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Archive-name: running-faq/part2
Last-modified: 13 Dec 2003 Posting-Frequency: 14 days SOURCES: Fats are stored as adipose, body fat, and muscle fat (triglycerides). CHOs are stored as muscle and liver glycogen (long chains of glucose) and blood glucose. During a workout the early phases are characterized by a reliance on CHOs, both muscle glycogen and blood glucose. The blood glucose comes from the breakdown of liver glycogen. Again this is dependent upon intensity (see above). However, the muscle can also use fat as a fuel, The sources of this are from the inside of the muscle or from the outside - i.e. from adipose tissue. The problem is that levels of fats from adipose take a while to reach high enough levels for their use to become significant. Their concentration in the blood only reaches very high levels when the intensity of the exercise is low (i.e. 50% of max or less) and if the duration is sufficient (1 hour or more). However, when the concentration of fats from outside of the muscle is high enough the muscle can use these instead of glycogen and delay the use of glycogen, this is critical at times since muscle glycogen is a "rate-limiting" fuel for muscle. That is when muscle glycogen runs out, or gets very low, then you feel terrible - you've BONKED or HIT THE WALL (see below). BONKING/HITTING THE WALL: Lots of people talk about the phenomenon of bonking. It hits some people harder than others, I don't know why and have never seen any good information why? However, bonking is a combination of two processes. The first is a lack of muscle glycogen (see above). The second is low blood glucose. When muscle glycogen is low the muscle runs into a fuel crisis. It cannot burn fats at a rate high enough to sustain the muscle's maximal output. The consequence is that your muscle switches to burning more fats and so you have to slow down. The crappy feeling that you experience at the same time, often characterized by nausea and disorientation, is likely a consequence of low blood sugar/glucose (hypoglycemia). The trick then is to alleviate/delay the onset of these symptoms by consuming sugar solutions, or simply by becoming so well trained that you don't have to worry (see TRAINING below). Why is low blood sugar bad? Because your brain, eye tissue, and others are able to burn only glucose. That is when the levels of glucose are low your brain runs out of fuel, so you feel awful. Your vision might become impaired also. FATS vs. CHOs: However, as I've said above your muscle can burn fats and if given the chance your muscle will burn whatever fuel it has in the greatest abundance, even lactate! So, if supplied with enough fat muscle can burn fat and hence, "spare" muscle glycogen. This is the idea behind many runners drinking caffeine/coffee before a race. The caffeine has effects that cause release of fats from adipose tissue and the level of fats in the blood increases. The end result is that for the early phases of the race the runner's muscle's can use fat and delay the use of muscle glycogen, hence, sparing that glycogen for later use. One should be cautioned, however, that this mechanism for increasing fat usage has only been shown with some very high doses of caffeine that are not achievable without taking caffeine pills. It also critically dependent upon the person's habitual caffeine intake ("big" coffee drinker appear not to derive as great of a benefit as non-habitual users). There are other ways to maximize the use of muscle glycogen, however. CHO LOADING: CHO loading is a practice that many athletes use before a longer duration event to "supercompensate" their muscles with glycogen, delay it's running out (see above). The practice is of little use when the duration of the event is less than 60 minutes, since muscle glycogen will usually be able to meet the demands of such a duration. However, it should be noted that repeated bouts of high intensity exercise will also deplete one's muscles of glycogen (for example wrestling 3-4 bouts in one day). There are two basic protocols for CHO loading, one is just as good as the other. However, they involve an initial bout of exercise to deplete the muscle's glycogen (under normal dietary conditions), followed by a period of high CHO diet (i.e. 70% or more of one's total calories from CHO). This period should be the 4-5 days prior to the event and should be a time when the athlete tapers their training, so as not to deplete muscle glycogen too much. The result is an overload of glycogen in one's muscles. Two notes: 1) This procedure will result, if done correctly, in most people gaining 2-5 pounds. Why? Because muscle and liver glycogen is stored with water and increasing glycogen will increase water content - i.e. increased weight is water. 2) Preliminary evidence indicates that this procedure is less effective in women. That is to say that if a female runner were to increase her CHOs to 70% (or ) of her caloric intake she may not have an increase in muscle glycogen. Why? It may relate to a gender difference in the ability to store muscle glycogen or in the amount of CHOs that 70% of the female athlete's diet represents (i.e. 70% of a 2000 calorie diet would be 1400 Cal from CHO, eating this may not be enough to increase muscle glycogen content). Stay tuned for more info here! TRAINING: When one trains or conditions by completing endurance exercise changes occur at many levels, including the muscle. The changes that occur at the level of the muscle include an increased ability to utilize fats. Not surprisingly then one's endurance is increased. How? An increased utilization of fats means less reliance on glycogen, less reliance on glycogen means you don't run out of the fuel that allows you to maintain a high rate of muscle contraction, and hence a high rate of running/exercising. Another adaptation that occurs is that your muscle uses less glucose, this is important for tissues such as brain (see above). --------------------------------------------------------------------------- Conversion chart (Jack Berkery ) 1 yard = .9144 meter 100 yards = 91.4400 meters 220 yards = 201.1680 meters 440 yards = 402.3360 meters 880 yards = 804.6720 meters 1 meter = 1.094 yards 100 meters = 109.400 yards 200 meters = 218.800 yards 400 meters = 437.600 yards 800 meters = 875.200 yards 1 mile = 1.609 Kilometers 1 mile = 1760 yards = 5280 feet 1 Kilometer = .6214 miles = 1094 yards = 3281 feet Kilmoeters to miles Miles to Kilometers ------------------------------------------------------ 1 km = .6214 miles 1 mile = 1.609 km 2 km = 1.2418 miles 2 miles = 3.218 km 3 km = 1.8642 miles 3 miles = 4.827 km 4 km = 2.4856 miles 4 miles = 6.436 km 5 km = 3.1070 miles 5 miles = 8.045 km 6 km = 3.7284 miles 6 miles = 9.654 km 7 km = 4.3498 miles 7 miles = 11.263 km 8 km = 4.9712 miles 8 miles = 12.872 km 9 km = 5.5926 miles 9 miles = 14.481 km 10 km = 6.2140 miles 10 miles = 16.090 km 11 km = 6.8354 miles 11 miles = 17.699 km 12 km = 7.4568 miles 12 miles = 19.308 km 13 km = 8.0782 miles 13 miles = 20.917 km 14 km = 8.6996 miles 14 miles = 22.526 km 15 km = 9.3210 miles 15 miles = 24.135 km 20 km = 12.4280 miles 20 miles = 32.180 km 25 km = 15.5350 miles 25 miles = 40.225 km 30 km = 18.6420 miles 1 marathon = 26 miles + 385 yards = 42.186 km --------------------------------------------------------------------------- Fluid replacement (2 personal methods) As an ultramarathoner, trail runner fluid replenishment etc. is quite important. My findings, based on personal experience, is that in 90+ degree weather I use a liter per hour on a one hour run - and that is carrying the water with me. If you are not running enough distance, dont be concerned about energy type drinks, and you probably don't lose enough salts to need electrolytes. But your system will absorb more fluid faster is it is hypotonic and cool. If you guys are always running for 45 minutes or an hour in HOT weather - I would really suggest carrying water. When you realize your dehydrated its TOO late - and it takes longer to replenish fluids than it does to lose them. (Milt Schol ) I prepare for a run with about 24-30 ounces of lukewarm water within 3 hours of the run. As for after the run, if it was particularly strenuous (and in the 85+ and humid Pittsburgh weather of late, the runs have been strenuous for me), within 10-15 minutes following the run, I take ~10-15 ounces of room-temperature, diluted Exceed (about 2 parts Exceed to 3 parts water). I follow that with about 24-30 ounces of room-temperature water over the next hour or two. (Barbara Zayas ) --------------------------------------------------------------------------- Noakes's Ten Laws of Running Injuries (John Schwebel ) Ten Laws of Running Injuries stated therein: The 1ST LAW OF RUNNING INJURIES: Running Injuries Are Not an Act of God The 2ND LAW OF RUNNING INJURIES: Each Running Injury Progresses Through Four Grades The 3RD LAW OF RUNNING INJURIES: Each Running Injury Indicates That the Athlete Has Reached the Breakdown Point The 4TH LAW OF RUNNING INJURIES: Virtually All Running Injuries Are Curable The 5TH LAW OF RUNNING INJURIES: X-Rays and Other Sophisticated Investigations Are Seldom Necessary to Diagnose Running Injuries The 6TH LAW OF RUNNING INJURIES: Treat the Cause, Not the Effect The 7TH LAW OF RUNNING INJURIES: Rest is Seldom the Most Appropriate Treatment The 8TH LAW OF RUNNING INJURIES: Never Accept as a Final Opinion the Advice of a Nonrunner The 9TH LAW OF RUNNING INJURIES: Avoid the Knife The 10TH LAW OF RUNNING INJURIES: There Is No Definitive Scientific Evidence That Running Causes Osteoarthritis in Runners Whose Knwees Were Normal When They Started Running --------------------------------------------------------------------------- Second Wind (Newsweek July 27, '92) If an Olympian experiences a second wind, it's probably a sign that he isn't in a great shape. Scientists are divided over whether a second wind is purely psychological - the athlete "willing" himself forward. But if it has a physical basis too, the sudden feeling of "I can do it!" right after "I want to die" probably reflects a change in metabolism. The body gets energy by breaking down glucose, which is stored in muscles. This reaction releases lactic acid, which the body must burn in order to prevent a lactic-acid buildup that causes cramps. Burning lactic acid requires oxygen. If the body does not breathe in enough oxygen; the runner experiences oxygen debt: the heart beats more quickly; the lungs gasp; the legs slow. The second wind, says physicist Peter Brancazio of Brooklyn College, may come when the body finally balances the amount of oxygen coming in with that needed to burn the lactic acid. (When burned, lactic acid is transformed into sweat and carbon dioxide.) Why doesn't everybody get a second wind? Couch potatoes don't push themselves past oxygen debt; true Olympians have enough lung capacity and cardiovascular fitness to avoid oxygen debt in the first place. --------------------------------------------------------------------------- Soda Pop (Paulette Leeper ) Q: Does anyone have any opinions on Soda pop as a drink in General. I find the CAFFEINE in soda to be irritating and DEHYDRATING, so, IMHO, drinking soda with caffeine (regardless of whether or not it contains sugar or aspartame) defeats the purpose of quenching thirst. It's much like drinking beer to quench thirst... it FEELS good, and TASTES good, but as a mechanism for hydration, it does the exact opposite. --------------------------------------------------------------------------- Computer Software (Jack Berkery ) (Paul Gronke, ) There is a Shareware program in the WUSTL archives available through anonymous ftp. (also on other archive sites) Look into .../msdos/database/joggr105.zip I didn't exactly like it but it may suit your style. It works with CGA/EGA/VGA graphics. Don't know how it functions under windows. ntu.ac.sg [155.69.1.5] AEROBIX.ZIP B 81246 910420 Fitness Log: Record aerobic exercise/progres JOGGR105.ZIP B 59053 920312 Runner's log and analysis database, v1.05 PT100.ARC B 175592 890914 Physical Training test scorekeeper database RUNLOG.ZIP B 71801 900308 Runner's/bicycler's workout log --------------------- All programs are available in the DATABASE directory on Simtel, via anonymous FTP. There are a number of Simtel mirrors, including WUARCHIVE.WUSTL.EDU (dir = mirrors/msdos/database), OAK.OAKLAND.EDU (dir = pub/msdos/database), and