Natural Running + Perseverence = A New PR

Let me just start off with this. I am not a “sporty” person. I was never that girl who made all the goals while playing soccer in PE class. I didn’t run around with the boys playing football at recess as I much rather preferred to sit on my trusty bench under a giant, shady tree and read a book. So, as you can imagine, my family was quite surprised when I decided to join my high school cross country team at the beginning of my freshman year. I had no clue what I was getting myself into.

For the entire season, I was always in the back…. always! Every single meet, I was that girl – the one that everyone claps for at the end because even if she got a terrible time, at least she tried.

To be honest, I wasn’t all that ashamed of it because at every meet, my time improved. I was getting faster even though I had to walk a lot. My endurance level was not strong enough yet to last 3.1 miles. At the time, I didn’t know it was due to my lack of muscular endurance and my improper running form.

Natural Running for Cross CountryAs the cross country season neared its end, I was finally able to start keeping up with some of the girls on my team. I remember our last week of practices, and how my coach kept telling me that I had improved a lot since the beginning. I wasn’t where I wanted to be, but I was still improving.

And then the season ended… right as I started to feel like I might be getting good at the sport. So as a result of this, I made it my personal goal to continue to do cross country throughout all 4 years of high school.

Time went on, and as spring rolled around and I decided that I should start training. My mom and I had tried some cross-fit places, but none of them worked for us. Then my mom stumbled upon Amy’s website of AVC Elite Training, and we decided to check out her programs. The first thing she did was schedule an appointment with Amy to examine my running form.

I knew that I was doing something wrong. I had gotten some minor injuries during the XC season, and didn’t want to be injured again due to improper running form. We met with Amy and she had me run around the block a little. She immediately knew what I had to fix. She even told me how to correct my running form and gave me exercises to help improve and perfect it.

2014 Newtons with 5 LugsAmy also ordered me some Newton running shoes. I LOVE them! I still wear them on every run as I feel they are a game changer. Anyway, since that day that I met with Amy every time I would go out for a run, I kept in mind her tips and could feel the difference. I didn’t tire as easily, I could go without stopping for a longer time, and I wasn’t getting hurt.

Around the beginning of summer, my mom and I decided to join Amy’s Group Training Program. I wanted to start getting in shape for the season. I had never experienced a workout like this! Seriously, it was intense.

Functional Fitness Small GroupMy mom and I joined in the middle of the program and all the people there were so strong and had crazy endurance. My mom and I were practically DYING during the sessions, but we kept with it and became stronger each time we trained. Amy got us hooked on FLUID, which helped a lot as we didn’t realize how dehydrated we were and the difference between feeling hydrated and how it helps in our training.

We continued to improve and were eventually able to keep up with the others. I was able to improve my strength and endurance from these work-outs in every way.

At the beginning of August this year, my second season of cross-country began. I am a sophomore currently and I knew that this season would have just as many mountains to climb (both literally and figuratively) as last season.

I still hadn’t perfected my running form as of yet, but was constantly working on it and thinking about trying to improve. I began the season confidently. I went to all the practices and gave it my all.

I was actually able to complete 4 miles without stopping. I was ecstatic! That morning after practice, I was texting my mom practically all day just saying how I was so proud of myself!

Then, first meet rolled around.  I don’t know if I was just really nervous or didn’t drink enough water because I did terrible and felt terrible. I don’t even remember my time, I completely erased it from my memory. It was like 40 something. I had never gone that slow before. I had to stop a couple times which I hadn’t done once during practice.

So… we called up good ol’ Amy who looked at my running form and again was able to point out some things. This time, it was extremely difficult for me to make the changes she suggested in my form. I was so sore from working out muscles I didn’t even know existed. But, as we cross country people are best at… I persevered.

My next meet, which Amy was able to attend, was still in the 40’s (like 40:05 or something like that). It was a better time than my first meet, but still, not at all where I wanted to be at this point, I was getting frustrated. I didn’t understand why I wasn’t improving.

The next week at practice, I made it a goal to keep up with one of the girls on my team. I liked her pace, so I decided to make it my pace (which was way faster than my personal pace, might I add). I was able to keep up with her with the consequence of being totally dead after practice. I think I fell asleep in my chemistry class every day that week, but that’s beside the point.

I decided that I was done with being slow. I was literally mad at the fact that I was always in the back. Amy said that there were a lot of gals that I could certainly run equally as fast as if not faster.

Natural Running PRAll I remember thinking before the race was…”What the heck? What’s the worst that could happen?” When the shot was fired, I ran faster than I ever have. I ran like there was a hot boy in front of me and a creepy guy behind me. I remember thinking, Come on, is that all you got? And I kept in mind all of Amy’s tips about my knees, picking up my feet and all the other tips she provided.

I got a 33:11 at that meet. I improved by 7 minutes in one week!

And all the sudden I discovered a strength and endurance inside me that I didn’t even know existed. My meet after that, I got a 33:01…AND..I wasn’t last! My last meet was just a couple days ago. I ran a 31.

