Author Archives: Jaimie-Lee Brown

My beautifully ugly obsession – The good, the bad & the ugly of Ironman Triathlon.

Shark – Bike – Bushfire – Run

Ironman Western Australia – Part 2, The Race Report

So here is, the race report for IM Western Australia.

I tried to keep it short, but the day was just so unbelievable that it was hard. The journey was one I’ll cherish forever. It has shown me strength I never knew I had. I hope you enjoy.

Its been nearly 2 weeks since the big day and I’m still trying to find the words to express how I feel about the whole experience.
It was such a whirlwind from the moment I left Melbourne right through to crossing that finishing line.

I can honestly say that once I hit the first stage of my taper, 2 weeks before the day, I was so proud and confident of what I had achieved over the past 6 months. I was proud of the commitment I had shown to my training, health and overall the whole process. To me getting through the months, weeks and days of training was the hard part. I knew that if I committed to the process, come race day, it would be the easy part.

The week leading in was pretty crusiey, work definitely kept my mind busy. Packing the long list of equipment for the event, then keeping up with short easy sessions to keep the body ticking over. It felt so good to see the body freshen up, to have this amazing fitness I was feeling ready and excited.

We left home for our flight to Perth bright and early on Thursday morning for our expected departure at 8:00am. While we jammed packed ourselves into the taxi; my partner Scott, Coach Katee and her husband Mick with all our luggage plus 3 bikes, we were pumped to go. On the way we all received a text message saying our flight has been delayed. Cool, no worries, 2 hours is nothing. Upon arrival at the airport when checking in we were then told our plane had mechanical issues and we were being redirect to Sydney with now a 4 hour delay. Not ideal, but ok what can you do. After getting through all that we sat down to enjoy our coffee when Scott received a text to state we were required to now board a flight to Canberra within 20mins of it leaving. WHAT! After confusion and no answers as to why we were headed there, we were on our way. No word of what was happening with our luggage. We landed in Canberra and still they were unable to tell us what was going on, other than we weren’t flying to Perth until 7:00pm.

So 10 hours now to burn in the Australian Capital Territory.
I remember reading in my notes on my training program the instructions for Thursday were to keep cool, hydrated and off my feet. Turns out we spent the day touring around on our feet and very stressed as we still didn’t know where the luggage was.

A phone call from my coach when she had landed in Perth (the flight we were supposed to be on also) made my day. She was standing at the conveyer belt in Perth with our bags and Mick had collect my bike. PHEWWW!!!

Finally boarding the plane to Perth, we were delayed another hour. Ahh what the hell is another hour hey?! Scott and I finally made in to our motel in Perth at 1:00am.

Friday we made the 3 hour trip down to Busselton, south of Perth. I just couldn’t wait to get there. As soon as we arrived I was straight down to the expo to check myself in. This was like no other check in I’ve experienced. As I was a ‘first timer’ the beautiful volunteer called out to the others and next thing they are all cheering and ringing their cow bells. It was an incredible feeling. They too were as excited as me. I signed my life away, got weighed and was on my way. Straight to the merchandise tent. Quick look through we then went to check out the famous jetty. It was BEAUTIFUL! Just like the photos. The vibes around the town were amazing, I’ll never forget it.

That afternoon a few of us went for a quick spin on our bikes to check they were all good from the flight and to have a quick look over the bike course. It was my first taste of the imfafous Busselton wind. Boy it was strong. But hey, I had plenty of training in wind. That wasn’t going to make me worried.

Saturday was a busy day. Our Tri club, Holistic Endurance got together to do a swim, ride and run. The water was stunning, seeing star fish, turtles, sting rays and even a dolphin swimming underneath us. The water was cool, calm and clear. I couldn’t wait to be out there swimming around the jetty. Off on our ride, it was hot already. Again an insight into what we would be facing on Sunday. A chance then to run on the course, along the coast. Not only did this help settle the nerves but it also made the fire in my belly burn big for what was about to come.

After what felt like forever packing all my gear in to appropriate bags, one allocated for all my bike gear the second for my run gear. Plus two bags for special needs that would I would have access to on the bike and run course if i needed. We set off to drop my beloved bike and gear into transition.

From there outside it was like trying to find a needle in a hay bail, there were bikes everywhere! I loved seeing so many people wanting to achieve the same thing I did. Transition is actually very carefully organised, numbered and labelled. The time spent in transition I was able to visualise how it was going to work, where to enter, where to exit. Also have I mentioned how amazing the volunteers are? They were everywhere being so helpful.
After that, everything was completed there was nothing else to do other than relax. Everything was done. Such a strange feeling, something I had been waiting to feel for such a long time. This was it.

