Running Preggers: Diastasis Recti

This is something I had never heard of before this pregnancy (my third). Diastasis Recti is a condition when the muscles of the abdomen separate, the rectus abdominis (six pack), separate. This usually occurs during pregnancy, however, it can occur because of other conditions. It’s what causes the classic “mamma pouch.” approximately 44% of women have it even at 6 months post partum and 33% at 12 months post partum.

This separation occurs to make more room for your growing uterus, which is exerting pressure on your abdominal wall causing the muscles to bulge forward. It’s not a tear, but a stretching of the linea alba, aka the connective tissue that runs vertically along the midline of your abdominal wall.

Diastasis Recti can cause serious health problems if the separation is large. Most women do not suffer from a large separation. It can cause back pain, pelvic pain, and basically you don’t have anything protecting your organs. It’s fairly easy to check yourself for a larger than normal separation between the abdominal muscles. Here is a video .

How to check for it: lay on your back with your knees bent like your going to do a bridge. Then pull your pelvic floor up and lift your head and shoulders like your doing a crunch. In this position place your fingers on your belly button and move straight up in a line feeling for the separation go three inches above and three inches below the belly button. If the separation is more than one finger widths you have Diastasis Recti. If it’s three fingers you should see a physical therapist.

If it’s two or less, there are some exercises you can do to heal at home. The central component of all of these exercises is the core compression. To do a core compression squeeze your core to draw your belly button in and up toward your spine while doing a forceful exhalation at the same time. Perform your core compression while doing these six exercises:

  1. Cat-cow without the cow
  2. wall sit
  3. single leg lift while lying on your back
  4. Standing inner thigh lift: lift one leg with a slight 45 degree bend in your leg and then move your foot in and up.
  5. side plank
  6. Tricep kickbacks: bend over at the waist and move your arms from 90 degrees to straight. You can use light weights if you have them.

Perform 2-3 sets with 10-12 reps 3-4 times a week. You should see improvement in 8-12 weeks. If you don’t, consider seeing a physical therapist. As always check with your doctor before beginning this program.

Exercises you should avoid are the ones which cause your abdominal muscles to push out (a sure sign that you’re increasing the abdominal pressure). Also any exercises which you cannot perform without arching your lower back off the floor.  These include push-ups, front planks, sit-ups, crunches (anything that has you raise your shoulders and head off the floor), and leg lowers (either seated or laying on your back).

As you recover from pregnancy and child birth, keep in mind that it took nine months to get your body into the shape it’s in and it’s going to take some time to get back to your pre-pregnancy shape. Be patient and be kind.

 

 

Reduce Race Day Nerves

You’ve been training for months and months and race day is fast approaching. Staring down an ultra can cause a little anxiety, even among experienced runners. There are a few things you can do to reduce some of that race day anxiety you may experience.

Know the course and the rules of that particular race.

Knowing the course is important, from the time you start planning your training schedule and runs. Shaping your training to meet the demands of the course you’ll be running as closely as possible (or harder) is going to make you much more confident and comfortable when you head out from the starting line.

Knowing the course also makes it easier to plan and pace. If you know where the climbs and descents are, you can give a good prediction as to when you’ll be coming into the various aid stations. This is important because your crew, if you have one, will need to know what time they need to be at each aid station. In some races the space is limited and crews can only enter an aid station within a certain amount of time of their runners expected arrival.

Being able to calculate your pace lets you plan for what to put in drop bags at the aid stations. You’ll have a good idea of which aid stations you’ll go through during the night and be able to pack headlamps and warmer clothing, as needed. Getting all your drop bags ready 4-5 days in advance of race day will help you stay calm and not feel rushed the day or two before.  