a lot of non US sites. RUNCOACH.ZIP RunCoach RunCoach helps coach people who are running, jogging or racing. It is based on Artificial Intelligence techniques and can produce an optimum training program tailored to the individual. If you are just starting to run, want to enter a fun run or are an expert runner and want to improve your time then RunCoach can help. First you enter some data about yourself, then set a goal race (or ask RunCoach to suggest one), tell RunCoach when you can train and RunCoach will quickly generate a personalised training schedule. It will also estimate how likely you are to succeed at your goal. Ver 0.90 was the first public release and can be found as RUNCOACH.ZIP. Ver 0.94 (RUNCO94B.ZIP) is the latest (july 95) release. It works in both miles or kms, has a better understanding of the taper, has a built in series of running guides and has a built in sports psych, so you can discuss any problems. It is available from a number of FTP sites but as an example try Simtel: oak.oakland.edu /SimTel/msdos/database/runco94b.zip Its running knowledge is extensive and includes the following:- - internally classifies runners into five major groups - takes into account age, experience, PB's, sex, training program etc - able to select days of the week you can run, and your long run day - provides feedback on whether you are capable of meeting your goal time - can suggest goal's based on your individual ability - provides a schedule even if Run Coach is sceptical you can reach your goal - knows about VO2 max, anaerobic threshold, efficiency, long runs etc - has many rules for minimising injury - has a variety of individualised speedwork schedules built in - understands periodisation & complex schedules & selects between them - can predict race results for distances not previously run - can produce a schedule for the complete beginner through to the elite RUNLOG.ZIP - I found this to be a barely usable program. It was not at all clear what I needed to enter at any of the prompts. There was no help key. There was no information telling me what format any times, distances, etc. need to be entered as. This does have a time prediction module. The interface is kind of nice. There are graphical displays of improvement, heart rate, etc. With a better manual expaining what you need to enter, I would rate is usable. At present, I found the other programs nicer. If you figure out what need to be entered where, you can use this program. JOGGR105.ZIP - This is a program of British origin. The interface is kind of interesting. It has most of the data entry options that you would want. It will graphically display your improvement. You can control the menu of courses so that you don't have to reenter distance and course info each time. Most annoying problem: everythin is in British units, so that you have to convert 100 meter dash, 5K, 10K, etc. into milage. This might not be a drawback for some; it is a major drawback for me. The data entry, printing is all nice. It escapes from errors well (unlike Runlog, which tends to bomb). This is definitely usable. RUNSTA11.ZIP - I really like this program and will continue to use it. It is by far the largest of the programs (300K zipped, 3 times the size of the others), so you might go for another if disk space is a problem. However, you get a full featured training / racing log for the space. What I like about it: 1) you can make it as complex or simple as possible. Via config options, you can enter for each race/training: shoes, weather, heart rate, health, hilliness, race surface, temp, calories...or none of these, depending on your preference. 2) You can easily set up a menu of courses to choose from in the race *and* training run entry 3) Race and Training are kept separate, a very nice feature if you want to track training runs and racing in the same database. 4) Multiple database files easily used, special configs are unique to each database file (meaning that you can monitor bicycle, running in the same program) 5) Can display data entries (runs) in a "calendar" format, then select the ones you wish to examine with a keystroke 6) Nice graphical displays Drawbacks: requires more memory than the other programs. Might not run on pre-286 machines, but I don't know. More disk space required. Not sure if it does time forecasting, I need to check. RUNSTAT3 Ver.3.0, Jan. 1995 by Scott Diamond RunStat3 is a Windows program useful to runners The program's main window is a pace calculator. You enter distance and time for your run and RunStat3 calculates your pace for your run and finishing times for a large set of distances and times. E.g., if you ran a 10k run, RunStat3 would list finishing times for 1 mile, 5k, 10k, 1/2 marathon, marathon, etc (you can add your own custom entries). Two listing for finishing times are presented, one based on running at constant pace and a 'realistic' estimate which accounts for slowing your pace the longer you run. RunStat3 also supports an ascii logbook in which users can keep a record of all their runs. RunStat3 includes a searching, plotting and statistics calculator so that you can search your log book and plot all your times for a given course, or total your mileage for each pair of shoes or make other plots. There is almost no limit to the number of entries you can place in your log file for tracking your runs (e.g temp., wt, avg. heart rate, course, shoes, etc.) The program is freeware. For more information, set your web-browser to: http://www.scottdiamond.com/Running/runstat/runstat.html ================================================== ========================= Hashing From: Dweezil the Butt Beaker Subject: Rules of Hashing (one version, Rule Six) Organization: Orlando Hash House Harriers X-Hhh: A Drinking Club With A Running Problem. X-Hhh-Motto: If you have half a mind to hash, that's all you need. X-Hhh-Philosophy: Carpe Cerevisiam X-Oh3-Motto: We get drunk, we get naked, we give hashing a bad name. X-O2H3-Motto: We have beer, we have cookies, we give hashing a nice name. X-Dbh3-Motto: Daytona Beach Hash House Harriers never run out of beer. X-Dbh3-Motto: We have beer before, during, and after the hash. The Hash House Harriers is a running/drinking/social club which was started by bored expatriates in Kuala Lumpuer, Malaysia in 1938. ("Hash House" is the nickname of the restaurant/bar to which they retired for food and beer after a run.) Hashing is based on the English schoolboy game of "Hare and Hounds"; a Hash is a non-competitive cross-country run set by one or more runners called hares. The hares run out in advance of the other runners (the pack of hounds), and set a course marked by white flour, toilet paper, and/or chalk marks. Hash Rules ---------- 1. A HASHMARK is a splash of flour used to mark the trail. The pack should call out "On-On" when they see a hashmark. Blasts on horns, whistles, and other noise makers are encouraged. Hounds asking "RU?" (are you on trail?) of the FRB's (Front-Running *******s) should be answered "On-On", which means they are on trail, or "Looking", which means they`ve lost the trail. 2. ARROWs, or several closely spaced hashmarks, are used to indicate change of trail direction. Hound should use arrows different from those used by the hares as necessary to assist hounds further back in the pack. 3. A CHECKMARK is a large circled X, or a circle with a dot at its center (fondly known as a "Titty Check"). Checkmarks indicate that the trail goes "SFP"; that is, the pack must search for true trail. Hounds should call out "Checking" when they see a checkmark. (Checking IS NOT Looking!) 4. A Backtrack is three lines chalked or drawn in flour across the trail, indicating a false trail. The pack, upon encountering a backtrack, calls out "On-Back" or "Backtrack", and goes back to the last checkmark to find true trail. Sometimes a hound will draw an arrow with a backtrack sign at the checkmark to identify the false trail for the rest of the pack. A CHECKBACK is a devious variation of the checkmark/backtrack. A checkback is a CB followed by a number. For example, a "CB 5" means to backtrack five hashmarks, then look for true trail as one would at a check. Also known as a COUNTBACK. A WHICHWAY is two arrows, only one of which points toward true trail; no hashmarks will be found in the other direction. 5. Tradition requires a DOWN-DOWN (chug-a-lug) of a beer after a hasher's virgin hash, naming hash, and other significant occasions, e.g., 25th hash, 50th hash, etc. A Down-Down is also in order for hares, visitors, and for any other reason that can be thought up. While frowned upon as "alcohol abuse", it is permissible for non- drinkers to pour the beer over their head; a soda Down-Down may also be elected. The primary consideration of the Down-Down is that once the mug leaves the drinker's lips, it is turned upside-down over the head. 6. THERE ARE NO RULES. ================================================== ========================= Interval training ) First off, keep in mind that the interval part of the run is the rest part. This is where your body recovers and strengthens itself. Secondly, say your goal is to run an 8 minute/mile 10k. Start your intervals by doing 5X400m at a little under 2 minutes per rep. You'll see that an 8min mile is a 2min 400, so to better that, you run a little faster, as I said. Walk or jog between the rep (this is the interval). Remember to keep with what you started at. If you jogged to rest, don't walk during the next interval. Intervals should be challenging, but not defeating. If you are having problems maintaining your form during the course of the whole run, you are doing too much. You should feel good at the end of your run, not ready to drop dead. Remember to warmup and cool down sufficiently before and after intervals. 10 minutes of jogging is suggested. Other things to remember: you can customize intervals to achieve different things. For example, to increase endurance, you can decrease your interval while running the same rep. Or you can increase the rep and still do the same interval. You can work on speed by running faster reps. There are other variations as well, but I don't remember all of them. Lastly, make sure you have a good aerobic base when you start, and don't do too much too fast. You can tire your muscles out, and it will take a while to recover. Your goal is to exercise your fast twitch muscles, those used for speed. I've been doing intervals for about 2 months now, and it has made a difference. The first race I ran after starting intervals, my time dropped by about 15 seconds. I have a race tomorrow, and am hoping to improve on that. I also notice I have more pep in my regular workouts. I get out there, and once I'm warmed up, my body wants to run fast. ================================================== ========================= Legs Sore knees ( Elizabeth Doucette ) When running (also walking, and cycling), the inner most quad. muscle (inner part of thigh) does not get exercised as much as the other three quad. muscles of the thigh. If this inner muscle isn't strengthened by specific exercises, an imbalance of the muscles may occur. This can cause irritation of the underside of the kneecap (chondromalacia patellae) because the imbalance of the muscles can pull the kneecap towards the outside of the leg. The kneecap (which has two convex faces on the back) rides in a broad indentation on the femur. Weak inner quadriceps (M. Vastus medialis) can pull the kneecap slightly out of its "track"; and it is theorized that this is what causes chondromalacia (which I believe is called patellofemoral pain syndrome these days). [edited for correctness 2/19/95 by [email protected] mail.cornell.edu (Lucie Melahn)] I had chondromalacia patellae for a long time (and many of my running friends did too) but I haven't had problems since I've been doing specific exercises for my inner quad. muscle. It is tedious and boring but it works. I haven't had knee problems for about 3 years now :-). I should do this every day, whether I work out or not, but I don't always. If I feel any discomfort at all in my knees, I make sure I'm more diligent with this exercise and the discomfort always disappears. I'm always able to prevent a problem now. The exercise is just a leg raise with the foot flexed and pointing away from the body. With this exercise make sure that your back is supported. As your quad. muscles fatigue, there is a tendency to help out