A quick visit to see the boss Luke and his family who had flown over to spectate (how cool is that but the way) definitely helped distract me from what could happen on Sunday. Chatting about the whole process of what we had been through and what lay ahead of me, it was such a good time to reflect.

It certainly was an early night for me, I was always curious if I’d get much sleep the night before and Ironman, as in past before previous events, this has not been the case. Turns out I slept like a log!

Waking up at 4:00am, the day was FINALLY here. I remember Scott turning over and saying “Its your Christmas Day.” He was so right, everything I has dreamed about doing was about to unfold.

Well at least I thought it was…

We arrived at the the event and there were people everywhere! I walked straight into transition and dropped all my food, water/electrolytes off at my bike. All was good. I then started hearing announcements being made over the speaker that there had been a shark sighting at the jetty. WHAT THE HELL! Were they serious? Surely not, surely they would scare it off and we would be on our way, this is my Ironman Day. When no announcements had been made the vibes in transitions were getting worse, people talking about what might or might not happen. All we were told was to stay at our bikes until further notice. I remember looking down at my watch and it was nearly 7:00am (our start time) and starting to get anxious, this was our start time we should be in the water, how I thought the day would unfold wasn’t going to plan.

We were finally told that the swim was NOT going ahead. I was honestly devastated! Surely the shark would leave once we all started?

So new plan, we would start on the beach front and every 6 seconds, 2 people were allowed to start. This was to ease the congestion in transition and on the roads. My friend and I waited out in the sun for over an hour. That sun was beaming down on us, it was hot and I was beginning to get hungry. This didn’t make me feel positive at all. I made a new plan for my nutrition, for when I finally got to my bike. 2 hours after our original start time I was out on the bike, it was now 9:00am.

This was the best feeling ever getting out there, we had finally started. I was doing an Ironman.
The first 90km I was having the time of my life, speed was good, nutrition and hydration perfect. I was back to the 90km turn around point in no time. Seeing Scott an my best friend Sara was the best feeling ever. It was definitely heating up though, I was collecting water bottles at each aid station and pouring it over my head, face and back to try and keep cool.

There is about 20km on the bike where I have no recollection of what happened. What I do remember is looking down at my Garmin and it said 110km, from that point on I was in trouble. I started to feel really sick in the stomach. My water was hot, my food melting. Nothing I put in my mouth was satisfying me. I still had 70km to go.

Approaching the 135km mark I start to see a lot of smoke coming from a fire, I thought to myself how strange it was that they were allowed to burn off on such a hot day?! As I came closer to the 135k turn around, someone was calling my name. I couldn’t make out who it was, I was starting to feel so delusional. First I thought it was Scott, it couldn’t be. As I got closer I could see it was my boss Luke and his wife Lisa. They were cheering so loud for me, I was thinking so myself, stop cheering, stop it. As I turned the point I looked over to Lisa and told her I was really sick. She could see it in my face that this was not one word of a lie.

Little did I know that the smoke I had seen earlier was coming from an out of control bush fire. It was headed very close to the bike course. The heat it was projecting towards us was unbearable. Later I found out that it clocked 40 degrees out on those roads.

Nothing improved on the bike, passing aid stations to collect water bottles that were just as hot as the ones I already had. It had nearly been 1.5 hours with me vomiting and unable to keep anything in. I had vomited all over myself, over my bike, still riding. This was bad. I pulled over and this beautiful man stopped to ask if I was ok, he could see I was unwell. I didn’t know what I needed, nothing was working. He offered to get the ambulance, I knew that if he did get them, my day was done. I wasn’t ready to quit yet. I managed to tell him I needed to get back to transition. That was now my goal, it was all I could focus on. He told me to get on my bike and follow him back. So I did. His direction was what I needed, I was unable to make a rational decision. I was finally making my way back to what I thought was transition. In the distance I could see my coach and other athletes from Holistic Endurance, cheering for me like crazy. Again in my mind I was telling them to stop, I was failing, don’t be happy for me! I pulled in as I thought it was transition, got off my bike I was really distressed as I could not cool myself down. I felt like I was cooked from the inside out. I explained what had happened as best I could, I didn’t know what to do. This part is a bit of daze to me, but I remember Coach Katee saying to me, the choice to continue was mine and she would support me with whatever I decided. The look in her eyes, I knew it wasn’t good. She gave me a bottle of crisp mineral water that was so cold that I wanted to skull, but knew I had to sip or it would come up. She also gave me very clear instructions what to do next. To get to transition, cool down by standing under the hose, eat and drink something. And most importantly, that I had this!

