successful running: part 1

SUCCESSFULRUNNING MICHAELSILVA, MS, PT, CSCS

Part 1

Fleshman

McGettigan

Hastings-C

ragg

SmithGregg-Goodman Huddle

“Typical Running Cycle”train race

train harderrace faster

train harder

get hurtignore

train hurterrace poor

speed limpgoogle

DNFsee MD

RestReturn

Repeat

“Typical Running Cycle”train race

train harderrace faster

train harder

get hurtignore

train hurterrace poor

speed limpgoogle

DNFsee MD

RestReturn

Repeat

You never break the cycle

“Better cycle”

Return

Run

Feel Pain

Get Hep

“Better cycle”

Return

Run

Feel Pain

Get Hep

Break the cycle

PR:

Fine line between PR shape & injury

Recovery - Prevention - Maintenance

• Hydrate

• Proper nutrition

• Adequate rest

• Foam roll

• Dynamic warm up

• Motion

• Strength

RPMs

Recovery - Prevention - Maintenance

• Hydrate • Proper nutrition

• Adequate rest

• Foam roll

• Dynamic warm up

• Motion

• Strength

Hydrate

What color is

your urine?

Recovery - Prevention - Maintenance

• Hydrate

• Proper nutrition • Adequate rest

• Foam roll

• Dynamic warm up

• Motion

• Strength

DOES IT ROT?

30 years

Bad

5-7 days

Good

Recovery - Prevention - Maintenance

• Hydrate

• Proper nutrition

• Adequate rest • Foam roll

• Dynamic warm up

• Motion

• Strength

Recovery - Prevention - Maintenance

• Hydrate

• Proper nutrition

• Adequate rest

• Foam roll • Dynamic warm up

• Motion

• Strength

Recovery - Prevention - Maintenance

• Hydrate

• Proper nutrition

• Adequate rest

• Foam roll

• Dynamic warm up • Motion

• Strength

Recovery - Prevention - Maintenance • Hydrate

• Proper nutrition

• Adequate rest

• Foam roll

• Dynamic warm up

• Motion • Strength

Recovery - Prevention - Maintenance • Hydrate

• Proper nutrition

• Adequate rest

• Foam roll

• Dynamic warm up

• Motion

• Strength

Recovery - Prevention - Maintenance • Hydrate

• Proper nutrition

• Adequate rest

• Foam roll

• Dynamic warm up

• Motion

• Strength

NO

RUNstrongCOMPREHENSIVECONDITIONING

FORRUNNERS

www.myrunstrong.com

™

no more than 30 mins. straight

Life Maintenance

Don’t bring it to bed… Sleep 8hrs

Life Maintenance

GET HELP!

You’re gonna be a wicked awesome

runna

to be continued…

MICHAELSILVA, MS, PT, CSCS

mike@foundationperformance.com

physical therapist exercise professional running injury expert

speaker / lecturer