47: Susan Nowell, Taking Care of Your Body Over the Holidays
We’re in full holiday mode here at the Running Lifestyle Show. Physical therapist Susan Nowell discusses what to be especially aware of regarding your movement, posture, and hydration during the holidays. In addition, Susan answers two listeners’ questions regarding the dreaded IT Band Syndrome and how to ease back into running after a stress fracture.
Our favorite RD, Serena Marie, answers a listener’s question about what foods to eat after a long run to aid in recovery. Serena shares many ideas.
Listener of the week Jason Pina reveals his story of “I only ran to the bathroom” to eventually becoming a marathoner.
We have a special monthly guest, Vinnie Tortorich of Pure Vitamin Club and America’s Angriest Trainer Podcast, who discusses an area of the body many runners forget about strengthening.
At the end of the show, I share one of my proudest moments as a runner and my favorite running books to give to that special runner in your life.
Topics Susan and I discuss:
What contributes to tightness in the winter
What to be especially mindful in regards to fuel during the holidays
Why IT Band Syndrome happens and what to do about it
How to strengthen your hips, glutes, and hamstrings
Roll Recovery is a new tool that helps get out knots and a lot more
What type of foam rollers are preferred
How the Alter G can help when coming back from an injury
The holiday cocktail both of us are going to try
Here are Serena Marie, RD, recommendations for portable, post-recovery foods:
PROTEIN
Clean jerky (US wellness)
Sardines/salmon (fat too)
Hemp seeds!
Epic Bars
Clean protein powder (egg, grass fed whey)
FAT
Avocadoes/guac packs
Nuts /nut butter packets
Sardines/canned tuna or salmon
Coconut butter/coconut flakes
CARBS
Fruit
Dried fruit
Honey packets
Squeezy packs (Peter Rabbit Organics- have veg blend too)
Carrots/broccoli
Love Beets
Oats
Books to Give Your Favorite Runner:
Marathon Woman by Kathrine Switzer
Run!: 26.2 Stories of Blisters and Bliss by Dean Karnazes
Fitness Confidential: Adventures in the Weight-Loss Game by Vinnie Tortorich and Dean Lorey
Metabolic Efficiency Training: Teaching Your Body to Burn More Fat, Second Edition by Bob Seebohar
Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey, MD
Why We Get Fat: and What to do About It by Gary Taubes
Contact Susan Nowell, Physical Therapist:
Website: www.thebeyonder.com
Contact Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Contact Jason Pina
Facebook: /Jason.Pina
Twitter: @jbpina
Fundraising Page for the Boston Marathon to benefit Tenacity through Crowd Rise: http://bit.ly/1zNdWgM
Contact Vinnie Tortorich
Websites:www.vinnietortorich.com
Facebook: Angriest Trainer
Twitter: @VinnieTortorich
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.