by Randall J. Brown, MHS, PT
A runner comes to me and says that a couple weeks ago he developed pain on the bottom of his heel which won't go away. It's worse in the morning, feels a little better if he heats it up or jogs on it, and it's especially painful when I poke it with my thumb. He may have arguably the most common foot injury that plagues runners: plantar fasciitis. Plantar fasciitis is a very common injury that can put a runner out of commission for a long time if it's not treated early.
Plantar fasciitis is the inflammation of the plantar fascia at its attachment to the calcaneus (heel bone). Often it is accompanied by calf (heel cord) tightness, which causes an overload at the plantar fascia's attachment, during weight-bearing activities. This leads to micro tears and local inflammation in the plantar fascia. The sometimes-excruciating pain is from the stretching of inflamed tissue.
What else can the heel pain be from?
I suppose it goes without saying, but I'll say it anyway: one should first rule out obvious things like a splinter, plantar wart or blister. There are several other items that we call differential diagnoses (other problems that may trick you into thinking that you have plantar fasciitis when you really don't). These include achilles tendinitis, a fat pad contusion (bruise on the bottom of your heel), plantar arch strain, tarsal tunnel syndrome, or a dreaded stress fracture of the calcaneus.
Maybe you have a heel spur?
A heel spur is a calcification that may occur at the attachment of the plantar fascia to the calcaneus. Sometimes it's called a traction spur. Although the heel spur may show up on an x-ray of the heel of a runner with chronic plantar fasciitis, the spur itself is rarely the cause of the pain. The pain again, is caused by a pull on the inflamed plantar fascia.
Treatment
Okay, so even though you may not be able to pronounce it, you accept that you have plantar fasciitis. What do you do about it? Luckily, there are many things you can do for it. The most conservative means of treating plantar fasciitis is with relative rest (cross train for awhile), ice the painful area, wear supportive footwear though out the day, stretch your calf muscles, and maybe take some anti-inflammatory medications. Other appropriate treatment includes cross friction massage to the area, strengthening your foot flexors, and perhaps using a small heel lift to reduce the strain on your heel from the achilles tendon and plantar fascia. Plantar fasciitis isn't one of those injuries you can train through without treating. You may need a professional to assess your foot and biomechanics. Physical therapists often use modalities such as phonophoresis or iontophoresis to help reduce the inflammation associated with this injury. Find someone who knows how to do Low Dye taping for your arch, which decreases your pronation. Some people need custom orthotics to correct biomechanical excesses. Many tough cases respond to a resting night splint or the less flattering short leg walking cast. Less conservative means of treatment includes the dreaded corticosteroid injection to the area (this involves a needle).In a small number of cases for people with intractable pain that does not respond to anything else, there is the very dreaded partial plantar fasciectomy (which involves a scalpel).
For more information about plantar fasciitis, please contact a physical therapist, podiatrist, or an orthopedist. With this and all injuries that you deem significant, I recommend that you see a physician for an accurate diagnosis.
Friday, November 17, 2006
Tuesday, November 14, 2006
Middle of the Road
Here is an interesting article I thought everyone might like:
I run in the middle of the road. More specifically, on days when I run in the predawn hours, I take to the middle. Choosing this path has rewarded me physically, emotionally and psychologically. Here, I have rid myself of a nagging pain but, more importantly, I have found treasures aplenty that carry me through the day.
First, I go there to avoid camber. I once read that engineers who design roads are responsible for it. The camber of a road is the slant that ensures water drainage and thus helps motorists avoid hydroplaning. I reasoned that part of the pain I was experiencing in my left hip stemmed from running on this annoying slanted asphalt. Looking for a solution, I headed for the centerline. It seemed to work. Granted, the relief I felt may have been psychological more than physiological but, whatever the reason, there I was, following the yellow painted line.
My hip thanked me for the change. Then, on a morning not any different from most others, I began to experience some wonderful, unexpected results. I wasn’t looking for them; they found me. I became aware of new thoughts. At first, they were foggy and muddled and just out of reach. I welcomed them, though, and tried to nurture them. They made me feel good, faster, stronger and mentally tough. Finally, I took note. I was in the middle of the road! What in the name of shin splints was I doing? I didn’t belong there. I was wearing a pair of Adrenalines, not driving a Hummer. Yet, there I was, as if this territory were mine, all mine. I had stumbled into a wonderful and pleasing groove that whupped the pants off of an endorphin rush. The winter air I was exhaling felt better than ever. My ear had attuned to a voice that would begin calling me out in the wee hours, urging me to get dressed and go.
Don’t get the wrong idea. I live on the edge of a small town and the roads are mostly quiet and empty at 5 a.m. When I get the slightest inkling that a motorist is approaching, I scamper to the shoulder of the road like the scared rabbit that I am. But as soon as that menacing heap of machinery passes by, I’m back in my rebellious path, full of bravery and machismo. Bring it on! I give a little chest thump, confident that there’s no one around to snicker.
I enjoy the paradoxical twist on this tired old phrase – middle of the road. Describing something as middle of the road is not exactly high praise. Rather, it smacks of being ordinary, average, a lifeless yawn. If you’re middle of the road, you’re lukewarm on a good day. God warned us of this dreadful condition centuries ago. Better to be hot or cold than lukewarm or He would spew you out of His mouth. I avoid this terrible fate by putting on a pair of shoes and a reflective vest and literally going to the middle of the road, where I become unique and extraordinary and find my salvation.
I become a kid again when I’m there, streaking through the kitchen to grab a cookie before Mom knows. I’m a rebel, unshaven and ruggedly handsome, the envy of the ordinary white-collar worker making his way to a cubicle. I’m raging against City Hall, preaching to the applauding masses about the injustices that the establishment forces upon us. As Jack Black said in the movie, “School of Rock”, I’m sticking it to the Man. There’s nothing that the Man can do about it either, not while I’m in the middle of the road. I own all of this out here. And while I’m there, I right many wrongs and solve complex problems. I scold the person who was rude to me on the phone yesterday. I present an idea at work that is guaranteed to be a huge success. I compose in my head. Every thought is perfect and beautiful and needs no revision.
A full moon and the occasional streetlight induce the tall pine trees to create long and disfigured shadows. As I meet them, however, they straighten and come to life. They are my foot soldiers; I, their captain. They take up arms, fall in line behind me and obey my commands as we prepare to storm the dark, evil castle in the distance. Our brothers and sisters are held captive there. They survive only by the threadbare hope that we may one day come marching in a thunderous, dust-filled cloud to free them, make them human again, and slash the life out of the king and his hollow-eyed minions. Indeed, we free our loved ones and rid the world of this dastardly kingdom. Once again, our brave hearts and mighty deeds have made us heroes.
Eventually, common sense and fallen arches send me home to get ready for the day. A white collar and a work cubicle await me. There will be emails to answer, problems to address and dirty data to scrub. When I arrive at work, there he stands in the corner - the Man - waiting for an anguished look from me. No way. I subdued him hours ago, doing nine-minute miles, carrying a flashlight, running in the middle of the road.
By Gregg Bibb
I run in the middle of the road. More specifically, on days when I run in the predawn hours, I take to the middle. Choosing this path has rewarded me physically, emotionally and psychologically. Here, I have rid myself of a nagging pain but, more importantly, I have found treasures aplenty that carry me through the day.
First, I go there to avoid camber. I once read that engineers who design roads are responsible for it. The camber of a road is the slant that ensures water drainage and thus helps motorists avoid hydroplaning. I reasoned that part of the pain I was experiencing in my left hip stemmed from running on this annoying slanted asphalt. Looking for a solution, I headed for the centerline. It seemed to work. Granted, the relief I felt may have been psychological more than physiological but, whatever the reason, there I was, following the yellow painted line.
My hip thanked me for the change. Then, on a morning not any different from most others, I began to experience some wonderful, unexpected results. I wasn’t looking for them; they found me. I became aware of new thoughts. At first, they were foggy and muddled and just out of reach. I welcomed them, though, and tried to nurture them. They made me feel good, faster, stronger and mentally tough. Finally, I took note. I was in the middle of the road! What in the name of shin splints was I doing? I didn’t belong there. I was wearing a pair of Adrenalines, not driving a Hummer. Yet, there I was, as if this territory were mine, all mine. I had stumbled into a wonderful and pleasing groove that whupped the pants off of an endorphin rush. The winter air I was exhaling felt better than ever. My ear had attuned to a voice that would begin calling me out in the wee hours, urging me to get dressed and go.
Don’t get the wrong idea. I live on the edge of a small town and the roads are mostly quiet and empty at 5 a.m. When I get the slightest inkling that a motorist is approaching, I scamper to the shoulder of the road like the scared rabbit that I am. But as soon as that menacing heap of machinery passes by, I’m back in my rebellious path, full of bravery and machismo. Bring it on! I give a little chest thump, confident that there’s no one around to snicker.
I enjoy the paradoxical twist on this tired old phrase – middle of the road. Describing something as middle of the road is not exactly high praise. Rather, it smacks of being ordinary, average, a lifeless yawn. If you’re middle of the road, you’re lukewarm on a good day. God warned us of this dreadful condition centuries ago. Better to be hot or cold than lukewarm or He would spew you out of His mouth. I avoid this terrible fate by putting on a pair of shoes and a reflective vest and literally going to the middle of the road, where I become unique and extraordinary and find my salvation.
I become a kid again when I’m there, streaking through the kitchen to grab a cookie before Mom knows. I’m a rebel, unshaven and ruggedly handsome, the envy of the ordinary white-collar worker making his way to a cubicle. I’m raging against City Hall, preaching to the applauding masses about the injustices that the establishment forces upon us. As Jack Black said in the movie, “School of Rock”, I’m sticking it to the Man. There’s nothing that the Man can do about it either, not while I’m in the middle of the road. I own all of this out here. And while I’m there, I right many wrongs and solve complex problems. I scold the person who was rude to me on the phone yesterday. I present an idea at work that is guaranteed to be a huge success. I compose in my head. Every thought is perfect and beautiful and needs no revision.
