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.

 

Physical, Mind & Body Challenges

View from Catalina TrailWow Catalina!  When Amy announced the 20M and 50K Trail Run-Trek Event on Santa Catalina Island, I was on board from the start. It had been a desire of mine since I heard of AVC Elite Training’s previous experiences there. Amy guided us through the Tough Mudder experience successfully in February 2013 and I was ready for another challenge for 2014!

Amy, our coach and mentor, worked with diligence in creating a trail running and trekking program that would simulate the terrain of the Trans Catalina Trail. Her coaching provided us with an incremental program of increased miles, trail difficulty, in addition to support in all aspects of preparation for this event. Weekly emails informed us on fluid and food intake, trail direction and any outstanding questions. Amy provided throughout hydration and fuel information helping us learn how much and when we needed to consume both.   She provided products that were invaluable for our time on the trail. BONK bars and FLUID drinks were easy to digest and gave me the energy I needed to accomplish increasing miles and time on the trail.

As the weeks advanced so did our miles (and our groans)!  Ten, thirteen, fifteen, miles…oh my! I am a lifelong runner and the most I had ever run in one distance was 13.2 miles (a half-marathon) so one can only imagine how overwhelming a 50K distance would seem not ever completing even half that mileage let alone 31.7 miles!

As the miles increased, so did my two nagging injuries that I have been battling off and on for years. Amy was insistent that I care for them and offered alternatives and possible remedies. I utilized Rock tape, which I had learned about from my Tough Mudder experience with Amy, as well as Sore No More. These were beneficial in coping with my piriformis syndrome and lower back issues. Amy encouraged massage, vibration, foam rolling and checking with my podiatrist to cope with a nagging neuroma that has been plaguing me for quite some time.

The next “gentle nudge” from her  proved beneficial as well. Though resistant at first, I acquiesced to Amy’s suggestion in using trekking poles for our long endurance training Saturday’s in preparation for the super steep climbs that we would be tackling in Catalina.  Trekking-Poles-NewtonsI must admit, I had never used poles before and was skeptical. Amy instructed me on the proper use of the poles and encouraged me to practice carrying them on my runs. She explained how to implement them on super steep climbs for efficiency and economy. These proved to be a lifesaver, as they helped take the pressure off of my injuries and allowed me to complete the required miles on our long endurance trail runs.

Catalina-Boat-RideFinally, the day had come for all of us to head to Catalina Island. Amy made the trip carefree and a success. She arranged for our ferry ride providing terrific accommodations at a lovely boutique hotel which also included breakfast each morning for all of us.

This was so much fun as we had the whole place to ourselves taking up the entire hotel! There was a celebration dinner along with optional dinner arrangements for other nights.

This certainly took the anxiety out of our anticipated Trail Run and Trek, which was challenging and definitely an experience to remember.

Catalina Trail Run FinishAh, the feeling of elation when I completed the 31+ miles, and ran towards those who were camped at a restaurant waiting for us! I must admit, that I was a little tired, but felt great! As with Tough Mudder, I did not experience any debilitating soreness or discomfort, which I know is directly related to the training I received under Amy’s instruction. I can’t emphasize enough, how critical Amy’s method of training has assisted me in completing this challenging goal.

Catalina Training GroupA most significant aspect of this experience is the friendships I have developed and treasure with the AVC Elite Training Family.  My hat is off to you Amy, as you continue to provide not just a physically challenging experience, but one that encourages growth in both mind and body.

I am thrilled to be part of the AVC Elite Training Team!

~Cynthia

Are you ready for a new challenge of mind, body and spirit? Stay tuned for another AVC Elite Special Event coming soon. We promise more adventures are on the way!

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.

Patellofemoral Pain to 50K Feeling Great

When Amy first approached me about the 50k Catalina Island Run and Trek, I was both excited and skeptical. Running 31+ miles in one shot is really intense and frankly I never pictured myself running ultra distances. It wasn’t something that I felt appealed to me, but when Amy explained that she felt I could do it and that the training would get me in the best shape of my life, I was sold! (And let me say….boy was she right about getting into such incredible shape!)