with your back muscles. You may not realize that you're doing this until you notice later that your back is a little sore. Sitting on the floor, bend one leg (like you're going to do a sit-up), bringing the knee towards the chest. The other leg is straight. Place your hands behind you on the floor to support your back. You can vary this by leaning against a wall and hugging your knee to your chest with both arms. YOUR CANNOT BE TOO CAREFUL WITH YOUR BACK. For ease of explanation, start with your right leg being straight and flex your foot (bring your toes towards your head, as opposed to pointing them away from you). Turn your leg to the right, so that your toes and knee are pointing to the right as far as possible. The position of the foot is important because it helps to isolate the inner quad. muscle. Now, do leg raises. When I started I could only do 10 or 20 before I needed to rest. Don't do the leg raises too quickly because technique is more important than speed. I now do three sets, each leg of 60 repetitions (alternating legs after each set) for a total of 180 per leg. It takes me about 10 minutes. You can tell if your muscle is getting fatigued because it will start to quiver. Don't push it, change legs. Keep note of how many repetitions you do before you get fatigued and try to increase the repetitions next time. Compare you to you, not to others. Leg presses used to bother my knees. Now that I'm doing leg raises, the leg press doesn't bother me any more. Technique is important when doing leg presses. (Technique is probably more important than the fact that I'm doing leg raises). Make sure that the seat is forward far enough, so that when you press you cannot lock your knee. This makes the initial position feel too cramped. My knees feel too close to my chest. But it works for me and for others (both men and women) that I work out with. Nautilus equipment uses a cam system, such that there is less resistance on your knees in the initial, starting position, so there is less chance of injury. --------------------------------------------------------------------------- Leg Massage (John Boone ) (From Bicycling magazine, pp.76-77, July 1992, Reproduced without permission) MASSAGE TECHNIQUES 1. Full Muscle Flush This surface stroke prepares the muscles for deeper work. It loosens the fibers and increases the blood flow to wash out lactic acid and other toxins. Begin with the calves. Place the palms flat against the bottom of the muscle and stroke toward the heart in a continuous movement. Always stroke toward the heart so the blood containing the toxins isn't traveling back into the muscles. After a few of these, knead the muscle during the stroke by working the bottom of the palms in and out. End with the original flat stroke. 2. Broad Cross-Fiber Stroke After each muscle group has been flushed, use the same palm position at the center of the muscles, but work sideways. Press harder than the flush. The hands are moving acros the muscle fibers, separating them and making them pliable so the massage can go deeper with the next type of stroke. This is a great supplement to stretching. It makes muscle fibers less likely to tear. End with more flushing. 3. Deep Muscle Spress "Spress" is a Swedish term. This technique is also known as muscle stripping. Use fingers, knuckles, or even elbows to penetrate the muscle. [Press deep into the leg where previously rubbing the surface.] Apply pressure until the comfort limit is passed. If there's pain, work slower, or do a few palm strokes before spressing again. Knuckles and thumbs work best. Concentrate on specific areas, instead of stroking the whole muscle. But remember to work toward the heart. SELF-MASSAGE Initial Strokes Self-massage uses the same sequence of strokes as assisted massage, and the same order of muscles -- calf, quads, hamstrings, glutes. But it's usually less effective because self-massagers get tired or bored quicker. The most common mistake is skipping the full-muscle flush or cross-fiber stroke to concentrate on the spress in the sorest areas. If you don't prepare the muscles, you won't be able to penetrate deep enough. [...] Be sure you're applying pressure with both hands. Sometimes one side of the leg gets shortchanged. Going Deeper The advantage of self-massage is that you know exactly where it hurts and can key on these areas. You also know when your muscles are loose enough for deeper penetration. [...] Amateurs usually don't go [deep enough] in assisted massage, or do so too quickly and it hurts. You can find that perfect balance. [...] It's best to use both [hands], but fatigue is a problem in self-massage. -- Austin "Ozzie" Gontang, Ph.D. TEC International 2903 29th St San Diego, CA 92104-4912 hm/off. 619-281-7447 fax 619-281-9468 Chief Executives Working Together http://www.teconline.com |
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Archive-name: running-faq/part4
Last-modified: 10 Mar 2003 Posting-Frequency: 14 days =============================================== Medical / Injuries -------------------------------- Achilles tendonitis (sorry, forgot the author) General advice: 1. Warm up before you stretch. This could be in the form of a slow jog as you start your run. When I feel it necessary, I stop for a few minutes and stretch during the early stages of a run. 2. Stretch after your run. This has proven the best solution for me. Whenever I skip this part, I end up stiff the next day. The muscles are nice and warm after a run and respond well to stretching. My flexibility has improved as a result of this practice, too. 3. With regards to an injury, you've got to be tough and rest it in order for it to heal. This might be a good time to concentrate on strength training with weights. -------------- The good news: since this seems to be your first injury, and your training load is light, your tendinitis is probably due to the most simple cause - leg length imbalance. Get someone to mark how far you can bend to each side, if these are different heights then you might find a heel raiser under the bad leg will both even out the side-bend _and_ speed up the recovery. The bad news: achilles is notoriously slow to heal even with the correct treatment. And the chances of recurrence are quite high. However the condition you describe shouldn't prevent your training, as long as you promote healing with stretching, massage (calf/inner thigh/groin), ice, etc... --------------------------------------------------------------------------- Shin splints (Harry Y Xu ) (Doug Poirier in .ibm.com) (Rodney Sanders ) Excerpts from _The SprotsMedicine Book_ G. Mirkin, MD. and M. Hoffman: ``Shin splints are....condition that can result from muscle imbalance. They are characterized by generalized pain in front of the lower leg and are particularly comon in runners and running backs.... The most common cause is a muscle imbalance where the calf muscles--which pull the forefoot down--overpower the shin muscles--which pull the forefoot up. As the athlete continues to train, the calf muscle usually becomes proportionately much stronger than the shin muscles. The treatment for shin splints is to strengthen the weaker muscles (shins) and stretch the stronger muscles (calves). To strengthen the shins, run up stairs. To stretch the calves,...(do stretching exercises for the calves, et. the wall push-ups)'' *end of exerpts. _________________________________________ In my experience, I have found that stretching is the real key to avoiding shin-splints. I believe there's a book with stretches by Bob Anderson that you may want to check. Also, back issues of running magazines sometimes have helpful information. Basically, I do the standard "lean on the wall stretch" and a stretch by standing flat-footed on one leg and bending at the knee to stretch the achilles. I then top these off with a few toe raises (no weights!) before I head out to run... If you're having trouble, I'd recommend stretching 2-3 times a day until you get over the problem. Start slowly! Also, you probably should avoid hills and extremely hard surfaces until the situation improves. I've known several people who've had shin splints and gotten over them by stretching. (Of course, you should be careful in case the shin splints are the result of a more severe problem...) ------------------------ Help with shin splints. 1. Try picking up marbles with your toes and holding onto them for a few seconds. 1A. While recovering from shin splints, it may help to use a wedge in the heel of your shoes. By raising the heel, you are reducing the pull on the muscles and tendons on the front. 2. Stand on the stairs with your heels out over the edge. Lower your heels as far as they will go without undue discomfort, and hold for 15 seconds. Slowly raise yourself up on your toes. Repeat 5 million times. (Sherwood Botsford ) 3. If you can, rig something with either surgical tubing or a large rubberband. For example: put the tubing around one of the back legs of your desk in some sort of a loop. Reach under the tubing with your toes, with your heel as a pivot pull the tubing toward you. This will work the muscle in the front of the shins. Repeat 6 million times. It's easier than the stair exercise 4. Run on different terrain, preferably grass. It'll absorb the shock. 5. This normally affects knees, but it might affect shins. Don't run on the same side of the road all of the time. It is sloped left or right to let the water run off. Running on the same slope for long periods of time will cause adverse effects to the ankles, shins...etc.... If you are running on a track, alternate your direction of travel, as the lean when you are going around the corners is at least as bad as the crown slope of a road. This is especially true of small indoor tracks. 6. Strenghening the front muscles: Make a training weight by tying a strip of cloth to a pop bottle. Sit on the kitchen counter top, hang bottle from toes, and raise it up and down by flexing your ankle. Weight can be adjusted by adding water or sand to the bottle. (Sherwood Botsford ) 7. Scatter a few chunks of 2x4 around the house where you tend to stand, say kitchen and bathroom. Now everytime you are at the stove or at the bathroom (in front of either fixture) stand on 2x4 and rest your heels on the floor. One in front of the TV and used during every commercial will either stretch you, or stop you from watching TV. ------------------------------ Side stitches (Jack Berkery ) The Latest Word on Stitches In the May-June 1992 issue of Running Research News there is an article by Dr. Gordon Quick about the causes of and cures for stitches. To summarize: 1) Stitches are a muscle spasm of the diaphragm. The cause of the spasm is that the organs below it are jouncing up and down and pulling down as it wants to pull up. The liver being the largest organ is the biggest culprit which is why most stitches are on the right side. A stomach full of food may also contribute to the problem for the same reason. Stitches also occur more often when running downhill or in cold weather. 2) The cure seems almost too simple. Breathe out when your left foot strikes the ground instead of when the right foot strikes so that the organs on the right side of the abdomen are jouncing up when the diaphragm is going up. The organs attached to the bottom of the diaphragm on the left aren't as big, so exert less downward pulling strain. If this is not enough to get rid of it, stop and raise you arms above your head until the pain goes away and when you resume, be a left foot breather. (Conversely, if your stitch occurs on the left side, switch your breathing to exhale on the right foot.) 3) Do not eat anything for an hour before running if you are prone to stitches, BUT PLEASE DO DRINK WATER. Water empties from the stomach faster than solids and the risk of complications from dehydration far exceed the problems one may have with a stitch. 