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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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Hello runners! I’m doing a Q&A with @riserunretreat and @sarah.canney today. I’m answering all of your questions about run performance and injury prevention, although it always seems like everyone is most interested in injury prevention! You can follow along or ask your questions via my Instagram stories. . . . #womenrunning #running #run #runnerscommunity #trailrunning #runfast #readytorace #trainsmart #runrunrun #runforlife #runitfast #runchat #loverunning #runhappy #instarunners #runnersofinstagram #runnersworld #marathon #instarun #runtoinspire #injuredrunner #injuryprevention #correctiveexercise

My dad sent me this wonderful memory from 2000 of my college friend, Sara, and me celebrating a 1-2 finish at HEPs/Ivy League Cross Country Championships. Sara was always a few seconds in front of me but it truly never bothered me because Sara winning the race felt like me winning the race. We truly had an amazing group of women on that team! It also reminded me of a conversation I had with @becchamm recently about truly loving your competitors, become friends with them, support them when they have an amazing race and when they don’t too. You’ll love your sport just a little more. #womensupportingwomen . . . #throwback #collegerunning #d1sports #team #running #crosscountryrunning #womenrunning #womensrunningcommunity #strongwomen #runfast @fastwomen #fastwomen

I had fun the question and answer session yesterday! Most people were interested in injury prevention. You can take a look at my responses in my IG stories and I saved some of the answers in my highlights. Sorry I couldn’t get to them all. I’ll do this again at the end of January if you’d like to follow along again! . . . #womenrunning #running #run #runnerscommunity #trailrunning #runfast #readytorace #trainsmart #runrunrun #runforlife #runitfast #runchat #loverunning #runhappy #instarunners #runnersofinstagram #runnersworld #marathon #instarun #runtoinspire #injuredrunner #injuryprevention #correctiveexercise

I was asked how I correct hip drop, which I answered in my stories. Keep in mind that up to 4 degrees contralateral hip drop is normal so don’t freak out if you see a little movement in the opposite hip when you make contact with the ground. If you have more than four degrees, it should be addressed. This is caused by hip abductor weakness on the opposite side. I would approach from three angles: 1) targeted hip work like side-lying leg lifts (see my piriformis video on YouTube for other ideas), 2)run-specific hip strengthening. We can develop strong hip abductors but get no carryover to run form. This video gives an example of run-specific hip strengthening and 3) run on a treadmill and use a mirror placed in front of the treadmill for visual cueing. Let me know how it goes! . . . #injuryprevention #thelittlethings #injuredrunner #runsmart #strengthtraining #strengthandconditioning #runstrength #runnerswholift #athlete #fixyourform #rungait #gaitanalysis #runner

Runners! Now that I've been working with muscle oxygen sensors for nine months, I'm becoming more interested in using them to guide training sessions. I'm currently doing a little of this work with local runners but would love to have more runners come in for data-driven interval training. When I use the sensors to identify what limits performance, the next step is stressing that limiter to improve performance. Limiters are stressed differently. The sensors offer live feedback about how your body is responding to a workout that is specific to your limiter. The trends tell me when to stop an interval, when recovery is reached so that we can start the next interval, and when to end a workout before digging a hole. This is smart training that results in fewer injuries, less burnout and better race times. This would be similar to hiring me for an hour of personal training. Here's an example: Let's say that I have a runner who hopes to PR at the Mount Washington Road Race. I have identified that they are cardiac-limited during a 5-1-5. At our next appointment, I would loosely design a Mount Washington-specific workout where I had them running repeats at 10-15%. Their compensation pattern is ultimately to vasoconstrict as they fatigue but using the sensors we can avoid this pattern by doing careful ramp up training and ending the interval based on live feedback from the sensors. The ramp up approach reduces muscle tension and avoids their tendency to occlude. On the other hand, if this runner were respiratory-limited, their compensation is to vasodilate so their workout would look completely different. . . . #trainsmart #runcoach #trainingtilt #runnerscommunity #run #running #trainer #runhappy #runnersofinstagram #womenrunningcommunity #trainingforlife #injuryprevention #getstrong

I think one of the biggest mistakes runners make is only incorporating cross-training when they are injured. Here are my stats for 2019. Note - I was lazy about recording my strength so I don't have that number. My guess would be 100 hours? Mileage doesn't matter so I'm only giving time, just like I program training for my runners! Run time: 166 hours EllipitiGO time: 180 hours Days off: 66 The days off will probably sound very high to my friends who are serious athletes. I think it's just right -- one day off every week and then an extended/scheduled rest period from training once this year. My ElliptiGO has saved me in 2019. My old back injury has flared since September (ugh, nerve pain - I hate you so bad!) so I haven't run much in three months. I have said this before but my ElliptiGO is only a possession but it's made my life so full. Happy 2020 everyone! . . . #womenrunning #run #running #trailrunner #mountainrunner #runnermom #raceready #athlete #runnerscommunity #womensrunningcommunity #runlikeagirl #runlikeamother #runhappy #elliptigo #runrunrrun

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