4. Attend to your soft tissue
Most professional runners who lose days to training have aches and pains that alter their plans. I don't call them injuries, but they do affect training.
Soft tissue inflammation
Tender points
Sore muscles
Trigger points
Whatever we call them, they tend to be a distraction.
Hence my advice; tend to them regularly.
If you let them know that you are in charge of your body, aches and pains are less powerful!
Many options
• A foam roller is a good start. However, like anything else, it takes practice to be an expert at using one. Lying on it and rolling across it probably won't do any harm, but if it's not helping, you'll probably resign it to an inconspicuous spot in the corner of the room or tuck it under the bed. Directing your rolling to the spot of maximum discomfort through a meticulous exploratory process is worth the effort. Once you find it, let it occupy your consciousness for about half a minute. If it feels interminable, you are doing it right. Go on to the next point and once you have addressed all your spots, repeat them all. You'll stop sweating eventually.
• A good deep tissue massage therapist. It will take some effort to find one. Most people aren't runners; most massage therapists don't treat runners. Not a good business model:)
• A good manual physical therapist who treats athletes. Same trouble finding one, because most patients aren't committed athletes.
In all cases, measure the quality of the intervention by the effect on your running. If you also have less pain immediately after the intervention, bonus!
The important measure of the soft tissue intervention is on the quality of your training. Focus on the effect on your run.
Have a great run! Most people can!
Happy Running!
3. Keep Yourself Mobile
Mobility is the yin to the yang of strength and power from the last two weeks.
If you're stiff somewhere, some other joint will make up for it. Put a little slack in the rope at your areas of stiffness and enjoy your run more.
I suggest three main areas to address. Doesn't take a long time, but the discipline to incorporate it after every run will pay off.
Hips
Hip internal rotation and extension are limited in most of the runners I see who are losing days to training. It's consistent with sitting a lot.
1. Shin box. Lots of variations. Great for pointing out my limitations. 10X on each side
2. The lunge stretch is useful at the end of a run. Or after both your run and your lift. Hold for about 30 seconds each side at a lot of discomfort to the front of your pelvis.
Spine
We have only a few degrees of motion at each of the vertebrae; not a lot! Adding just a little bit of mobility here will help.
1. My favorite is karaoke (or braiding) at the end of your run. You're warmed up and breathing hard. Do the braiding slow and exaggerated. Big arm swings and little steps. 50 yards in each direction.
2. Prone press ups. On your stomach. Relax everything but your arms which you use to slowly move yourself into back bending. Hold at the top while you continue to relax your hips and back.
Ankles
Just one. And after every run. Balls of your feet on the edge of a step. Rise up on your toes and then slowly lower yourself until you are at full calf stretch. Hold that tension for 5 seconds. 15 reps with your knees straight. 15 reps with your knees slightly bent.
Here’s to a bit more mobility and here's to a good running week.
Happy Running!
2. A Great Trunk (Core)
Your trunk musculature provides stiffness so that muscle propulsion forces have something to push against. The earth is so massive compared to you, that it has no problem pushing back. If your trunk is too soft at initial impact of your foot, you'll dissipate more of the propulsion force than if your trunk is firmer. (btw, my main beef with too soft shoes:))
Some of my recommendations for working your trunk.
1. Planks. Prone, side, feet on an unstable surface or not. Tried and true.
2. Ball slams, med ball rotation throws against a wall. Satisfying too!
3. Suspension trainer. TRX is the icon here. I do like their adjusting buckles. Not sure it's worth the price of admission, but somebody must support their marketing machine!
4. Barefoot running. Hard to run poorly with your shoes off. You'll probably notice some muscles that are sore that you thought were strong. Start with a 1/4 mile at the end of a run. Add a 1/4 mile every week. If your surface is rough, wear minimalist shoes.
Happy Running!
1. Have great overall strength
Lots of advice to do your strength training prior to your run to get the best effect.
For most runners, the effect on your run after a hard lift can be an emotional barrier to strength training. It was for me.
So, I've become convinced that there is an argument for doing your strength workout after your run.
Working to fatigue is a key to getting stronger and I recommend setting a 6RM to 10RM resistance.
6RM is the Mass that makes 6 Repetitions the most you can do. Similar for the 10RM, which would be a smaller mass, because you wouldn't reach fatigue until 10 reps.