4) In the long term, exercises to strengthen the abdominal muscles will help prevent stitches because tighter abs will allow less movement of those internal organs. Practice belly breathing instead of chest breathing as recommended by Noakes. For the most part, stitches diminish over time. While they are not strictly a novice runner's problem (about 1/3 of all runners get them from time to time) they usually will go away after a few weeks of conditioning. -------------- By Tim Noakes Oxford Uni. Press, 1985. Quoted from "Lore of Running" Proper breathing prevents the development of the `stitch'. The stitch is a condition that occurs only during exercise and which causes severe pain usually on the right side of the abdomen, immediately below the rib margin. Frequently the pain is also perceived in the right shoulder joint, where it feels as if an ice-pick were being driven into the joint. The pain is exacerbated by down-hill running and by fast, sustained running as in a short road race or time trial. For various complex anatomical reasons, the fact that the stitch causes pain to be felt in the shoulder joint suggests that the diaphragm is the source of the pain. It has been suggested that when breathing with the chest too much air is drawn into the lungs, and not all is exhaled. This causes a gradual and progressive accumulation of air in the lungs, causing them to expand which in turn causes the diaphragm to be stretched and to encroach on the abdominal contents below it. During running, the over-stretched diaphragm becomes sandwiched between an over-expanded chest above, and a jolting intestine pounding it from below. It revolts by going into spasm, and the pain of this spasm is recognized as the stitch. Although there is really not a shred of scientific evidence for this belief, I have found that diaphragm spasm is almost certainly involved in the stitch and that belly-breathing can frequently relieve the pain. The runner who wishes to learn how to belly-breath should lie on the floor and place one or more large books on his stomach. He should concentrate on making the books rise when he breathes in and fall when he exhales. As it takes about two months to learn to do the movement whilst running fast, it is important to start practicing well before an important race. A change in breathing pattern may help relieve the stitch. Within a short period of starting running, breathing becomes synchronized with footfall. Thus one automatically breaths in on one leg and out when landing either on the same leg - that is 2, 3 or 4 full strides later - or on the opposite leg - that is 1 1/2, 2 1/2, or 3 1/2 strides later. Thus the ratio of stride to breathing may be 2:1, 3:1, 4:1; or 1.5:1, 2.5:1, 3.5:1. This phenomenon was first reported by Bramble and Carrier (1983). Of particular interest was their finding that most runners are `footed', that is the beginning and end of a respiratory cycle occurs on the same foot, usually in a stride to breathing ratio of either 4:1 whilst jogging or 2:1 whilst running faster. Runners then become habituated to breathing out on the same let, day after day. This produces asymmetrical stresses on the body and could be a factor in both the stitch and in certain running injuries. I am `left-footed' and have also suffered my major running injuries only on my left side. If changes in breathing patterns do not prevent the stitch then the last step is to increase abdominal muscle strength. The correct way to strengthen the abdominal muscles is to do bent-knee sit ups with the feet unsupported. -------------- EDITORS NOTE: Readers response to "Belly Breathing" definition above. "Belly Breathing" (Lamont Granquist ) While I wasn't breathing with my chest, I wasn't really "Belly Breathing". When I exhaled, what I was doing was pulling my stomach muscles in. I found out that this is *not* the way to "Belly Breathe". The idea is to throw your gut out as much as possible -- try and look as fat & ugly as you can when you run. For the suggestion in the FAQ of lying on your back and lifting a book, it should probably be noted that when exhaling you want to try to keep the book lifted up (of course naturally, you don't want to try to do this all so hard that it becomes difficult to exhale -- the idea is that breathing this way should be comfortable). -------------- Stitches continued (Sunil Dixit ) 1. Since it is a cramp, I try not to drink or eat too soon before my runs, and I try to limit my intake during runs. 2. I stretch my abs extensively before a run. Putting my arm over my head and leaning to the opposite side until I'm pulling on the side of my abdominals works well. 3. I regulate my breathing by breathing in through my nose, and out through my mouth. This sounds like zen-crap, but believe me, it works amazingly well in eliminating all types of cramping. When you first do it, it'll feel like you're not getting enough oxygen, but if you persist the technique will become very comfortable. 4. I run with my back fairly straight, even up hills. This keeps the lungs from bending over in my body, and makes it much easier to breathe. 5. If none of these work, I keep going anyway. After about 3 miles, it usually goes away . . . if you're lucky. ------------------ Lactic Acid (Rob Loszewski ) "Lactic acid buildup (technically called acidosis) can cause burning pain, especially in untrained muscles. Lactic acid accumulation can lead to muscle exhaustion withing seconds if the blood cannot clear it away. A strategy for dealing with lactic acid buildup is to relax the muscles at every opportunity, so that the circulating blood can carry the lactic acid away and bring oxygen to support aerobic metabolism. ...much of the lactic acid is routed to the liver, where it is converted to glucose. A little lactic acid remains in muscle tissue, where it is completely oxidized when the oxygen supply is once again sufficient." Understanding Nutrition, 5th ed., Whitney, Hamilton, Rolfes., West Pub. Comp. 1990, pg402- 403. ------------------ Loose Bowels (Rodney Sanders ) Some general advice to take care of loose bowels. (1) Look for offending foods in your diet. For example, many people have a lactose intolerance which can cause all sorts of fun if you had a triple cheese pizza the night before the run... (2) If you run in the morning, eat lightly and early the night before... I try to make sure I eat the least problematic foods close to my workouts... I've personally found baked chicken/fish, baked potatoes, and pasta with light sauces (no alfredo!), to be pretty good... (3) I read that Bill Rodgers drinks a cup of coffee in the morning before heading out...The caffeine stimulates one to take care of things completely before getting out...This has helped me when I run in the morning.... (4) Carry a wad of toilet paper with you! I suspect that if you monitor your diet closely, you'll probably find something that makes the problem worse than at other times and you can avoid that food... Some other advice: (Sanjay Manandhar ) 1. Less fiber in the diet 2. Run repeats on small loops. 3. Note all the washrooms along the route. 4. Time of day. For me, mornings are bad. In the evening runs the problem is infrequent. 5. A primer run. If I have to run in the mornings, I run 1 mile of primer run so that the bowels can be taken care of. Then I start my real run. ----- Diabetes & Running (Timothy Law Snyder ) Oops, here is what makes virutually every person with diabetes bristle: MYTHS of diabetes! Not to flame Jay, but diabetics can (and do) eat as much sugar, drink as much booze, and run as many marathons as anybody else. The challenge is that they must manage the delicate balance between insulin (which lowers blood sugar), food (which raises it), and exercise (which, because it stokes up the metabolism and makes the insulin "rage") lowers blood sugar. Timing is important, and sometimes, due to the millions of factors that are at play (and _not_ due to negligence), the blood sugar will go too high or too low. Before a run, a person with diabetes (nobody in the know calls them "diabetics" any more) must make sure that the blood sugar is somewhat higher than normal. This gives a "pad" so that exercise does not result in a low-sugar crisis. Often the runner will take less insulin the day of the run. Before (and for long runs, during) the run some food must be eaten. For short runs, carbos will do, but proteins and fats are also necessary for the longer hauls. For a marathon, one must take some sort of food during the run. A high- carbo source like a soda works well, for the sugar is taken up immediately and, since the beverage is concentrated, it is easily digested (relative to, say, the caloric equivalent in whole wheat : ). Sugar does absolutely _no_ harm to the person with diabetes (provided, they do not ignore insulin requirements). That's right: The person could knock off twelve sodas, an entire chocolate cake, and a bag of M&Ms, and be as "fine" as anybody else (quotes intended---yuk!). While I am at it, here are a couple of other myth corrections: There is no clear evidence that diabetes is hereditary. Diabetes has _nothing_ to do with how much sugar the person ate before acquiring the condition. People with diabetes can (and do) drink as much alcohol as anybody else. (Alcohol lowers the blood sugar a tiny bit, so one must be careful to not forget to eat [and too many cocktails tend to...].) Hope this helps. Oh, by the way, NO, the taste of something sweet does not cause the release of insulin (save a possible [and rare] placebo effect). ================================================== ========================= Nutrition and Food (Bruce Hildenbrand ) [Ed. note: Originally appeared in rec.bicycles] Oh well, I have been promising to do this for a while and given the present discussions on nutrition, it is about the right time. This article was written in 1980 for Bicycling Magazine. It has been reprinted in over 30 publications, been the basis for a chapter in a book and cited numerous other times. I guess somebody besides me thinks its OK. If you disagree with any points, that's fine, I just don't want to see people take exception based on their own personal experiences because everyone is different and psychological factors play a big role(much bigger than you would think) on how one perceives his/her own nutritional requirements. Remember that good nutrition is a LONG TERM process that is not really affected by short term events(drinking poison would be an exception). If it works for you then do it!!! Don't preach!!!! |
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Archive-name: running-faq/part3
Last-modified: 16 Jul 2002 Posting-Frequency: 14 days ================================================== ========== Mail Order Addresses The addresse/phone of some popular running mail order outfits (Directory assistance at 1-800-555-1212 for mail order outfits not listed): Road Runner Sports 6150 Nancy Ridge Road 1-800-551-5558 (Orders) San Diego, CA 92121 1-800-662-8896 (Cust Serv) Fax: 1-619-455-6470 California Best 970 Broadway 1-800-CAL-BEST Chula Vista, CA 91911-1798 1-800-225-2378 Tel-a-Runner 80 Speedwell Ave Morristown, NJ 07970 1-800-835-2786 Hoy's Sports 1632 Haight St San Francisco, 94117 1-800-873-4329 Holabird Sports 9008 Yellow Brick Rd Baltimore, Md 21237 1-410-687-6400 Fax: 1-410-687-7311 ================================= Marathon --------------------------------------------------------------------------- Increasing your mileage (Jack Berkery ) There are many good, professional, books and articles on how to train for whatever distance you choose. More for the marathon than others I think. Get one or two and mull them over. The following recommendations are a distillation of having read and digested most of these and more than a decade of experience. Let's suppose you are beginning with a base load of about 20 miles per week over a long period. First I DO NOT recommend that anyone who has been running for less than 3 years should run a marathon. Running is a long-term game and it takes time for your body to become adjusted physically to the demands, not only of the marathon itself, but also of the heavy training mileage required to build up to it. Next, you should always keep in mind that your build-up should not exceed 10% per week. 10% doesn't sound like much but it's actually a big adjustment for your system to make. Not only muscles, but bones and connective tissues must be strengthened to take the increased load and running marathon mileage is a lot of pounding. Remember 10%. That is not to say that if you ran 20 miles last week, you cannot go more than 22 next week, but over a period of 3-4 weeks the rate of increase should not exceed the 10% slope. After 4 weeks then, you should be doing just under 30 miles, but not more. If you go from 20 to 24 in the first week thereby exceeding the 10% rate, then doing 24 again the second week will bring you back on track. You can continue to build up mileage for about 6 weeks when you'll