Self Care Tools
To be effective in any training plan, regardless of whether you are a beginner or have been competing for many years, self care is nearly as important as the training itself. We like to equate it to a NASCAR race. A team who skips the tire change and spoiler adjustment will not make it to the finish line. So why would we treat your machine, your body, any different? That is why we incorporate these self care tools into every training plan we write. But beyond that, we also offer these tools to everyone because we all deserve to be operating on all cylinders.
These preventative maintenance tools are designed to help keep your body loose and limber and give you the strength to keep good form in your training blocks and races. When the form fails, the body fails. Below are some core strengthening exercises, stretching routines and foam rolling techniques that you can add to any training plan. Breaking Limits Coaching will incorporate specific exercises into the training plan, taking the guess work out of it.
CS1 — Core Strengthening Routine
This is a nice complimentary piece to any training program. It uses basic core strengthening postures to help with running strong even when you get tired. A large source of preventing injury is to prevent form breakdown in the upper body. These exercises help with lengthening and keeping the core upright.
YS1 - Yoga Strengthening Sequence
A 9-posture yoga sequence that focuses on strengthening the stability muscles in the legs as well as adding twists to increase flexibility in the core and lengthening of major muscle groups.
FR1 — Foam rolling the posterior chain
A quick video explanation of what muscles to hit on the posterior chain, i.e. the glutes, hamstring, calf and achilles tendon. These typically are the vain of most athletes existence and are the source of most running or cycling injuries. Tight muscles are like warning lights on your body’s dashboard, “check engine”. When they are tight, you risk injury. Spend 15-20 minutes on both legs. If it hurts to foam roll, then that mean you need to roll!!
FR1 — Foam rolling the Quadriceps
A short introduction of foam rolling the quads with a traditional foam roller. The biggest mistake people make is rolling both at the same time. Focusing on one quad at a time, you can find knots and areas of tightness. Spend 5 minutes on each quad/IT-band.
Also, many knee pains come from tight quads. So rolling them can help eliminate some knee issues before they become injuries.