You’ll need to know cut off times, when you can have a pacer, and where your crew is allowed to be. In many ultras, there are some aid stations where crews just can’t get to or aren’t allowed do to space or other reasons. You’ll want to make sure you have a drop bag with all the stuff you might need there especially if it’s going to be another 10-15 miles until you see your crew. In most 50 mile races you’re not allowed to have a pacer until at least 30 miles in and for most 100s its going to be around mile 40-50 (usually when the majority of runners are going to be heading into the nighttime hours).

Something you can do throughout your training to reduce your race day anxiety is to not duck out of training runs that are difficult due to the weather or because you stayed up too late the night before. Even if your stomach is a little edgy, I would encourage you to go out and get miles in. The weather on race day could be anything and if you’ve run in similar conditions, you won’t worry about it so much on race day. Weather can also change very quickly during mountain races. When you’re out in the mountains for 24-36 hours you can see sun, rain, and snow. So make sure you know what is within the range of normal for the area you’re race is in.

Have a fuel and hydration plan. If the menu is not included in the race details, you may want to contact the race director or just plan to bring your own food and electrolytes. It’s fine to grab some potato chips at an aid station if they look really good, even if you don’t generally train with them. Do not try anything that’s “complicated” or has a lot of ingredients unless you’ve tried it before. During your training, experiment with different foods and find what works for you. You’ll need a few options because eating the same thing for 100 miles is tough. Same goes with electrolytes and water. Pay attention during your training runs and keep logs of what you’re consuming, how much, and the temperature outside.

Reducing your nerves on race day really begins during training because that’s when you should be building confidence in your ability to tackle the challenges of the course (course specific training), and developing a good fuel and hydration plan (keep a training log).

Individual or Team Sport?

Do you think of running as a team or individual sport? One of the appealing things about running, for me, was that I could do it as an individual. When I began running my schedule was such that no one else in their right mind wanted to do (2 am long runs since I had young children).

It wasn’t until years later that I began running with friends and on a team (relay team). I loved running with my team and would love to pull another team together for more relay races in the near future.

But Ultrarunning as a team? Why not? I’ve met many couples who run as a team and some running partners/friends who run as a team. I think this can be very beneficial to many people and if you are a social runner, I highly encourage you to find others who are social runners and make it a team event.

The most difficult decision a team must make is if one drops out do the others? What if one runner just doesn’t have it that day, and so they are going at a much slower pace than what the others can do. Does everyone slow down (no runner left behind kinda thing)? I think these are questions every team should answer before showing up to the starting line.

If you are teamed up with another runner and are sharing a crew and pacers, the questions above become even more relevant if you’re going to continue while a teammate either slows down or drops from the race.

I’ve trained with other runners and have always been very upfront about race day and running together. If we happen to be going at the same pace great, if not, we’ll wait for each other at the finish line. To sum it up-training together doesn’t mean racing together.

Even if you don’t run with someone else, ultrarunning can still be viewed as a team event because there are few ultrarunners who get through a race alone. You have your pacers and your crew and they are your team. Choosing individuals who work well together is very important. The more you work with them as if they are a team the better your outcomes will be. Conducting team meetings and recruiting the same people for multiple events will help you achieve better outcomes at your races. Obviously, these people must love you and you’re likely crewing/pacing for their races.

For those out there who think that ultrarunning is a lonely sport, you are sadly mistaken. We are a tribe of individuals who share a passion for putting one foot in front of the other. Although our teams look different than those of a cross country team, they are likely more closely bonded with one another than many other sports teams. After all, sacrifice, suffering, sleepless nights, and a common cause form bonds that run deeper than the blood we leave on the trails.

Top Five Mistakes of a First Time Ultrarunner

If you’re new to ultrarunning and have looked into planning for your first ultrarace, you’ll notice how overwhelming it can become pretty quickly. There is a lot of information out there (including on this blog) and sifting through it can become a full time job. Ultrarunners love to share their knowledge and expertise with others, especially those just getting into the sport.

Watching a new ultrarunner cross their first finish line is such a treat. The emotions that dance across their face and those of their loved ones waiting for them is truly inspirational. Out of my love for the newbies, here are my top five mistakes I see first time ultrarunners make.

