It’s all about backs. An injured back is possibly the number reason people put the brakes on their exercise intentions. For several years now we have been referring to the work of Dr. Stuart McGill out of the University of Waterloo. Here is a quote from the most recent edition of his book Low Back Disorders. “Fast walking is generally therapeutic (Nutter, 1988). Several mechanisms appear to account for this…In contrast, these benefits do not occur during slow walking or ‘mall strolling’ which exacerbates symptoms in many because of the static loading that results. Finally, we have noted that people with a pained back exemplify the typical pained general flexor [forward bend] response in that they often tend to swing the arms primarily about the elbows. This should be corrected to arm swing about the shoulders to optimize the benefits of arm swing.”
 And as far as strengthening the core, McGill suggests that the typical “bodybuilding approach” to core strengthening results in increased risk of unacceptable joint loading. He recommends exercises that focus on core endurance. He identifies several variations of the side bridge (or side plank as it has been shown in previous WoW newsletters) as one of the best endurance exercises. And, always keep the spine in a neutral position whether strengthening or stretching! The hamstring group is often stretched in a way that unnecessarily loads the spine. Many people place their foot up on a curb and flop their body over the thigh (forward flexion of the spine means you are losing neutral spine). This results in extreme and unnecessary loading. Instead, after you have raised the foot to the curb, think tall  through the spine and then slowly push the torso (visualize the rib cage) pushing forward through rotation about the hip joint (not bending at the waist!). Most people need to move only inches to feel the hamstring group stretch.
Check our blog for a video of this stretch with form tips.
New class. WoW Power Walking is coming to the Runners Den in Westdale! We are really excited to be working with these great store owners to offer our Walk Your Butt Off High Performance Level 1 class starting October 28 with walkaholic coach Jill. We will be having an information night at the store at 6:30 pm on Wednesday October 21. Let your Hamilton and Burlington friends know!
WoW Power Walking® coaches are
proud to wear New Balance shoes.
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View from the Back by Janet Cawley ::Goals. They're important. As a walker, I have walking goals - but some not about walking. Recently, my goal was filling cups with the perfect amount of water. It is important at a water station not to soak a racer with an over-loaded cup.Yes, and it is important to be nimble at a water station. A cup tossed by a tired participant can lead to a Gatorade shower. Sticky business.
There are goals when cheering at a race: purposely trying to infuse support and encouragement. Groups of racers need cheering. Perhaps lone racers need more. Be loud. Be there.
On Sunday, I needed others to be there. I was racing in the Minds in Motion walkers-only event in Waterloo. I wanted to meet my goals of entering, participating in, starting and finishing such a terrific walkers' event. Throughout the route, I relied heavily upon the volunteers fulfilling their goals - distributing water, tissue, cheering! I'm not sure what the goals of all the other participants, but I know they helped me. At one point, I was determined to pass the man in jeans carrying his umbrella and at another point, the four women I nick-named The Yellow Jackets. At kilometre six, my only goal was to reach those beautiful, blue monoliths: the portable toilets. Although I didn't pass that man with the umbrella, or the group of women dressed in canary yellow, I did make it (whew!) to the loos. Then, I re-constructed my goals to include finishing strong up the last incline and absorbing the encouragement of other WoW'ers, positioned strategically to help me.
Goals. For me they change, morphing as I go, but I realize that, in some way, all my goals include simply being there. |
Last opportunity for Big Sur. Sign up for the WoW Tour to Big Sur. You’ll be getting so much more than a great deal on your travel. This is about experiencing the magical Big Sur race with a group of like-minded and enthusiastic power walkers! This is about being guided on a fantastic challenge by Coach Lee – 3-time finisher of the 21-miler, 3-time finisher of the full marathon and 3-time speaker at the race expo! Everything does come in threes! We will accept the deposit of $250 up to October 9 but if you want to be on the trip with us, you need to let us know by Tuesday October 6 at 4pm. Don’t miss out – the 25th anniversary of the Big Sur International Marathon is the only time we will organize a tour like this. Find details here.
Register. It’s true that we are barely into fall but its time to hurry up and register for the Chilly Half marathon – one of our favourite winter races. As we head into dark and cold days, remember that the best way to make winter fly by is to train for this great event. Buy pasta dinner tickets too! It’s one of the best pre-race dinners – sit down service – yeah!
Words to walk and live by . . .
Walk on, walk on, with hope in your heart, and you’ll never walk alone, you’ll never walk alone
– Oscar Hammerstein, American author, lyricist, and producer |