Arizona Natural Running CoachI still cannot believe how much I have improved, and I owe much of it to Amy. She has helped me so much. I cannot even begin to express my gratitude. Her theories and tips work! Like most times with trainers, they tell you things and you’re like YEAH THERE’S NO WAY THAT’S HAPPENING, but she is just amazing with athletes and her knowledge with running is incredible. I am so blessed to have had her help me, it has been immensely beneficial.

Now that I know how to run correctly, have my strength and endurance levels up, and am confident in myself, I can say that I am excited for the next season. I’m going to stick with this thing; turn my weaknesses into strengths.

So let me just end with this. I am a runner. I run. I’m slower than a herd of turtles stampeding through peanut butter, but, I run.

And it can only get better from here. Wish me luck.

~Katy

Looking for a running PR? Meet Mesa Newton Running Coach Amy and get an run analysis and footstrike assessment to discuss your route to natural running success.

Why & How to Stop Heel Striking When You Run

Whether you’re fairly new in taking on the sport of running or a seasoned runner who has been running for many years, chances are you have experienced or will experience some sort of overuse injury. It’s an ongoing story as research shows that about 50% of runners are injured every year.

Heel Strike RunningRunning injuries can occur for different reasons from rotational forces and/or impact, friction, propulsive forces or all of the above.

One of the major causes in experiencing injuries as a runner is due to improper gait and running form. The primary culprit – heel striking.

The Top Five Injuries in Heel Strike Runners

1.  Plantar Fascitis

Painful condition in the arch tendon where it becomes inflamed. Excessive heel striking and impact along with friction of “starting and stopping” leads to straining this arch tendon and actually weakening the strength of the foot.

2.  Patellofemoral Syndrome (aka: Runner’s Knee)

This pain occurs when the patella does not track or move correctly when the knee is straightened or bent.  This can lead to the damaging of surrounding cartilage and tissue underneath the patella where it can be very painful.  Runner’s knee occurs due to heavy impact while running (again heel striking).

3.  Hip and Low Back Pain

Running inefficiently can place strain on the low back and hips. Heel striking can cause a reaction moving up through the kinetic chain in creating huge forces and impact from the joints, muscles, tissues, tendons of the knee, hips and low back.

4.  Calf and Achilles Strains

Pulling or straining a calf muscle and/or the achilles are caused by pushing off  hard every time a stride is taken. These injuries can also be acute if not properly warmed up or using excessive force early in a run. Calf and/or achilles strains and pulls can occur due to fatigued, overworked or over-trained legs.

5. IT Band Syndrome (Iliotibial Band Syndrome)

The IT Band is a very thick and fibrous tissue that attaches to the muscle at the top of the hip and runs down the outside of the thigh connecting to the tibia bone. This can be an extremely painful condition. In essence, the IT band becomes tight due to rotational forces from heel striking with the foot and knee tracking inward instead of straight on.

The Top Four Ways to Prevent Heel Striking Running Injuries

1.  Adopt a Natural Running Gait

The goal is to eliminate the heel strike completely by hitting mid foot with each stride while allowing the heel to settle.

2.  Wear Proper Footwear

low profile running shoeWearing a running shoe with a high heel which creates a high ramp angle sets your body up for disaster. Your body is already thrown out of balance placed into a tilted position with your hips being thrown forward and your back being arched before you even head out the door. Your body will compensate with each step you take in trying to get balanced. In addition, wearing a running shoe that is too cushy will prevent the foot from feeling the ground beneath them. Blocking the feel of the road will prevent the runner from teaching the body how to run naturally and efficiently. Hello injuries!

3.  Keep Your Feet Under Your Center of Mass

It is virtually impossible to heel strike if your feet land right below your center. The minute those feet land in front of your body, the chances of heel striking become far greater.

4.  Work with a (Natural) Running Coach

Seek assistance from a coach who is knowledgeable in helping you make a safe transition from a heel strike gait to a Natural Running gait. It is virtually impossible to drop the heel strike on your own without the help of a professional “eye.”


Running DrillsLooking to enjoy healthy running?
Get help from a Natural Running Coach who provides observations, helpful tips, practice drills and more. Amy can help make the transformation from heel striking to Natural Running less painful to keep you injury free for a lifetime as a runner.

Listen to how it has worked for other AVC Elite Runners.

 

Minimizing the Risk for Piriformis Syndrome

A common disorder that often rear its’ ugly head for athletes is Piriformis Syndrome.

What is Piriformis Syndrome?

Piriformis SyndromeBasically, it is pain created by the piriformis muscle pressing on or into the sciatic nerve. Understanding the causes that lead to Piriformis Syndrome (PS)  is key to managing it and hopefully preventing it in the future.

The Cause of Piriformis Syndrome

The cause of PS basical falls into two categories – biomechanical inefficiencies or overload.