Note: Fatigue is when you no longer have the ability to do the exercise correctly. Hard on the ego to do it correctly, better for long term success.
1. Main lift. Leg press, deadlift, or back squat for 3 sets to fatigue at 6RM. That may be 6 reps, 6 reps, 4 reps. It might be 7 reps, 6, 3. Don't stop at 6 reps just because you set the resistance at 6RM and don't despair that you may not get to 6 on each set.
2. Injury prevention lift. Eccentric calf raises with heels hanging over the edge of a step or something similar. Raise up on your toes, pause at the top, then slowly lower yourself on one foot. Back up using both feet, the slowly lower single legged again. Repeat to fatigue, then switch sides. 3 sets
3. First supportive exercise. Band resisted sidestep walk (I call them monsters). Keep your feet parallel to each other and pointing straight ahead. 3 sets to fatigue.
4. Second supportive exercise. Copenhagen plank to fatigue. Once on each side. Lots of variants.
Do more exercises if you like, and remember to work to fatigue, no matter what the resistance. Twice a week.
Happy Running!
Are you a Professional Runner?
Are you a professional runner? Do what the pros do.
Have great overall strength. Regular strength training gives your endurance something to work with.
A great trunk (“core”). If you are not doing planks every day, start today.
Keep yourself mobile. Hips, spine, and ankles the biggest three for runners
Attend to your soft tissue. A regular routine with a foam roll, a massage therapist familiar with runners, or a manual Physical Therapist.
Have an objective training plan. The plan includes the first 4 items on the list. Your plan also includes your action steps if you encounter a set-back and are faced with days lost to training (I don't like to call them injuries). Without a plan, it's tempting to embrace an emotional reaction when your plan exceeds your body.
Happy Running!
CrossFit for runners?
Why not? You're not one dimensional!
I'm not a member of a CrossFit box (they have their own lingo) but have worked out in one a time or two and have done their WOD using their app as well.
The first class, and in some cases, the first week is complimentary.
It has been my experience that they are protective of their sport, loyal to each other, a little bit obsessive, and occasionally weird.
In a word - we fit right in :)
Happy Running!
Do you know how fast you’re running?
Apple Watch, Garmin, Polar, Fitbit, Coros.....
So much to help me measure pace, cadence, HR, distance, elevation change.....
So tough not to keep looking at it to make sure I'm getting in the right intensity.
So tough to not let the watch kick the fun out of the run!
A fun challenge for the week. And it helps with awareness.
Time yourself on a short loop. About a mile; could be a bit more or less.
Here's the tough part. Don't look at your watch again until you are finished with your run.
Try to run at the same pace for the rest of your run.
Use your watch's split feature as you finish each loop. But no peeking!
After finishing your run (and maybe while doing your post run cool-down/mobility/stretching) see how close your times were for each loop.
Keep the watch, they're pretty cool.
Enjoy your run - you're pretty cool too.
Happy Running!
Narrow your focus
Related to "Why do I run", consider paying narrowed focus to your run.
Specifically, pay attention to some of the incremental components.
Breathing is perhaps one of those incremental components, though this occurs even when we're not moving through space.
I'm thinking of the next step, as in the Longest journey begins with..... It also concludes with a single step. And I can't take the last step twice, though I can continue to take the next step almost forever.
In David Goggins' book Can't Hurt Me, he describes how he proceeds through difficult situations including ultra-events by focusing on a small incremental component, in the case of an ultra-marathon that component is the next step. Although he has a much bigger vision, he accomplishes it one step at a time. His runs seems meditative, with the step his mantra.
Thanks for reading -Happy running!
Happy Running!
Why do I run?
Related to last week’s post.
If you haven't read it, highly recommend adding Born to Run by Christopher McDougall on your reading list.
Happy Running!
Golfing to lose weight
The Masters Tournament starts this Thursday and lots of people will watch it on various platforms.
Seems that we enjoy watching golf.
Golfers have many reasons for their sport. Competition with themselves or others. Enjoy the outdoors. Social time with friends. Networking outside the office. Fitness. Emotional well-being. A reason to go shopping. Wearing cool clothes.
Doubtless some golfers golf to lose weight, but that's not often.
