Music is a mover of the soul and the feet! The proper playlist can promote positive aspects of mood like excitement or happiness. Music can also reduce negative aspects like tension, and may be used in preparation to get runners into an optimal state of mind.
When training for a race, song choice is key. The speed of your playlist can and will help you keep pace, naturally allowing you to ride the waves of exertion.
Simply put, music is one of the single most effective performance enhancing drugs in the world today, and it is completely legal!
DJ Toxic’s Pumpkin Playlist Teaser:
DJ Toxic will be featured at our starting line this year! Arrive early and jam out to some great music!
Music is Good for the Entire Body
The Annual Sycamore Pumpkin 10K run is a great community event, and what better way to train for the run than to have music handy with your phone or I-Pod.
Music is not just good for the soul but the entire body as well. It can lift your spirits, move that vacuum a little quicker and make cleaning the garage not such a chore. Music is an excellent motivating weapon for our personal training time.
Keep on running De Kalb County! Run for yourselves and the ones you love! In the side-bar you will find a wide variety of suggestions that I hope will inspire you to create your own playlists to help you go the extra distance!
All the best,
A Proud member of the Sycamore Chamber of Commerce and the American Disc Jockey Association
DJ Bill’s Pumpkin Playlist
-Your Pumpkin Run Race Crew
Feeling Tight? Self Myofascial Release Strategies might be what you need!
By: Melissa Payne Wagner, PT, Northern Rehab Physical Therapy
Connective tissue, or fascia, can be the culprit causing your knee, hip, ankle, or back pain. Don’t let it hold your running back!
Myofascial release is a technique that physical therapists use to stretch and release connective tissue, or fascia, tightness within and around your muscles that causes pain and stiffness.
When muscles and fascia get injured, they become tight to protect the part from further damage and tearing, according to Myofascial Release.com. The shortness and tightness cause one side of your body, such as your buttocks, to become uneven, and can cause hip and low back pain. Myofascial release involves the therapist massaging the affected area by using compression forces to smooth the fibers and fascia along the muscle’s gradient. The amount of pressure used would depend on your sensitivity and the injury degree. You can also use self-release techniques with foam rollers, or other similar products.
Dynamic stretching is moving your joints and muscles in their full range of motion repetitively, stimulating neural activity, increasing body temperature and improving tissue elasticity. Static stretching of your hip involves stretching a muscle group or joint in one direction for a duration of time — usually about 30 seconds. This decreases neural stimulation to the muscles, causing relaxation and elongation of the fibers and fasciae, according to the National Academy of Sports Medicine. You should perform dynamic stretching before a workout as a warm-up and static stretching after a workout. Both stretch and move tissue, including muscles and fascia.
You can use the foam roller at different times for self release of fascia:
- early in the day to help release tension in hips and legs prior to any activity, including work
- just before a running workout to release tightness, allowing for a better workout
- soon after a run or bike workout to help promote recovery
The foam roller can help you recover:
By using some simple foam rolling techniques you can begin to correct or re-establish normal soft tissue function. It will depend on your personal areas of need as to what you should focus on. Long time runners begin using the foam roller and think that everything is going to be fine because they “stretch”. Once they start to roll their IT band out for a few seconds, they realize that their soft tissue maybe in more need of help than they think. Beginning runners benefit early on because using the foam rolling techniques allows them to properly recover and they can stay away from several of the common injuries that runners face; such as shin pain and knee pain.
The recovery benefits come from the ability to “work” on soft tissue areas that just are not easily managed by static stretching (like ITB, psoas, etc). The other benefit that foam rolling offers over a static stretch is the compression that the foam roller applies to the soft tissue. The compression from your body weight on the foam roll provides a release similar to what you might get from massage or trigger point therapy.
By providing this release of tension within specific muscles and other soft tissue elements, an athlete can regain their full functional range of motion. This improved range of motion (or maintaining adequate ROM) allows an athlete to train without compensating or altering their natural movement patterns, which will ultimately allow them to train without further developing muscle imbalances or greater muscular tension.
Look for the Northern Rehab Physical Therapy’s tent at the end of the race! We will be there for you to cool down and get foam-rolled! Good luck and happy training!
Hydration for the 10k Pumpkin Run
By: Monique Slad, Kishwaukee Hospital Clinical Dietitian
Proper hydration is essential for performance success for the athlete competing in the 10K Pumpkin Run. In order to keep from becoming dehydrated, it is important to drink plenty of fluids (ideally water) before, during, and after intense periods of exercise. The only imperfect mechanism in the body is the thirst mechanism. Once you are thirsty you are already dehydrated- it is too late! Below are some important hydrating guidelines:
- You need to drink at least half of your body weight in ounces of water per day. So, if you weigh 150 pounds – you must drink at LEAST 75 oz. of water per day. 1 L = 33 oz.
- The best re-hydration fluid is cold If your event or training last longer than an hour or you are in an extreme environment (hot, humid), choose a Gatorade or similar product. Gatorade provides fuel and electrolytes to optimize performance during intense exercise! Drink 16-32 oz. of Gatorade per hour during these conditions.
- Avoid drinking anything with a lot of caffeine or alcohol because they may increase urine production which will in turn increase dehydration.
- Salt tablets aggravate the condition by drawing more water out of muscle and into the stomach
For the day of the 10K Pumpkin Run, it is beneficial to weigh yourself before and after the race for adequate re-hydration:
PRE-EVENT: recommended that the athlete drinks 16 oz. (2 cups) of fluid about 2 hours before exercise to promote adequate hydration and allow time for excretion of excess water
IMMEDIATELY BEFORE EVENT: drink another 6-8 oz. of water or Gatorade
DURING EVENT: athletes should start drinking early and at regular intervals in an attempt to replace all the water lost through sweating. It’s recommended that the athlete drinks 8 oz (1 cup) every 10-15 minutes. If the event is longer than 60 minutes or is very intense, Gatorade or other sports drink should be used instead of water. 16-32 oz. of Gatorade should be consumed in these conditions.
POST EVENT RE-HYDRATION: recommended that athletes drink 2 cups (16 oz.) for every pound lost during the duration of exercise.