• Team VersaMC

Stop Training in the SHIT Zone





Hitting The “Wall”


Finding a running coach was likely low on the priority list when you first began running.  It’s fairly easy to jump on the treadmill or head outside for a few easy km’s. Perhaps you tried to finish a certain route a little faster each day, or slowly expand your route.  At some point, you might have downloaded a program off the internet to follow to give your training more direction. Initially, you found great improvements in your speed and/or endurance each week.  Unfortunately, over time these improvements started to get less noticeable, to the point where you didn’t really see any improvements at all. What you were doing is no longer effective and you aren’t sure why.  This is a very common situation that occurs in the “self-coached” runner. It is at this point where a running coach can make a significant impact on your ability to continue to progress.


Why The Drop In Performance?


Running longer and faster each day will certainly increase your endurance, but this method usually only works with new runners.  You will find many online programs are structured this way, leading up to a goal distance or pace. However, after you reach the end of the program, simply repeating it at a faster pace likely won’t give you the same results as the first time.  Your body needs to be constantly challenged to stimulate adaptations. Beginning to run for the first time challenges your body to adapt to the new stimulus, but you will soon need a new stimulus. By continuing the method of running a little further and faster each day ultimately means you are always running in that “middle zone”.  This lack in variability can partly explain the performance plateau.


Creating A New Stimulus


Creating more variability in your training can be one of the most impactful ways to improve your performance.  This variability comes by adding more distinct differences between the different paces you train. A very effective and popular method for determining the amount of time you should spend in the different zones is by following the 80/20 rule.  This method of training states that 80% of your training should be done at very low intensities and 20% of your training should be done at high intensities. This not only gives your body extreme differences in training stimuluses, but also maximizes physiological adaptations.


Cautions with Training


Introducing high intensity interval training (HIIT) is one of the fastest ways to improve your endurance, however it can also lead to illness/ injury.  Despite the great cellular changes that HIIT training induces, it also weakens your immune system. With proper nutrition/ recovery time, you can reduce your chances of getting sick.  In addition, overtraining HIIT can also decrease your ability to fully recover your muscles and lead to muscle breakdown. Although normal day-to day training does cause muscle damage, adequate recovery will allow those muscle to regenerate stronger and be able to handle greater intensities of training.


(p.s. check out this article here where I outline my top 3 steps for overcoming an injury.)



How An Online Run Coach Can Optimize Your Performance


The main purpose of an online run coach is to help you progress your training to stimulate adaptations while monitoring recovery time.  Since every athlete is different, optimal recovery times are going to vary between athletes. This means that the volume and intensity of training that will accelerate the performance of one athlete could injure another.  Therefore, there are a couple of considerations for athletes following general programs online should be aware of. First, online programs do not adjust for general life commitments with work or family. In addition, things such as vacations and other hobbies/ activities need special considerations and program adjustments that are just not available in online programs.  Secondly, it is unlikely that those programs are going to be the best use of your time. As reach runner will respond differently do different training stimulus, it is important to test and retest different volumes and intensity distributions to find out what your body responds best to. Great online running coaches go far beyond simply writing a program. Finding a way to seamlessly fit training into busy lives while balancing recovery/ work and family time is challenging.  It is the job of a coach to create a program that will not only optimize your performance, but also excel is other parts of your life as well.



Written by

Amanda Regnier

Running Coach, MSc. Strength and Conditioning, C.S.C.S.

Movement Specialist (FRC)



38 views0 comments

(403) 727-0802

©2019 by Versa Movement Collective. Proudly created with Wix.com

GOLF PERFORMANCE

We offer a comprehensive support service that’s tailored toward long-term golf injury prevention that combines movement assessment, personal training, and technical skill development. All in all, our team has got you fully covered.

Ultimately, we want you to achieve your goals and more. We know how frustrating it can be to work on the same skill again and again, without seeing the results you want. We also know how frustrating it can be to experience pain time and time again.

 

By undergoing a golf assessment, our Versa Movement Collective team can help you improve your golf performance and say goodbye to pain for good. We can give you the right tips and actions to help you make strides forward. Our experienced and friendly physio team can also help you bounce back from injury, as well as prevent future injury from happening.

THE VERSAMC GOLF ADVANTAGE

VersaMC is inspired by the multi-modal approach of the Titleist Performance Institute (TPI); where medical, fitness and coaching professionals work together to help a player accelerate their game and play injury-free.

In collaboration with head teaching professional Jay Myren (Priddis Greens Golf and Country Club), the VersaMC team is passionate about seeing the TPI model put into practice in the Calgary area. The success of this model is easily visible on the professional tours, collegiate, and amateur levels. It is furthermost effective when all of the disciplines are able to work under one roof. 

VersaMC is proud to have partnered with Priddis Greens Golf and Country Club where we can use their state of the art Performance Centre. This represents a fantastic opportunity to fully implement the golf physiotherapy TPI model, with a strong emphasis on coaching and technical development.

This includes excellent technological tools including K-Vest, Trackman, and Boditrak, along with a versatile space that allows for year-round player development.

INTEGRATED APPROACH

Our integrated multi-disciplinary approach provides the best possible pathway to staying injury-free long term. We combine physiotherapy support with biomechanical assessment, strength training and technical coaching. That way, you can build a resilient body that can handle the demands of your sport.

This also means you can continue to enjoy your sport of choice without pain standing in your way. You’ll spend less time on the sidelines and more time improving your skills.

Injuries and pain don’t have to happen. In fact, when you’re using the right form and technique suitable to your biomechanics, you’ll maximize and optimize your total performance.

Our integrative approach is unmatched. At VersaMC, you’re putting your trust in a team that truly cares and tackles your problems from multiple angles.

Begin Your Journey Today

Have you been looking for a running gait analysis near you? Or perhaps you desire to become an all-around better golfer. From pain to improved performance, the Versa MC team is here to help.

 

We want to accelerate you forward toward your future goals. Nothing brings us greater happiness than seeing our clients achieve what they set out to do. 

 

We believe in you, and we would love to be part of your journey. Call us today at (403) 727-0802 to schedule your appointment. The first step is reaching out for the help you need.