Biomechanical Inefficiencies

Basically, biomechanical inefficiencies relate to muscle imbalances within the body. These imbalances can be in flexibility and strength. They can also be due to faulty body mechanics or in gait disturbances (running or walking with your toes pointed out too far or in), in poor posture, or just how your body moves in general.

Other causes can include spinal issues, improper alignment, tight stiff muscles and or fascia in the low back, hips and buttocks.

Overload

Overload simply means the muscles were worked either too hard or too long without adequate rest and recovery. Below are common examples of overload in addition to some less obvious causes.

  • Going running after spending a few months sitting around, not doing much.
  • Increasing your mileage too quickly – even if you have been running consistently.
  • Increasing interval intensity aggressively – stressing your body when it wasn’t ready.
  • A spur-of-the-moment intense game of tennis or golf with little preparation.
  • Sitting for extended periods of time – whether at a desk, couch, driving or traveling via airplane.

In fact, any form of sitting for extended periods of time will shorten the piriformis muscle which in turn will place pressure on the sciatic nerve. Ouch!

There are other factors that can cause PS, but typically these are main reasons for this most uncomfortable and sometimes very painful conditiob.

PS foam rollingAVC Elite Training continually works on keeping muscles balanced, flexible and strong. In addition, proper recovery and rest is constantly stressed along with being responsible with good home care such as foam rolling.

Piriformis Syndrome doesn’t have to be your destiny if you train smart.

Breaking Bad Self-talk Improves Fitness

I’ve always been active in some way, shape or form, but started to fall into that typical slump where I would find myself making excuses not to exercise, either because I had to rush the kids to their practices, or I had to rush home to make dinner or simply because it was just too hot outside.

I stumbled acrossSide-Squat-Walk Amy by accident when I was supposed to be checking out CrossFit.  I thought to myself “Jackpot, this is exactly what I’ve been looking for!”, then Amy said “CrossFit is across the street,” I was so disappointed, but I went across the street anyway and tried out my one day free trial at CrossFit.

Afterwards, I immediately ran back across the street to AVC Elite Training. It was clear that AVC Elite Training was top notch over what CrossFit had to offer. I just stood there intrigued and so motivated by watching the group train that I knew I had to be part of it. So I joined in May and never looked back.

Double agility ladderI remember watching the group in awe, thinking I could never do the things that they can do, but wanted to so badly. Since I have joined TEAM AVC, I can see my strength and endurance build up each time I train. I’ll admit I still can’t do everything to its fullest, but each session I feel I am getting better, stronger and more proficient in the execution of Amy’s training.

I see all of the incredible results that the other trainees have accomplished in the training which has motivated me to no end to keep on going and to push myself in a positive direction breaking down the “I can’t” attitude and turning it into the “YES I CAN” attitude!

I wish I could explain why I get so excited Sunday night anticipating our Monday morning training so much so that I even lose sleep, but it’s something you would have to experience for yourself. Amy’s training is never the same and never boring.

She takes care of each and every one of us to make sure we don’t over exert ourselves and always reminds us to stay hydrated. She teaches us running techniques and encourages us to take it at our own pace. She monitors our heart rate making it mandatory to wear a heart monitor at all times in our training. She instructs and teaches proper technique and form, keeping our safety in mind at all times.  

Thanks to Amy, I no longer make excuses about not exercising and make my training a priority. It has become a part of my lifestyle now and there’s no turning back. I’ve dropped 10 lbs. (with proper diet of course) and with Amy’s help will continue to build strength and endurance with each class.

Thanks Amy for making such a huge difference in my health and well-being.
~ Sandra M.

Looking to break free of your negative self-talk and discover renewed health and fitness? Be cautious of Crossfit and other fitness fads and find out about your fitness professional. What’s their education? What fitness certifications do they have and who trained them? What do their clients’ say about training with them?  Ask for yourself!

Breaking Bad…Running Habits

Back in 2001 I ran in two marathons for the Leukemia Society. I finished both events but they took their toll on my body. By the time I was done I absolutely hated running.

I swore I would NEVER run again. And I didn’t until about a year or so ago when Amy introduced us to Newton Natural Running. I was very skeptical about this whole natural running thing but because I have the utmost faith in Amy when it comes to my fitness I was willing to give it a try.

What a difference running the natural and correct way can make!  Amy spent a lot of time teaching us the correct form and technique of running.

I had a lot of bad habits that I had to break – can anyone say heal strikes – but with Amy’s expertise, knowledge and patience I learned to recognize and change those bad habits.

Now I run 2–3 times a week and run a minimum distance of 6 miles. The best thing is that I don’t hurt or ache when I’m done, like I did before. That’s the beauty of learning how to run correctly.

I’m not a fast runner but by learning how to run I have significantly improved my pace/time. I am happy to say that today I am a natural runner, and I absolutely LOVE it!

I encourage you to come out and give it try. Amy is an awesome coach and I bet you will be hooked too.

~ Kathy S.

Are you ready to discover the natural runner within you and learn how to run happy? Let Coach Amy teach you proper running form and technique so you too can break any bad habits and discover a newfound love in natural running.