reach 35 miles. Then you MUST BACK OFF for a week or so. Drop back by about 25-30% for one week. Take two or three days off in a row. Get some rest to gain strength before beginning the climb again. How much mileage is enough for a marathon? I have known people to run marathons on 25 or 35 miles per week. Don't try it. How they got away with it is not important. It is only important to know that it simply ain't smart. You can get away with 40-45 per week if you are doing a regular long run of 15-18 each week. It is better to be doing 50 or more for 6 to 8 weeks before the marathon. This means you have to have the time necessary to build to 50 at that 10% rate (with 1 rest week out of every 6) and then sustain that 50+ mileage for 6-8 weeks as well. This is a heavy schedule. Never doubt that. When you listen to the mega-mileage people talk about 70 or 80 or more, they make it sound as if everyone should be able to do that. Well we CAN'T all do that. We all have a break-down point and for the great majority, it lies somewhere below 50 or 60 miles per week. You'll know where yours is only after repeated tries to exceed it result in an injury. So how do you build the mileage? Suppose you are doing an even 3 miles a day, no more, no less. You must begin by building the long run. In a marathon training schedule, the long run is everything. Start the first week of the build-up by just lengthening one run. All other days should remain the same. Make one, usually Sat. or Sun., a 5-6 miler to get your 10% increase. Take the next day off from running. Rest is important after the long run to allow your system adjustment time. The next week of the build-up, increase the one long run again while still holding the normal daily runs the same. As a rule of thumb, your long run can go to 3 times the distance of your daily average run. So while still doing regular 3 milers, you can build up that Sat. morning run to 9 miles. Don't do a 12 miler though until you have made your daily run 4 miles. This means keeping the long run at 9 miles for a few weeks and increasing the daily runs until your average is 4 or 5 a day. Then you can return to increasing the long run. Toward the end of the build-up you may be doing something like 6-8 each weekday plus an 18-20 miler on the weekend. It might also be a good idea to alternate long runs of 15 and 20 miles every other week. As you get close to the date of the marathon, run your last long run 2 weeks before. DO NOT do a long run one week prior to the marathon. In fact for the last week you should taper down to do only about half, yes half, the mileage you have been doing. DO NOT run the day before and 2 days before the race you might only do 3 miles just to get the legs loose and the blood flowing. You MUST be well rested for the big race itself. Now assuming you do everything right there is still no guarrantee that the marathon is going to go well. Many things might prevail to make it hurt, hot or humid weather, getting caught up in too hard a pace, not drinking enough water before or along the way (THE GREATEST SIN). You may even spend 3 or 4 months building your training only to come down with an illness or injury a few weeks before the race which will set you right back to square-one. If you want certainties, you're in the wrong game. What matters is not that you get to do that particular marathon on that particular day 5 months from now, but rather what you plan to do over the next 5 or 10 or 50 years. I did say running is a long-term game, no? Another note of caution. All the rules can be broken. You may get away with lower training, higher ramp-up rates or shorter long-runs. You might even get away with it more than once, but sooner or later it's gonna get ya. Take the more conservative plan and be safe. You're looking for a positive experience not an injury. ------------------Major Marathons & partial World Marathon Schedule http://www.coolrunning.com/marathon/list.shtml http://joedom.home.mindspring.com/evt03.htm Boston Marathon ================== Boston Athletic Association P.O. Box 1996 Hopkington, MA 01748 Tel: 508-435-6905 Fax: 508-435-6590 The Boston Marathon is held on Patriots day (3rd monday in April). Starting time: Noon Boston Marathon qualifying times. Age Men Women Wheelchair Divison 18-34 3:10 3:40 CLASS MEN WOMEN 35-39 3:15 3:45 1 (Quad Class) 3:00 3:10 40-44 3:20 3:50 2-5 2:10 2:35 45-49 3:30 4:00 50-54 3:35 4:05 55-59 3:45 4:15 60-64 4:00 4:30 65-69 4:15 4:45 70-74 4:30 5:00 75-79 4:45 5:15 80+ 5:00 5:40 Note: Qualifying time based on age on the day of the Boston Marathon. Example: You run a qualifying race at the age of 44 in 3:22. You then have a birthday before the Boston Marathon, making you 45. You qualify, because your required qualification time is 3:25. Chicago Marathon ========= 101 W. Grand Ave. Ste. 600 (Carey Pinkowski) Chicago, IL 60610 (312) 527-2200 [VOICE] (312) 527-9901 [FAX] London Marathon ======== PO Box 3460 London, England SE1 8RZ 44 71 620 4117 fax: 44 71 620 4208 UK entrants: In Oct. get *proper* form from London, fill in, enclose cheque. You should find out before Xmas if picked in the lottery. .. If you've run a sub 2h40 (men) or sub 3h10 (ladies) no need for lottery as you qualify for the national championships (held in conjunction with London). Non-UK entrants: Get on "official" trips to come to the UK to run London from sports travel firms. If you book with sports travel firm you will definitely get an entry. Going it alone then write: Los Angeles Marathon March ====== 11110 W. Ohio Avenue, #100 Los Angeles, CA 90025-3329 (310) 444-5544 AGE 18-59 60+ Marine Corps Marathon ======= Box 188 Quantico, VA 22134 (703)640-2225 New York Marathon ====== NYRRC P.O. Box 1766 GPO New York, NY 10116 (212) 860-4455 For U.S. residents: Send a self-addressed #10 business-size envelope (about 4" x 9.5") and a check or money order (no cash) for a $5.00 non-refundable handling fee. Make the check payable to: NYRRC. Send AFTER midnight of "set start date." All requests must be posted "start date" or later. The NYRRC sets a "start date" for accepting requests for applications, about May 15-20. Prospective applicants must send a SASE and $5, postmarked ON OR AFTER this date, to a PO Box in NY. They send a blank application, with no guarantee of anything, fairly promptly. Fill it out and return it ASAP. A caveat: You must be a member of UST&F, the USA's governing federation of running, to run in the NYCM. You can apply for entry along with your marathon application; instructions and UST&F application are sent with the blank NYCM application. Applications accepted on the following basis: Slots are reserved for non-USA runners (don't know how they are allocated). 12,000+ applications are accepted "first-come, first served" basis. The NYRRC claims this is not a tough thing if you act promptly - i.e. send request for ap on "Opening Day", and mail back the completed app. within a day or two. X,000 slots remain. Once above criteria filled, all applications received go (figuratively) into a big, big box. In late July or early August, NYRRC draws out the X,000 lucky envelopes. These entries are accepted. They draw a few hundred more, I guess, to set up a waiting list in the event of cancellations. NB: the rest of the applications are returned with refunded entry fee. San Francisco Marathon ==== City of San Francisco Marathon P.O. Box 77148 San Francisco, CA 94107 (415) 391-2123 Honolulu Marathon )====== Honolulu Marathon Assoc. 3435 Wailae Ave. #208 Honolulu, HI 96816 808-734-7200 Many tours to the large national & international marathons are organized by: Marathon Tours 108 Main St Charleston MA 02129 (617) 242-7845 Marie Frances Productions 7603 New Market Dr Bethesda, MD 20817 301-320-3363 --------------------------------------------------------------------------- Miscellaneous Pulled this chart out of Marathoning by Manfred Steffny. ( pub 1977). (Robert Davidson ) Max. possible Realistic 10Km marathon time marathon time ------ ------------- ------------- 27:00 2:05:00 2:08:30 28:00 2:10:00 2:14:00 29:00 2:15:00 2:19:30 30:00 2:20:00 2:25:00 31:00 2:25:00 2:30:30 32:00 2:30:00 2:36:00 33:00 2:35:00 2:43:00 34:00 2:40:00 2:49:00 35:00 2:45:00 2:55:00 36:00 2:50:00 3:00:00 37:00 2:55:00 3:07:00 38:00 3:00:00 3:15:00 39:00 3:05:00 3:20:00 40:00 3:10:00 3:25:00 42:30 3:22:00 3:42:30 45:00 3:35:00 4:00:00 47:30 3:47:30 4:20:00 50:00 4:00:00 4:40:00 -- Austin "Ozzie" Gontang, Ph.D. TEC International 2903 29th St San Diego, CA 92104-4912 hm/off. 619-281-7447 fax 619-281-9468 Chief Executives Working Together http://www.teconline.com |
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Archive-name: running-faq/part6
Last-modified: 10 Mar 2003 Posting-Frequency: 14 days ================================================== ========= Shoes (Thomas Page ) Here is a summary of shoe reviews gleaned from various places including manufacturers' adds, Road Runner Sports catalog, Runner`s World, Running Times, rec.running postings, and my own experience. I will post and update occasionally. Guide to Categories ------------------- BASICS: A good quality shoe for a beginning through mid-mileage runner. LIGHTWEIGHT TRAINER/RACER: Typically under 10 ounces. Very light, very fast, biomechanically gifted runners can wear these shoes as daily trainers. Other runners may get away with using these as a second pair for racing in or for track workouts. These shoes usually have blown rubber soles for light weight so they wear out too quickly for an everyday training shoe for most of us. MC: (Motion Control) Made for over-pronators and heavier runners. STABILITY: For neutral runners and mild over-pronators. Offers some resistance to pronation and supination. RACING FLAT: Most people should race in their regular trainers or lightweight trainers. For people who can get away with it, racing flats might buy them a few seconds in a 10k. If that is the difference between 1st and 2nd, it is probably worth it. If it is the difference between 38:04 and 38:14 it is probably not worth the risk of injury. These shoes have very little stability, cushioning, or durability, but they tend to weigh 2-4 oz. less than a lightweight trainer. Construction ------------ If you remove the insole, you can tell the type of construction. Slip Lasted shoes have a sewn seam running the length of the shoe. Board lasted shoes have a cardboard board running the length of the shoe. Combination lasted shoes have cardboard in the rear half, and a seam up the front half. Slip lasted shoes are the most flexible. Board lasted shoes are the most stable and least flexible. Combination lasted shoes attempt to compromise giving a flexible forefoot and a stable rear. Orthotics wearers should stick to board or combination lasted shoes. True over-supinators (these are rare) should use flexible slip lasted shoes. Another way to look at it: if you have a rigid foot (tends to be high arched feet), favor flexible (slip laste) shoes. If you have a floppy foot (tends to have flatter feet and overpronate), favor combination or board construction. Last ---- The last is the form the shoe is made on. Lasts vary from curved, to semi-curved, to straight. Straight lasts are generally the most stable shoes, while curved lasted shoes tend to be the most flexible. You just have to see what last from what manufacturer fits your foot. Stores ------ A good running shoe store is essential. The sales people at the sporting goods chain stores and the mall shoe stores just don't know their products or how to fit runners, despite advertising to the contrary. A real runner's store should allow you to run in the shoe on the sidewalk outside the store, or at least on a tread mill in the store and watch you run. They should be able to tell you if you over-pronate in a particular shoe. The advice you get in a good store is worth the price (full retail) you pay. Don't be a jerk and pick the brains of a good running shoe store salesman and then buy at a discount place. If you value their advice, buy a pair of shoes from the specialty running store so they will still be in business the next time you need them. Then, if you liked the pair you bought, go ahead and buy it from a discount store or mail order place in the future; you don't owe the store your business forever. Remember though, that models change, and you will want to go back to the good store every few years. Notes: ------ Weight is typically listed for mens' size 9 as quoted by manufacturer