Runners on the other hand, commonly say that as a reason to run.
It’s not better for health than going for a walk; nor is it worse. It’s definitely a performance activity.
(btw, perhaps 1 in 6 Americans runs. Half of that group runs regularly – about the same as the number of golfers)
Let’s re-energize our love of running this week! Enjoy the outdoors, enjoy your body, buy a cool hat to wear while doing it!
Happy Running!
20% slower, 2X as far
This week, one day, go twice as far but 20% slower.
Run well this week!
Happy Running!
Injured? Keep Exercising
PRICE stands for Protect, Rest, Ice, Compression, Elevation.
For years it was the mainstay of early interventions after an injury.
But frustrating to every runner.
Especially the Rest part!
Lets define and maybe re-work it a bit.
Protect - ok, no sharp pain and no increase in pain after a new injury for a few days.
Rest - meh! Don't do the aggravating thing. Take a day off, and get back to training quickly. You can do any other thing that is non-painful. Swim, bike, row, mobility work, weight training.
Ice - immediately after injury can help with pain. However, pain is often the result of swelling (see C and E)
Compression/compressive garments - helpful to minimize swelling
Elevation - get the limb higher than your heart often. It will also help with swelling.
Happy Running!
Lactate threshold
Lactate threshold occurs when the metabolites of exercise are not able to be buffered. Chiefly, during anaerobic glycolysis, hydrogen ions accumulate faster than they can be removed (buffered). Muscles start to burn!
Running fast has some specific benefits that make it worth the effort.
VO2 max will move up a bit.
Lactate threshold will improve.
There is good evidence of improved cognitive function as a bonus!!
Most runners on a comfortable training run can carry on a conversation with some difficulty. Great for building endurance. You're probably running at 50 - 65% of your VO2 Max.
Run your fastest 5K. You're at about 95% of your VO2 Max.
Run a marathon. 80% of your VO2 Max.
Your best 10K. You're probably running at 90% of your VO2 Max. This is also about your lactate threshold.
Here's the 30 minute workout:
Run at a conversational pace 5 minutes (a bit slower than a marathon pace). Would be able to hold conversation at this pace.
5 x 2 minutes at a hard 10K pace. Breathless but not exhausted. 2 minutes of conversation pace between these 5 intervals.
Cool down for 5 minutes at slow conversational pace.
Don't do it too often, perhaps once every two weeks. More than that and your risk of over-training probably outweighs the benefit.
Happy Running!
Suspension Trainers
Suspension trainers are simple device that allow you to alter resistance by altering the effect of gravity on the exercise you are performing.
Suspension trainers are just handles at the end of straps that attach to wall, door, bar, tree, or some other suitable anchor.
I’ve been using suspension trainers for years and love them for runners. And because you are doing upper body exercises in a gravity altered environment, you are also getting a great trunk (aka core) exercise while your arms catch up.
Loads of videos on the internet! Couple of cues.
Keep your spine in a straight line. As I fatigue, I tend to reach with my neck.
Push yourself to fatigue/failure, which might be highly uncomfortable, even intense, but non-painful.
Start with these two:
Row
Rest 30 seconds
Chest Press
Rest 1 minute
Repeat three rounds.
Your chest and ribs will be sore for a few days.
As with all my recommendations, add a few extras like this to the end of each run. Running is the priority; these extras are to make tomorrow’s run better!
You will find a lot of suspension trainers to choose from. They all do the same thing!! TRX’s marketing campaign likely accounts for some of the high price compared to the competitors. Their attachment and adjustment hardware are exceptional. I’m a fan of their product.
Happy running!
Achilles Progression
Metatarsalgia, plantar fasciitis, Achilles tendinitis/bursitis, heel pain ……….
Sore feet, well they just kick the fun out of running!
Calf Raises
If you have sore feet, do one set to fatigue after every run for 6 weeks.
Start with the balls of your feet on the edge of a step, heels hanging down to get a nice stretch.
Rise up on the balls of your feet as high as you can.
Lower yourself to the starting position, pause for two seconds.
Continue until you can’t do any more.
Stop. You’re done for the day.
Continue after every run until you can do 50 repetitions.
Then, after the next run, start doing single leg calf raises until you can do 20.
When you can do 20, it’s time to do some single leg eccentric ones.