A full moon and the occasional streetlight induce the tall pine trees to create long and disfigured shadows. As I meet them, however, they straighten and come to life. They are my foot soldiers; I, their captain. They take up arms, fall in line behind me and obey my commands as we prepare to storm the dark, evil castle in the distance. Our brothers and sisters are held captive there. They survive only by the threadbare hope that we may one day come marching in a thunderous, dust-filled cloud to free them, make them human again, and slash the life out of the king and his hollow-eyed minions. Indeed, we free our loved ones and rid the world of this dastardly kingdom. Once again, our brave hearts and mighty deeds have made us heroes.
Eventually, common sense and fallen arches send me home to get ready for the day. A white collar and a work cubicle await me. There will be emails to answer, problems to address and dirty data to scrub. When I arrive at work, there he stands in the corner - the Man - waiting for an anguished look from me. No way. I subdued him hours ago, doing nine-minute miles, carrying a flashlight, running in the middle of the road.
By Gregg Bibb
Wednesday, November 08, 2006
Maintaining Training When Out of Town
“I was going to run but…”
At one time or another, many runners have completed that sentence with any number of reasons for not getting their workouts done when out of town. While it’s great to have fun and break away from your normal routine when traveling, it’s important not to let your running go on vacation, particularly if you’re training for an event just a few short weeks away. Oftentimes, feelings of worry and guilt can accompany those blank spaces in your training log. If only you had done things differently!
Planning ahead greatly increases the likelihood that you will maintain your training while away. Long before your departure, your first step is to research all your options concerning both when and where you can run.
Whether traveling to a friend’s wedding or a business convention, it’s helpful to get an itinerary of events that you need to attend so that you can plan your runs around these commitments. Try to also anticipate circumstances that may arise such as dining with a client or a visit to see relatives that lasts much longer than expected.
Oftentimes, running first thing in the morning proves to be the best solution, particularly when your agenda is quite full. But it’s also important to be realistic. If you expect to be partying well past midnight at the wedding reception, will you have the self-discipline and motivation and follow through with your plan to run early the next morning?
If you’re traveling with family, it’s important to consider their needs. Are there things they can to do while you’re out running? And who will be watching the kids for the hour or so that you’re away?
Where you decide to stay can also have an effect on the likelihood that you will run when you’re out of town.
Hotels that have fitness centers equipped with several treadmills makes running easy. Some of the nicer ones in big cities have mapped out running routes of various distances that begin and end at their front door. If your hotel doesn’t have workout facilities on-site, ask management if they have special arrangements with a nearby gym for their guests to use at reduced rates or even for free.
If you prefer staying at an economical no-frills motel when away, select one that is located adjacent to residential neighborhoods or on a road with sidewalks and light traffic so that it will be both safe and convenient to run directly from your room. You can always hop in your car to run in another part of town if you don’t feel comfortable with your motel’s location.
If you will be staying at the home of friends or relatives, let them know in advance that you plan to run so that they will be supportive of your training. They might be able to suggest some great running routes nearby or may even have friends who would welcome you to join them.
Above all, make your personal safety a top consideration when running in unfamiliar places. Before heading out, tell someone where you plan to run and what time you expect to be back. Be aware of potentially dangerous areas and streets to avoid. While the first couple of miles of your route may be scenic and appear safe, you may quickly discover that it leads directly into the high-crime district. Always use common sense and trust your instincts. Turn around if necessary.
Leave your audio device behind so that you will be fully alert and aware of your surroundings. But do carry fluids, your ID, and a small amount of coin or cash in case an emergency arises.
If there is absolutely no way to fit in a workout during your weekend get-away, modify your training schedule so that you can get in those important runs before leaving. Be sure not to cluster too many days of running back-to-back as doing so could lead to injury.
Here are some other helpful tips:
Contact the local running club or specialty running stores in the city you will be visiting for information about safe routes, group runs, and area races. There are quite a few websites that provide this information such as www.runtheplanet.com/.
Check the forecast before you depart so you can pack workout clothes for all possible weather conditions.
If you are unable to determine the exact distance of your route, run for a specific amount of time, estimating your mileage based your typical pace. By Art Liberman
At one time or another, many runners have completed that sentence with any number of reasons for not getting their workouts done when out of town. While it’s great to have fun and break away from your normal routine when traveling, it’s important not to let your running go on vacation, particularly if you’re training for an event just a few short weeks away. Oftentimes, feelings of worry and guilt can accompany those blank spaces in your training log. If only you had done things differently!
Planning ahead greatly increases the likelihood that you will maintain your training while away. Long before your departure, your first step is to research all your options concerning both when and where you can run.
Whether traveling to a friend’s wedding or a business convention, it’s helpful to get an itinerary of events that you need to attend so that you can plan your runs around these commitments. Try to also anticipate circumstances that may arise such as dining with a client or a visit to see relatives that lasts much longer than expected.
Oftentimes, running first thing in the morning proves to be the best solution, particularly when your agenda is quite full. But it’s also important to be realistic. If you expect to be partying well past midnight at the wedding reception, will you have the self-discipline and motivation and follow through with your plan to run early the next morning?
If you’re traveling with family, it’s important to consider their needs. Are there things they can to do while you’re out running? And who will be watching the kids for the hour or so that you’re away?
Where you decide to stay can also have an effect on the likelihood that you will run when you’re out of town.
Hotels that have fitness centers equipped with several treadmills makes running easy. Some of the nicer ones in big cities have mapped out running routes of various distances that begin and end at their front door. If your hotel doesn’t have workout facilities on-site, ask management if they have special arrangements with a nearby gym for their guests to use at reduced rates or even for free.
If you prefer staying at an economical no-frills motel when away, select one that is located adjacent to residential neighborhoods or on a road with sidewalks and light traffic so that it will be both safe and convenient to run directly from your room. You can always hop in your car to run in another part of town if you don’t feel comfortable with your motel’s location.
If you will be staying at the home of friends or relatives, let them know in advance that you plan to run so that they will be supportive of your training. They might be able to suggest some great running routes nearby or may even have friends who would welcome you to join them.
Above all, make your personal safety a top consideration when running in unfamiliar places. Before heading out, tell someone where you plan to run and what time you expect to be back. Be aware of potentially dangerous areas and streets to avoid. While the first couple of miles of your route may be scenic and appear safe, you may quickly discover that it leads directly into the high-crime district. Always use common sense and trust your instincts. Turn around if necessary.
Leave your audio device behind so that you will be fully alert and aware of your surroundings. But do carry fluids, your ID, and a small amount of coin or cash in case an emergency arises.
If there is absolutely no way to fit in a workout during your weekend get-away, modify your training schedule so that you can get in those important runs before leaving. Be sure not to cluster too many days of running back-to-back as doing so could lead to injury.
Here are some other helpful tips:
Contact the local running club or specialty running stores in the city you will be visiting for information about safe routes, group runs, and area races. There are quite a few websites that provide this information such as www.runtheplanet.com/.
Check the forecast before you depart so you can pack workout clothes for all possible weather conditions.
If you are unable to determine the exact distance of your route, run for a specific amount of time, estimating your mileage based your typical pace. By Art Liberman
Tuesday, November 07, 2006
Commitment Tools
Announce your Goal – Whether you simply want to complete your first Bridge Run or finish near the top of your age group, sharing your goal with others and putting it down on paper will reinforce your commitment and make you more accountable.
Chart your Progress – You will be more likely to maintain your motivation and stick with your training program if you record the miles you’ve run (along with any other data you wish) in a training log.
Just Say “No” – Depending upon the time you have available to train, there may be occasions when you have to politely decline a social invitation to fit in a run. Don’t confuse this with being compulsive but rather, invoking self-discipline as a means to accomplish an important goal.
Plan Ahead – Writing in your planner the day and time you plan to run oftentimes isn’t enough, particularly for runners with family responsibilities. Make the necessary arrangements in advance (childcare, cooking dinner, etc.) to insure that your workout gets done.
Be Flexible – If you are unable to run as planned due to an unforeseen circumstance, resort to “Plan B”. For example, if the babysitter doesn’t show up, take the kids to a gym that offers daycare service and run on the treadmill. Or make arrangements to run when your spouse comes home from work.
“Just Do It” - Use Nike’s famous catch phrase as a tool in developing the self-discipline and mental toughness to make yourself run, even on those days when your motivation is low. More times than not, after returning from your run, you will be glad you did! Over time, you will discover that working out will be a pleasurable experience that you look forward to doing regularly.
Ignore Distractions – Just prior to the time you plan to run, don’t let the computer, TV, telephone, etc. grab your attention. Don’t let that time you set aside to train slip away.
Unforeseen Glitches – Even the best-laid plans sometimes go awry. If a family emergency or personal illness arises, just resume your training ASAP.
Mother Nature - Don’t let inclement weather stop you in your tracks. By dressing appropriately, running in the rain or cold can be an exhilarating experience. Also realize that the Bridge Run will go on as scheduled, rain or shine, yet another reason to learn to face the elements!
Self-Doubt and Anxiety – The best way to combat these stressors is to make sure that you get those training runs completed. Knowing that you have trained properly increases self-confidence. Use mental strategies like visualization (seeing yourself in your mind’s eye cross the finish line) and self-talk (telling yourself during times when your motivation to run is low, that you will enjoy the race by training properly).
Be Resourceful – There are numerous ways to create and maximize training opportunities:- Will your boss let you come into work later in the morning to run if you make up the time at the end of the day? Can you run during lunch?- Can your spouse or kids help with chores around the house?- Can your kids join you while training? Examples: You can use a baby jogger, kids can ride their bikes, run on a treadmill while kids watch TV, etc.
Training Partner - Finding a friend to train with is both fun and motivating. Be sure that their pace closely matches yours. And above all, if they become a no-show, run anyway.
