By Anita Ivic, Imprint Pilates

Whether you’re a walker, jogger, full marathon runner, a triathlete, a tennis player, or just your average exerciser, achieving your Personal Best is the ultimate goal. No matter how well prepared people are, few can sustain their best performance on their own (The New Yorker- Atul Gawande).

Pilates is a system of exercises designed to improve physical strength, flexibility, posture, while core conditioning, and also enhance mental awareness in order to support efficient movement. Incorporating Pilates as strength training into your program can help you achieve your personal best.

Pilates

The classical Pilates Method is based on exercises founded by Joseph Pilates during WWII and seeks to develop controlled movements from a strong core and it does this using a range of exercises to guide and train the body.

Modern contemporary methods and those taught at Imprint Pilates, such as the Stott Pilates Method is based on 5 key principles:

1. Breathing
2. Pelvic placement
3. Ribcage placement
4. Scapula movement
5. Head and cervical spine placement

Through a series of controlled and often small movements on a mat or equipment, stabilizing muscles are recruited to develop the required strength. It’s amazing to see a wide range of students; including athletes attend introductory sessions, recruiting correct muscles for the first time to realize how ‘weak and shaky’ they are.

Physical Strength & Flexibility

Running, as I’m sure you’re all aware involves the utilization of large power generating muscles, which propel the body forward to generate speed, power and they sustain substantial aerobic effort for long durations of time. The utilization of these muscles, and their ability to push the body for long periods of time at high speeds, is increased when the skeleton is stable.

Pilates exercises target all the parts of the body. Often we think of Pilates as only working the abdominal muscles. Abdominal strengthening however is only a small component of Pilates as it also targets hips, knees, ankles and other body parts to ensure the joints are in a proper position to transfer the forces that the body experiences during running, cycling, cross country skiing or any other physical activity.

Pilates concentrates on strengthening stabilizing muscles, including the core and is often overlooked by many athletes. Strong core muscles, comprised of all abdominals (external and internal obliques, transversus abdominis , rectus abdominis) and back muscles allow efficient power transfer from the legs through the rest of your body. In contrast, with a weak core the small stabilizing muscles are not strong enough to hold the spine in correct alignment. The large muscles try to align and support the skeleton which decreases biomechanical efficiency. This in turn can slow the runner down, decrease their endurance and aerobic capacity or over time can lead to repetitive strain or chronic injuries.

If these small muscles, which Pilates exercises target and strengthen, can do their job properly then the large muscles will be able to generate the power and speed without interference.

Posture & Gait – Injury Prevention & Rehabilitation

The Stabilizing muscles that Pilates strengthens are also responsible for maintaining correct posture. When muscles fire incorrectly (because of injury, laziness or other environmental factors), they place unnecessary strain on the surrounding muscles, posture deteriorates and can result in pain. The same rings true for your running gait, if stabilizing muscles aren’t doing their job correctly, something can and probably will go ‘wrong’ at some point.

I have many clients with really simple problems, they come in looking for help, with chronic back, knee, hip, shoulder and foot pains, you name it, we’ve had it! Pilates was developed as a rehabilitative form of exercise, and through an initial postural assessment we help diagnose the problem often together with our onsite physiotherapist. The diagnosis, more often than not is that the pains are a direct result of incorrect core or other stabilizing muscle recruitment, throwing the rest of the body into a state of imbalance.

Lower back pain is amongst one of the most common complaints from many runners, cyclists or triathletes from lack of support of the weak abdominal muscles. Our programs focus on correcting muscle activation, releasing contracted muscles, articulating the spine; joints while core conditioning and stabilizing the muscles that craft the biomechanical efficient power house.

It’s astounding to see the results and responses from clients after just 3- 5 sessions. It’s not uncommon to hear “That’s it? It’s as simples as that” and really it is, it’s that simple, ok, well not quite. Being able to locate and develop a plan to recruit those muscles effectively however, is not an easy task!

