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Posts Tagged ‘Running’

There are as many different types of runners as there are people who run. But one misconception that many runners hold in common is a work ethic that too often precludes rest.

Some runners have to be held down in order to get the rest the body requires. Sooner or later that will come by way of injury or overtraining syndrome. For those runners, understanding that rest and recovery doesn’t mean doing nothing, can break through the mile-aholic’s misconceptions and change training habits for the better.

For starters, we need to differentiate between rest and recovery days and light workout days. They’re two different things.

Rest and recovery days

Rest and recovery days are just that. They are days primarily designed to rest and recover. Healthy runners need rest maybe once per week, or even just once or twice a month. Obviously injuries, illness, aging, staleness, increases in distance or intensity and overtraining can create demands for more rest.

Although rest is needed, it’s still important to remain active on those days. The body, just like the mind, needs stimulation every day. Even after a grueling marathon, many people find it’s a good idea to move around, maybe take a walk, as early as the day after to avoid stiffening up.

Even people who suffer heart attacks are encouraged to get out of bed and move around as soon as possible. On rest and recovery days it’s important to avoid doing the worst thing you can do for your body … nothing.

Examples of rest and recovery activities are walking, static stretch exercises (after a warm-up and loosening-up period), swimming, water running and riding a bike.

Keep in mind that increasing respiration and heart rate to a level just slightly above normal and challenging your range of motion are generally good things to do almost any time. Rest is a variable to apply in response to the feedback your body gives — more or less, but always some.

Light workout days

Light workout days are days in which you’re actually working out. The difference is that your activities are lighter, less demanding and generally performed at a lower level of intensity. Or the activities are executed at a high level of intensity for a much shorter period of time.

Light workout days are just as important as heavy workout days. They allow development to take place without breaking yourself down and acquiring overuse injuries, experiencing training plateaus and developing a generally stale, flat, bored attitude that can come from doing the same thing day after day. In short, the light days make the heavy days possible.

They should enhance and complement your more intense workouts. They can and should be equally enjoyable. If your workouts include heavy days and light days in proper sequence, you shouldn’t need as many rest and recovery days.

An important guideline for light workout days is variety. Providing a change in the workloads to shock the system is what’s important. When changing the emphasis on workouts from heavy to light workout days, there are a number of things that can be accomplished. Some training objectives that are good to consider on light workout days are flexibility, developing range of motion, improving running form, strength training, hill running and speed interval training.

Strength training

If you can, schedule the same amount of time to train on light days as heavy days. A good idea is to spend less time on the track on light days and spend the balance of your training time with strength training. Strength training can improve running times right away.

Of course there are many other benefits from strength training, such as injury prevention, improved bone density and increased range of motion that research has shown to help people well into their nineties.

Even a little strength training can convey major improvements. There’s a plethora of strength training activities and exercises that can be done with no equipment at all. Weights and exercise equipment can be helpful but aren’t necessary.

Running form

Light days can also provide the opportunity to work on running form. Training to improve running form is very important for two reasons. It can help you to move more efficiently and therefore improve your times right away. Even the most advanced runner can improve his form.

While improving your running times may not be important to you, improving running form still has important benefits. If your form is more linear and more stable, it can help prevent injuries.

Start out by jogging for a short distance or complete some other activity that will thoroughly warm your body up. Then continue for short distances, concentrating on one element of running form that will improve your efficiency.

You may need to consult a trainer or strength and conditioning coach for an analysis of your form and constructive criticism for means to improve it.

Hill runs

A similar procedure can be followed while executing hill runs. Hill runs are great for developing strength, as well as adding variety to cardiovascular training. Bleachers or stadium steps can be used if there are no hills where you live. However, it’s important to remember to concentrate on running form when running hills and stairs.

Many runners will sacrifice form for what they think is speed when they’re making an all-out effort. An all-out effort isn’t necessary when executing hill runs. Run as slowly as necessary to maintain good running form. Increased strength and, as a result, speed will come naturally.

Intervals

Sprint build-ups or interval work can be incorporated into your light-day running workout in a similar way. Start out with a light jog. After you warm up, gradually build up speed until you don’t feel like running fast any more. Then slow down to a comfortable pace until fully recovered.