Reward Yourself – Treat yourself to a special reward (a new running outfit, massage, dinner at a nice restaurant, etc.) for accomplishing short-term goals along the way. By Art Liberman
Chart your Progress – You will be more likely to maintain your motivation and stick with your training program if you record the miles you’ve run (along with any other data you wish) in a training log.
Just Say “No” – Depending upon the time you have available to train, there may be occasions when you have to politely decline a social invitation to fit in a run. Don’t confuse this with being compulsive but rather, invoking self-discipline as a means to accomplish an important goal.
Plan Ahead – Writing in your planner the day and time you plan to run oftentimes isn’t enough, particularly for runners with family responsibilities. Make the necessary arrangements in advance (childcare, cooking dinner, etc.) to insure that your workout gets done.
Be Flexible – If you are unable to run as planned due to an unforeseen circumstance, resort to “Plan B”. For example, if the babysitter doesn’t show up, take the kids to a gym that offers daycare service and run on the treadmill. Or make arrangements to run when your spouse comes home from work.
“Just Do It” - Use Nike’s famous catch phrase as a tool in developing the self-discipline and mental toughness to make yourself run, even on those days when your motivation is low. More times than not, after returning from your run, you will be glad you did! Over time, you will discover that working out will be a pleasurable experience that you look forward to doing regularly.
Ignore Distractions – Just prior to the time you plan to run, don’t let the computer, TV, telephone, etc. grab your attention. Don’t let that time you set aside to train slip away.
Unforeseen Glitches – Even the best-laid plans sometimes go awry. If a family emergency or personal illness arises, just resume your training ASAP.
Mother Nature - Don’t let inclement weather stop you in your tracks. By dressing appropriately, running in the rain or cold can be an exhilarating experience. Also realize that the Bridge Run will go on as scheduled, rain or shine, yet another reason to learn to face the elements!
Self-Doubt and Anxiety – The best way to combat these stressors is to make sure that you get those training runs completed. Knowing that you have trained properly increases self-confidence. Use mental strategies like visualization (seeing yourself in your mind’s eye cross the finish line) and self-talk (telling yourself during times when your motivation to run is low, that you will enjoy the race by training properly).
Be Resourceful – There are numerous ways to create and maximize training opportunities:- Will your boss let you come into work later in the morning to run if you make up the time at the end of the day? Can you run during lunch?- Can your spouse or kids help with chores around the house?- Can your kids join you while training? Examples: You can use a baby jogger, kids can ride their bikes, run on a treadmill while kids watch TV, etc.
Training Partner - Finding a friend to train with is both fun and motivating. Be sure that their pace closely matches yours. And above all, if they become a no-show, run anyway.
Reward Yourself – Treat yourself to a special reward (a new running outfit, massage, dinner at a nice restaurant, etc.) for accomplishing short-term goals along the way. By Art Liberman
Sunday, November 05, 2006
On the Surface
Treat your feet by avoiding rock-hard surfaces like concrete sidewalks; aim instead for grass or dirt trails. Find surfaces where the ground will absorb more shock, instead of passing it along to your legs, but try to be consistent. A sudden change to a new running surface can itself be a cause of injury. From Cool Running
Thursday, November 02, 2006
Running Movies
Here are some movies you can see if they have at your local Video store. They will help you get motivated and stay motivated to run. Take a look.... and enjoy!
Without Limits is a movie about the running life of Steve Prefontaine (a.k.a. Pre). Pre is known to many as the best American distance runner ever. This movie shows why. The records he broke are one thing, but his spirit and willingness to lay it all on the line every race is another. Starring Billy Crudup as Prefontaine and Donald Sutherland as legendary coach Bill Bowerman, this is a great, entertaining movie about the life of Pre.
Prefontaine is another film that provides a look into the running life of Steve Prefontaine. Much like Without Limits, this movie is entertaining and inspiring. Both are excellent and a must see for anyone who enjoys running movies.
Chariots of Fire is considered by many to be the greatest running movie of all time. Winner of the 1981 Academy Award for Best Picture, this film is a true story of two Olympic runners who won gold in the 1924 Olympics.
Running Brave is the story of Billy Mills, an American Indian and winner of the 10,000 meters at the 1964 Olympics. The win is considered to be one of the biggest upsets in Olympic history.
Without Limits is a movie about the running life of Steve Prefontaine (a.k.a. Pre). Pre is known to many as the best American distance runner ever. This movie shows why. The records he broke are one thing, but his spirit and willingness to lay it all on the line every race is another. Starring Billy Crudup as Prefontaine and Donald Sutherland as legendary coach Bill Bowerman, this is a great, entertaining movie about the life of Pre.
Prefontaine is another film that provides a look into the running life of Steve Prefontaine. Much like Without Limits, this movie is entertaining and inspiring. Both are excellent and a must see for anyone who enjoys running movies.
Chariots of Fire is considered by many to be the greatest running movie of all time. Winner of the 1981 Academy Award for Best Picture, this film is a true story of two Olympic runners who won gold in the 1924 Olympics.
Running Brave is the story of Billy Mills, an American Indian and winner of the 10,000 meters at the 1964 Olympics. The win is considered to be one of the biggest upsets in Olympic history.
Monday, October 30, 2006
Sorry It's been so long...
Hey everyone... Sorry it's been so long, I was sick for a while, and then We just moved into a new place. It has been crazy. But things are getting back to normal, and I plan to get back to running soon...and posting great articles and tips too!!!! Keep up the training, and good luck to everyone who will be running in their marathon this week! Let me know how it goes!
Talk Soon,
The Marathon Professor
Talk Soon,
The Marathon Professor
Monday, October 23, 2006
Why Run???
To feel better -- physically, mentally, emotionally. Running is among the best aerobic exercises for physical conditioning of your heart and lungs. Studies have shown the health benefits to be enormous, reducing the likelihood of everything from the common cold to cancer. Your stamina will increase. You'll lose weight; most beginners lose nearly a pound a week.
Just as important, running -- like many forms of exercise -- is a great cure for stress, emotional strain, even mild depression. You'll likely find yourself with fewer headaches and more energy, patience, humor and creativity. Studies have found that healthy adults who exercise regularly are generally happier than those who don't.
And running, quite simply, is convenient. You don't need any elaborate gear. No special playing field or apparatus. No need to juggle the schedules of others. Just a pair of shoes and the inclination to get out the door.
You've probably started running for the physical benefits, but you will quickly discover other, more metaphysical rewards. Yep, no kidding: Metaphysical. Health reasons may be why most start running, but it's the less tangible benefits that finally motivate us to persist, to become "runners."
While running can be a social activity, it is more frequently an opportunity to spend a little time with yourself and your thoughts, a chance to develop an increased self-awareness. As you become more aware of the nuances and condition of your own body, you also discover things about your inner self.
Many say they are at their most creative and lucid, even meditative, during their runs, as the worries of the day slip away. Confidence increases as you push your own limits, meeting goals and often surprising yourself by exceeding your own expectations. Running is a sport of discipline, sometimes of sacrifice, and always of self-reliance. You may surprise yourself with your capacity for all three. The personal rewards can be quite powerful. from coolrunning.com
Just as important, running -- like many forms of exercise -- is a great cure for stress, emotional strain, even mild depression. You'll likely find yourself with fewer headaches and more energy, patience, humor and creativity. Studies have found that healthy adults who exercise regularly are generally happier than those who don't.
And running, quite simply, is convenient. You don't need any elaborate gear. No special playing field or apparatus. No need to juggle the schedules of others. Just a pair of shoes and the inclination to get out the door.
You've probably started running for the physical benefits, but you will quickly discover other, more metaphysical rewards. Yep, no kidding: Metaphysical. Health reasons may be why most start running, but it's the less tangible benefits that finally motivate us to persist, to become "runners."
While running can be a social activity, it is more frequently an opportunity to spend a little time with yourself and your thoughts, a chance to develop an increased self-awareness. As you become more aware of the nuances and condition of your own body, you also discover things about your inner self.
Many say they are at their most creative and lucid, even meditative, during their runs, as the worries of the day slip away. Confidence increases as you push your own limits, meeting goals and often surprising yourself by exceeding your own expectations. Running is a sport of discipline, sometimes of sacrifice, and always of self-reliance. You may surprise yourself with your capacity for all three. The personal rewards can be quite powerful. from coolrunning.com
Saturday, October 21, 2006
Hot Weather Running
There’s good and bad news about running in the heat. First, the bad news: When the temperature rises about 55 degrees F (10 degrees C), you’re going to run more slowly and feel worse than you will at lower temperatures. But by gradually preparing yourself for increased temperatures and taking action from the beginning of hot weather runs, you’ll get a welcome dose of the good news. You’ll learn how to hydrate yourself, what to wear, and when and how much your body can take in hot weather, all of which will help you recover faster and run better than others of your ability on hot days. While even the most heat-adapted runners won’t run as fast on hot days as they can on cold ones, they won’t slow down as much nor will they feel as much discomfort.
Until the temperature rises to about 65 degrees F, most runners don’t notice much heat buildup, even though it is already putting extra burdens on the system. It takes most folks about 30 to 45 minutes of running (with or without walk breaks) to feel warm. But soon after that, if the temperature is above about 62 degrees F, you’re suddenly hot and sweating. On runs and especially races under those conditions, most runners have to force themselves to slow down. It’s just too easy to start faster than you should when the temperature is between 60 and 69 degrees F because it feels cool at first.
As the mercury rises about 65 degrees F, your body can’t get rid of the heat building up. This causes a rise in core body temperature and an early depletion of fluids through sweating. The internal temperature rise also triggers the rapid dispersion of blood into the capillaries of the skin, reducing the amount of that vital fluid that is available to the exercising muscles. Just when those workhorses are being pushed to capacity, they are receiving less oxygen and nutrients. What used to be a river becomes a creek and can’t remove the waste products of exercise (such as lactic acid). As these accumulate, your muscles slow down.
Scheduling
The best time for hot weather running is before sunrise. The more you can run before sunrise, the cooler you will feel, compared with how you’ll feel later in the day. The second best time to run, by the way, is right after sunrise, unless the temperature cools off dramatically at sunset, which would make that time more favorable. In humid areas, however, it usually doesn’t cool down much after sunset.