Forgetting the Mental Training.

Running an ultra is not just a major physical effort. It’s a mental endurance event too, especially as you reach the 100 mile distance and beyond. In marathon running, runners talk about hitting the wall. Well, in an ultra there are lots of walls and they are usually followed by a dark pit of despair and then the pain cave. Leaving out the mental training can destroy your race. There are many runners who were physically fine to continue an event, but chose to drop because they had fallen a part mentally due to the exhaustion and concept of traveling 100 miles by foot all at one time.

You have to be ready to deal with your self defeating thoughts because they will come at some point during the race and they may visit more than once. Being prepared with positive affirmations, memories of when you overcame challenges before, and knowing that it’s a normal part of the ultra-experience makes a huge difference.

Ignoring Small Problems

When you’re running 50 or 100 miles (or more), things go wrong. Sometimes it’s one or two things, and some times it’s everything. They can be big things or they can be small things. The one thing you can’t do is ignore what you believe to be small because in 24-36 hours and over 100 miles, small becomes very very big.

If your shoelaces become a little loose, tighten them as soon as possible to prevent your foot from sliding back and forth or say hello to blisters. Tiny rock in your shoe-stop and get it out ASAP. Hot spot? yeah, take care of that right away. Some piece of clothing not quiet in the right place? fix it, lube it, or suffer in ten miles.

Fixing little problems as soon as possible is better than taking a long time or dropping from a race because you thought you could ignore it.

Dehydration/Electrolyte Imbalance

Finding the right balance for your body can be a challenge and you’re not always going to get it right.  Being able to identify dehydration and an electrolyte imbalance in your body is something both you and your crew should be able to do quickly. Knowing how to bring yourself close to equilibrium is critical. You’ll have plenty of opportunities during your training to figure this out, so pay attention an keep a log of what you consumed and what the environmental conditions were like. Dehydration or an electrolyte imbalance can cause nausea, vomiting, head aches, confusion, and much more.

Pace

Going out too fast and not walking when you know you should be walking under the circumstances are both situations which can end your race. Standing at a starting line is exciting and your all nerves. You just want to let it rip and get ahead of all these people who are going so mind mindbogglingly slow. Stop and think, why are they going slower? oh because they have 100 miles of mountains to get through on their own two feet. Keep it chilly at the beginning of a race, you can pick things up later if you have extra fuel in the tank. If you see people speed by you, keep calm and remember it’s a long race and a lot can happen.

The other issue with pace is you have to adjust to your circumstances. A hill that is very run-able at mile 15 may not be run-able at mile 55. Another situation is a run-able section in 65 degrees Fahrenheit can become not run-able in 90 degrees Fahrenheit. Pay attention to other runners especially if you find out they’ve run the race many times before and have a similar finish goal as you. I don’t mean you should glue yourself to them. Just think about what they are doing and ask yourself if it’s something you should consider.

Giving Up Too Early

Dropping out of an ultrarace is nothing to be ashamed of and nearly all ultrarunners make that choice for a variety of reasons at some point in their running career. But for every good reason to drop out, there is a runner who gave up too soon. In preparing for an event, you need to come up with reasons for you to stop such as major injury, repeated vomiting for more than an hour, or vomiting and diarrhea. Right below that should be all the things you should try to fix the problem before you actually turn over race number.

Hip Engagement: Part Two

This is the second part of a two-part post on engaging and strengthening your hips to improve your running and to reduce your injury risk. Here is a link to the first part.

When we analyze our injuries, as we recover from them, we look for ways to prevent the same injury and reduce the risk of other injuries we fear will follow. At times we forget to look upstream and downstream in the kinetic chain. Lower body injuries often times begin in the hips and thus, hip strength and engagement should become an essential part of our training.