To do eccentric calf raises, rise up on the balls of both feet, then lift one foot off the step and slowly lower yourself on one leg. Do as many as you can while holding a 30# weight or wearing a backpack/bookbag.
When you can do 20 with that weight, add more😊
If/when you don’t have sore feet, do one set once or twice a month after a run.
Happy Running!
Do one of these after each run
Inspired by all of us runners who mean well, but “forget” to attend to the maintenance to keep doing what we love.
· 2 minutes karaoke/braiding. 1 min each to the right and left. Slow! Exaggerated arm swing.
· 2 minutes shin box. h/t to BJ Gaddour for being high energy when demonstrating it.
· Walking single leg RDL. 20 each leg. Great for mobility, balance, and the glutes/hamstrings.
· 30 body weight squats. Feet slightly more than shoulder width. Toes pointed out a bit. Drop your elbows between your knees at the bottom and force your knees out for a nice stretch.
Cool off while standing! Sitting after your run will encourage restrictions.
Happy Running!
Buy shoes you love
Because it probably doesn’t matter.
I’ve become convinced that shoes are the 4th item to consider.
Work on cadence
Work on mobility
Work on strength
Consider shoes
If you have a cadence of 170-190, your foot strike pattern will take care of most of the lower extremity impulses that cushioned shoes are hired to take care of when we heel strike!
A pair of my favorite shoes are on the home page.
I would buy more Merrell barefoot shoes if they didn’t make them so well!
Happy Running!
Simple, and not easy
Most runners I see in the clinic with running related pain are running at about 155 steps per minute.
“I’ve tried new shoes.” “I’ve taken weeks off from running.” “Maybe I’m just getting old.”
Few things are less intuitive than taking a look at the thing I’ve done the most: Taking steps.
Along the way, I’ve even heard encouragement to stride out (take longer steps).
If you take longer steps, you don’t have to take as many, they said.
You’ll go faster, they told me.
It is more efficient they said.
They were well intentioned, and all things being equal, it makes sense.
All things aren’t equal!
For most people, approaching 180 steps per minute increases the efficiently of running and allow me to run faster or farther.
Here’s a short explanation for why longer strides (fewer steps per minute) is less efficient.
As I stride out, my initial foot contact is in front of me and for a brief moment has a braking effect. Not enough to bring me to a stop, but it is another thing to overcome in my quest to go farther or faster.
The unrelenting accelerating force of gravity means that the fewer steps I take, the higher I have to vault myself into the air on each step to overcome it. I’m not out here to propel myself into the air, but to propel myself forward.
More steps per minute mitigates these energy thieves.
Up to a point. That point is one of the magical numbers in running: 180 steps per minute.
180 is not perfect, but it does approach it!
Every runner is unique, but 180 steps per minute is within 5% of almost everyone’s optimal pace.
If you aren’t loving your run anymore, check your cadence.
If you change it, do it in 10 step per minute increments for portions of your run as there will be a muscular learning curve of perhaps 6 months.
Hamstrings and gastroc/soleus will work differently, so expect some soreness.
If you have been experiencing foot pain or shin pain, you can look forward to less of that!
As always, if you are love your run, don’t change a thing!
Cheers
Happy Running!
Am I normal?
Probably! And probably not.
Normal is a statistical term. It means typical, average, expected.
Normal does not define an individual; it defines a group.
To report normal, we start with an attribute to measure.
The attribute could be age, strength, endurance, VO2 max, weekly mileage, BMI……
For example, a researcher picks VO2 max and recruits 50 healthy people.
You and I both agree to be part of the research.
The researcher measures our VO2 max. Does the same for all the runners.
Not surprisingly, the researcher gets a lot of different results.
The researcher adds up all the results and divides by 50. Gets the average.
Several measurements are close to this average, but the rest are spread out from quite a bit less to quite a bit above the average.
If this distribution is evenly spread out it is “Normally distributed”
Probably none of the 50 measures is exactly average.
Probably you and I aren’t average (or normal). But all 50 of us are healthy!
So, while you contributed to the average, you are not average! Or normal!
For context, running is also not normal! Only about 15% of Americans participate in weekly running or jogging.
It's not typical.
Be special. Be unique. Be healthy.
But don’t be normal.
Happy Running!