Some tips on how to say cool at 55 degrees F or above:
Slow down early – The later you wait to slow down, the more dramatically you’ll slow down at the end and the longer it will take to recover from the run. Walk breaks, early and often, help you lower the exertion level, which conserves resources for the end and reduces heat buildup.
Wear lighter garments – Loose-fitting clothes allow heat to escape. Don’t wear cotton clothing. Sweat soaks into cotton, causing it to cling to your skin, increasing heat buildup. Several materials will wick the perspiration away from your skin: Coolmax, polypro, etc. As moisture leaves your skin, you receive a cooling effect, and these types of materials are designed for this.
Pour water over yourself – Up to 70 percent of the heat you can lose goes out through the top of your head so regularly pour water over your hair (even if, like me, you are hair challenged). Regularly pouring water on a light, polypro (or a similar material) singlet or tank top will keep you cooler.
Drink cold water – Not only does cold water leave the stomach of a runner quicker than any type of fluid, it produces a slight physiological cooling effect – and an even greater psychological cooling effect. But don’t drink too much either. by Jeff Galloway (Shelter Publications, 2001) pp. 171-172
Until the temperature rises to about 65 degrees F, most runners don’t notice much heat buildup, even though it is already putting extra burdens on the system. It takes most folks about 30 to 45 minutes of running (with or without walk breaks) to feel warm. But soon after that, if the temperature is above about 62 degrees F, you’re suddenly hot and sweating. On runs and especially races under those conditions, most runners have to force themselves to slow down. It’s just too easy to start faster than you should when the temperature is between 60 and 69 degrees F because it feels cool at first.
As the mercury rises about 65 degrees F, your body can’t get rid of the heat building up. This causes a rise in core body temperature and an early depletion of fluids through sweating. The internal temperature rise also triggers the rapid dispersion of blood into the capillaries of the skin, reducing the amount of that vital fluid that is available to the exercising muscles. Just when those workhorses are being pushed to capacity, they are receiving less oxygen and nutrients. What used to be a river becomes a creek and can’t remove the waste products of exercise (such as lactic acid). As these accumulate, your muscles slow down.
Scheduling
The best time for hot weather running is before sunrise. The more you can run before sunrise, the cooler you will feel, compared with how you’ll feel later in the day. The second best time to run, by the way, is right after sunrise, unless the temperature cools off dramatically at sunset, which would make that time more favorable. In humid areas, however, it usually doesn’t cool down much after sunset.
Some tips on how to say cool at 55 degrees F or above:
Slow down early – The later you wait to slow down, the more dramatically you’ll slow down at the end and the longer it will take to recover from the run. Walk breaks, early and often, help you lower the exertion level, which conserves resources for the end and reduces heat buildup.
Wear lighter garments – Loose-fitting clothes allow heat to escape. Don’t wear cotton clothing. Sweat soaks into cotton, causing it to cling to your skin, increasing heat buildup. Several materials will wick the perspiration away from your skin: Coolmax, polypro, etc. As moisture leaves your skin, you receive a cooling effect, and these types of materials are designed for this.
Pour water over yourself – Up to 70 percent of the heat you can lose goes out through the top of your head so regularly pour water over your hair (even if, like me, you are hair challenged). Regularly pouring water on a light, polypro (or a similar material) singlet or tank top will keep you cooler.
Drink cold water – Not only does cold water leave the stomach of a runner quicker than any type of fluid, it produces a slight physiological cooling effect – and an even greater psychological cooling effect. But don’t drink too much either. by Jeff Galloway (Shelter Publications, 2001) pp. 171-172
Monday, October 16, 2006
It Takes More Than Just Shoes For Proper Marathon Training
Hey everyone. .. This is a basic article, but it has some very good points that I very much agree with about training for a marathon (Eating right during marathon training. I.E. cutting out the caffine, smoking, etc.)
By Morgan Hamilton
If you are planning to start marathon training you should know that it is quite a bit harder than the actual marathon. In a real marathon, you run and after you finish you can enjoy a half year or even a year off. During that time the memories of the agony you've felt are fading away and one day when you've forgotten it you decide to go for it again. On the other hand, marathon training is much worse as you cannot take such long breaks. Actually you should run the allotted miles every single day and you should try to increase them every week, completely exhausting your body.
If you are serious about preparing yourself for a marathon, you will have to get up early in the morning and start running before you've even had the chance to drink your morning coffee. Actually, you should forget about drinking coffee if you are marathon training. For breakfast you are allowed to have orange juice, milk or plain water. In case you are seriously considering a marathon, then you should start jogging around the track for two hours early in the morning. Thus, you will need to change your diet if you want to succeed.
If preparing for the big race you should forget about sugar as well. You will not be allowed to have soda, candies and everything worth eating, either. If you are in marathon training you will need proteins and will start counting the grams of fat you consume. You will have to do many sacrifices, for example ordering a wheat grass shake at Starbucks than having your favourite latte. Let me be honest with you, marathon training completely changes your outlook on the world.
However, there are also some great things about marathon training. If you are serious with it, you will get into excellent shape. Of course, this won't happen if you are cheating with a box of chocolates under your bed. Everyone wants to have more energy. You can get that by marathon training. Apart from that, running around increases your lung capacity unless you are a smoker. Did I forget to mention you should give up smoking if you are serious with marathon?
If you have never trained marathon before, you might consider hiring a pro to give you a hand. However, you can also do it yourself. Hiring a trainer is quite an expensive thing but it is worth the money if you want to achieve something more than just crossing the finish line of the marathon race. Generally speaking professional marathon training will properly prepare you for the big day and to have someone to push you and hold you accountable is very useful in certain situations. For example, it would be easier for you to get up early in the morning if you know your trainer will be at the track waiting for you to show up.
As far as money matters are concerned, it is best to do it yourself in order to cut the costs. Maybe you can find a good friend of yours who will hold you accountable. This might be a valuable idea unless you are both too lazy. Just imagine you both don't show up at the track and miss training, would that do you any good? I suppose not. Of course, in case you both need motivation you can try to push each other but this doesn't work all the time.
Article Source: EzineArticles.com/?expert=Morgan_Hamilton
By Morgan Hamilton
If you are planning to start marathon training you should know that it is quite a bit harder than the actual marathon. In a real marathon, you run and after you finish you can enjoy a half year or even a year off. During that time the memories of the agony you've felt are fading away and one day when you've forgotten it you decide to go for it again. On the other hand, marathon training is much worse as you cannot take such long breaks. Actually you should run the allotted miles every single day and you should try to increase them every week, completely exhausting your body.
If you are serious about preparing yourself for a marathon, you will have to get up early in the morning and start running before you've even had the chance to drink your morning coffee. Actually, you should forget about drinking coffee if you are marathon training. For breakfast you are allowed to have orange juice, milk or plain water. In case you are seriously considering a marathon, then you should start jogging around the track for two hours early in the morning. Thus, you will need to change your diet if you want to succeed.
If preparing for the big race you should forget about sugar as well. You will not be allowed to have soda, candies and everything worth eating, either. If you are in marathon training you will need proteins and will start counting the grams of fat you consume. You will have to do many sacrifices, for example ordering a wheat grass shake at Starbucks than having your favourite latte. Let me be honest with you, marathon training completely changes your outlook on the world.
However, there are also some great things about marathon training. If you are serious with it, you will get into excellent shape. Of course, this won't happen if you are cheating with a box of chocolates under your bed. Everyone wants to have more energy. You can get that by marathon training. Apart from that, running around increases your lung capacity unless you are a smoker. Did I forget to mention you should give up smoking if you are serious with marathon?
If you have never trained marathon before, you might consider hiring a pro to give you a hand. However, you can also do it yourself. Hiring a trainer is quite an expensive thing but it is worth the money if you want to achieve something more than just crossing the finish line of the marathon race. Generally speaking professional marathon training will properly prepare you for the big day and to have someone to push you and hold you accountable is very useful in certain situations. For example, it would be easier for you to get up early in the morning if you know your trainer will be at the track waiting for you to show up.
As far as money matters are concerned, it is best to do it yourself in order to cut the costs. Maybe you can find a good friend of yours who will hold you accountable. This might be a valuable idea unless you are both too lazy. Just imagine you both don't show up at the track and miss training, would that do you any good? I suppose not. Of course, in case you both need motivation you can try to push each other but this doesn't work all the time.
Article Source: EzineArticles.com/?expert=Morgan_Hamilton
Monday, October 09, 2006
Bathroom Issues
Hey everyone. I have had quite a few people tell me they are having some issues with having to go to the bathroom during long runs. Some men may suffer from this, but the condition generally happens to women. A high percentage of female runners will experience this problem at some point in their lives. Since I personally don't suffer from this problem, I can only tell you what I have learned from my own studies and from talking to other runners with the problem. Having said that, I still believe I can help if this is a problem for you.
***NOTE*** If you do have personal experience with this issue please feel free to post a comment to help everyone. I think you can post anonymously if you want.
***NOTE #2*** I am not a doctor. What I say below is just what I have learned over the years, not medical advice. I can't be responsible for anything you might try from reading this article. Please remember that.
Here we go...
First off let's start with the basics. If you haven’t tried varying my diet, cutting out ibuprophen, not eating anything for HOURS before, etc. That should be the first place to begin. Apply only one at a time so you can pinpoint what might be the cause.
If none of those changes seem to help, try taking Immodium AD an hour or so before your long run. You can also take along some Immodium AD chew tablets to take during the run. This seems to work for many people. Here is a quote from someone about this remedy:
"I read a few months ago in a forum about the Immodium helping some people with similar problems so I started taking one every morning (the chewable kind, not that it makes a difference). My situation DRAMATICALLY improved. From what I've read so far there's no ill side effects with this therapy. Now before a race, long run or dinner out I take two that day and it's done the trick. I realize this might not work for everyone, but it was a Godsend to me. I feel like I got my life back! To all of you who suffer with this, I'm right there with you and sympathize immensely. "
The next tip may be a little extreme for people, and should only be used occasionally (I.E) right before a race). If it is a problem with muscle control some people use an enema before running anything "important", they flush you out pretty well and there are no medicinal effects. But, you wouldn't want to use one too regularly. Many women have problems after childbirth, and this could be an option for them... although a little extreme.