I got to transition and Scott was there on the sideline, I couldn’t even look at him, I was so disappointment with myself, I knew I had let him, my coach myself and everyone back home down. I hated this! The volunteers took my bike and I wobbled over to the guy with the hose and I stood there while he sprayed me down from head to toe. This was heaven. I walked over to get my run bag and got organised. The volunteers gave me iced water and help me put it down the back of my top and under my cap. Part of me didn’t want to run, how could I possible get through a marathon? I had been vomiting the past 2 hours. I remember looking around and there were girls everywhere looking as sick as I was. Some vomiting, some crying, some encouraging us saying we could do it. One girl close to me was hysterical, she was so distressed with the whole situation. It actually made me feel uncomfortable. I had to get out there and at least try. I walked out and again got hosed down with water, then spotted a familiar face. Mick (coach Katee’s husband) he had followed me in since seeing me get off the bike. I can’t remember exactly what he said, but I know it was encouraging. Katee and him both believed in me that I could at least try.

So I did, off I went. Out on the run! The crowd along the beach as just insane. The vibes they were giving me made me forget about the past 6 horrendous hours, I was doing this. I was going to give it my all. They were cheering my name, hi fiving and running alongside me. An incredible experience. I got to the first aid station where I took a piece of watermelon, it was the best tasting watermelon I’ve ever had. Finally something that my body would take! The next thing I knew I was passing through more and more aid stations. One of my favourite parts of the run was seeing Katee and the HE crew, I was smiling (and probably crying) I could see the joy in them that I hadn’t given up. I was doing this. It gave me so much strength to keep pushing.

I then saw another another spectator/friend Paul who was on this bike motivating us along the path. He rode alongside me for what felt like eternity. Constantly checking in, telling me to pick it up. He distracted me from the pain I was in. My body was hurting and I was still burning hot.

The minutes, the hours and the KM’s passed, the sun was setting and I was just focusing on the next thing. Get to the aid station, pass that KM. The tiniest goals, felt like the biggest. But ticking them off gave me more strength, it was rewarding. I needed to keep distracted.

On the final 3km of the run I could see a friend ahead, Shelly. I’ve know her as long as I’ve been in the triathlon world, she was walking. I needed to get to her. I did, I told her we had to get to the finish line, we were nearly there. We ran/walked that last 2km before finally hitting the beginning of the finishing shoot. We were there.

I cannot explain the thrill of it, running down that red carpet, lights flashing, the tunes pumping, people cheering for me! I wanted to stop and just watch, take it all in. I wanted this moment to last forever, but I also wanted this whole experience to end. I was hurting.
I could see my name on the top of the finish line banner, Pete Murray calling my name. It was everything I had imagined, however the feelings were 100% sweeter. I had finished. I did it!

A volunteer grabbed me and asked if I was ok, I had no idea if I was. I could see Scott, Katee and the support crew by the sideline, they gave me my finishers towel and walked over to them. Katee had my medal and she out it over my head and hugged me.

I had finished, it was over.

By this stage I was very emotional, seeing everyone so happy for me. I was so happy for me. I have never felt so proud of myself, than what I was feeling in that moment. I had beaten all the demons in my head, I had delt with all the curveballs that were thrown to us, I had overcome the thought that I was going to give up while out on the bike. But, I didn’t.

I DID IT!

It was hard to comprehend what had happened across the day, the sharks, the bushfire, the heat. Everything was/is a blur. But I know I am so pound of myself for finishing what I had started.

The following day it was important to debrief. I had said I was never doing it again. That I was done. After many chats and reminiscing, I found out that over 700 athletes (from 2,600 including the 70.3 athletes) pulled from the event. That someone hit a kangaroo on the bike (could this be anymore Australian). That temperature were much higher than what was predicted, much higher, 36 by 12:00pm.

That the conditions we were faced with were very challenging, some saying worse than Kona.
This helped me not be so hard on myself, sure my times were slower than anticipated, but I did the day as best as I could. I nailed the training leading in and looking back, it was the experience of a life time.