and found either in Runners World, Running Times, or Road Runner Sports catalog. Different sources differ in the weight they report, often by as much as an ounce. I have not been consistent about which source I use here so you may find a discrepancy with a source you consult. M.C. stands for Motion Control (i.e. a shoe for over-pronators). ************** SHOE REVIEWS ************* Check out: http://www.runnersworld.com/ Runner's World Online! ================================================== =========== Active Isolated Stretching Aaron Mattes' book Active Isolated Stretching. See RW, Feb/94 The book is $30 (+ Postage/handling). You can reach Aaron at: 2932 Lexington St Sarasota, FL 34231-6118 941-924-0462 941-925-8530 Aaron has video tapes of the stretches. The father/son team which has marketed themselves very well, were trained by Aaron Mattes in Active Isolated Stretching. They videoed their tape at Aaron's. Anyway, go to the source and support those people who often aren't the marketing wizs yet share so much great information. Two great little books which would be of great help to you are from a fellow who has shared a lot of his wisdom on rec.running. You can reach Paul Blakey at His books a The Muscle Book $10.99 Stretching Without Pain $14.99 I have used them over the past several years and know that you'll find them very helpful in learning what you need to know about your "thinking body." Tell them Ozzie sent you. I don't receive any financial compensation, just want to support people who, I believe, care about helping people learn to take care of themselves plus get some good info out to the world. ================================================== =========== Stretching (Shane P Esau ) (Rocky Essex ) STRETCHING EXERCISES by Shane Esau, Edited by Rocky Essex OVERVIEW When stretching, stretch the muscle until your feel a slight tightness, then hold for 20-30 seconds. Repeat, this time stretching the muscle a little more. Thus it should take 1-1.5 minutes/stretch (a total of 15-20 minutes) CHEST Place your hand on the wall, with the front of your elbow as well on the wall Now turn so that you can feel a stretch in your chest - try to keep your elbow on the wall - your hand should be shoulder height or higheer. HAMSTRING Stretch your hamstrings by lying on your back, with 1 knee bent. Then bring your other leg up to vertical, keeping your knee straight and your back against the floor. This is a much better stretch for your hamstrings than is the bent over stretch. QUADS Stand erect, grab one leg and pull your foot towards your but. Remember to keep your stomach tight - don't let your stomach relax - do this for both legs. Another quad stretch is to sit on your feet and bend (lean your upper torso) backwards, keeping your knees on the ground. ILLIOTIBIAL BAND (I.T. Band) Stand erect with your feet shoulder width apart. Now take your left leg and put it behind your right leg and put your left foot about 12" to the right of your right foot. Now lean your torso so that is upright again (take your right hand and run it down your right leg until your feel the stretch). Repeat with the other leg. FREQUENCY Try to stretch 1/2 - 1 hour/day - this includes pre-training stretching, but at least 1 stretching session/day that is outside of training. TRICEPS Take your left hand, and put it behind your head, palm facing the same way as your face. Now, slide your hand down your spine, until you feel a stretch. Now take your right hand and grab your left elbow, and pull your left elbow towards your right hip (over and down). This should stretch the tricep. LATS First, sit on your feet, with your arms outstretched in front of you. Now, place your left hand on top of your right hand. Now, lean back and twist your body towards your right side (you want to try to put your right armpit on the ground). If this is not stretching, move your hands further out in front of you. UPPER BACK This is for your upper back and is easy to do - take your left elbow in your right hand, and pull it across the front of your chest - try pulling your left elbow all the way over to your right pec muscle - it may be easier if your put your left forearm in your right armpit. BICYCLE SITUP Lie on your back, and put your legs in the crunch position (90 deg bend in your legs and your hips) Now, pedal your legs from bent to almost straight, and at the same time bend at the waist bringing your elbows to your knees. It is a killer (mainly because of the co-ordination that it takes) It is like a leg lift on the starting part, then changes to a crunch situp from that point on. Fingers interlaced behind head and pedal while you are crunching. GLUTEOUS MAXIMUS --THE BUTT Sit down with your legs out in front of you. Now bend your left leg and put your left foot on the outside of your right leg, between your right cheek and your right knee- pull your left foot as close to your right cheek as possible. Now, pull your left knee in towards your chest. If you don't feel much, grab your left shin, and give your left leg a little twist (ie pull your shin closer to your chest). Your should feel this. Another one is to lie on your back, put both feet in the air, then bend your left leg again, but this time bring your left shin in front of your roght quad. Now pull your right leg towards your chest - you should feel this in your buttocks. If you don't, push your left knee away from your chest, while maintaining the distance between your right leg and your chest. ANKLES (Mike Dotseth ) Stand with feet in normal standing position. Place a hand on a wall or a railing for a little balance. Now, 'roll' your feet around on their 'outer edges'. Repeat 50 times. ('Rolling on the outer edges' means to tilt your feet as far outward and inward (supination and pronationtween rock forward on your the balls of your feet and back on your heels.) The major benefit is the stretching and strengthening on the muscles and tendons which keep your foot stable as you run. A Frequently Asked Questions (FAQ) about stretching and flexibility by Brad Appleton can be found on: Ftp-site: cs.huji.ac.il:/pub/doc/faq/rec/martial.arts WWW-URL: http://www.cs.huji.ac.il/papers/rma/stretching_toc.html ========================================== Sweat (Sam Henry ) Question: I sweat more than I can replace during a long run, ride, or triathlon. What can I do about it? It's hard to say what to do without knowing what you do now. None of us can replace as much as we lose while we are losing it. The trick is to keep from going into deficit. Do you hydrate yourself every day, all day long? Min 2 qts/day. Do you hydrate yourself extra before the ride (like a qt an hour for 2 hrs or so before the start). Do you use sports drinks to help with trace element losses? I use Exceed at 25% solution for the 1st half of long rides, orange juice at 25% for med rides, and plain water for short rides. What is your consumption rate during rides? I start drinking 30 mins into the ride and drink a qt an hour whether I am thirsty or not. If you are thirsty, it is probably getting pretty close to too late. Do you eat while you ride? Things like bananas, oranges, and pears provide fuel *and* coolant, along with some nifty minerals and such that your body needs to make the cooling system work right. I eat fig newtons and such right as I start and eat every 20-30 mins after the first hour. Pears, particularly, are an easy-to-eat thirst slacker. What kind of hydration regimen do you use *afterwards*? I immediately start drinking at the end of a ride, starting with a quart of water followed by a quart of full-strength sports drink (Exceed for me). I also find something to eat that is high in complex carbohydrates. All this within the *first hour* after the workout. The eating and drinking are intertwined. Then I drink another quart of something that sounds appealing. Then I go back to my drinking all day long to get my "normal" two quarts. I might have thought I would slosh, but I never have. And most of my riding is done at temps above 80 degs and in high humidity. If you are urinating infrequently and the urine is a dark color, you are underhydrated, whether you have exercised or not. No matter how much you sweat. ================================================== ========== Treadmills--(contributed by Steve Pachuta, ) The January, 1996 _Consumer Reports_ has a treadmill review which features both motorized and nonmotorized models, together with some useful criteria for evaluation. Why use a treadmill? There are many advantages to treadmills, including (1) The most obvious--weather is not a factor in your training schedule. (2) Training is possible any time of day--darkness is not a factor. (3) No danger of getting hit by a car or tripping on a curb. (4) No stoplights, no rabid dogs (presumably), no hecklers (presumably)! (5) Controlled hill workouts are possible with adjustable incline. (6) Precise interval training is possible. This is a big advantage; you just need to set your speed and stay on the treadmill to run your goal pace exactly. Is treadmill running the same as outdoor running? I think the consensus in the various posts in rec.running is that treadmill running is very similar to outdoor running. The physiological effects of a person moving relative to the ground vs. the ground moving relative to a person are not greatly different. Certainly there are some biomechanical issues involved, notably the tendency for the treadmill belt to slow down momentarily during each footstrike. Many treadmills have compensatory schemes to minimize this effect, including large flywheels and microsensors which constantly adjust the belt speed. Some differences between treadmill running and outdoor running are the absence of wind and visual motion cues on a treadmill. The lack of wind makes sweat generation a serious issue, and a strong fan blowing directly into your face is almost a necessity for serious training. The absence of a headwind also gives a slight speed advantage to treadmills, and it is often suggested that an incline of 1 to 2% on the treadmill will compensate for the lack of headwind. The lack of visual motion cues on a treadmill can be disconcerting initially, but this is something you get used to. It may contribute to the feeling that you are working harder at a given pace than you would outdoors. What features are important in a treadmill? Here are some things to consider: (1) Motorized vs. nonmotorized. If your goal is to bring your outdoor running indoors, then a motorized treadmill is what you want. Nonmotorized treadmills will certainly give you a workout, but they do not simulate true outdoor running since you are driving a belt as well as your body. Many nonmotorized treadmills only work at an incline, and pace is not constant as on a motorized treadmill (although in this respect they are similar to outdoor running). (2) Ruggedness. If you are really going to run on your treadmill, you need something more than the $299 specials you see at various discounters. Some things to look for: welded frame, large rollers (consider that some club models have rollers on the order of 8 inches in diameter), large motor (1.5 horsepower minimum, with 2.0 or up preferable). THE HEAVIER AND FASTER YOU ARE, AND THE LONGER YOUR WORKOUTS, THE MORE IMPORTANT THESE THINGS BECOME. Most treadmills are not built for people weighing more than 250 pounds. (3) WARRANTY AND QUALITY OF SERVICE ARE OF PARAMOUNT IMPORTANCE. I wouldn't settle for anything less than a full 1-year warranty. Treadmills are like cars; they will almost certainly need some work at some point. (4) Maximum speed of 10 mph or more. This is 6:00 mile pace, which will do for most people. There are treadmills which can achieve 12 mph (5:00 pace); I haven't heard of any which go faster, but they probably exist. Personally, the consequences of a misstep while running indoors at 5:00 pace scare the hell out of me! (5) Method of belt lubrication. Running belts can get quite warm and wear faster if not properly lubricated. Some models are self-lubricating; others require periodic lubrication/waxing. (6) Ability to simulate actual running. Various mechanisms have been developed to make treadmill running feel more natural. Without putting in a plug for any particular manufacturer, I would recommend trying out several different makes. It is surprising how a treadmill that feels so natural can suddenly feel terrible after you try a different one. (7) Manual