Your next option is to visit a Gastroenterologist. They have the medical knowledge to handle specific situation when given the full details. They specialize in gastrointestinal diseases and disorders and should be able to give you stronger medications or treatments if the tips above don't help. Don't be even the slightest bit embarrassed; believe me, they hear stuff like this 20 times a day. It's how they make a living. Make sure you visit one who has treated runners before. I have heard about people who go to the doctor and just get the Immodium bit and pushed out the door.
Next, I have heard that it is somewhat common for runners who have Crohn's disease to experience a need to go to the bathroom while running. I know it sounds scary, but this might be an avenue to check out if nothing is working.
Here is a tip you might not have thought of: acupuncture. Some people claim it can do wonders for all sorts of IBS syndromes and other GI symptoms. I am just passing this along...I have never done it, so take this tip for what it's worth. Here are some websites to help you find a qualified acupuncturist in you area.
www.philanet.com/acupucture
www.acufinder.com
www.nccaom.org
Basically in conclusion, you just have to try a bunch of different things and see what works. My personal advice is to try the basic stuff first. If that doesn't work go for the Immodium AD. If that still doesn't do it, consider seeing a doctor. I hope this helps, and remember you are not alone in this problem. Many people run into this issue, and for the most part it can be taken care of.
***NOTE*** If you do have personal experience with this issue please feel free to post a comment to help everyone. I think you can post anonymously if you want.
***NOTE #2*** I am not a doctor. What I say below is just what I have learned over the years, not medical advice. I can't be responsible for anything you might try from reading this article. Please remember that.
Here we go...
First off let's start with the basics. If you haven’t tried varying my diet, cutting out ibuprophen, not eating anything for HOURS before, etc. That should be the first place to begin. Apply only one at a time so you can pinpoint what might be the cause.
If none of those changes seem to help, try taking Immodium AD an hour or so before your long run. You can also take along some Immodium AD chew tablets to take during the run. This seems to work for many people. Here is a quote from someone about this remedy:
"I read a few months ago in a forum about the Immodium helping some people with similar problems so I started taking one every morning (the chewable kind, not that it makes a difference). My situation DRAMATICALLY improved. From what I've read so far there's no ill side effects with this therapy. Now before a race, long run or dinner out I take two that day and it's done the trick. I realize this might not work for everyone, but it was a Godsend to me. I feel like I got my life back! To all of you who suffer with this, I'm right there with you and sympathize immensely. "
The next tip may be a little extreme for people, and should only be used occasionally (I.E) right before a race). If it is a problem with muscle control some people use an enema before running anything "important", they flush you out pretty well and there are no medicinal effects. But, you wouldn't want to use one too regularly. Many women have problems after childbirth, and this could be an option for them... although a little extreme.
Your next option is to visit a Gastroenterologist. They have the medical knowledge to handle specific situation when given the full details. They specialize in gastrointestinal diseases and disorders and should be able to give you stronger medications or treatments if the tips above don't help. Don't be even the slightest bit embarrassed; believe me, they hear stuff like this 20 times a day. It's how they make a living. Make sure you visit one who has treated runners before. I have heard about people who go to the doctor and just get the Immodium bit and pushed out the door.
Next, I have heard that it is somewhat common for runners who have Crohn's disease to experience a need to go to the bathroom while running. I know it sounds scary, but this might be an avenue to check out if nothing is working.
Here is a tip you might not have thought of: acupuncture. Some people claim it can do wonders for all sorts of IBS syndromes and other GI symptoms. I am just passing this along...I have never done it, so take this tip for what it's worth. Here are some websites to help you find a qualified acupuncturist in you area.
www.philanet.com/acupucture
www.acufinder.com
www.nccaom.org
Basically in conclusion, you just have to try a bunch of different things and see what works. My personal advice is to try the basic stuff first. If that doesn't work go for the Immodium AD. If that still doesn't do it, consider seeing a doctor. I hope this helps, and remember you are not alone in this problem. Many people run into this issue, and for the most part it can be taken care of.
Sunday, October 08, 2006
Treatment of Stitches
I have had quite a few people tell me they have been having problems with stitches. So for those of you out there that suffer from this, here we go...
A "side stitch" is a sharp, intense pain under the lower edge of the ribcage caused by a muscle spasm of the diaphragm. Such pain can occur during vigorous exercise, such as running, and seems to occur more commonly in novice exercisers who have not yet established proper pacing and who tend to breathe more quickly and shallow. However, about 30% of all runners will experience stitches at some point. What exactly causes them? On inhalation, we take air into the lungs, pressing the diaphragm downward. When we exhale, the diaphragm moves up. If the body has some trapped air/gas below the diaphragm, if we've eaten too close to exercise, or if we start exercising too vigorously, the diaphragm may cramp, causing pain under the rib cage on the right side.
As with any muscle cramp, the best immediate treatment is to try to stretch the cramping muscle as much as possible. How do you get to the diaphragm on the inside of your body?, Try altering your breathing pattern. Take a deep breath in as quickly as you can, to force the diaphragm down. Hold the breath for a couple of seconds and then forcibly exhale through pursed lips to restrict the outward air flow. You may also find that bending forward can help you expel as much air as possible. I have actually found that stretching up as tall as I could, even to the point of extending arms up over head, then alternating crouch-tall and tightening/flexing the abs, helped as well.
You may even have to stop and walk briskly for a few seconds while concentrating on deep breathing. Continue running after the stitch goes away. If you get a cramp in the middle of a race, you might want to try mixing up your rhythmic breathing/ striding pattern. If you always exhale when your right foot strikes the ground, try exhaling with the left foot strike. The organs attached to the diaphragm on the left side of the body aren't quite as big as those on the right side, hence there is less strain on the diaphragm. Another technique that may work for some is peaceful visualization--if you are feeling stressed from the day or race, try imagining you are elsewhere, and take deep calming breaths as you run. from runners rescue
I hope that helps.
A "side stitch" is a sharp, intense pain under the lower edge of the ribcage caused by a muscle spasm of the diaphragm. Such pain can occur during vigorous exercise, such as running, and seems to occur more commonly in novice exercisers who have not yet established proper pacing and who tend to breathe more quickly and shallow. However, about 30% of all runners will experience stitches at some point. What exactly causes them? On inhalation, we take air into the lungs, pressing the diaphragm downward. When we exhale, the diaphragm moves up. If the body has some trapped air/gas below the diaphragm, if we've eaten too close to exercise, or if we start exercising too vigorously, the diaphragm may cramp, causing pain under the rib cage on the right side.
As with any muscle cramp, the best immediate treatment is to try to stretch the cramping muscle as much as possible. How do you get to the diaphragm on the inside of your body?, Try altering your breathing pattern. Take a deep breath in as quickly as you can, to force the diaphragm down. Hold the breath for a couple of seconds and then forcibly exhale through pursed lips to restrict the outward air flow. You may also find that bending forward can help you expel as much air as possible. I have actually found that stretching up as tall as I could, even to the point of extending arms up over head, then alternating crouch-tall and tightening/flexing the abs, helped as well.
You may even have to stop and walk briskly for a few seconds while concentrating on deep breathing. Continue running after the stitch goes away. If you get a cramp in the middle of a race, you might want to try mixing up your rhythmic breathing/ striding pattern. If you always exhale when your right foot strikes the ground, try exhaling with the left foot strike. The organs attached to the diaphragm on the left side of the body aren't quite as big as those on the right side, hence there is less strain on the diaphragm. Another technique that may work for some is peaceful visualization--if you are feeling stressed from the day or race, try imagining you are elsewhere, and take deep calming breaths as you run. from runners rescue
I hope that helps.
Wednesday, October 04, 2006
Hello Everyone
I'm glad to hear everyone is doing great in their training! I got some good ideas from your emails and will be posting some great articles over the next few weeks, so stay tuned.
Talk Soon,
The Marathon Professor
Talk Soon,
The Marathon Professor
Monday, October 02, 2006
Ankle Pain
Tips for diagnosing and treating ankle twists, sprains and breaks.
There's no missing it when this happens. You're running along, you step in a hole, and -- bam! -- your foot turns sideways, and pain flames through your ankle and lower leg. The pain may not be too extreme at first, but if the twist is serious enough, swelling follows and probably a few bruises, too.
Remedy>
Stop running immediately after the twist. You should take this seriously, even if the pain seems mild. Too many runners do a little obligatory limping then start running again only a minute or two after twisting an ankle. It's a big mistake, and it will make the pain and swelling a lot worse if you have sprained or broken the ankle. What might have been a mild sprain can become a chronic one if you try to run through it.
When you get home, elevate your foot by putting it up on a chair and then ice your ankle. This is the prescription for the next 24 hours: keep the foot up and ice constantly, ten minutes on, ten minutes off. When you go to bed, prop your foot up with a pillow or two.
The next day, if there is little or no swelling, it was probably only a mild twist. No worries. But if the ankle is swollen and painful, you have either a fracture or some torn ligaments (a sprain). See a doctor right away. If it's a break the doctor will put your ankle in a walking boot or a hard cast, but if it's a sprain you may get away with only a taped ankle or a soft cast. The idea here is to limit your ankle's range of motion to help healing. Do not run until all pain and swelling have disappeared. by Josh Clark from coolrunning
There's no missing it when this happens. You're running along, you step in a hole, and -- bam! -- your foot turns sideways, and pain flames through your ankle and lower leg. The pain may not be too extreme at first, but if the twist is serious enough, swelling follows and probably a few bruises, too.