So my response has now changed when people ask if I’ll do it again. From “never again,” to “Cya in May at Cairns Ironman.”

I want to experience the whole thing, swim, bike and run. I will not stop to I am an Ironman.

So, my quest to become an Ironman continues.

I CAN AND I WILL BE AN IRONMAN

The top 3 things you need to know to set your goals and achieve success.

RevoPT Trainer Jaimie is a long course triathlon competitor and an expert in how to set goals in both the long and short term to ensure that you will be successful.

She is a massive believer in following a process as it has helped her in her journey to become an Ironman athlete who trains with Holistic Endurance.

Jaimie believes that a goal is something that you can’t stop thinking about, something that motivates you every single day to get out of bed every morning to get it done!

We hope you read on and enjoy insight into goal setting and that it spurs you onto bigger things in your own life.

*Don’t miss the awesome bonus offer listed at the bottom of this post!

The three crucial steps in setting your goals.

1. Be a goal digger –

Setting goals helps you paint a clear picture of what you are wanting to achieve. However setting a goal needs to be done in a ‘smart’ way. That way you understand exactly what it is you want to achieve. Determining why you want to achieve a particular goal will be the underlining factor that is going to help keep you accountable, especially when things begin to get tough. Knowing your ‘why’ or ‘purpose’ for doing something can sometimes be tough to figure out, but once you do, your reasoning will be clear from the start of your training allowing you to pursue your goal unimpeded.  This will aid with motivation to ensure youreach your goal. When setting a goal its crucial to keep in mind the following-

Make It Specific: Who, What, Where, When, Why, Which – what exactly is it you want to achieve? Loose the fluff around what you want to do by making it specific. Instead of saying you want to lose weight, say ‘I want to lose 4kg’ Or instead of saying I want to get fit, define to yourself what fit actually means to you? Fit can mean many different things across the board, but if the definition of fit is clear to you then it is personal, therefore you are more likely to chip away at it.

Make it Measurable: From A to B – How can you measure your progress to keep you on track of reaching your goal? When setting a goal we need to have benchmarks during the process to keep us on track. These are generally smaller milestones which contribute to the end goal. For example, if your goal is to run a marathon, you might enter in a 5km or 10km and then onto a 21km fun run as part of training plan and progress.

Make It Achievable: How – Ensure your goal is reasonable, don’t set the standard so far out of reach that you begin to put too much pressure on yourself to get it done in such a short amount of time. Also give yourself credit, don’t set the standard to low for yourself so that it’s a walk in the park. Find that sweet spot.

Be Realistic: Worthwhile – Is this goal worthwhile doing for you? How are you going to feel after completing it? Making sure this goal is consistent with other factors in your life that will help support your short and long term plans. This part of your goal planning ties in perfectly with your ‘why’!

Be Timely: When – When do you want to have this goal achieved by? Make this concrete! Is it something that can be achieved within a week, month, year? Ensure you have given yourself sufficient time to do it but not also not cutting yourself to short with an unrealistic time frame.

2. Find your tribe –

‘Find your tribe and love them hard’ This is a very important when setting goals. By surrounding yourself with people who will help you achieve your goals or have the same interest as you will naturally lift you up and encourage you to keep on track. They are the people you can go to if things are getting tough, they will help push you in the right direction.

Like they say, you become more like the 5 people you spend the most time around. So surround yourself with the people who you want to be like. Then work your butt off.

Your goal will dictate your tribe. Some examples of people you may need in your tribe and how to find them include;

– Tell the world your goal; lets be honest the more people who know your goals the better. Having the support from family, friends, colleges is going to make the journey more successful. And you may even get people join you!

– Seeking a professional; having an expert in the field is going to accelerate the process. Having someone look over what you are doing is going to avoid a lot of the trial and error. Find someone who has already made the mistakes so you won’t need to. This also creates another layer of accountability when you have someone who is putting in just as much work into the equation as you are. They’ll help to keep you honest.

3. Every day may not be good, but there is something good in every day –

Lets be real here, as much as we would love to have the greatest day EVERY day, there are going to be sessions, or times, or moments, days, or nights, even weeks (if we let it) where stuff just gets in the way. Where our plan of attack to crush our goals start to crumble. But hey, that’s just life, things happen that are completely out of our control. But what we do have control of is how we deal with it. Changing the way we see something can completely change our behaviour and emotion attached to our goal.

