Category Archives: marathon

The Treadmill Struggle is Real

 

I hate treadmills. I know they are useful and in some situations better for your body than running outside in extreme weather or pollution. Treadmills are troublesome for a few reasons. First, they’re inside. Second, the scenery is limited and the same day after day. Third, you are not going anywhere. Fourth, there are numbers right in front of you telling you how much longer your torture session is. Sixth, it’s not the same workout.

A treadmill can be helpful if you are working on cadence, stride length, and form. It’s easier to pay attention to these things when you’re not going anywhere and the surface doesn’t change.

Treadmill and outdoor running are different. You expend less energy running on a treadmill than you do outdoors (running at the same pace). The reasons for this is the lack of wind resistance, terrain changes, and because the treadmill belt helps propel you along. To compensate for this, raise the incline to at least one percent.

Another difference is your smaller stabilizing muscles in the lower legs don’t work as hard on a treadmill as they do outdoors. This is because the surface is level, and you don’t have to propel your body forward as much. Your calf muscles, on the other hand, work much harder. Because of the extra work, runners can have calf muscle pain, shin splints, Achilles tendonitis and other issues if they run long distance on treadmills.

The biggest challenge of treadmill running, for me, is the monotony. How do you keep yourself entertained while on the treadmill? (really, I want to hear from all of you on this one).

Here is what I’ve come up with: music, audio books, podcasts, Netflix or other video streaming, and books (yes, I can read on a e-reader and run. Actual books are more complicated). For longer runs, I have to take all of these.

Other ways to entertain oneself while running the hamster wheel are to do various types of workouts. Here are a few suggestions:

Hamster Wheel Speed work

Workout: Six/Sevens
Warm Up

1 Set: 90 seconds @ 6 percent grade and marathon pace
1-minute recovery @ flat jog
1 minute @ 7 percent grade and marathon pace
2-minute recovery @ flat jog
Do 6-10 sets.
CoolDown

 Workout: Faster, Faster
Warm up
1 Set: 400m @ easy run pace
400m @ 15K (tempo) pace
400m @ 3-5K race pace
Do 4 sets.
Cool Down

Workout: The Pyramid
Warm Up

Set 1: steady pace 1 minute each @ 4, 5 and 6 percent incline
2-3 minutes recovery @ flat jog

Set 2: steady pace 1 minute each @ 5, 6 and 7 percent incline
2-3 minutes recovery @ flat jog

Set 3: steady pace 1 minute each @ 6, 7 and 8 percent incline
2-3 minutes recovery @ flat jog

Set 4: steady pace 1 minute each @ 7, 6 and 5 percent incline
2-3 minutes recovery @ flat jog

Set 5: steady pace 1 minute each @ 6, 5 and 4 percent incline
2-3 minutes recovery @ flat jog
Cool down

Workout: The Lab Rat
Warm up

Stage 1: 4 minutes @ easy run pace
lower speed 2 mph for 2-minute recovery

Stage 2: 4 minutes @ stage 1 pace + 1 mph
lower speed 2 mph for 2-minute recovery

Stage 3: 4 minutes @ stage 2 pace + 1 mph
lower speed 2 mph for 2-minute recovery

Stage 4: 4 minutes @ stage 3 pace + 1 mph
lower speed 2 mph for 2-minute recovery

Stage 5: 4 minutes @ stage 4 pace + 1 mph
lower speed 2 mph for 2-minute recovery
Cool down

Tiggers Bounce, Should You?

I know Tigger is very adorable bouncing on his spring like tail down the trail of Hundred Acre Wood, but running is not supposed to be adorable and runners don’t bounce, right?

Common sense says that pushing off the ground with a higher stride angle, the angle of your ankle joint, (so you travel up more than forward), would equal less running economy, but there’s at least one study from 2013 that says more bounce is better. Don’t get excited my bouncy friends, there are lots of studies that show bounce is bad.

It’s a long-held belief that running with a bounce, or vertical oscillation, wastes energy because runners want to move forward not upward. Runners with more bounce tend to be heel strikers as well. If you think about it, it just makes sense. Pushing off so you move up rather than forward, when forward is the goal, is going to use more energy over time than moving forward without so much upward motion.