Remedy>
Stop running immediately after the twist. You should take this seriously, even if the pain seems mild. Too many runners do a little obligatory limping then start running again only a minute or two after twisting an ankle. It's a big mistake, and it will make the pain and swelling a lot worse if you have sprained or broken the ankle. What might have been a mild sprain can become a chronic one if you try to run through it.
When you get home, elevate your foot by putting it up on a chair and then ice your ankle. This is the prescription for the next 24 hours: keep the foot up and ice constantly, ten minutes on, ten minutes off. When you go to bed, prop your foot up with a pillow or two.
The next day, if there is little or no swelling, it was probably only a mild twist. No worries. But if the ankle is swollen and painful, you have either a fracture or some torn ligaments (a sprain). See a doctor right away. If it's a break the doctor will put your ankle in a walking boot or a hard cast, but if it's a sprain you may get away with only a taped ankle or a soft cast. The idea here is to limit your ankle's range of motion to help healing. Do not run until all pain and swelling have disappeared. by Josh Clark from coolrunning
Sunday, October 01, 2006
Learn Everything You Can About Marathon Training
Read and learn as much as you can about marathon training. In addition to the large number of books on the topic, monthly magazines such as Runner's World frequently feature articles about marathon training and racing. Search the web for credible sites addressing the marathon.
Additionally, ask others who have previously run marathons for their advice. Join a running club or an organization that promotes marathon training and racing. With so much information and training philosophies available for you to consider, assimilate all the data and find a reputable program that you feel both comfortable with and that meets your needs/goals.
Finally, it is very important to consult with your coach on a regular basis so that your training program can be modified when necessary due to injury and/or fatigue. marathontraining.com
Additionally, ask others who have previously run marathons for their advice. Join a running club or an organization that promotes marathon training and racing. With so much information and training philosophies available for you to consider, assimilate all the data and find a reputable program that you feel both comfortable with and that meets your needs/goals.
Finally, it is very important to consult with your coach on a regular basis so that your training program can be modified when necessary due to injury and/or fatigue. marathontraining.com
Thursday, September 28, 2006
Disney Marathon
Well, it has been a while since the last post...sorry about that. I was in Florida. But don't worry, I didn't forget you. So do you have a marathon picked out yet??? I have a great idea for you. Have you considered a Disney marathon (or any kind of race: 10K, 5K, triathlon, etc)?
One idea is to make a vacation out of your race. Think about it. You put in all the time and training for this race...make if a fun and rewarding experience. And what better place to do that, than "the happiest place on earth"...Disney!!! It is where dreams come true ;)
I was just in Orlando Florida for the Disney Triathlon. (Hence the tip I am passing on, that you should go and run a Disney race yourself.) It was a great race. Disney does a fantastic job of putting races on. You actually run right through the amusement park. It's great.
O.K. so go to this link for more info on the Disney races.
http://disneyworldsports.disney.go.com/dwws/en_US/endurance/listing?name=EnduranceEventListingPage&bhcp=1
I hope all is well. I'm back and ready to run again... so there will be more marathon tips to come. Run Safe.
"The Marathon Professor"
One idea is to make a vacation out of your race. Think about it. You put in all the time and training for this race...make if a fun and rewarding experience. And what better place to do that, than "the happiest place on earth"...Disney!!! It is where dreams come true ;)
I was just in Orlando Florida for the Disney Triathlon. (Hence the tip I am passing on, that you should go and run a Disney race yourself.) It was a great race. Disney does a fantastic job of putting races on. You actually run right through the amusement park. It's great.
O.K. so go to this link for more info on the Disney races.
http://disneyworldsports.disney.go.com/dwws/en_US/endurance/listing?name=EnduranceEventListingPage&bhcp=1
I hope all is well. I'm back and ready to run again... so there will be more marathon tips to come. Run Safe.
"The Marathon Professor"
Wednesday, September 20, 2006
Walk Breaks?
Most runners will record significantly faster times when they take walk breaks because they don't slow down at the end of a long run. Thousands of time-goal-oriented veterans have improved by 10, 20, 30 minutes and more in marathons by taking walk breaks early and often in their goal races. You can easily spot these folks. They're the ones who are picking up speed during the last two to six miles when everyone else is slowing down.
The mental benefit: breaking 26 miles into segments, which you know you can do Even sub-three hour marathoners continue to take their walk breaks to the end. One of them explained it this way: "Instead of thinking at 20 miles I had six more gut-wretching miles to go, I was saying to myself one more mile until my break.' Even when it was tough, I always felt I could go one more mile.
Why do walk breaks work?
By using muscles in different ways from the beginning, your legs keep their bounce as they conserve resources. When a muscle group, such as your calf, is used continuously step by step, it fatigues relatively soon. The weak areas get overused and force you to slow down later or scream at you in pain afterward. By shifting back and forth between walking and running muscles, you distribute the workload among a variety of muscles, increasing your overall performance capacity. For veteran marathoners, this is often the difference between achieving a time goal or not.
Walk breaks will significantly speed up recovery because there is less damage to repair. The early walk breaks erase fatigue, and the later walk breaks will reduce or eliminate overuse muscle breakdown.
The earlier you take the walk breaks, the more they help you!
To receive maximum benefit, you must start the walk breaks before you feel any fatigue, in the first mile. If you wait until you feel the need for a walk break, you've already reduced your potential performance.
How fast should the walk break be?
When you walk fast for a minute, most runners will lose about 15 seconds over running at their regular pace. But if you walk slowly, you'll have lost only about 20 seconds.
Once we find the ideal ratio for a given distance, walk breaks allow us to feel strong to the end and recover fast, while bestowing the same stamina and conditioning we would have received if we had run continuously.
Don't get too rigidly locked into a specific ratio of walk breaks, adjust as needed.
Even if you run the same distance every day, you'll find that you'll need to vary the walk break frequency to adjust for speed, hills, heat, humidity, time off from training, etc. If you anticipate that your run will be more difficult or will produce a longer recovery, take more frequent walk breaks (or longer walks) and you may be surprised at how quickly you recover. By Jeff Galloway
The mental benefit: breaking 26 miles into segments, which you know you can do Even sub-three hour marathoners continue to take their walk breaks to the end. One of them explained it this way: "Instead of thinking at 20 miles I had six more gut-wretching miles to go, I was saying to myself one more mile until my break.' Even when it was tough, I always felt I could go one more mile.
Why do walk breaks work?
By using muscles in different ways from the beginning, your legs keep their bounce as they conserve resources. When a muscle group, such as your calf, is used continuously step by step, it fatigues relatively soon. The weak areas get overused and force you to slow down later or scream at you in pain afterward. By shifting back and forth between walking and running muscles, you distribute the workload among a variety of muscles, increasing your overall performance capacity. For veteran marathoners, this is often the difference between achieving a time goal or not.
Walk breaks will significantly speed up recovery because there is less damage to repair. The early walk breaks erase fatigue, and the later walk breaks will reduce or eliminate overuse muscle breakdown.
The earlier you take the walk breaks, the more they help you!
To receive maximum benefit, you must start the walk breaks before you feel any fatigue, in the first mile. If you wait until you feel the need for a walk break, you've already reduced your potential performance.
How fast should the walk break be?
When you walk fast for a minute, most runners will lose about 15 seconds over running at their regular pace. But if you walk slowly, you'll have lost only about 20 seconds.
Once we find the ideal ratio for a given distance, walk breaks allow us to feel strong to the end and recover fast, while bestowing the same stamina and conditioning we would have received if we had run continuously.
Don't get too rigidly locked into a specific ratio of walk breaks, adjust as needed.
Even if you run the same distance every day, you'll find that you'll need to vary the walk break frequency to adjust for speed, hills, heat, humidity, time off from training, etc. If you anticipate that your run will be more difficult or will produce a longer recovery, take more frequent walk breaks (or longer walks) and you may be surprised at how quickly you recover. By Jeff Galloway
Tuesday, September 19, 2006
Why Do Runners Need to Monitor Heart Rates
Heart Rate Monitor Training:
Maybe you've heard the sound in a race: a high-pitched beep, beep, beep. Or maybe you've wondered about those straps that you've seen wrapped around runners' chests (usually shirtless males!) Whether you've heard them, seen them or just wondered about them, it's time you tried one yourself. What are we talking about? Heart rate monitors; other than a good pair of running shoes, they're the single most valuable training tool of this centuryor the last!
What will a Heart Rate Monitor do for Me?
Simply put, using a heart rate monitor will make you a better runner. Here's how it works: The monitor accurately measures the number of times your heart beats in one minute. Knowing that figure helps you gauge how your body's responding to training. And knowing how your body responds helps you plan your workouts to reflect your increasing fitness level.
"Yeah, but I've seen runners at the track stopping to take their pulse during a workout. Isn't that good enough?" you might ask. Unfortunately, the answer is no. Once you stop your heart rate starts to slow down. For instance, let's say you run a 400m interval, then you stop to take your pulse before you run an easy 400m recovery jog. As soon as you stop, your heart rate will begin to drop. By the time you've caught your breath, felt for your pulse in your neck and started counting, it might have dropped two beats or more from what it was in the last 200m of the interval. And coming to a complete stop after a hard interval can cause dizziness and even nausea, so you shouldn't forgo the recovery lap in favor of taking your pulse. Wearing a monitor is the only way to get a true reading of how hard your heart is working.
How do I Use a Heart Rate Monitor?
A heart rate monitor consists of two pieces:1. The watch/chronograph/display, which you wear on your wrist.2. The strap you wear around your chest. Monitors vary considerably in both price and features. If you're running or jogging solely for fitness and possibly to lose weight, you'll probably want the most basic model, one that simply displays your heart rate and nothing else. If you're planning on running intervals on the track, choose a model that not only displays your heart rate, but stores lap and split times as well as your heart rate during each interval. All the models above the two most basic designs feature alarms to signal you when you're in the correct target training zone (more about target zones later.)