For example – work is really stressful and you miss multiple sessions that you have scheduled for the week. This can be frustrating as you are trying to make positive changes in your life. Instead of getting upset or frustrated about it, accept that work is busy, but because you missed the class, always keep a pair of runners in the car and put them on and get out the door for a 20min walk instead before you get home. It may not be a class at here at RevoPT, but at least you got out for a walk in the fresh air instead. You’ll feel much better than if you had done nothing at all. Plan the following day out so you are as prepared as possible and are able to leave work on time to get to the next class.

When things begin to really start to get tough, you may even begin to be questioning yourself. During this time it is really important to look back at your original goal and the reason ‘why’ you want to achieve it. What was the purpose of this goal. If the why is strong enough it will motivate you to keep on going and give you the strength to push these obstacles aside!

RevoPT Trainer: Jaimie-Lee Brown

For Jaimie-Lee, being fit is about finding balance. Having goals is great, but Jamie-Lee believes that health comes from more than PB’s and strict diets. It comes from training hard and resting well, making time for work and play and enjoying nutritious foods and naughty ones.

Growing up, Jaimie-Lee was never a keen runner and struggled to get through 5km. Now, she runs Marathons and competes in Triathlons.

Exercise has changed Jamie-Lee’s life. After spending years helping others find their best-self, she took the time to find her own and believes that’s a feeling everyone deserves.

You can learn a little more about Jaimie on her full personal trainer profile on our website here: revo.pt/jaimieleebrown

FREE GOAL SETTING COACHING

Reply directly to this email to request your FREE Goal setting appointment with Jaimie-Lee.

Jaimie will break down where you are at the moment and help you to develop a plane to help to get to where you need to be.

Don’t miss this opportunity to kick off your fitness journey with help from one of the best in the business.

We look forward to hearing from you.

The 5 exercises you MUST being doing if you want to be an injury free runner.

Strength Training for endurance athletes is a must.

Here at RevoPT we have a HUGE focus on Strength Training for endurance athletes, from runners, to cyclists and triathletes.

So often we are hear stories or meet clients who have battled through an ongoing injury while doing the one thing they love most.

Why? Because injury occurs when your body’s mechanics is out of alignment. How does your body become out of alignment? When we repeatedly use the same muscles and movement patterns over and over again we cause wear and tear not only on our muscles but the tendons, ligaments, joints and bones required for that movement pattern. This kind of damage leads to pain and inflammation which over time can lead to loss of function or in fact further injury and decreased performance.

We believe endurance athletes need to have strong, ridged and robust bodies to bullet proof them from injury so that they can enjoy more of what makes them happy. How do we manage all of that? Through a structured strength training program which takes into consideration current training volume, mobility, load, sets and reps and race schedule. When this is done correctly and at the right times throughout your training program, resistance training can enhance your performance as well and helping you prevent injury.

One of the most common questions we are asked is exactly what exercises you should be doing to keep your body strong and avoid the break down of muscle tissue and reduction in range of motion long term endurance training can cause?

Below is an outline of our top 5 exercises to help create balanced, bulletproof bodies. Performing exercises which target multiple muscles groups and joints helps enable more recruitment throughout the movement.

As with all programming there should never be a one size fits all approach, so please reach out if you’re looking to have something customised specifically for you.

Keep reading below for our individualised online programming options that we can use to come up with something 100% customised for you.

1. The Squat

Why you should include the Squat

– Improve knee stability; strengthening the muscles around the knee will help keep knee in alignment, while also strengthening the ligaments around the joint to provide further stability. Building up the muscle around the knee will help contribute to the prevention of knee damage due to wear and tear.

– Increase power; performing squats will increase strength within your legs, therefore when running it will allow you to run faster on flats and faster up hill

– Greater body awareness; unfortunately running injuries generally occur when we become fatigued and our form begins to change. Practicing squats helps to identify the feeling of incorrect technique and improve our proprioception. It might be the knees collapsing inwards, similar to when we are running under fatigue or if the chest is dropping too far forward.

Having a good sense of body awareness while squatting can help correct these habits that occur while out running.

2. Deadlift

Why you should include the Deadlift (hip hinge)

– Forward lean; learning the technique of the hip hinge transfers across to your running stride as it helps strengthen the glutes and hamstrings. The hinging motion helps to create a strong hip drive to propel us forward

– Balancing the body; high volumes of running per week puts a great deal of load through the front parts of the body i.e. quads, knees, hip flexors, this can cause an imbalance from the front to the back of the body. The hip hinge movement primarily uses the hamstring, glutes and back therefore creating symmetry throughout the body.

