January 21, 2023 2 min read 1 Comment
How Do You Keep Moving?
The best way to keep moving is to create habits. Many people tell me that I'm inspirational, or that I motivate them. That really means nothing unless you start your own routine and habits. Action leads to motivation, not the other way around. Once you start doing, you will have your own motivation to keep doing. You'll feel better and want to continue. If it helps you to think, "If she can do it, so can I" then that's great, but you have to activate to motivate! THEN you've got a cycle going that you won't want to break.
What is your favorite exercise?
"Pull-ups. That may be surprising to hear from a sprinter, but I'm doing all my training for overall fitness and good health, not just for sprinting. It's very empowering to do 10 pull-ups in the gym, whether others notice or not. I feel very strong and capable of anything after doing them, especially when I think that I can also sprint AND do this. There are many ways to build up to doing pull-ups, and it's such a worthwhile overall exercise to do."
What is a good tip for injury prevention?
"Over the years, I've had my share of injuries when I can't train in my usual ways. And since, as we get older it takes longer to recover, I've had to learn a variety of ways to "prehab" and not get injured, as well as how to "rehab" after an issue occurs. I recommend to people to do a variety of strength training (upper and lower body), keep active as much as possible (walk or ride a bike on off days, do exercises like ankle circles while watching TV, play with your grandkids, etc.), and incorporate lots of hip mobility and stretching into your day (when you get up, before you exercise, etc.).
"With many injuries, you can figure out ways to keep doing these things while doing specific rehab. My other key to injury prevention AND rehab is getting in the pool. It's a great way to get off your feet, and do something that can mimic running and improve your form if you do pool running with a flotation belt and bungee cord. You can swim to do something that is different than what your body is used to, for a real break."
Do you have a Geezer Jock moment?
"I spent many years teaching and coaching kids of elementary school age for track and cross country running. I've had a few students carry on to high school, university, and national level, which makes me really proud to have shared my passion with them. A couple have even competed with me at local events. One boy came back to school after we'd been at the same meet, telling other students, "I knew Ms. Del Grande could run, but I didn't know that she was FAST!"
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January 26, 2023
Nice article. Karla was picked as the WMA Female Athlete of the Decade 2010-2019. Very deserving! I should know as she takes away all my sprint records. Great athlete, coach & person. So encouraging to others. Grateful she is part of Team Canada!