Repeat this build-up-and-recovery procedure until you have completed the amount of running or the amount of time you have planned for running that day. You can get a lot of conditioning done in a short period of time.

Overall, training must be approached intelligently. One of the best favors you can do for your body and your running performance is to respect the need for rest and recovery.

However, that doesn’t mean becoming a sloth. It’s that misconception that leads some runners to avoid rest and recovery and just train-hard, harder and hardest.

That won’t work in the long run. A better approach is to understand recovery as a training tool and use it well. Remain active on rest days and use light days to address training objectives directly. This is a winning way to train.

Post courtesy of American Running Association (and Stew Rew)

Jono’s weekly contribution:

Understanding your running gait and your body’s biomechanics is confusing at the best of times. It can however help you understand why you get some of the little niggles you may experience during any one year of training and racing.

So where do we start? Let’s start off by understanding what your running gait is. This is the way in which we run coupled with the movement pattern of our feet from the moment we make contact with the floor to the moment we leave it. It is determined by numerous factors such as

• Age
• Weight
• Cultural Background
• Muscle Flexibility
• Joint Mobility
• Previous Injury History
• Last but not least, Foot Strike

It is unique to the individual and can be influenced by prescribed insoles (orthotics) and poorly fitted running shoes. It can also explain why some injuries occur and keep reoccurring. It can change (better or worse) but these changes take place over a long period of time as the 7 points mentioned above change.

To determine your own running gait is pretty difficult if you’re not sure of what you’re looking for but there are a few simple tests you can do by looking at yourself in the mirror. This will at least point you in the right direction.

Place your feet about 20cm apart. While in this position close your eyes, stand tall and get yourself into a position where you feel that your body weight is evenly distributed between left and right, toes and heels. Open your eyes stand still and note the following.

Shoulder Heights

This is not too much of a problem unless you can see that there is significant difference of more than 3-5cm. If this is the case consult either an Osteopath or a Chiropractor for expert advice. It can however explain lower back or hip pain after a heavy phase of training.

Toe Orientation

This will show you how flexible the muscles surrounding your hips are. The accepted norm here is toes pointing at a 7-12 degree angle outwards. If your toes turn in, your groin is the problem. Toes out and your glutes/ITB/piraformis are the problem. Too much toe out angle and you will pronate (ankles roll inwards) by default.

Ankle Position

This is the position of your ankles relative to the centre of your foot (e.g. inwards, central or outwards). Outwards and your foot is likely to have a high arch and be very rigid. Inwards and you have a greater chance of you pronating, sometimes severely.

Knee Orientation

This relates to the direction your knee caps point (e.g. inwards, straight or outwards) relative to your toe orientation. You may not necessarily find that your knees point outwards if your toes do though. Most often than not you will find your knees face in the direction of movement while the toes point outwards. This is another sign of pronation.

Arch Functionality

Do this by keeping your weight even but trying to lift just your toes off the floor as high as possible.

• How high could you lift your toes?
• How much difference was there in your arch height?
• How much movement was there in your ankles?

The accepted angle of your toes to the ground when you pick them up is 60 degrees. More than this and your foot is hyper mobile leading to a greater chance of twisted/ sprained ankles. Less than this then you seriously need to work on your flexibility. If your arch height increases and the ankles move to a more central position then this is a good sign. It shows that the muscles in your foot are functioning correctly despite their natural orientation. If the arches don’t move this is not a good sign.

Knee Dip Test

Without thinking about it flex your ankles, bend your legs at the knees and see in which direction your knees go (e.g. inwards, straight or outwards). Your knees should travel along a line towards your 2^nd toes. If not, then look at your flexibility, muscle strength and balance.

Okay, so you’ve done all the tests and you’re still confused. I’ve mentioned the word “PRONATION” quite a bit. Statistically 85% of runners pronate, 10% neutral and 5 % supinate (ankles roll outwards) so chances are that you fall into the 85% category.

Muscle flexibility and functionality determine all of the above results so yes as you become stronger and more supple, the results will change. One thing you must remember though is that if you get injured then it was your time.

David M. Brody, in his work “Running Injuries: Prevention and Management (Clinical Sym­posia)” published in 1987, states, “Up to 70% of runners will at some time sustain a running-related injury.” He goes on to say, “The injuries are usually the result of faulty training techniques, biomechanical abnor­malities, congenital or acquired conditions, or a combination of these factors.”

