ECFIT Mobility Monday 2-10-2025

With Erin Carson. 

Decompression breathing at the end of the video. 

A Max Lugavere podcast on protein, creatine and essential amino acids

A deep dive and clear answers on dosage, timing and strength training.

Among other interesting things, what comes up is the term anabolic resistance. Anabolic resistence is connected to age, and older people cannot absorb and utilize properly as younger adults do. 

Aging has been associated with a reduced muscle protein synthetic response to protein intake, termed “anabolic resistance.” Physical activity performed before protein intake increases the use of protein-derived amino acids for postprandial muscle protein accretion in senescent muscle. Thus, the level of habitual physical activity may be fundamental to maintain the anabolic responsiveness to protein intake with aging.
"Anabolic Resistance of Muscle Protein Synthesis with Aging"

Burd, Nicholas A.; Gorissen, Stefan H.; van Loon, Luc J.C.

https://journals.lww.com/acsm-essr/fulltext/2013/07000/anabolic_resistance_of_muscle_protein_synthesis.6.aspx

PS The person who is interviewed, Angelo Keely, is the co-founder and CEO of Kion, a supplement company focused on science-backed products for performance, recovery, and longevity.

How to treat pain in running

Often it is difficult to discern if a pain is important or not, when is it time to continue running and when it is time to stop. How can we distinguish between normal stiffness, discomfort, and injury?

In this video Coach Parry gives us some good advice and insigths.

Coach Parry elaborates on the following topics:

• The different types of pain runners experience 
• Red flags that signal you should stop running 
• What to do when pain strikes mid-run 
• How to track pain to avoid long-term issues 
• The best recovery strategies, including strength training, mobility work, and sleep 
• Long-term pain-prevention habits to keep you running strong well into your 70s and beyond

If you would like to have access to Coach Parry programs, click on the follow link:

https://coachparry.com/join-coach-parry/?via=tatiani

Pain in the joints and ligaments it can also be associated with age. 
Do some mobility when you wake up in the morning, 5-10 minutes is enough. 

Change one's mindset and training smarter. Accept were we are and work from there. 

8 Signs You're Becoming A Stronger Runner

Some of the signs:

1. Setting new PR's

2. Running with better form 

3. You've become less injury prone

4. Climbing hills with ease

5. Recovering faster

6. You feel more energized

7. Strength training

8. You are staying consistent

Three unexpected signhs:

• You are more aware of your body
• You are listening to your body 
• You are fueling properly

I noticed that many of them are happening to me already. This is a sign that Coach Parry's programs do work. If you want to check for yourself, there is a free web class. Save your spot by clicking here:

https://joinnow.live/s/AecNNp?v1=tatiani

 

9 CRITICAL Supplements for 45+ Female Runners

In this video, Shona Hendricks, a sport scient from the university of Pretoria, breaks down how supplements like collagen, protein, creatine, vitamin c, zinc, probiotics etc. can help a female runner in menopause. 

If you are interested in Shona's training programs for female runners after 45, please check the link.

Mobility Monday with Erin Carson

What a great way to start one's day with some mobility exercises! Just 15 minutes! It makes such a difference! These exercises are a must for runners. This workout focuses on toes, ,hips, glutes and hinge movements.

Hip mobility and total body foam rolling by ECFIT