Of course, it’s not that easy. There are runners who bounce and land toward their forefoot. There are two types of bouncing runners: those who run with a forefoot strike and have an elastic bounce and those who run with a heel strike and have a muscular bounce.

An elastic bounce uses the stored energy of the Achilles tendon to power the runner and can reduce energy costs. A muscular bounce on the other hand, is caused by a long stride length, the breaking action of a heel strike followed by a hard toe-off from the forefoot. The problem with the muscular bounce is it places more stress on the musculature of the lower legs and feet.

Not only does this waste your energy, but the impact of hitting the ground flows through the body in the wrong way and can cause injuries such as shin splints, runners knee, lower back pain, and soft tissue vibration and injury.

Alright so you’re a bouncer, what now? If you are a beginning runner, the bounce may fade away as you build muscle and get into your running groove. If you’ve been at this running thing for a while and you still bounce, make sure your stride is short and your leg turnover is about 180 steps per minute. Pay attention to your arms as you run too. They should be at a 90-degree angle and swing mostly straight forward and back. Your elbow comes up to your hip and your wrist goes back to your hip. Keep your hands lose.

If you’re a heavy heel striker, try to adjust to landing on your feet when they are beneath you, so you’re landing on your mid-foot or forefoot. This will happen automatically if you have a slight forward lean, your shoulders are pulled back, and your head is up.

Tigger is very happy bouncing on the trails, but you’ll be happier and faster if you reduce the bounce.

 

Start and Restart

Over the last year, I’ve had to restart my running four times. It’s been very frustrating. I know everyone gets injured eventually. It’s just part of running. I skated by without injury for years and years and then it caught up to me, hamstring, rolling left ankle, and rolling my right ankle. I tried so hard to reframe and find the positive in restarting. Often, it was difficult to remain positive, especially, when you’re running better than ever and then you watch and feel all the gains you’ve made slip away.

I know many runners who have experienced injuries of all levels and never returned to running. Some picked up another sport and others just hit a wall in the area of physical fitness. There were days where I considered walking away (cause I sure as shit couldn’t run) and doing something else.

I thought maybe the universe was telling me it was time to switch to triathlons. I know, I know it’s like sacrilegious, but if I’m being totally honest that’s where I was at on some days.

How did I keep starting over? I told myself you started once and look what you achieved. You can start again. You’re not a quitter. You don’t quit during 100 milers and you’re not quitting now. I told myself it was the ultimate endurance event and I had to stay focused.

I also had a lot of support from family who reminded me I could get back to where I had been and reassured me that it would come back faster than gaining it in the first instance because the foundation was there.

This fourth time of restarting is for an amazing reason, being pregnant, but it’s still been difficult to come to terms with it and I’m sure part of that is the three other restarts and the future restart I know will happen.

Running as always is one of the best metaphors for life and teaches life lessons we often don’t learn the first go around or resist when presented in other areas. Restarting is another wonderful example of this.

I’ve restarted many times in my life, but my most epic restart was when I was 17. I had just overcome an addiction, returned to high school, recovered from a rape, and was raising my first son. This is a picture of me then. If you are needing some extra inspiration or just love stories of hope and determination, I’ve linked a short story published about my restart on Epoch Times. Here

is R.I.C.E. right?

Whenever we strain or sprain a muscle, we immediately start applying R.I.C.E (rest, ice, compression, and elevation), but is that the right thing to do?

The RICE and PRICE (protection, ice, compression, and elevation) practice came from good old medical guess work and reasoning more than actual research studies. The new studies are showing that these regimens are not the best way to speed your way back to doing what you love to do.

Let’s start with the protection and rest portion. There was a study completed in 1994 by Oregon Health and Science University. The study took 82 people with sprained ankles and divided them into two groups one group had their ankle immobilized for 10 days and then began exercises to increase mobility. The other group wrapped their ankle for two days and then began the same program. The second group was back to doing their thing much faster: 57% back to it, where the immobilization group was only at 13%.