Our very first training run we ran a “time out and back” run which ended up being for me 10 miles. Trail running in East Mesa AZThis was totally crazy since the longest distance I had ever run up to that day was a 5k! I couldn’t believe it when she told us how many miles we ran. From that moment, I was hooked to running especially on the trail. Amy’s constant reminders about proper running form along with all of the valuable and important information and guidance on hydration and nutrition set us up for success.

Then a glitch….About half way into our training season for Catalina I developed runner’s knee. Completing a run was becoming more and more difficult as the pain would hit and prevent me from completing my training runs. I thought for sure this was “the end” and I wasn’t going to be able to hit Catalina Island for my much anticipated 50K trail run.

Amy explained to me that this wasn’t the end, but that I would need to be very proactive in taking care of the issue at hand. She explained how I needed to be diligent about foam rolling my IT band, glutes, legs, etc… not just here and there, but constantly. She stressed this continually to all of us throughout our training emphasizing that we can’t get “lazy” in our home care and recovery and how this is just as important as putting in our training runs. I listened, but just didn’t think it pertained to me.

Soon, I got so tired of coping with this nagging runner’s knee and its hindering my training runs that I knew Running Catalina TrailsI had to do something so I began foam rolling my little heart out. I started to feel some relief. In addition, I grabbed some physical therapy sessions to really focus on getting this taken care of once and for all. By the time Catalina came was I good to go and didn’t just complete the full 50K distance, but completed it very well while feeling great!

Our Catalina adventure went beyond all of my expectations. Amy was very well organized throughout the whole process and especially while in Catalina. Everything was planned and well thought out… Hotel, boat and dinner reservations were made for us, packing lists were printed out, trekking poles were shipped, we had our own rooms with a care package waiting for us, and the list goes on.

Post Catalina Trail 50KHowever, the one thing that I was most impressed with was Amy’s attitude. To organize something like this for 25 people is not an easy task. Amy is a naturally encouraging person and it showed throughout the entire training and event. She TRULY cared about each and every one of us mentally and physically.

Running the Trans Catalina Trail on Catalina Island was a lifetime memory that I will never forget. I would do it again in a heartbeat!

~Kelly D.

Are you ready for a new fitness challenge that exceeds all your expectations and perceived limits? Stay tuned to AVC Elite Training updates for an upcoming announcement and adventure coming soon.

Listen up Runners…You Need Cross Training

Did you know we lose strength and lean body mass at a rate much faster than any of us would like to know? And that is EVEN if you keep running. Running alone can’t stop the loss.

Running in ArizonaKicking off mile after mile isn’t enough stimulus to strengthen the body.  And a resistance or lifting program becomes even more  as the age of the runner increases.

Since running is pretty much a confined movement pattern that tends to ignore our comprehensive athletic skill development, it is important to challenge your total body as a runner.

What does this mean to you as a runner?

It means getting outside of your comfort zone and pushing the limits thru the implementation of diverse movement patterns that engage the body in ALL ways.

How can runners do this?

This is exactly how we train in small group sessions at AVC Elite Training. We continually mix things up, keeping the body challenged through the incorporation of:

  • Strength Work
  • Explosive Work
  • Core Strengthening and Control Work
  • Coordination and Agility Work
  • Balance Work
  • High Level Multi-Plane Work

Why is this important, even for an experienced runner?

Because functional, multidimensional training rewards a runner with:

  1. Decreased Injury Rates

  2. Improved Balance: After all, running is a series of single leg balances.

  3. Improved Speed and Agility: Both contribute to being a more skilled and efficient runner.

  4. Improved Jumping: Improving your spring and minimizing high loading rates that can cause stress fractures: Practice landing softly hitting those plyometrics.

  5. Improved Core Strength: Weaker Core= Weaker Runner

Runners on the Road

So even if you are not a runner or ever care to be, this form of training is beneficial for everyone to maintain a strong, healthy body and metabolism and slow down the aging process. And – above all and – MOST importantly, protecting and improving overall health!

Looking for a PR at your next race? Let Amy show you how AVC Elite Training can be the missing piece in your running training.