner’s Dynamic Warm Up

What is a dynamic warm up? Let’s start with the definition from the Merriam-Webster dictionary.

  • Dynamic – marked by continuous usually productive activity or change; marked by energy or forcefulness.
  • Warm up – to engage in preliminary exercise.
To summarize, a dynamic warm up is a preliminary exercise which is done with energy to effectively prepare the body for running. This Runner’s Dynamic Warm Up video shows a quick, to the point dynamic warm up to prepare your body for running.
Key points for your dynamic warm up:
  • Make sure to include movement in all 3 planes of motion.
    • sagittal: front and back
    • frontal: side to side
    • rotational: rotation
  • Build on your movement patterns from smaller to larger, and from less aggressive to more aggressive
  • The colder it is outside, or the less active you have been before running, the longer the warm up should be.

For more information on Runner’s Dynamic Warm Ups, running, or health and fitness, contact Baudry Therapy Center/ BRIO today!

Running with Team BRIO

Team BRIO brings an enlightened and informed perspective to the sport of running, helping runners to truly understand the physical, mental, and mechanical limitations that hinder their performance. BRIO’s experienced team of physical therapists, exercise physiologists, personal trainers and run coaches works with runners on an individual basis to not only educate, but to inspire—motivating runners to reach their set goals, and unlock the true potential within.  Learn More

 

Second Round of Trivia Questions RELEASED!

posted on November 11th, 2014, by . comments are off for this post

Runner’s Series: Second Round of Trivia Questions RELEASED!

Trivia contest winner

Kevin Dessauer and our first Trivia Contest Winner, Cyndi Migon, sporting her new BRIO gear!

It’s time for another round of Running Trivia!   The second 4-part series on the Runner’s Hip has concluded and it’s time to release the second round of trivia questions.

Before we begin, meet our first trivia winner, Cyndi Migon from Destrehan.  Cyndi received a BRIO performance shirt and hat, as well as a free entry to the Ole Man River race, thanks to our partner New Orleans Track Club.  Congratulations, Cyndi!

As a reminder, here are the 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, November 18.

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, November 18.

 

LET THE TRIVIA BEGIN:

  1. When performing a Bridge exercise, you are:
    • Working to stabilize the abdominals.
    • Strengthening the glutes.
    • Working hip extensions.
    • All of the above.
  2. True or False: Strengthening the hip should only be done with two-legged stance exercises.
  3. The hip flexors are highly stressed, overused muscles, that should be stretched both statically and dynamically. Name two exercises suggested to help stretch the hips.

 

We appreciate you reading the BTC/BRIO Running Series blogs.  We hope that the information provided over the last 4 weeks has proven valuable.  If you’ve missed any content,  click below for the articles:

Running Series: Strengthening the Hip, Part 1

Running Series: Strengthening the Hip, Part 2

Running Series: Strengthening the Hip, Part 3

Running Series: Stretches for the Hip

Running Series: Stretches for the Hip

posted on November 10th, 2014, by . comments are off for this post

Running Series: Stretches for the Hip

We will focus our Running Series this week on Stretches for the Hip.  There are several runner’s stretch options.  The hip flexors are highly stressed overused muscles, not just for runners, but for much of the general public. This muscle group can be stretched both statically and dynamically and in several ways:

Dynamic standing hip flexor stretch

The first and my favorite!

Dynamic standing hip flexor stretch

Happy Hips make happy runners! Try these static stretches:

Supine Hip Flexor Stretch

Lie on your back at the end of your bed or other flat surface. Pull both knees towards your chest and then let one leg hang off the edge until you feel a stretch in the hip flexor and thigh. Hold 15 seconds, repeat 2-3 times each side.

hip flexor stretch

 

 

 

 

 

 

 

Half-kneeling Hip flexor stretch

Get into a half-kneeling position, tighten your abdominal muscles and tuck your pelvis under. Increase the bend in your front knee for more stretch in the hip flexor. Raise arms overhead and turn the torso towards the knee that is up to increase the stretch and feel it in a slightly different location of the hip flexor. Hold 15 seconds, repeat 2-3 times each side.

hip flexor with rotation

 

 

 

 

 

 

 

Standing IT Band stretch

Stand with left hand holding onto the wall or the counter. Cross the left leg over the right keeping most weight on the right leg. Lean into the right hip and stretch the right arm overhead. Hold for 15 seconds, repeat 2 times.

IT band stretch

Turn around and repeat the exercise with the other leg placing the right hand on the wall.

 

Running Series: Strengthening the Hip, Part 3

posted on November 2nd, 2014, by . comments are off for this post

Strengthening the Hip, Part 3

We continue our Running Series with a closer look at the hip.  Last week we worked on strengthening the hip standing on two legs, which is very important.  However, running is rarely performed with both feet on the ground at the same time so strengthening in a single-leg stance is also important.

 Running Exercise Single Leg SquatStand on one leg in front of a full-length mirror so you can properly monitor your form.  Perform a small squat keeping the hip, knee and second toe all in alignment.  Use a chair or counter top initially if needed for support.

Perform 10 repetitions for 2 sets each leg.  Decrease support and add resistance as you progress.

 Low Skaters

Start in a low squat position with fingertips on the ground and head up.  Slide hands on the ground until they are on either side of the right foot.  Once you have your weight completely over the right foot lift the left leg out to the side, pausing only momentarily.  Repeat going to the other direction.  Maintain the squat position until you have completed 5 repetitions each side.

Running Exercise -low skater 1

Running exercise Low skater 2Running exercise -Low skater 3

What do you think about these exercises?  Any that you have found you like to do to target these muscles?

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

Running Series: Strengthening the Hip, Part 1

Running Series: Strengthening the Hip, Part 2

Strengthening the Hip, Part 2

posted on October 26th, 2014, by . comments are off for this post

Strengthening the Hip, Part 2

Running ExerciseOur Running Series continues this week with Strengthening the Hip, specifically on strength and stability.  Due to the weight-bearing nature of running, these exercises are designed to better replicate these types of demands and are a good adjunct to last week’s exercises.

Place a resistance band around the ankles of both feet.  Slightly tuck the pelvis under engaging the gluteal muscles.  Maintain tension on the band while stepping to the side.  Perform 15 repetitions each direction right and left, then repeat each side again.

Wall Squat

Wall Squat for RunnersStand with feet hip-distance apart, toes against the wall and hands on the wall overhead.  Slowly perform a squat keeping hands and toes on the wall.

Repeat 10 times.

Try these two exercises and you will begin to strengthen your hip, but stay tuned as we continue next week with additional exercises to improve strength and stability of the hip.  If you have any questions or want to know more about strengthening your feet, contact us today!

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

Running Series: Strengthening the Hip, Part 1

 

Runner’s Series: Trivia Questions RELEASED!

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

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!