Complete rest is not the best option for many sprains, but be smart. If you can walk on it, take it easy, but don’t completely stop. Let pain be your guide. If the pain gets worse stop. If the pain is higher than a 2.5 on a one to five scale tone it down so it’s only a two. You may have to give it 48-72 hours before you can begin, but doing some activity is better than doing nothing. It’s called active rest.

Okay so the total rest or complete protection of the joint isn’t a good thing. What about the ICE? There’s no research that shows it actually reduces swelling. It only delays it. It is a good pain reliever and the theory was that if there is less pain you’re going to be able to move it sooner. The problem is it is delaying recovery by delaying the inevitable swelling. It also delays a hormone called IGF-1, which is key in repairing damaged tissues.

And compression? Well, there’s not research, but the doctors know it reduces swelling and if swelling is down, you are able to move your joint better and sooner. Elevation to reduce swelling? Um no. It may reduce it while it’s elevated, but as soon as you put it down the swelling returns.

So what do we do? A.R.I.T.A.: active rest is the answer. Implement active rest. Start with some basic mobility exercises while keeping your pain level down. It doesn’t have to be pain free. Do things that keep the joint mobile but don’t hurt to do. Sometimes it’s the side to side strain that causes pain but forward and back is fine.

You can’t let the muscles sit idle because they tighten up and atrophy. Scar tissue builds up which will then impact the movement of tendons and muscles for a long time if not forever. Continuing motion of the joint/muscle ensures the healing process will begin and be effective.

Inhale-Exhale

Breathing is something we all do without really thinking about it, unless it’s not going well. We become very aware of our breathing when it is a struggle regardless of the thing that is making it a struggle. The athletes who, I believe, are the most aware of their breath is swimmers.

A swimmer has to have a rhythm for their breathing. All other athletes we can just go and not think about it too much until we’re huffing and puffing and even then, we merely recognize it and adjust a bit or push through. Not swimmers. A swimmer has to coordinate every movement to make sure they are able to breath when needed.

Being aware of your breathing has benefits to many aspects of your life not just running (which is what we really care about, if we’re being honest). It can reduce stress, improve physical health, and increase self-confidence.

Deep breathing releases endorphins and those make us feel good and are a natural pain killer. It promotes better blood flow and increased energy through the extra oxygen. The increase in oxygen gives your body the tools to rebuild injured muscles and build muscle.

Breathing properly can reduce anxiety. When you’re feeling anxious about something take a few deep breaths and see what happens to how you feel. Deep breathing has a relaxing effect on our body and our mind, which helps relieve you of anger, sadness, and other uneasy emotions. It reduces stress, lowers blood pressure, and helps with better sleep.

Deep breathing helps with posture. An upright posture has positive effects on many aspects of your physical health. Your internal organs function better when they are not all squished as you hunch over at a desk or table. Your spine stays healthy preventing lower and upper back pain. It massages your organs such as the heart, stomach, small intestine, liver and pancreas.

Deep breathing strengthens your immune system. Oxygen attaches to hemoglobin in your red blood cells allowing your body to metabolize nutrients and vitamins. It also removes toxins from your blood like carbon dioxide.

Deep breathing makes sure oxygen gets to all the important parts of your brain. You’re able to think more clearly and more creatively. Nerves run throughout your body sending messages from your brain to every body system and muscle. Oxygen is one of the nutrients the brain, spinal cord and nerves need to make communication quick and effective.

How do you do this deep breathing?

Ideally you would spend a few minutes each day and complete the following for two sets of ten. Sit with your back straight and tall or lay on your back. Exhale all the air from your lungs. When you think you can’t get anymore out, try a bit more. Pause for one second and then begin to fill your lungs slowly until you can’t take any more in.

Another option is to send a few minutes throughout the day being aware of your breath and make sure you’re sitting straight and breathing into your belly and not your chest. Make the breaths deep.

Hurts to Breath

Diaphragm cramp or side stitches, call it what you like it’s unpleasant. There are only theories as to why you get side stitches when you are running (or doing other sports activities). The most widely held belief is a muscle spasm of the diaphragm and/or its supporting ligaments.