vs. motorized height adjustment. I've used both, and I strongly recommend motorized. If you want to run courses that simulate real outdoor runs you don't want to be cranking a handle all the time, especially if you're running fast. (8) Noise level. This can vary considerably, but note that "quiet" does not necessarily mean "better." (9) Programmability. It should be a given that speed and incline are adjustable during a workout. It is also very desirable to be able to PROGRAM both speed and incline to create your own custom courses. Many manufacturers include their own preprogrammed courses in their electronics, but it is less common for them to give the user the ability to do this. (10) Low price? Realistically treadmills for serious runners are going to cost more than $1000, and they can be a lot more than this. (11) Incline range. Most treadmills have inclines ranging from 0 to 10%. There are some which can produce a decline (-2% for example). See below for conversion between % incline and degrees. (12) Board and belt type. Some treadmills have shock-absorbing boards and/or soft belts to provide a more forgiving workout than can be obtained on hard pavement. Any disadvantages or other considerations? The lack of wind is definitely a problem, and as mentioned above a fan is a necessity. Another problem with treadmills is boredom. I am always amazed at how much faster an hour passes when running outside than when running inside. I don't think you can expect to read while running on a treadmill, but you can watch television or listen to music. I generally prefer loud music over television, but this is obviously a matter of personal preference. Another thing to be aware of is the tendency to set the treadmill at a fixed speed and incline and run an entire workout at these settings. I would recommend varying both speed and incline to give your muscles some variety and minimize the possibility of injury. Some treadmills interfere with heart rate monitors and prevent their use, though there are treadmills which come with built-in heart rate monitors. Safety is of some concern, and many treadmills come with protective devices which stop the belt in case you slip or fall off. Treadmill manufacturers always recommend plenty of clearance between the treadmill and the walls of a room. Treadmills can draw a lot of electrical current, and 30-amp circuits are recommended for some heavy duty models. How do I convert between % incline and degrees? Remember your trigonometry. Grade (or incline) = rise/run, opposite/ adjacent, height/length, or whatever you want to call it. For percent grade, multiply this by 100. degrees = arctan((percent grade)/100) percent grade = tan(degrees) * 100 Thus, 1% incline is a mere .57 degrees, 5% incline is 2.9 degrees, 10% incline is 5.7 degrees, and 15% incline is 8.5 degrees. Where can I get more information on treadmills? Start with back issues of _Runner's World_, _Running Times_, etc. They usually have articles on treadmills as winter approaches. The December, 1993 _Runner's World_ contains a list of manufacturers, a chart to convert between treadmill running at various inclines and outdoor running, and some sample workouts. The January, 1996 _Runner's World_ contains brief evaluations of many different treadmills (mainly high-end models). ================================================== ========= Weather ("The Running Book" By the Editors of Consumer Guide) COLD-WEATHER Cold weather does not present any serious problems for you, especially if you are in reasonably good condition. If you have heart problems, consult a doctor first. High wind-chill factors are the greatest threats to you in cold weather, since you can suffer frostbite if you are not adequately protected from the wind. You must remember that when you run, your own motion against the wind increases the windchill factor and increases the risk of frostbite. Be sure all normally exposed areas of skin are covered: head, face, ears, and hands. The important thing to remember is that you must dress in layers in order to create your own insulation. When you run in cold weather, beware of ice on the road, and remember to taper off your run slowly so you will not catch a chill. When you arrive home, change out of your damp, sweaty clothes right away. HOT-WEATHER When you run in hot weather, your blood pressure can drop dangerously or you could suffer heat exhaustion. If you start feeling dizzy and dehydrated while jogging and your pulse and breathing grow very rpid, you could very well be on your way to heat exhaustion. Stop exercising immediately. Get out of the sun, drink fluids (tepid, not cold), and rest. Running in heat also slows down the blood circulation, placing a greater burden on your heart. And of course, you will sweat a lot more so your body loses more water that usual. To replace it, drink a full glass of water before you start and one every 15 or 20 minutes during your run. A few pinches of salt dissolved in the water will help. But if your stomach is empty, omit the salt or it will probably cause stomach cramps. An important thing to remember about heat is that it takes your body about two weeks to adjust. WIND If you run in a strong wind, you are going to be expending six percent more oxygen that you would under ordinary condtitions. So, if you are running in a stiff breeze slow down and you will get the same benefits as you would from a faster run. When you set out on a windy day, start with the wind in front of you at the beginning of your workout; then at the end, when you are more tired, you will have it at your back, helping to push you along. RAIN Rain need not be a deterrent unless you're afraid of melting, but you will need some protection. Wear waterproof outer clothes, of course, and as many layers as you need to keep warm. Don't linger in them after the run but get into dry things as soon as you get home. HIGH ALTITUDES High altitudes are a source of special problems. When you get to 5000 feet above sea level and beyond, it takes a lot more time for oxygen to be absorbed into your blood and travel throughout your body. So your heart has to work a lot harder at its job. Plan on taking at least four to six weeks to get adjusted to a new high altitude, and adapt your jogging routine accordingly. Most runners recommend cutting your program by about 50% at the beginning. Running on cold, rainy days (Brendan Leitch ) TWO RULES: 1) Dress in layers 2) Keep DRY, this is done by putting the wicking layers closest to the SKIN. What works for us: (us = the running club I belong to) Top: 1st LIFA or some similar 'wicking' material against skin 2nd turtle neck or long sleeve t-shirt(repeat if needed) 3rd Shell jacket, Goretex is best, but any layered Nylon one will do the job Bottom: 1st LIFA or some similar 'wicking' material against skin 2nd long tights 3rd wind pants(preferably goretex again, but nylon will do) Head: 1st Bella Clava(a thin hat that goes around head like old fashioned ski mask) 2nd Your shell jacket hat over the Bella-Clava Hands: 1st light thin wicking material gloves 2nd heavier glove Feet: your normal socks/shoes - just make sure your bottom clothes cover ankles etc. ================================================== ======== QUESTIONS (1) Is it better to run in the morning or evening? "The Running Book" By the Editors of Consumer Guide It's' important to establish a routine for yourself, geared to your own disposition and living habits. Some runners prefer to run early in the morning, some even before daybreak. They seem to like the solitude available at that hour, when the streets are still empty of traffic and people. Some runners are shrewd, enough to kill two birds with one stone. They get their exercise in while "commuting" to work. Issues to consider: Are showers available at work? How far is it to work? What kind of work do you do? Do you work outside or inside? People who do their running in the morning say that it sets them up for the day. They are more alert and less likely to become upset by the pressures and frustrations of their work, and at the end of the day they fell less fatigued. Other runners wait to run after work, put their jobs behind them, and headed home. A run at this time provides a nice transition for them, a time to work off some of the tensions that may have built during the day so that they don't carry them into family life. ...you should end your run at least an hour before you retire. Otherwise you may find it difficult to fall asleep. --------------------------------------------------------------------------- (2) Should I run when I have a cold/fever? "The Running Book" By the Editors of Consumer Guide Recommended schedules should be followed as faithfully as possible, but not blindly. There are certain times when you have no business running. If, for example, you have the flu, a cold, or some other ailment, don't overexert yourself and possibly harm your body by trying to run. If you feel a cold coming on, however, running may help you get rid of it. But if you try this cure, follow Dr. Kostrubala's recommendations. He suggests that you dress warmly, take two aspirin in a glass of milk, and then go out for a run. Jog slowly and see how you feel. Continue jogging until your body grows warm, even hot, Then try to keep your temperature at that level. --------------------------------------------------------------------------- (3) How often should I run? "The Running Book" By the Editors of Consumer Guide Most running programs, ask you to run three times a week as a minimum requirement. This helps reinforce the habit of running, but its main purpose is to develop cardiovascular conditioning through frequent running. But more is not necessarily better. Experts in physical fitness tend to agree that running days should alternate with days of rest, since rest for the body is as much a part of developing fitness as exercise. --------------------------------------------------------------------------- (4) Which of the 8 lanes on a US track is actually the '1/4 mile' one? (Lori Moffitt ) writes: The long and short of it, pun intended, is that US 1/4 mile tracks are typically 400 meter tracks, and the runner needs to compensate for the difference by running a few yards extra, about 10 yards. The 400 meter distance seemed to be measured 12'' from the inside curb of the track. Opinions vary about this and the compensation distance. (Art Overholser ) A perfect 400-m track, measured 12" from the inside curb as specified by TAC, is 437.4 US yards long, or 7'8'' shy of 440 yards. So you only need to run 8 feet (not 10 yards) extra to get the 1/4 mi. To get one mile out of 4 laps you have to add about 10 yards. If his figures are correct, to change this lap to a quarter mile, move out an additional 15 inches when going around the bends. (Sherwood Botsford ) --------------------------------------------------------------------------- (5) I have started running after having my baby and I am curious to know if any one has some stomach exercises? If you had your baby less than 6 weeks ago, it is likely that your uterus hasn't returned to its normal size, and this could cause the cramps. Remember, too, that your stomach muscles separated during pregnancy and it takes time for them to meld together again. The important thing to remember when returning to running after a layoff is to ease back into running, paying scrupulous attention to how it feels. The old adage, "listen to your body," applies here. If your stomach is cramping, slow down, ease up. STRETCHES (Paulette Leeper ) To stretch your abdominals, lay on your back with your knees bent and the soles of your feet on the floor. Let your knees drop to one side, as you lay your arms toward the other...hold for about 30 seconds and gently switch sides. From this same position, you can begin to strengthen your abdominals by pressing your lower back toward the floor...holding it for increasing increments of time. Your ability to hold your lower back to the floor will give you a good sense of what kind of shape your abdominals are in at this time. Many of the abdominal exercises recommended during pregnancy are good to begin with post-partum. One of my favorites is to sit up with knees bent and do a sort of "reverse sit-up." Instead of coming up from the floor, move your torso toward the floor with your arms stretched out in front of you. ================================================== ======== |