Having a full biomechanical gait analysis is a great way to start the year off. This will help your coach design a great strength workout plan for you and hopefully you have an injury free year.

(Post courtesy of Jono Rumbelow, certified Ironuides coach)

“Your due for a new pair of shoes “But where do I start?” you may ask yourself. This is the problem faced by millions of people the world over on a weekly basis. Well let’s start of with this

The Big Myth

The most expensive pair of running shoes is not necessary the best pair of running shoes for you!!!

That’s right. In 2002 a study showed that 65% of all the people that run or play a sport that involves rapid movement were using the wrong shoe. Of that total 85% have an injury as a direct result of the shoes. Pretty scary stats when you think about it.

Running had a surge in numbers in the late 70’s early 80’s. Ever since then we as consumers have pushed running shoe manufactures to create a shoes that is lighter, more cushioned yet not lose it’s comfort and support. Well that’s not the case and they don’t last as long. The “guidelines” for how long a pair of shoes should last is anything between 350 and 500 miles. Yes this is influenced by you (weight, running style terrain ect) but for the average person that’s about 10 to 12 months. Each Manufacture has had their fair share of ups and down’s over the past 25 years….more some than others and some are still on the downward curve. Let me explain.

Each year the manufactures launch their shoes for the coming year. While some of the features on individual models have improved, some have gone backwards. The shoe that you use now may be great this year but chances are it may not be as great next year. Running shoes are not like cars. Buy the most expensive and you think you are getting the best. Not so. Each shoe is designed with a specific Gait in mind, a specific foot type and a specific foot shape. For example an Asics 2150 is narrower through the arch section of the shoe than a Saucony Omni. A few years ago these shoes where compared as equals in terms of the support they gave. That is sadly no longer the case. So what do you do?

There is only one way to get the right shoe and that is to consult a retailer that does video gait analysis BUT……..one that understands anatomy along with biomechanics. A shoe needs to be chosen for you based on foot motion, shape, size, body weight, terrain ect. This info can be obtained from a video analysis if they know what to look for. Yes this is where you let the expert tell you which shoe you should be using rather than you tell the expert but be sure to let them know if it is way too uncomfortable of course.

Just because your friend, a shoe review or a Pro is using a particular shoe, doesn’t mean that it will work for you. Choosing the wrong shoe is expensive mistake. It means INJURIES which means Physio fees, new shoes, missed races with no refund opportunities on the entry fee and possibly even flights and hotel bookings.

So if your not sure if your shoe is right for you, get to your local specialist who has an awesome reputation and start getting your 2010 season off to a great start.”

Post courtesy of Jono Rumbelow, certified Ironguides coach.

Thanks for this Jono.

Getting a new pair of running shoes is always fun, especially when they look like the New Balance RC 760.

For the lay man selecting a running shoe can be easy, if it looks good and falls into the right price category it’s a done deal. But now, more and more people are becoming aware of the importance of having the correct shoe.

Before the NB RC760, I was running in the Asics Gel DS Racer 7. They both fall into the supportive racer category however as little as supportive racers could vary, they are quite different. Allow me to start with the Asics.

The Asics have a large pronation block and no mid-foot support piece allowing the shoe more lateral flexibility whilst correcting pronation through the large pronation block. They are considerably soft for a racer allowing for a smoother ride and hence a smooth transition through the gait. This shoe is certainly better suited to a heel striking runner with a high toe off, offering more cushioning than most racers yet still have a low profile and are still extremely light at 195 grams.

The New Balance on the other hand has a significantly smaller pronation block, yet has an extensive amount of mid foot support which extends up along the inside of the heel. This makes the New Balance extremely supportive and considerably more rigid than most other racers. The NB is better suited to a mid- foot striker with a flatter gait as there is little lateral flexibility thanks to the extensive amount of mid-foot support. Also if you do happen to run on gravel or similar off-road terrain the New Balance is a great shoe for this purpose.

Overall the Asics offer more cushioning and flexibility whereas the New Balance offer more support.

At this stage I still cannot choose and rightly so. I had a pair of very nice elastic laces in my Asics and am yet to put a pair in my New Balance. It just wouldn’t be fair to choose right now.