Mental Awareness

Increasing mental awareness is a benefit many people don’t necessarily associate with Pilates or any other part of their training program. Have you ever tried to specifically recruit a single muscle? Conditioning small stabilizing muscles require much more mental attention than traditional strength training, exercises should be completed consciously and mindfully and are as important as strengthening the power muscles. It’s a skill which requires a lot of physical, mental effort and in some sense can be more challenging than running.

Developing this mental awareness improves the mind-body connection to a level where the athlete becomes consciously aware of his / her body, what muscles are being used and having the ability to modify form & gait accordingly without intervention. Being able to consciously engage core musculature or any muscle for that matter, especially towards the end of your long runs or races will improve your biomechanics efficiency as well as reducing any pain.

Building an increased self –awareness, knowing how your body feels and responding to its needs is a vital tool in achieving your personal best, physically and mentally.

Imprint Pilates

At Imprint Pilates we specialize in private and Semi-Private classes aimed at integrating individualized training programs to support your goals. A Pilates program is the perfect runners / cyclists cross-training activity, helping to complete a strong, supple and injury free body.

We focus directly on your individual goals and desires, and you will see and feel the results immediately. We are equally dedicated to providing clear and detailed instruction, and to support your journey, whether you are a beginner or well – seasoned practitioner As your body changes, your instructor will be there to modify and advance your workout to meet your changing needs. You will correct posture, strengthen muscle weaknesses and imbalances, relieve tension, and strengthen your core. Your body will be pain free, strong and flexible.

To schedule an introductory session and start your strength training e-mail anita@imprintpilates.com or call 416-939-9545.

So I’m proud to say that I’ve stuck with myweight training program for a whole three days. I looked at the schedule today, SURE that it had to have been mistaken. This week wasn’t over yet??

Physically, I’m exhausted. This is more weights that I’ve lifted in a long, long time. I’ve been making sure to stretch and drink lots of water, and I don’t really mind the little bit of stiffness I feel. I’ve been sleeping like a rock, knocked out as soon as I hit the pillow at night. And although I don’t weigh myself, I definitely feel good (strong, lean, firm). But man, am I tired!

I’ll be happy to see the end of this week and get out for a run with my Team in Training group for our run on Saturday (finally! Something that feels natural!).

How’s everyone else’s week going? Keeping up with any New Years Resolutions? New fitness programs making you as tired as me? Long runs this weekend? I’d love to hear!

So a new year and a new resolution to be present here more often! I love this space and this community, but unfortunately, I let the day fly by and don’t visit often enough.

I find it hard to find things to write about when I’m not specifically training for something myself, and despite running a PB Marathon, a PB Half Marathon and starting to coach for TNT Halifax in 2011 (whew! It’s been a physically fitness kind of year!), the last few months of 2011 left me feeling like I was floundering.

I shipped the kids off to school today, went to the gym and then the grocery store where I bought a cart full of healthy and delicious food (cliche, much?).

As I lifted weights at the gym for the first time in a long time, I kind of felt self conscious. Mostly about the narrow-arm push-ups I ended up having to do on my knees and the fact that I think I may have peed myself a little while I was jumping rope.

Running is my thing. I do it, I love it, I will continue to do it. Eventually I’ll buckle down and train for another marathon and eventually I’ll buckle down and train my ass off for a new half PB. It’s not a question of me running, I won’t stop. It keeps me sane, it keeps me feeling good about myself, it keeps my soul thankful. Weight training is a different story. I don’t overly care for it, I always feel like I’m doing it wrong and to be honest, I’d rather be running. Or Biking. Or, well, you get the idea.

So I’ve started this new weight training program that’s 12 weeks. And after I left the gym today, trembling arms and all, I realized that it’s probably good for me to step outside of my comfort zone like this.

Looking back at pictures from the last year, I realized that my body changed quite a bit. I leaned out and gained some more muscle mass. It can be really hard to see progress when it’s veeeerrrryyy slow and steady, but twelve months later, the pictures don’t lie. Since I won’t be marathon training this year winter**, I’m looking forward to something equally challenging.

What about you? Tell me about your New Years Resolutions! And is your gym as crazy busy as mine?!