Your diaphragm muscle assists you with breathing while you are running and because your need for oxygen increases when you’re running, your diaphragm works harder. The thought is that it gets tired and/or the surrounding tissues get tired and then the muscle spasms.

The second theory is improper breathing (oh yeah, you can breathe the wrong way). This theory ends the same as the above, a fatigued diaphragm and surrounding muscles which leads to spasms. The difference is breathing too shallow. Shallow breathing means your muscles don’t get enough oxygen and then get tired easier.

So what’s the proper way to breath when you are running? Deep with your belly not shallow into your chest. Breathing deep into your belly opens blood vessels found deep in your lungs and fills your blood with more oxygen. Most people breath with their chest, only filling two thirds of their lungs. To tell if you are belly breathing, lay on your back and lay your hand on your stomach. If your hand rises and falls you’re belly breathing. Most of us have to make a conscious effort to belly breath.

The third theory is we don’t time our breathing with our foot falls properly. When you are running try inhaling for three steps (right, left, right) and then exhale for two steps (left, right). This five-step rhythm will alternate your exhale from your right foot plant to your left. You have to think about it for a while when you’re first learning to do it, but it will reduce your side stitches. Practice it for a few minutes every mile and pretty soon it will become automatic. If you are climbing a hill or doing speed work, change it to a 2:1 ration for inhalation and exhalation.

The fourth theory is poor running posture, aka running with your shoulders rounded and your upper body bent forward. One belief is that hunching over like that compromises nerves in the abdominal area and then they become irritated and trigger the pain you feel and call side stitches. The other belief is that the hunching puts more weight on your diaphragm which causes it to spasm and get tired.

The final theory is dehydration. I’m not going to go into this one. We all know it’s critical to hydrate before, during and after our runs. We know we have to take in electrolytes if we’re running for more than about 60-90 minutes (depending on pace and temperature outside: faster and hotter=more electrolytes).

Bottom line: breath deep with your belly, use rhythmic breathing, pay attention to your posture, and hydrate.

Trail to Road

Switching from road to trail running has its challenges, but so does switching from trail to road. First, you don’t want to run on the road with your trail shoes. Road shoes can be used on less technical trails and dirt roads. Trail shoes should not be worn on the road unless you are running a trail and have to cross the road to get to the next section. Roads and sidewalks will destroy the tread on your trail shoes. If you’re going to be running some roads, buy some road shoes or be prepared to replace your trail shoes after a few runs.

There is research out there, done by credible sources, which comes to the conclusion that the impact on your body is the same whether you run on the roads or on the trail. The theory is that your brain and your body automatically adjusts the stiffness of your legs and torso dependent on the firmness of the ground. When you’re on a trail you have to push off harder because it is a softer surface. On the road, your leg has to be less stiff and you don’t push off as hard because there is very little give in the ground.

I’ve read this research and my body disagrees. I can run a fifty-mile run on the trial and I will not be sore. If I run a marathon on the road, I will most definitely be sore the next day. Could it all be in my head? Sure, why not. The only way you’ll know if it’s true for you is to go try it.

One way to combat the soreness from running on the road is to buy high cushioned road shoes. There are a variety out there, just about every major brand of running shoe has both minimal and high cushion options. Keeping your stride length shorter will also help reduce the impact. Maintaining proper running form—head up, shoulders back, ninety-degree angle arms, nice forward and back swing without crossover, a bent knee and foot landing below you—will make sure the impact forces go through your body in the correct way.

The higher impact (in my opinion) of the roads also makes for a longer recovery between runs. Using your foam roller becomes extra important because you need to work out the knots and flush out the lactic acid which may have built up.

A few other differences are the level of pollution, number of people and cars. Out on the trail you have some critters and creatures out in the woods and some are a little scary if you run into them—mountain lion—but to me people are way more dangerous, and so are cars.

It is easier to find a toilet and to refill your water when you are running on the road. Although, a water filter and not being afraid to bare your bottom in the forest solve those problems.

I think we all run on both surfaces at some point. And there are enjoyable things about each of them. Being able to run is what matters most.