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SUCCESSFULRUNNING MICHAELSILVA, MS, PT, CSCS
Part 1
Fleshman
McGettigan
Hastings-C
ragg
SmithGregg-Goodman Huddle
“Typical Running Cycle”train race
train harderrace faster
train harder
get hurtignore
train hurterrace poor
speed limpgoogle
DNFsee MD
RestReturn
Repeat
“Typical Running Cycle”train race
train harderrace faster
train harder
get hurtignore
train hurterrace poor
speed limpgoogle
DNFsee MD
RestReturn
Repeat
You never break the cycle
“Better cycle”
Return
Run
Feel Pain
Get Hep
“Better cycle”
Return
Run
Feel Pain
Get Hep
Break the cycle
PR:
Fine line between PR shape & injury
Recovery - Prevention - Maintenance
• Hydrate
• Proper nutrition
• Adequate rest
• Foam roll
• Dynamic warm up
• Motion
• Strength
RPMs
Recovery - Prevention - Maintenance
• Hydrate • Proper nutrition
• Adequate rest
• Foam roll
• Dynamic warm up
• Motion
• Strength
Hydrate
What color is
your urine?
Recovery - Prevention - Maintenance
• Hydrate
• Proper nutrition • Adequate rest
• Foam roll
• Dynamic warm up
• Motion
• Strength
DOES IT ROT?
30 years
Bad
5-7 days
Good
Recovery - Prevention - Maintenance
• Hydrate
• Proper nutrition
• Adequate rest • Foam roll
• Dynamic warm up
• Motion
• Strength
Recovery - Prevention - Maintenance
• Hydrate
• Proper nutrition
• Adequate rest
• Foam roll • Dynamic warm up
• Motion
• Strength
Recovery - Prevention - Maintenance
• Hydrate
• Proper nutrition
• Adequate rest
• Foam roll
• Dynamic warm up • Motion
• Strength
Recovery - Prevention - Maintenance • Hydrate
• Proper nutrition
• Adequate rest
• Foam roll
• Dynamic warm up
• Motion • Strength
Recovery - Prevention - Maintenance • Hydrate
• Proper nutrition
• Adequate rest
• Foam roll
• Dynamic warm up
• Motion
• Strength
Recovery - Prevention - Maintenance • Hydrate
• Proper nutrition
• Adequate rest
• Foam roll
• Dynamic warm up
• Motion
• Strength
NO
RUNstrongCOMPREHENSIVECONDITIONING
FORRUNNERS
www.myrunstrong.com
™
no more than 30 mins. straight
Life Maintenance
Don’t bring it to bed… Sleep 8hrs
Life Maintenance
GET HELP!
You’re gonna be a wicked awesome
runna
to be continued…
MICHAELSILVA, MS, PT, CSCS
physical therapist exercise professional running injury expert
speaker / lecturer
