Fitness With Karen

Wow! It is so nice to see all of you out there bundled up and ready to take on the frigid temperature. I hope everyone is settling in and feeling comfortable with what you are doing.

Our goal for the next 11 to 15 weeks, depending on which event you are doing with us, is to encourage, educate and get you to the starting line happy and healthy.

As a lot of you know, I have been working out for 30 years and I have never been injured. I learned early on….that a balanced training program is the key. You must CROSS TRAIN and focus on your CORE STRENGTH and UPPER BODY STRENGTH! However, refrain from lateral, stop and go, bounding and high impact activities. Adding certain sports while you are trying to increase your mileage may hurt you. Playing sports like volleyball, tennis and soccer will increase the risk of traumatizing the soft connective tissue that surrounds your knees and ankles.

Be sure to include complete REST DAYS! Over training will lead to injury. You must include STRETCHING! I recommend that you stretch after your workout. A cold muscle is like dry sponge and very hard to work with. A warm muscle is like a wet sponge and a lot easier to work with.

What brought me to all of this? I have been watching and listening to some of you as we tackle some of the “not so fun hills” in our workouts. My recommendation to all of you is very simple. You should try to incorporate cycling, core strength and upper body strength into your training program. And don’t forget to stretch after your workout. Cycling will strengthen your quadriceps and shins. These muscles do not develop as quickly as your calves and hamstrings. Cycling will create a balance between the muscle groups. It will also strengthen your knees, hips and ankle regions.

I guarantee that this activity will reduce the risk of injury and make you a stronger athlete when it comes to tackling the hills. You need to increase your upper body strength. I am so reminded of this on the long workouts when my neck and shoulder muscles begin to ache. It is also an important asset in ascending hills and carrying you through the last miles of your event.

There really is a lot to be said about the fact that your legs will only go as fast as your arms will carry them. You also need to focus on your core strength. All of your movements are powered by your torso…. the abs and back must work together to support the spine, when we sit, stand, bend over to pick up something, exercise and more. The stronger your torso is (the body’s center of power) the stronger you will be as an athlete.

Don’t be a lazy athlete. You will benefit much more from your training if you develop a balanced training program. It’s not just about putting on your walking and running shoes and going out the door. And…you will only get by for so long on no stretching. It will catch up with you.

Boot Camp has arrived! I would like to encourage all of, in joining me on Monday and Thursday evening at 6:30PM at Hope Assembly of God Church. It is located at 175 E. Franklin Street in Centerville. It is just another opportunity for team camaraderie and fun! I hope you will take advantage of this program that will change your body for the better and make you the strongest athlete you are capable of being.

Finally, let’s talk about Hills. There is reason behind the hills that we incorporate into your workouts. I know you all love Schantz! We want you to have to work a little and be reminded that there is room for improvement. We will be doing some hill repeats to help teach you proper form, technique and posture in the near future. Learning how to properly attack the hills will have you all ready for the Heart Mini and Flying Pig weekends.

Let’s have some fun! Be well and remember to live strong! Train smart and continue to make a difference in your lives and others!