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March 2014 E-Newsletter
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10 Tips to Keep You Running Strong this Season!
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1) Keep your head up when running on flat surfaces. This will help keep the rest of your body in line which can help prevent injuries. On the trail, be aware of upcoming rocks, roots, and branches.
2) Watch your arms. Keep your shoulders low and relaxed and keep your arms relaxed (but not excessively limp) elbows flexed to about 90 degrees and moving straight ahead (avoid excessive arm movements in other directions like across your body). Don’t clench fists- imagine holding an egg in each of your hands- not letting go of it but not crushing it at the same time.
3) Run at your own pace. Listen to your body and run at a pace that is comfortable for you in the moment. Ask your running partner to slow down if needed.
4) Take care of injuries and don’t press yourself to run injured. Don’t run if you have pain during or after running as you will probably make it worse. Never take pain killers to take away the pain from a running injury so you can run (unless approved by your physician). If an injury persists, go to your doctor or physical therapist.
5) Wear reflective clothing and lights if running in the dark and make a point of running with a partner at night or early in the morning. Bring a whistle or cell phone in case you fall or need help.
6) Don’t run your hardest every day. You shouldn’t finish every run unable to move or severely winded. Intervals and recovery days help prevent injuries, burnout, and generally make your running experiences more enjoyable.
7) Cross train and keep lower extremity, core and glute muscles strong and flexible with weekly combinations of weight training, yoga, pilates, and balance exercises. Make sure foot, toe and ankle musculature is strong and long (flexible) to help avoid overuse injuries in your Achilles tendon and plantar fascia.
8) Replace fluids and stay hydrated before and after you run. A general rule of thumb for hydration throughout a normal day (without excessive sweating) is ½ of your body weight in ounces. If you are running and sweating, this amount should be increased.
9) Consider a dynamic warm-up prior to running which could include, high knees, butt kickers, skipping, walking lunges and stretching 5-10 reps of major lower body muscle groups with holds no longer than 1-2 seconds while avoiding ballistic (bouncing) stretching.
10) Go to a running store to get fit for a shoe that fits your foot and running style.
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Golf Mobility Clinic :: Thursday, March 20th
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TONIGHT!
Getting the Most from your Flexibility!
Come learn which areas of your body need to be the most flexible in order to minimize injury and maximize golf performance.
Look forward to seeing you there!
CLICK TO DOWNLOAD OUR FLYER (PDF)
Clinic Details:
DATE: Thursday, March 20th at 6:00pm
WHERE: Tetherow Golf Academy [Location]
COST: $10 / Participant
RSVP: ccooper@taiweb.com (Open to only 10-12 Participants)
Clinic Includes:
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Education on importance of flexibility as it relates to injury prevention and swing performance.
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Baseline mobility testing.
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Trainer guided mobility workout (wear comfortable clothes).
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Access to online mobility workout to increase golf flexibility.
Clinic Instructors:
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Chris Cooper PT, DPT, CSCS
A Montana native, Chris received his Master’s of Science degree in Physical Therapy from the University of Montana in 1999. He finished his Doctorate of Physical Therapy from the University of Montana in May 2010. Chris is a Certified Strength and Conditioning Specialist, as well as a Level 2 Certified Golf Fitness Instructor and Medical Professional through the Titleist Performance Institute. |
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Adam Huycke, TPI
Adam’s passion for golf runs deep. After struggling with team sports, he turned to golf and fell in love with it immediately. Adam is now a TPI (Titleist Performance Institute) pro, and he assists players of all levels including the 2011 US Women’s Amateur champion, the men’s and women’s teams at Willamette University and a variety of high school players. |
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Mike Lewis, PGA
Currently Tetherow’s Director of Instruction, Mike previously ran the Jack Nicklaus Academy of Golf at Pronghorn. Originally from Utah, he also owns the TaylorMade Performance Lab of Utah and Skelet golf, an instructional company providing teaching curriculum and technology packages for golf facilities. Mike was the 2002 Utah Section PGA Teacher of the Year. |
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Alignment Fundamentals :: Sign Up Today!
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Alignment Fundamentals is a class focused on aligning the body and mind for healthful, therapeutic change. Attention to accurate alignment incorporated with fluid somatic movement brings powerful integration to structural imbalances.
Alignment Fundamentals considers injuries and physical limitations, incorporating exercises, deep breathing, and alignment tools to facilitate healing and the prevention of further pain. In our Alignment Fundamentals class, we work with the needs of the individual in a small class setting to create a format that will benefit each participant.
Class Details:
DATES: Every Tuesday for 4 Weeks Starting April 8th, 2014
TIME: 3:30pm - 5:00pm
COST: $175 for the 4 Week Series or $50 per Session
LOCATION: The Armature at the Old Ironworks
LOCATION: 50 SE Scott Street
LOCATION: Bend, OR 97702
CLICK TO DOWNLOAD OUR POSTCARD (PDF)
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Bend FC Timbers Youth Soccer Program
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Pround Sponsors
The Bend FC Timbers Youth Soccer Program provides an unrivaled soccer experience for the youth players of Central Oregon, encouraging development on and off the field. They recognize the priority of team sportsmanship and respect, while supporting responsible athletes and community members.
Their partnership with the Timbers Alliance recognizes the value of a major league team through their abundant resources and support.
CLICK TO VISIT THE BEND FC TIMBERS WEBSITE
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