Tip: Initially you may have to experiment with the tension on the chest strap. Although you may think it feels too tight, you'll be more uncomfortable and insecure if it starts to slip down while you're working out. Don't be afraid to tighten it, you'll grow accustomed to the feel very soon. It's important to remember that the plastic piece must fit against your chest, if it doesn't the beats will be sporadic or you won't pick them up at all.
Women should wear a sports bra designed so the strap slips through it, particularly if they're small-breasted and have a small rib cage. (Most women around here use the Polar Heart Monitor bra ). No one, male or female, should wear the chest strap over cloth, as transmitter can't transmit through a shirt or singlet. If you have trouble picking up the beats, try a little saline solution on the back of the plastic transmitter. Never use any other substance on the transmitter (like petroleum jelly or a sports cream.) You may also need an Electrode cream to get an accurate reading.
Tip: Don't be concerned if your heart rate starts suddenly jumps up during a run, say from 125 to 170, then back down again. Check out your surroundings. Sometimes when you run under high tension wires the transmitter will go a little "haywire" for a few seconds. You might also notice that if you're running next to someone who's also wearing a monitor, your monitor might start beating in time with theirs (or vice versa)! Run a little further apart, or move to the other runner's opposite side.
What do the Numbers Mean?
To understand what the numbers displayed on the watch mean, you need to know:
1. Your resting heart rate (referred to as RHR)
2. Your maximum HR (referred to as MHR or sometimes Max HR)
How do you determine your RHR?
It's easy! Measure your pulse when you wake up in the morning. Tip: Relieve your bladder first. Once you've used the restroom, lay back down in bed and rest quietly for a minute or so. Then place your index finger and middle finger of one hand against the wrist of your opposite hand. Tip: Always use two fingers to take your pulse, never your thumb! Measure the number of beats for 10 seconds and multiply that figure by 6. Voila! You now know your RHR.
My RHR is 70. What does that mean?
An average RHR for men is between 60-80 beats per minute (BPM). Women average slightly higher RHRs. A RHR of 100 isn't unusual for someone who's sedentary. On the other hand, world-class runners can have RHRs as low as 40 and even under 30 is not uncommon. It's important to remember that the more fit you are, the lower your RHR will be.
Tip: Keep a record of your RHR every morning. If it rises by even as little as two to three beats, you're probably over-training, you may be getting sick, or you're dehydrated.. Back off on your training, monitor your body for other signs of a cold or upper respiratory infection and cut back on your intake of coffee and tea. Also make sure you're drinking enough fluid during the day.
OK, Now that I Know my RHR, How do I Find Out My MHR?
Figuring out this number isn't quite so easy. There are several ways to determine your MHR:
1. Use the formula 220-(minus) your age. Unfortunately, this method can be off by as many as 30 beats per minute, depending on your sex and your fitness level.
2. Use the formula 220-your age if you're a man and 226-your age if you're a woman. According to longtime running coach, Roy Benson, this formula makes more sense because women (usually) have slightly smaller hearts than men. Smaller hearts make up for their size by beating faster. But again, this formula can still be off by several beats, depending on how long you've been running.
3. Use this formula: subtract ½ of your age from 205. According to Benson, this formula makes more sense than the previous two because of the "old physiological chestnut that states, if you use it, you don't lose it." In other words, if you've stayed fit most of your adult life you're younger biologically than chronologically. Still, even this formula might give you a number that's way off, depending on where you are on the bell shaped curve used to predict MHR.
4. Take a treadmill test. Wired to an EKG in a medical laboratory setting, you'll get an accurate measurement of your MHR. Unfortunately, this kind of test is very expensive and unless you're willing to pay for it yourself, your insurance company will undoubtedly balk at the idea of paying several hundred dollars for you to find out how you can train most effectively!
5. Wear a heart rate monitor in a 10K. Run as hard as you can the last .2 and check your HR as soon as you cross the finish line.
6. Coach Benson suggests this sub-maximal, low stress test. Strap on your monitor and go out for a comfortable run of three to four miles. Tip: The course should be flat. Start out by jogging slowly for ten minutes, just long enough to work up a sweat. Note your HR during the warm-up. Once you're warmed-up begin to gradually increase your pace. Don't run too fast. Coach Benson suggests that you run at a pace where you can easily say out loud: "Great! I feel as if I could run at this pace forever!" Continue running for another two to three miles. Eventually you will reach the point where you'll be able to talk out loud only in short sentences. At this stage of the run you will be breathing harder. It's important that you don't run so fast that you can no longer talk. This particular test identifies 80% of your maximum HR; it's not as stressful as a treadmill test or running a hard 10K. (And it's fun to run at a comfortable pace!) Check out your HR once you reach the point where you can talk only in short sentences. Use that number in the following formula to determine your MHR:
MHR = RHR (Resting Heart Rate) + (Measured HR - RHR) divided by .8For example, let's say your RHR is 70 and your HR reached 162 at the end of the test. Using the formula, your MHR would be 185. Here's the math:
MHR = 70 + (162 - 70) divided by 0.8MHR = 70 + (92 divided by .8)MHR = 70 + 115MHR = 185
Training by the Numbers
Once you know your MHR you can base your training on that figure. It's important to understand that to benefit from HR training, you don't have to be an elite runner who races every other weekend. HR training is for anyone, from a fitness runner who runs three times a week to stay in shape to age-group aces who are looking to set PR's. Here's how you use your MHR to set up a training schedule.
If you're a new runner, or someone who runs two or three miles a few days a week, your target HR training zone is 60-75% of your MHR. In other words, if you've determined that your MHR is 185, you'll be running the majority of your runs with your heart rate between 111-139.
On the other hand, if you're hoping to get faster, or want to try a race for the first time you'll need to do some of your training runs in the 80-85% zone (148-157). Here's how the training zones breakdown:
Easy, recovery jogs (should be the majority of your training) @ 60-70% of MHR
Long, slow runs (once a week, or once every other week) @ 60-75% of MHR
Steady-state runs* (once a week, depending on your fitness) @ 75-80% of MHR
Tempo runs** (once a week, depending on your fitness) @ 80-85% of MHR
Speed-work***(once a week, depending on your fitness) @ 90-95% of MHR
*Steady-state run: Help you achieve a sense of pacing. Ideally you should run each mile at the same pace. They can be as short as 2 miles or as long as 14-15. These aren't fast workouts; if you're training for a half-marathon for instance, you might run 4 miles at your half-marathon race pace.
**Tempo runs: These are also known as lactate threshold runs. They are run at a controlled pace: if you're a new runner they should be 15-30 seconds per mile slower than your 10K race pace (which translates to 80-85% of your MHR). More advanced runners might run only 10-20 seconds slower than 10K pace. Tempo runs aren't long, they should be anywhere from 2-6 miles.
***Speed-work: Speed-work can consist of timed intervals on a track, 400 meters to a mile, or fast, short bursts of speed on the road or a trail. Many runners prefer to do their speed-work on the road since road workouts more accurately simulate racing conditions.
A Real-life Testimonial!
Training with a heart rate monitor made a significant difference in my training, in fact I wish I would have started using one earlier in my running career. I tried a heart rate monitor for the first time in 1995, 14 years after I first started running and racing. I quickly learned that I was running way too hard on my so-called "easy" days. Because I had become comfortable running at a fairly quick pace everyday, I wasn't reaping the benefits of rest days. During most of my runs my HR was 75% of maximum, sometimes even 80%. I'm sure training at such a high HR everyday caused my immune system to weaken over the years. I was lucky, I never sustained a serious injury that prevented me from running, but I often had upper respiratory infections, colds and a slight fever. Once I discovered the joys of truly running "easy" most days, I was able to train much harder on my "hard" days, my racing times improved and I stopped feeling "under the weather" most of the time. By Claudia Piepenburg
Run Today contributor information: Claudia Piepenburg has been running for over 20 years and is the current editor of Peak Running Performance. She holds or has held state age-group records in Michigan, North Carolina, Florida, Tennessee and Virginia. In 1990, she was ranked 18th fastest master's woman in the world and 8th fastest master's woman in the U.S. in 1990 and 1991. She competed in the 1988 Olympic Marathon trials, placed 20th woman overall in the 1987 Boston Marathon and women's winner of the 1986 Virginia Beach Marathon. Claudia is also the editor of Running for the Soul.
Maybe you've heard the sound in a race: a high-pitched beep, beep, beep. Or maybe you've wondered about those straps that you've seen wrapped around runners' chests (usually shirtless males!) Whether you've heard them, seen them or just wondered about them, it's time you tried one yourself. What are we talking about? Heart rate monitors; other than a good pair of running shoes, they're the single most valuable training tool of this centuryor the last!
What will a Heart Rate Monitor do for Me?
Simply put, using a heart rate monitor will make you a better runner. Here's how it works: The monitor accurately measures the number of times your heart beats in one minute. Knowing that figure helps you gauge how your body's responding to training. And knowing how your body responds helps you plan your workouts to reflect your increasing fitness level.
"Yeah, but I've seen runners at the track stopping to take their pulse during a workout. Isn't that good enough?" you might ask. Unfortunately, the answer is no. Once you stop your heart rate starts to slow down. For instance, let's say you run a 400m interval, then you stop to take your pulse before you run an easy 400m recovery jog. As soon as you stop, your heart rate will begin to drop. By the time you've caught your breath, felt for your pulse in your neck and started counting, it might have dropped two beats or more from what it was in the last 200m of the interval. And coming to a complete stop after a hard interval can cause dizziness and even nausea, so you shouldn't forgo the recovery lap in favor of taking your pulse. Wearing a monitor is the only way to get a true reading of how hard your heart is working.
How do I Use a Heart Rate Monitor?
A heart rate monitor consists of two pieces:1. The watch/chronograph/display, which you wear on your wrist.2. The strap you wear around your chest. Monitors vary considerably in both price and features. If you're running or jogging solely for fitness and possibly to lose weight, you'll probably want the most basic model, one that simply displays your heart rate and nothing else. If you're planning on running intervals on the track, choose a model that not only displays your heart rate, but stores lap and split times as well as your heart rate during each interval. All the models above the two most basic designs feature alarms to signal you when you're in the correct target training zone (more about target zones later.)