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Archive-name: running-faq/part7
Last-modified: 10 March 2003 Posting-Frequency: 14 days ================================================== ========= Answers to REC.RUNNING FAQ and Interesting Information This posting contains answers to frequently asked questions posted to rec.running plus interesting & useful information for runners. If known, author's name/email address are given. Send me Ozzie Gontang any corrections,updates, suggestions, or proper info of sources or holder's of copyright. Running and Pregnancy. Paula Vanzant-Hardick I have been running for oh, about 11 or 12 years now and have run all the way through all of my pregnancies. I feel like it has made them healthier for both of us. I have never had any kind of a problem with low iron, high blood pressure or any real pregnancy related maladies. I also believe that had I not run, my recovery time after each baby was born would have been significantly longer than they were. Even after my second one (the C section, I could walk a couple of miles within about 10 days after delivery). Running is a FABULOUS form of stress management. Now to my diet, I just really maintained my normal diet, the only thing is I may have been a little heavier on the fresh fruits (trying to avoid that refined sugar you know) and I usually drink at least 10 8oz glasses of water a day (you notice I say at least). The water I think also helps to keep the yuckies away. I am planning to continue my training regime as usual with this pregnancy as I have with the others. I guess the only thing that I may do a bit differently during pregnancy is if I really feel like I need to walk during any of my runs, I will, it may only be a few feet or it may be 1/2 mile but if I have a feeling that I don't think should be there I don't hesitate to walk it off. Any of these other women who have run while pregnant may have other suggestions but I guess my biggest thing is to just really do what feels best for the person. And one last note, there were times during each of my pregnancies that I would have rather had a nap, but instead would drag myself out for a run, I would not only feel better after I had run, I would have TONS more energy (and the second, third and now fourth time that is VERY important.) Thanks for asking and giving me the opportunity to share my thoughts! Paula (and the thundering herd--Tom, Shaun, Alexa, Erin and #4) excerpted by Paula from UK version of Runner's World May 1995 "Running for Two" (subtitle Good News- running during pregnancy can make you and your baby healthier!) By Joe Dunbar "There are two main issued: how will training affect the baby, and how will pregnancy affect running performance?....In General, the running you do when pregnant should be aimed at maintaining rather than developing fitness. The main danger to the fetus (that British spelling), according to Dr. Richard Budgett 0f the British Olympic Medical Centre, is from an increase in body temperature. The main effect of too great an increase in body temperature is damage to the fetus's central nervous system. The danger is especially great in the first three months, but you should be careful throughout the pregnancy. Budgett recommends that you limit the increase in body temperature to 38.9 Degree C (102 F). You are also generally recommended not to exceed a rate of 140-150bpm, but individuals vary enormously in their resting , maximum and training heart rates. Remember too that one effect of endurance training is that your body can control temperature rises more effectively ,so a runner who is highly trained before pregnancy should be in a slightly better position. Drinking plenty of fluids is essential to avoid dehydration and hyperthermia. This will also help to limit the temperature increase, so get into the habit of drinking regularly during training it's equally important to avoid hypoglycemia during and after exercise carbo drinks will help to replace [carbohydrates] both during and after exercise, provided that they aren't too concentrated. One recent project that followed two groups of 462 suburban women through their pregnancies found that women who had burned more calories per week (as a result of greater exercise levels) tend to give birth to slightly heavier babies than women who had exercised less. ....the bottom line? Although each individual will differ, you should bear in mind the following guidelines on pregnancy and running: o It is safe to continue moderate training throughout your pregnancy, although individual complications may cause limitations. o Listen to your body and run as you feel. o There is no need to switch to other forms of exercise unless you have specific problems. o Use your heart rate and check your temperature during training. Stick to sensible levels to avoid hyperthermia. o Take plenty of fluids to limit the risk of dehydration and assist cooling. o You can reduce lower back pain by strengthening the abdominal & hip flexor muscles, & stretching the muscles around the pelvis and spine. o Try to avoid explosive exercise during pregnancy. o Try water-running sessions: they are specific to running but have far less impact, and water helps to avert hyperthermia." As I said, I found this article very interesting, and the parts that I have included are verbatim, unless in parentheses. Hope you find this interesting and of some use to all those expectant mom's who don't want to give up their running. A Mindful Way of Dealing with Out of Control People from Ozzie Gontang THE EMPTY BOAT from The Way of Chuang Tzu by Thomas Merton, 1965 New Direction Publishing Corporation If a man is crossing a river And an empty boat collides with his own skiff, Even though he be a bad-tempered man He will not become very angry. But if he sees a man in the boat, He will shout at him to steer clear. If the shout is not heard, he will shout again, And yet again, and begin cursing. And all because there is somebody in the boat. Yet if the boat were empty, He would not be shouting and not angry. If you can empty your own boat Crossing the river of the world, No one will oppose you, No one will seek to harm you.... When I confronted by reckless drivers, speeding skaters or bikers, I simply avoid them and say to myself, "Empty boat." Over the years, those two words have saved me from feeding anger, aggression and violence-both mine and theirs. Hints for the Success of the Four Hour Marathoner (Super-Fours) These Hints are from a brochure for Super-Fours, i.e. those running over 4 hours in the Marathon. It was subtitled: "A Short Guide to the Care and Support of Four-Hour Marathoners, The Physically Distressed and Mentally Distracted Sub-Fours and The First Time Marathoner-Who Only Wants To finish" It was originally published by the International Association of Marathoners (IAM and pronounced "I AM") in 1988. The last 6 to 8 miles of the Marathon will test an individual physically but most of all mentally. No matter how well prepared on may be, the unknown of how one will be or how the weather conditions will be leaves one with some sense of discovery or travelling unfamiliar territoroes of mind/body. It is often for the righteous and well-trained that the fall from grace is the hardest. IAM Awa Know that you will tell others your verbal time: "About 4 hours." Know that you will harbor a desired time: "I THINK I can do it, if all goes perfect, 15 to 30 minutes faster." Know that you will have an ideal or fantasized time: "Wouldn't it be great to break 3:30 in my first marathon." Acknowledge your desired time and Fantasy Time verbally to yourself, otherwise they will influence you finish time for the worse. Super-Four Success One: Set your time with a standard deviation (SD) of 15 minutes. The SD+/- (Verbal Time + 5 minutes). The mind/body message goes from a single second in time to a window of 30 minutes and respects the mind, the body and the conditions of the day. Super-Four Success Two: Starting a marathon 30 seconds to 60 seconds per mile faster than your race plan for the first 3 to 5 miles can slow your finish time from 20 minutes to 90 minutes. That speed will burn off several times more glycogen in the first 3 to 5 miles than needed. You are fueled with energy from minimal running the 6 days before the marathon. You have also stored extra energy from eating and hydrating well the last three days before the marathon. Know your game plan and stick to it for the first 3 to 5 miles when you are so full of energy. That energy can easily give you the power to run those first few miles at that 30 second to 60 second per mile faster...and not even realize it. It will remember somewhere between miles 18 and 26. Super-Four Success Three: The jitteriness you feel the morning of the race and the day before are from your body being fueled and needing to expend energy. You can identify it as fear, or nervousness, or worry. Just remember you haven't run more than 2 to 4 miles in 3 days. You body is ready to do something-Run A Marathon. You now feel what it's like not to run a few days...or the feelings 3 days after injuring yourself. To walk and sightsee 5 to 10 miles the day before the marathon is 500 to 1000 calories of energy plus the water to store the glycogen. You may not be able to replenish it by race time. Super-Four Success Four: In the past 6 months if you have moved, bought a house, changed jobs, started or ended a relationship, had a child (or fathered a child), have trouble at work or home that costs you mental energby, there is a good likelihood you will finish 30 to 60 minutes slower than you had planned. Super-Four Success Five: When you feel tired or unable to go on, should your mind go to the finish line, bring it back to the present. If your mind is at the finish, so is your body...even though it has 1 to 6 more miles jto go. Bring the mind to the present by saying, "I am at Mile ___ and am being drawn by a magnet to the finish. I hold my body up and erect and I am being pulled steadily to the finish." Super-Four Success Six: The last 10 miles push the crown of your head up and look to the horizon. By holding the head erect you save your shoulder muscles and balance not only the weight of your 12 to 14 pound head but also your breathing. Super-Four Success Seven: The last 6 miles run out from the pack and away from the curbside. You are in a trance state by mile 18. You will be open to and picking up visual and non-verbal cues of runners around you. If you are away from the curb and can see 200 to 300 yards in front of you, you will be running your own race. Should someone stop dead in f ront of you, do not give them any of your energy by getting angry or upset. Simply say as you pass them, "Don't lose your form. Even if you walk keep your good running form." Super-Four Success Eight: When someone running with you starts to speed up or to fall behind, or you start to pick up your pace or fall behind; in your mind, picture a pair of scissors in your hand cutting the cord between you and the other runner. Otherwise, you will be carrying that person in your mind...and it will only slow you down...or wear you out if they are in front of you. You can only be in one place physically, and that is directly above the space upon which you feet are running. Cutting that cord allows you to cut loose from a slower runner or free your mind from attempting to keep up with a faster runner. Super-Four Success Nine: When you run with someone, run shoulder to shoulder. If you run slightly behind, the mind often feels like it is having to catch up. If your image is that of being pulled or towed by the runner in front of you, then running behind is okay...unless the runner complains. Super-Four Success Ten: In a marathon to catch someone, wind them in over a mile to three miles. that way you waste no energy required to finish the last 1 to 6 miles. If you want to share your thoughts, suggestions, ideas, mantras, anecdotes, and your own Super-Four Success hints, please send e-mail them or send them to: International Association of Marathoners (IAM) Attn. Ozzie Gontang 2903 29th Street San Diego, CA 92104 e-mail: Ozzie Gontang ph. 619-281-7447 fax 619-281-9468 Mindful Running: http://www.mindfulness.com |
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Thread | Thread Starter | Forum | Replies | Last Post |
rec.running FAQ, part 1 of 8 | Ozzie Gontang | Running | 5 | April 26th 04 11:46 AM |
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