3. Pallof Press

Why you should include the Pallof Press

– Increase core strength; the pallof press targets the whole core while also including working the shoulders and hips

– Functional; the purpose of the pallof press is to develop core strength directly transferrable to running. Unlike some abdominal exercises it trains the core to it’s true primary function – to act as a stabiliser connecting the upper and the lower body when moving.

4. The Kettlebell

Why you should include kettlebell swing

– Hip extension; the kettlebell swing reinforces hip extension within movement, greater power can be created during this moment

– Explosive; the movement involves quick and explosive movements which increases heart rate, muscle strength and power, core and posture activation.

– Unlike other power based movements which can cause additional stress to a runners joints the kettle swing is a relatively low impact movement

5. The TRX Row

Why you should include TRX Row

– Improves posture; towards the end of your session is generally when the posture can change, we begin to lose our form under fatigue.

The TRX Row helps strengthen the upper back muscles so that when we become to the end of the run we have the strength to keep form throughout the whole session, finishing looking and feeling strong.

If you’re really wanting to take your strength training as an endurance athlete to the next level we want to help you.

We run three dedicated Strength Training sessions each and every week specifically for endurance athletes, mostly runners.

In these sessions I guides athletes through a specialised and individualised program that will help you to bullet proof your body and prepared you for the rigours of endurance training and competition.

This is crucial if you’re a runner, triathlete or cyclist that is wanting to stay in one piece.

Is South Melbourne to hard for you to get to on a regular basis? Are you not from Melbourne?

We’ve got you!

We now offer online programming just for people like you.

As the endurance specialist from RevoPT I look forward to hearing form you and helping you to stay injury free and perform better.

– Jaimie-Lee Brown

Love to run

Running, you either love it or you don’t.

My top 5 tips become a more efficient runner.

At the end of the day we were all born to run. I’m sure you’ve heard people say “You are going to ruin your knees from running” or “Humans aren’t designed to run long distance”

Well in actual fact, if you look back through evolution, humans evolved from the Ape-like ancestors where food did not come from the pantry, or from the supermarket or from take away. They had to hunt, gather and scavenge their food to survive. In order to live in this world, being able to run (and fast for that matter) was what would keep you being the fairest of them all. 

So, to skip through the years of evolution to where we are today, we are basically living in a world where we are sedentary. Where we no longer have to hunt, gather or scavenge our food which would require us to run lots KM a time to get our food. Now it is quite literally all at our fingertips. Because of this, when are required to run, it can feel unnatural or hard. We feel out of breath, like our lunges are burning. Or our joints hurt or overtime which can ofter result in us developing an injury. 

This is where I’m hoping my blog will help you to avoid feeling like you are “not a runner” 

I am totally guilty of saying it myself. It wasn’t until I really started reading about running and taking part in run workshops with video analysis, where I’ve really started to understand how I can be more efficient. Once I understood how to run, rather than just running it begins to feel effortless.

I am going to share with you  top 5 tips to become a more efficient runner. I will explain the tip, how to do it and why you should include it into your running session. 

TIP # 1 – Activation & Stimulation

The What – Activation and stimulation prior to running helps prepare the body for the run. It gives the joints, muscles and tendons a chance to loosen up, while increasing the blood flow and heart rate. The purpose is to replicate the movements you want to preform during the run. 

The Why – Activation prior to exercise, especially running is key to injury prevention. Spending 5-10mins activating the correct muscles groups will help you become more efficient. The correct muscle groups will be firing  therefore you wont be overloading certain muscles groups which cant contribute to injury. 

The How – 

Glute Bridge 2×10

Glute Bridge Bottom

Glute Bridge Top

Hip Hinge 2 x10 each side

Hip Hinge Front View

Hip Hinge Side View

Calf Raise 2×10 each side

Runner's Calf Raise

A-Skip 2x20M

A Skip 2

TIP # 2 – Cadence

The What – Cadence is the number of steps a runner takes per minute (SPM). Its the most common metric used to measure running form. 

The Why – The shorter the stride length and the quicker your stride rate, the faster and better you will run. If you have a low cadence, you will likely have a long stride. This is commonly known as ‘over striding’ Runners who over stride tend to lock their knees and slam their heels to the ground on every step. This will slow you down as it creates a bouncy gait, while also putting extra pressure through the joints and muscles. 

