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#20 Maximizing Gains, Minimizing Pains: Successful Cross Training and Active Recovery to Make You a Better Runner
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Ever wondered why you can't seem to break through your marathon times despite logging countless miles? Do you find yourself continually battling injuries? Then grab your headphones and get ready to revolutionize your training approach. This episode dives headfirst into the world of cross-training during marathon prep, debunking misconceptions and highlighting the vital role of active recovery.
Join us as we share our personal experiences and hard-earned knowledge about strategically timing strength-building workouts and cross-training sessions to optimize your performance. We uncover the secret power of swimming fitness, discuss the importance of periodization, and even get expert advice from Dr. Herring on why there's no such thing as a recovery run. We also challenge the status quo by discussing the risks of running too often and the importance of listening to your body to prevent injuries.
Finally, we round up with practical tips on body maintenance, including optimal timing for different types of runs, advice on hip extension exercises, and the benefits of swimming for recovery. Listen to valuable insights aimed at endurance athletes, casual runners, and everyone in between. Whether you're training for your first marathon or your fiftieth, you can't afford to miss this episode as it could be the key to unlocking your potential and improving your overall fitness. So tune in, and let's hit the ground running!
Key Run Specific Mobility:
- Cat/Cow Spinal Warm-up
- https://www.youtube.com/watch?v=m1JnDGL7H7Y&list=PLZO-mex6c7t1zkAK3D1F6Sj1LIlsbxiOq&index=11
- Thoracic Mobility:
- https://www.youtube.com/watch?v=_uV2yHzTREE&list=PLZO-mex6c7t1zkAK3D1F6Sj1LIlsbxiOq&index=7
- Brettzel Stretch:
- https://www.youtube.com/watch?v=mhrFHLyMs3g&list=PLZO-mex6c7t1zkAK3D1F6Sj1LIlsbxiOq&index=13
- Lie Leg Over Stretch
- https://www.youtube.com/watch?v=o3MDW1i_XIo&list=PLZO-mex6c7t1zkAK3D1F6Sj1LIlsbxiOq&index=3
- Thread Needle Exercise
- https://www.youtube.com/watch?v=wgff50NResE&list=PLZO-mex6c7t1zkAK3D1F6Sj1LIlsbxiOq&index=12
More Self Care Exercises on Active Recovery + Performance YouTube Channel:
https://www.youtube.com/channel/UCuGQ55rBwXshvOtKiOYJcWA
Chapters
1. #20 Maximizing Gains, Minimizing Pains: Successful Cross Training and Active Recovery to Make You a Better Runner (00:00:00)
2. Sports Medicine and Iron Man Updates (00:00:02)
3. Marathon Recovery and Fitness Cross Training (00:04:40)
4. Optimal Timing for Different Types of Runs (00:17:39)
5. The Benefits of Swimming for Recovery (00:21:49)
6. Recovery Runs and Joint Health (00:31:51)
7. Advice on Recovery and Strength Training (00:36:33)
8. Running's Hip Extension and Core Strength (00:43:46)
9. Strength Training for Endurance Athletes (00:48:19)
10. Optimize Marathon Runner Performance and Recovery (01:01:11)
11. Improving Marathon and Overall Fitness (01:04:52)
12. Optimal Stretching Techniques and Frequency (01:12:00)
13. Take Care of Yourself and Recover (01:19:22)
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