(I’m still kind of toying with the idea of PEI Marathon 2012.)
(But I have commitment issues.)

I have been asked many times in the past, “are you a trail runner?” or, “don’t you just love running on trails?!”  I have to admit, this running mama doesn’t have a lot of trail running experience.  It isn’t a lack of interest, really.  It is just the fact that trails don’t really lend themselves to a running buggy, never mind a double running buggy.  I also have grown to liking the ‘door-to-door’ running experience: Get running gear on. Walk out door.  Start running–wave to neighbours, see the sights, clock some miles.  Arrive back at door.  Go inside.  Done.

The whole, ‘get in the car and drive to trail-head’ part tends to be part of a more special type of running experience for me these days.  So, when it does happen, it is new and exciting!  Imagine the extra excitement of going on a trail run in late December!  It is like a Christmas bonus from Mother Nature!  This past Sunday I went out with a group for my long run, and we went into the trails.  This particular group is very familiar with trail system, so it was a treat to ‘tag along’.  I consider myself very lucky to live in a geographic location that lends itself to trail running–they’re everywhere in and around Guelph, Ontario.  Imagine how great it is to hammer out a 3 hour run with minimal roads, and many trails…

Running on trails in the early winter is perfection.  They aren’t muddy when there is a small dusting of snow.  The leaves crunch crunch crunch with every step.  The river (because trails seem to always follow along some sort of water, am I right?) is trickling and rushing.  The trees are still.  All that is seemingly dead in this wilderness is brought alive by the chatter and vibrance of us runners out socializing, making the first foot prints of the day in the snow.

We follow the paths, we make turns, we navigate hills, channeling our own inner mountain goat.  There are many rocks, roots, trees and twigs.  I watch every step as we pass through this nature.  I have no fear of falling, as I am having too much fun to notice.  I am also having too much fun to notice the miles go by.  As we emerge from the trail, I take a deep breath and look back.  Our footprints are there, but the beauty of the trail looks untouched.  Cars rush by on the road.  It’s busy.  Windy.

I know I will be back, trails.  Perhaps not until spring, but you have stolen a piece of this runner’s heart, with all of your nature–your mud and your cedar smell will call me back again, don’t you worry.  I just might need a map.

I am often asked how I got my children interested in running. Well there was no set time or one thing that did it. In fact, we never really tried. It just happened. But we have had to nurture them along the way, helping them through their down times and when they have had a bad run on a hot day or super cold day, it’s a must to do something to keep their spirits up.

I would never try to force anything on them, but I do try to find all of the positives and help them see the value and rewards of running as a sport and a general active lifestyle. It’s not to trick them, but when you are young, it sometimes seem like be encouraged is like being ‘told’, So it’s something you may on occasion have to tiptoe around because let’s face it, running is not as glamorous to a youngster as other sports are; hockey, baseball or soccer to name a few.

Now that the holidays are upon us, perhaps a little nudge in the form of a gift would be nice. A new windbreaker or shoes a fancy water bottle maybe or perhaps a new toque and gloves may just inspire them to get out there during the coming colder weather.

And of course, you have to tag along. No one wants to be sent out into the cold alone! So maybe you’d better grab yourself some new winter apparel as well!

Vive les enfants!

P.S. We are still looking for Young iRunners to profile here:

The Challenge: Are you a young runner, or do you have a child that runs? I am looking to gather some stories for a future article. Whether your child is either just getting into running or really into the sport, either for recreation or competition, I’d love it if you could have them write about how they got started, why they like running and what their future running goals are. And for the adults out there, if you ran in your youth, I’d like to hear form you too. There is no minimum or maximum length for the stories but if it is a child, it should be in their own words and include their age and hometown. Adults, you can leave out the age part if you wish but do note what age you were when you ran as a youth. Some entries may be edited for space purposes.

Optional: Include a photo, either posing or ‘on the run’ for inclusion on this blog.

Email stories and photos to dave@beachesrunner.com

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Your voice counts as well – If you have any questions or topics you’d like to see addressed please leave a comment or email me at dave @ beachesrunner . com