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Sock Doc WorkshopsDo you live aerobically? It’s not just about the training. It’s about your entire day – your entire life. You can keep your heart rate within the aerobic zone, but if you’re an athlete under a high amount of stress, eating poorly, and not recovering, you’re going to be anaerobic, not aerobic. The consequences of injury, illness, and poor health and performance are headed your way.
LIVING AN AEROBIC LIFESTYLE MEANS LOWERING STRESS LEVELS SO HEALTH IS MORE ABUNDANT, DIS-EASE IS EXTINCT, AND PERFORMANCE EXCELS.
LOWER YOUR STRESS LEVELS FROM THAT OF AN “ANAEROBIC”, FAST-PACED, HIGH TENSION LIFESTYLE, TO THAT OF AN “AEROBIC”, RELAXED, LOW TENSION LIFESTYLE:
ANAEROBIC | AEROBIC | |
PHYSICAL | ||
| TRAIN WITHIN YOUR AEROBIC ZONE | |
| TREAT UNDERLYING FACTORS CAUSING PAIN | |
| ADJUST ACCORDINGLY – ESPECIALLY BIKE FIT AND RUNNING SHOE (THINK MINIMALIST) | |
| CORRECT STRUCTURAL IMBALANCES EITHER WITH A COACH OR THERAPIST | |
| UNDERSTAND EARLY WARNING SIGNS – CLICK HERE | |
CHEMICAL-NUTRITIONAL | ||
| EAT NATURAL, WHOLE, UNPROCESSED FOODS | |
| ELIMINATE ALL HYDROGENATED “TRANS” FATS | |
| REDUCE OR ELIMINATE; DRINK MOSTLY H2O | |
| REDUCE CARBS | |
| USE AN INDOOR FILTER; EXERCISE AWAY FROM TRAFFIC | |
| INVEST IN A HIGH QUALITY WATER FILTER – REVERSE OSMOSIS TYPICALLY IDEAL
| |
EMOTIONAL | ||
| TAKE TIME OFF DURING DAY; VACATION | |
| MENTALLY FOCUS; DON’T RACE TOO OFTEN; MAYBE DON’T RACE FOR A WHILE & GO BACK TO EASY TRAINING | |
| SET MORE SHORT TERM, REALISTIC GOALS | |
THERMAL | ||
| EXERCISE EARLY MORNING OR EVENING | |
| DRESS WARM | |
| WEAR A WETSUIT |
Dr. Stephen Gangemi "Sock Doc"
I'm a board-certified chiropractic physician and clinical nutritionist with a passion for true natural health care. I implement dietary & nutritional therapies, exercise & movement practices, and lifestyle changes along with manual therapy techniques to help the body heal and prevent illness and injuries.
Adolfo Neto says
If you live in a cold place and you are training for a race that will happen in a hotter place, isn it better to exercise at noon?
Sock Doc says
The closer you can train to what the race conditions will be always helps, for the most part. But that doesn’t mean that if your race is going to be hot and humid that you train like that all the time.
Jim Rud UK says
Hi Sock Doc
You are the only person keeping me sane at the moment I have just started treatment for achilles tendonitis in my right ankle. All the prescribed treatments are the ones that you identify as being non beneficial. Orthotics, anti-inflammatories and cortisone injection all of which I am doing my best to avoid. My physiotherapist is not receptive to me putting alternative solutions to him. I am being told that I over pronate and have flat feet. I completely disagree with the flat feet comment based on the wet foot print test, my prints look normal taking in to consideration my age and weight gained from not being able to exercise. This is the third time the injury has flared within an eight week period and my employers are becoming unsympathetic as I am unable to get a shoe on,walk or drive when it kicks in, hence I can’t get into work. Reading your excellent web site has made me realise the injury has probably been underlying for about 10 months. I changed my running shoes and the problems started with all the symptoms you describe. Numbness in the heel tight calves and hamstring problems. I am 51years old I have played soccer from the age of 6 to 42. I competed at semi professional level and when I quit soccer the running took over as my way to stay fit. I generally ran on average four 10K runs per week. I have had surgery a few years back to trim cartilage in both my knees when I was playing soccer and I didn’t have any problems returning to playing or running. I have taken on board the bare foot ethics around home and have purchased nike free 3’s in an effort to gradually get back to running. I am no where near to the running stage as I keep breaking down just day to day walking. My diet is relatively good mainly fruit,vegetables, chicken and I don’t drink alcohol. I have tried to add eggs into my diet (omelette) for protein but I have never liked diary products. My downfalls on the dietary side are pepsi, cereal bars (sweet tooth)and wholemeal bread which I am trying to eliminate from my diet. I have followed your guidance on this and adopted your trigger point advice to the point where my calves are loose and free from tension and knotting. I am desperate to recover from this conditions and wandered if you could point me to any links or recovery programs that I can adhere to recover. I came across your web site eight weeks ago when I was trying to find information to help sort this problem out. Many thanks for your valuable information input and expertise. Jim
Sock Doc says
Please read this; thanks!
https://sock-doc.com/sock-doc-questions-comments/