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Run Performance: Muscle Oxygen Monitoring, Injury Prevention, Coaching

Kim Nedeau

Certified Corrective Exercise Specialist, Injury prevention, Running Coach

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Physioball Routine

Posted on March 26, 2018March 26, 2018 by kim@kimnedeau.com

In just 15-20 minutes, gain or maintain core strength important to injury prevention.

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I took a selfie! It made me laugh because I don’t usually take selfies but there was this view and I ran this race. Whiteface Vertical K, 2.4 miles, 3000 ft of gain. I was very slow but won. I’ll never take a win for granted and my husband reminded me about the heat warnings when I started worrying that my slowness is linked to my almost 40th birthday. I hiked down the mountain and then found myself lying down in the river, the current running over my body. I wondered if it was worth it to leave my family for this selfish pursuit but in that moment when I was weightless, staring up at the sky with water rushing my head and body, it was worth it. It was totally worth it. #goodrarelikemirrors . . . . #runnermom #mountains #mountainrunning #trailrunning #raceday #mountain #mountainlove #lovetorun #runlikeamom #runwithheart

It was a full day of 5-1-5 assessments! Here is a good clean example of a runner who has a pulmonary limitation. If you look at the red line (total hemoglobin), she is trending upwards. This means she has enough blood supply to support the demand of her working muscle (rectus femoris) but she has decreasing muscle oxygen saturation, the green line. The blood passing through the lungs does not sufficiently unload CO2 and pick up O2. She can increase her ventilatory exchange by learning diaphragmatic breathing and then add resistance to her breathing using the Power Breathe tool. The diaphragm is like any muscle and benefits from strength training. Her training doesn’t need to change much (unlike with other limitations) but increasing lung and diaphragm strength will make a significant difference in her race performance. . . . . #runperformance #testrun #runner #marathontraining #marathon #trainsmart #trainforlife #runitfast #runhappy #worlderunners #breathtraining #lungfunction

I’m so excited to welcome studette Rebecca Hammond @becchamm, pro obstacle course racer and “defender” on the TV show Million Dollar Mile to my coaching roster! #womencoachingwomen . . . . #ocr #spartan #obstaclecourse #obstaclecourseracing #spartanrace #ocrtraining #athlete #strongereveryday #absofsteel #readytorace #strongwomen #womenrunning #fastwomen #runlikeagirl #obstaclecourse

This talented runner has a long history of injuries to right side. In addition to corrective exercises, the plan is to do gait retraining, starting with just five minutes per day. The first video is her natural run form. In the second video, I gave her some verbal cueing to clean up a faulty pattern and she is using visual cueing with a mirror set in front of the treadmill. Admittedly, the first 6-7 seconds of the second video she is getting the hang of what I’m asking her to do. It will be fun to watch her progress! She’s motivated and tough so I know she’ll do whatever is necessary to change her pain pattern! . . . . #injuredrunner #runnerslife #runnerproblems #runnersofig #instarunners #runnergirl #runnerscommunity #runrunrun #exercise #run

Guys! I’m turning 40 in three weeks! I know, I know.... I look more like 30 😂. An idea popped into my head today. Start the day with 4 miles on my incline trainer where I set the incline to 20% and gain 4000 feet. Then head out for 40 miles on my ElliptiGo. This should take me about 4.5-5 hours total. I’m giddy thinking about it! My very first #ultra! . . . . #turning40 #runnermom #womenrunning #runnerscommunity #mastersrunning #runningafter40 #runlikeagirl #momswhorun #runmom #run #runner #runnergirl #runlikeamother #runlikeamaster #trailrunning #elliptigo

My friend @pezzati is letting me borrow his ElliptiGo SUB! My 10 year old tried it out in the driveway. He’s actually not too small for it. I really have my eye on the mountain SUB, because one Elliptigo just isn’t enough. 😂 . . . #elliptigo #cycle #crosstrain #runbikerun #runneronwheels

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