The How – By increasing your cadence you are moving your feet faster, you are changing the positioning of where your foot lands. It promotes your foot landing underneath you, in your centre of gravity. This naturally increases your turn over which means less energy moving up and bound from the bounding. 

Ideally you want to be aiming for at last 180 steps per minute. Set a timer for 1 minute and without changing your running pace count every step with that minute. From there you can adjust your cadence. 

TIP # 3 – Body Positioning 

The What – Body positioning can often be overlooked, as many people believe we all have our own running style. This is correct but there are tips to help us become more efficient in the way we position our body. 

The Why – Running with good body positioning will help eliminate injury and also improve your efficiency over time. 

The How – Running tall; by keeping you spine long with your shoulders back/relaxed and leaning forward from the ankles rather than breaking from the hips.

Torso facing forwards and stable; this will help eliminate wasted energy from the hips/head/arms bouncing from side to side. Keeping everything parallel to each other.

Stay relaxed throughout the body; keep the muscles groups which are not directly involved in running relaxed such as the hands, shoulders, neck, jaw and facial muscles.

TIP # 4 – Strength Training

The What – Also know as cross training in a runners training plan, where weighted or body weight exercises are used to help strengthen the joints, tendons, ligaments and muscles. 

The Why – Unfortunately, it is common for runners to avoid strength training in their program as there is a theory they’ve been taught they just need to run to get faster or improve their distance. That incorporating strength training will bulk them up and eventually slow them down. The main benefit for strength training for runners is for injury prevention. It helps improve structural weakness in the body and can actually eliminate the chance of overuse injury. 

The How – Choosing a program with compound exercises which target multiple muscle groups at once such as squats, deadlifts, chin ups, overhead press and bench press are a good start. 

TIP # 5 – Recovery & Maintenance

The What – Just like you would keep up regular maintenance on your car to help it run smoothly, it is importance to do the same with your body. Recovery from running can be a number of different modes so it is important not to just stick with one method. Recovery begins from the moment the run is finished until the next session. It can play a huge role in the performance of the next session.

The Why – Keeping up the recovery and maintenance will enhance our performance as our bodies are well rested and refuelled. It keeps our joints and muscles mobile to eliminate the chance of injury.

The How – Stretching, foam rolling, trigger point, compression, good nutrition, sleep, flexibility and mobility are many of the modes I use and would recommend to recover from running. 

In conclusion there is a real beauty to running as it can be done anywhere all you need is a pair of runners. There are so many truely amazing places to run and the sights you see on foot can be pretty spectacular. 

Being persistent with with running technique will be the key to improving efficiency. This takes time but making small changes can make a big difference in the big picture. 

I hope this blog has given you some key points to take away and hopefully help with you becoming a more efficient runner just like it has helped me.

Remember we were all born to run.

Happy running,

Jaimie Lee

Stretching to Aid Recovery and Enhance Future Performance

Have you ever woken up the day after a big workout and can barely lift the legs because they are so sore, or gone for a run and your hamstrings feel so tight they could tare? Do your hips feel so locked up that they are causing you pain? Are your shoulders beginning to curl inwards causing a rounded look that is hindering your posture and the way you stand? Chronic, nagging aching muscles and joint pain?

If you answered yes to any of the following questions, think back to your last session and what you did to finish off the workout. Did you leave the gym straight away, jump in the car and smashed down a protein shake? Or did you spend some time stretching your muscles to help aid their recovery. Stretching is the perfect way to aid pain relief and even prevent is occurring again.

Todays blog post is all about the importance of stretching after your workout to ensure you are optimising your recovery. If our muscles are not properly recovered before the next workout, then you could be putting your muscles under stress which can increase your chance of injury. If stretching does not occur after workout, the muscles become short leaving you feeling stiff and tight, generally the day after that workout. This is a good indication that you need to stretch more or for longer after each workout.

So what are we actually doing when we stretch? When we stretch we are focusing on the muscle and where the tendons meet the muscles.  By stretching a particular muscle group, you are lengthening the muscle out, the muscle can stretch out to nearly do double its size. While the tendons, if they are over stretched can actually become damaged. The stretch begins in the middle of the muscle belly right out to the tendon. In order to reach the whole length of the muscle, it is recommended to hold the stretch for up to 60 seconds. A gentle stretch allows the muscle to relax, letting it release which in fact stimulates the muscle to grow longer. If we over stretch it can have an opposite affect and cause damage by tearing the muscle tissue or create an inflammatory response. During the stretching phase of your workout there should be no pain or discomfort in your muscles. If you are experiencing discomfort it would be recommended to check with one of our staff to ensure you are completing the stretch correctly. It could be as simple as reducing the range of movement (ROM) or guiding you into the correct position to gain the most out of the stretch. Also working alongside an allied health professional like a Physiotherapist or Myotherapist will aid in your overall performance.

