Athletes are often told to eat their bananas. That’s because bananas are not only a good source of carbohydrates for pre- or post-workout fueling, they’re also an excellent source of potassium—422 mg per medium size banana. Potassium is an essential mineral—along with sodium—for nerve impulse transmission, muscle contraction, and water balance. The recommended intake of … [Read more...] about Recipe: Banana Cookies
Today’s Prescribed Workout: A Nap
If you’re like most endurance athletes, the idea of a nap for a workout not only sounds oxymoronic but downright blasphemous. After all, the definition of a workout is “a session of vigorous physical exercise.” And a period of slumber is anything but a session of vigorous physical exercise. But, then again, that is the entire point. As we know from Exercise Physiology 101, … [Read more...] about Today’s Prescribed Workout: A Nap
Video: Eccentric Calf Raises
Raise up with both legs and down with one leg. Stage 1: body weight to flat Stage 2: body weight to drop (done on stair or slant board) Stage 3: progressively add weight in a backpack up to 45-55 pounds … [Read more...] about Video: Eccentric Calf Raises
Video: Achilles Drill for Runners
Stand so that you face a wall two feet away. Keep your entire foot on the ground and allow your body to roll forward at the ankle so that you “fall” into the wall. (Use your hands to stop your chest from hitting the wall.) The goal is to avoid the tendency to push off at the ankle (as you “fall” into the wall). You want to replicate this motion while running. When running, … [Read more...] about Video: Achilles Drill for Runners
Video: Back Extension
Start by lying on the floor in the prone position (face down). Pull your elbows into the rib cage and lift upper body off the ground, leading with the chest. Squeeze the shoulder blades. Return upper body to the ground. Repeat for a designated time (e.g. 20-30 seconds) or number of reps (e.g. 8-12). … [Read more...] about Video: Back Extension