Tip: Initially you may have to experiment with the tension on the chest strap. Although you may think it feels too tight, you'll be more uncomfortable and insecure if it starts to slip down while you're working out. Don't be afraid to tighten it, you'll grow accustomed to the feel very soon. It's important to remember that the plastic piece must fit against your chest, if it doesn't the beats will be sporadic or you won't pick them up at all.
Women should wear a sports bra designed so the strap slips through it, particularly if they're small-breasted and have a small rib cage. (Most women around here use the Polar Heart Monitor bra ). No one, male or female, should wear the chest strap over cloth, as transmitter can't transmit through a shirt or singlet. If you have trouble picking up the beats, try a little saline solution on the back of the plastic transmitter. Never use any other substance on the transmitter (like petroleum jelly or a sports cream.) You may also need an Electrode cream to get an accurate reading.
Tip: Don't be concerned if your heart rate starts suddenly jumps up during a run, say from 125 to 170, then back down again. Check out your surroundings. Sometimes when you run under high tension wires the transmitter will go a little "haywire" for a few seconds. You might also notice that if you're running next to someone who's also wearing a monitor, your monitor might start beating in time with theirs (or vice versa)! Run a little further apart, or move to the other runner's opposite side.
What do the Numbers Mean?
To understand what the numbers displayed on the watch mean, you need to know:
1. Your resting heart rate (referred to as RHR)
2. Your maximum HR (referred to as MHR or sometimes Max HR)
How do you determine your RHR?
It's easy! Measure your pulse when you wake up in the morning. Tip: Relieve your bladder first. Once you've used the restroom, lay back down in bed and rest quietly for a minute or so. Then place your index finger and middle finger of one hand against the wrist of your opposite hand. Tip: Always use two fingers to take your pulse, never your thumb! Measure the number of beats for 10 seconds and multiply that figure by 6. Voila! You now know your RHR.
My RHR is 70. What does that mean?
An average RHR for men is between 60-80 beats per minute (BPM). Women average slightly higher RHRs. A RHR of 100 isn't unusual for someone who's sedentary. On the other hand, world-class runners can have RHRs as low as 40 and even under 30 is not uncommon. It's important to remember that the more fit you are, the lower your RHR will be.
Tip: Keep a record of your RHR every morning. If it rises by even as little as two to three beats, you're probably over-training, you may be getting sick, or you're dehydrated.. Back off on your training, monitor your body for other signs of a cold or upper respiratory infection and cut back on your intake of coffee and tea. Also make sure you're drinking enough fluid during the day.
OK, Now that I Know my RHR, How do I Find Out My MHR?
Figuring out this number isn't quite so easy. There are several ways to determine your MHR:
1. Use the formula 220-(minus) your age. Unfortunately, this method can be off by as many as 30 beats per minute, depending on your sex and your fitness level.
2. Use the formula 220-your age if you're a man and 226-your age if you're a woman. According to longtime running coach, Roy Benson, this formula makes more sense because women (usually) have slightly smaller hearts than men. Smaller hearts make up for their size by beating faster. But again, this formula can still be off by several beats, depending on how long you've been running.
3. Use this formula: subtract ½ of your age from 205. According to Benson, this formula makes more sense than the previous two because of the "old physiological chestnut that states, if you use it, you don't lose it." In other words, if you've stayed fit most of your adult life you're younger biologically than chronologically. Still, even this formula might give you a number that's way off, depending on where you are on the bell shaped curve used to predict MHR.
4. Take a treadmill test. Wired to an EKG in a medical laboratory setting, you'll get an accurate measurement of your MHR. Unfortunately, this kind of test is very expensive and unless you're willing to pay for it yourself, your insurance company will undoubtedly balk at the idea of paying several hundred dollars for you to find out how you can train most effectively!
5. Wear a heart rate monitor in a 10K. Run as hard as you can the last .2 and check your HR as soon as you cross the finish line.
6. Coach Benson suggests this sub-maximal, low stress test. Strap on your monitor and go out for a comfortable run of three to four miles. Tip: The course should be flat. Start out by jogging slowly for ten minutes, just long enough to work up a sweat. Note your HR during the warm-up. Once you're warmed-up begin to gradually increase your pace. Don't run too fast. Coach Benson suggests that you run at a pace where you can easily say out loud: "Great! I feel as if I could run at this pace forever!" Continue running for another two to three miles. Eventually you will reach the point where you'll be able to talk out loud only in short sentences. At this stage of the run you will be breathing harder. It's important that you don't run so fast that you can no longer talk. This particular test identifies 80% of your maximum HR; it's not as stressful as a treadmill test or running a hard 10K. (And it's fun to run at a comfortable pace!) Check out your HR once you reach the point where you can talk only in short sentences. Use that number in the following formula to determine your MHR:
MHR = RHR (Resting Heart Rate) + (Measured HR - RHR) divided by .8For example, let's say your RHR is 70 and your HR reached 162 at the end of the test. Using the formula, your MHR would be 185. Here's the math:
MHR = 70 + (162 - 70) divided by 0.8MHR = 70 + (92 divided by .8)MHR = 70 + 115MHR = 185
Training by the Numbers
Once you know your MHR you can base your training on that figure. It's important to understand that to benefit from HR training, you don't have to be an elite runner who races every other weekend. HR training is for anyone, from a fitness runner who runs three times a week to stay in shape to age-group aces who are looking to set PR's. Here's how you use your MHR to set up a training schedule.
If you're a new runner, or someone who runs two or three miles a few days a week, your target HR training zone is 60-75% of your MHR. In other words, if you've determined that your MHR is 185, you'll be running the majority of your runs with your heart rate between 111-139.
On the other hand, if you're hoping to get faster, or want to try a race for the first time you'll need to do some of your training runs in the 80-85% zone (148-157). Here's how the training zones breakdown:
Easy, recovery jogs (should be the majority of your training) @ 60-70% of MHR
Long, slow runs (once a week, or once every other week) @ 60-75% of MHR
Steady-state runs* (once a week, depending on your fitness) @ 75-80% of MHR
Tempo runs** (once a week, depending on your fitness) @ 80-85% of MHR
Speed-work***(once a week, depending on your fitness) @ 90-95% of MHR
*Steady-state run: Help you achieve a sense of pacing. Ideally you should run each mile at the same pace. They can be as short as 2 miles or as long as 14-15. These aren't fast workouts; if you're training for a half-marathon for instance, you might run 4 miles at your half-marathon race pace.
**Tempo runs: These are also known as lactate threshold runs. They are run at a controlled pace: if you're a new runner they should be 15-30 seconds per mile slower than your 10K race pace (which translates to 80-85% of your MHR). More advanced runners might run only 10-20 seconds slower than 10K pace. Tempo runs aren't long, they should be anywhere from 2-6 miles.
***Speed-work: Speed-work can consist of timed intervals on a track, 400 meters to a mile, or fast, short bursts of speed on the road or a trail. Many runners prefer to do their speed-work on the road since road workouts more accurately simulate racing conditions.
A Real-life Testimonial!
Training with a heart rate monitor made a significant difference in my training, in fact I wish I would have started using one earlier in my running career. I tried a heart rate monitor for the first time in 1995, 14 years after I first started running and racing. I quickly learned that I was running way too hard on my so-called "easy" days. Because I had become comfortable running at a fairly quick pace everyday, I wasn't reaping the benefits of rest days. During most of my runs my HR was 75% of maximum, sometimes even 80%. I'm sure training at such a high HR everyday caused my immune system to weaken over the years. I was lucky, I never sustained a serious injury that prevented me from running, but I often had upper respiratory infections, colds and a slight fever. Once I discovered the joys of truly running "easy" most days, I was able to train much harder on my "hard" days, my racing times improved and I stopped feeling "under the weather" most of the time. By Claudia Piepenburg
Run Today contributor information: Claudia Piepenburg has been running for over 20 years and is the current editor of Peak Running Performance. She holds or has held state age-group records in Michigan, North Carolina, Florida, Tennessee and Virginia. In 1990, she was ranked 18th fastest master's woman in the world and 8th fastest master's woman in the U.S. in 1990 and 1991. She competed in the 1988 Olympic Marathon trials, placed 20th woman overall in the 1987 Boston Marathon and women's winner of the 1986 Virginia Beach Marathon. Claudia is also the editor of Running for the Soul.
Sunday, September 17, 2006
To Socialize or Not?
Oftentimes during the marathon, you will encounter other runners who will be running your pace and may wish to engage you in conversation. It's a personal decision as to if you wish to stick with them and chat along the way. The positive aspect of socializing is that many great friendships have been started this way, and that talking to others is a great way to take your mind off the physical discomfort you may face later in the marathon. On occasion, runners who are experiencing great difficulty in the later stages of the event make pacts with one another as a motivational strategy as a means of finishing the race.
The other view pertaining to socializing is that talking may rob you of valuable energy you may need later. The last miles of the marathon can be quite draining mentally. For that reason itself, you may choose to run the last miles without much conversation. Also, running with someone may slow you down. You'll undoubtedly finish the marathon, but sticking with someone slower may compromise your chances of achieving a personal goal. marathontraining.com
The other view pertaining to socializing is that talking may rob you of valuable energy you may need later. The last miles of the marathon can be quite draining mentally. For that reason itself, you may choose to run the last miles without much conversation. Also, running with someone may slow you down. You'll undoubtedly finish the marathon, but sticking with someone slower may compromise your chances of achieving a personal goal. marathontraining.com
Friday, September 15, 2006
Short Races To Big Races
Train for your marathon by participating in shorter races. Instead of seeking speed or personal records in the shorter races, think of them as structured long runs that help you to build physical and mental strength for the upcoming marathon. Keep up the training everyone, and be sure to let me know how you do when you run your first marathon!
Talk Soon,
The Marathon Professor
Talk Soon,
The Marathon Professor
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