How to Maximize Your Off-Season
Are you ready for that big race that’s right around the corner? Chances are, you don’t have any races or big events within the next few weeks to months. Welcome…
Reading Time: 2mins
| The 10% RuleAs we’re all working on our new years goals, the most important thing is to be consistent Nothing breaks a streak or derails efforts like pain and an injury Unfortunately, overuse injuries aren’t exactly uncommon in endurance sports It’s been estimated that up to 75% of runners incur some kind of running injury every year! One common mistake runners can make while training for a race is doing too much too fast It sounds obvious but it’s harder to implement than it seems How do you know what too much is? Do we just have to wait until something goes wrong? Thankfully not An easy guideline when gradually increasing running mileage is called: The 10% rule The 10% rule = Increase weekly running mileage by no more than 10%For example: If you ran a total of 30 miles LAST week, THIS week you should NOT run more than 33 miles Using this basic math can save you trips to the doctor’s office, thousands of dollars, and most importantly, training time. Now, if you’re mileage is less than 30 miles per week, you can use 20% as your multiplier. That’s been shown to be another safe rate for weekly mileage less than 30. Want to view MY workout history? Want kudos for YOURS? Follow me on Strava! |
| If you have pain or an injury that is preventing you from doing what you love, we should talk. Click the button below to schedule a free discovery call with me and see if we’re a good fit to work together. |
| UPCOMING EVENTS |
| Cycling and Low Back PainA simple remedy to a common problemWhat: Dr. Michael Cortese will be presenting to the Evanston Bike Club on the topic of back pain in cyclists When: TONIGHT @ 7:30pm Where: Evanston Ecology Center |
| Secrets to the Dynamic Warm UpBest way to warm up and cool down after exercisingWhat: Dr. Michael Cortese will be presenting to participants about the topic of warming up and cooling down as it relates to cyclists and runners Who: All are welcomed and encouraged to come! Special interest group Precision Multisport (local triathlon group) will be attending When: Saturday, February 4th @ 4:30pm Where: Fitness Defined, 3938 Church Street, Evanston IL, 60203 |