Not only will stretching aid your recovery from your workout, leaving you feeling lengthened and relaxed, it will also help with increasing the flexibility within your body. Whether you think you are flexible or not, stretching is going to benefit you if you try; weak muscles will strengthen, while tight muscles will lengthen. Having greater flexibility within your body is going to benefit you greatly. Your ROM in your workouts is going to enhance, your posture will become more upright as you will stand taller becoming more aware of the alignment of your body. There is less stress on the joints within your body as the muscles are not tight,  every day activities become easier are their is less pain within the body.

As we continue to age, our flexibility is is one of the first things to go as we continue with adulthood. In order to remain flexible and continue to perform at our best, we need to be on top of our stretching after our workouts.

If you haven’t already, you can purchase our Stretching and Flexibility Ebook by clicking on the following link. This is easily accessible on computer, iPads or iPhones. All you need to do is download the free Kinder App through iTunes. This will ensure you can have access to the stretching and flexibility exercise anywhere, anytime. NO EXCUSES!

 

Pre Exercise Activation and Warm Up is the ideal way to prevent injury.

Those of you who come to Revolution will have walked passed the big display of pre- exercise activation and mobility exercises plastered on the wall. Why do we have them up there and/or why should we do them? Glad you asked.

Today’s blog is all about what is pre-activation and warm up, and most importantly why we should perform them.

We all live busy lifestyles, therefore when it comes to exercise we can sometimes be limited to the time we can allocate to ensure we are keeping active. If we are going to cut something out of our session it is generally going to be the activation or warm up phase to ensure we are getting the important stuff done, like lifting those weights.

For the early risers whom come in, generally just woken up from a nice big sleep or for the night owls on the opposite end of the day, who will have had a busy day at work,
possibly spending most of the day either sitting at a desk or in the car, resulting in our
muscles becoming inactive or shortened, that feeling of being stiff or tight in certain areas. The most common areas for people are the hip flexors, neck, lower back, chest and shoulders. Balance, stability and range of motion (ROM) will all improve whilst exercising, as well as avoiding injury however, the opposite will occur if we do not activate these areas.

Therefore when we are about to perform any kind of exercise it is crucial that we include some pre exercise activation exercises or ‘warm up’ to ensure we do not injure those tight or short muscles.

Completing such activation exercise helps you to identify and work on individual instabilities, weakness or tightness which may be causing further pain of impairing your range of movement in certain exercises.

So next time you are about to start any kind of exercise it’s important to begin with a general warm up, for example cardiovascular exercise like running, rowing, the bike or ski. This will get the blood flowing throughout the body and start to increase your heart rate. It is important in the warm up phase to not over do it, so much that there isn’t anything left in the tank. The time spent on this phase is around 5 – 10 minutes.
Normally each workout is going to be working different parts of the body in each session, therefore the types of activation exercises you choose can be different. Working through the whole activation book would be very time consuming, therefore look at your workout and work out which of the major muscles groups you are going to be working.

Concentrate on areas you feel particularly tight or any of your body which you feel may need improvement in. Work through the motion slowly and to your fullest range of motion. If you are struggling to get into the position, ask our staff to help guide you. However if you are feeling pain or are struggling to perform the exercise with good form we strongly suggest to consult with an allied health profession such as a Myotherapist or Physiotherapist. Working along side them, whilst continuing stretching and activation will over time improve your range of motion in that effect area.
Once you have activated all the working muscles, its now time for the fun part the workout! Dedicating 10-15 minutes of activation and warming up is going to benefit your entire workout in more ways than one. Your range of motion is going to greater than what it was before your started, the muscles are going to be warm which means there is less chance of them tearing or injury and most importantly your performance is going to benefit greatly, which means reaching those goals safely!
If you haven’t already, you can purchase our Activation and Mobility Ebook by clicking on the following link. This is easily accessible on computer, iPads or iPhones. All you need to do is download the free Kinder App through iTunes. This will ensure you can have access to the activation and mobility exercise anywhere, anytime. NO EXCUSES!