  1. Knee-out running.

This one is going to feel awkward, but it helps with knee alignment and getting the max benefit from engaging your glutes. This is a drill not the way that you will run. Part of what the glute does is rotate your hip outward. This outward turn allows you to get maximal hip extension. It’s easiest to practice this on a line such as on a track or the white line at the edge of the road. Try to keep your knee turned out a bit while your feet remain directly beneath you. Start with short distances or 30 seconds a few times during a run and work up to longer durations of 60-90 seconds.

  1. High knees.

High knee drills are the staple of many track teams and there is a reason for it. It works the hip muscles for both legs. You use your abdominals to lift one leg while you get a lengthening in the other hip.

While you’re running be aware of your knee height because this extra length in your hip flexor is going to give you more power. You don’t want to exaggerate the movement like you do in drills, but just checking in with your lift during your run will bring your attention to it enough to make sure your engaging those muscles.

  1. Arm swing.

This one goes back to those tendons that connect your shoulder blades to the opposite hip. Maintaining a good arm swing where your wrist/hand comes to your hip on the back swing and your elbow comes in front of your hip on the forward swing, will help maintain a good strong rotation in your legs. Especially, in the later miles of an ultra. When your legs are thrashed from all the climbs and descents, have your crew remind you to run with your arms. You can also put a note in your drop bags.

  1. Strong feet.

Having a strong foot is important for efficient powerful running. Feet, although necessary to running, are remarkably the lower body muscle group most neglected by runners.  Your feet are what pushes you off the ground. Poor push off can misalign your leg as it comes forward. You also loose power if you don’t roll forward onto your toes. You can improve feet strength through single leg calf raises where you lower your heel below your toes on a step. You can also strengthen your feet using an exercise band by wrapping the band around your forefoot and holding it back with your hand to get the right amount of tension. Extend your toes out (tension pulling your forefoot to your chest), turn your foot in (tension should be pulling your forefoot to the outside0, and turn it out(tension should be pulling your forefoot to the inside).

No one wants to be injured. Research has shown over and over again many running injuries originate in the hips and spending some time each week focused on strengthening hips is well worth the time even if it cuts into running time.

Ultra-Sleep

Picture from Trail Runner magazine

How much sleep we need never really lines up with how much sleep we get, at least for most adults in the United States. About 30% of adults in the US sleep less than six hours a night (I’m definitely in this group). Sure, we think we function alright, but do we really? Many of us are so used to being sleep deprived that it has become our new normal and we don’t know what it feels like to be full rested on a regular basis.

Adults who find themselves in this six hours or less situation during the week usually take advantage of the weekend (or days off) to get a full night’s rest. Not so for ultrarunners who tend to get up even earlier on the weekends than they do during the week to get their long run in before the day really gets going.

Going through life in a chronically sleep deprived state has health consequences and performance consequences. It’s associated with higher risk of mortality and increased chronic diseases.

Athletes need more sleep than most, which makes perfect sense. We spend our “leisure” time breaking down our muscles and depleting our bodily systems. If our sleep is interrupted or cut short, our ability to repair muscle, consolidate memory, and release hormones is compromised.

As ultrarunners, we should be getting seven hours a night minimum and up to about ten hours. Our reaction time (important on the technical trails), accuracy (also useful on trails), and speed can increase with additional rest.

Our bodies have a preprogrammed rhythm when it comes to wakefulness throughout the day-Circadian rhythm. Between the hours of 6-9 a.m. cortisol and body temperature increase waking most of us naturally. Between the hours of 1-3 p.m. we have a natural dip in our energy and then it picks back up between 5-9 p.m. This early evening pick-up means taking a nap after work is difficult and so is going to bed early.

From 2- 6 a.m. is a low point and if you’ve ever run through the night you know that those are the most difficult hours and the most crucial. Having a pacer is essential and a good caffeine plan. Once the sun comes up, you’re re-energized at least for a few hours. Countless ultrarunners start their day between this 2-6 a.m. time, especially, when doing long runs.

Another issue, kind of a tangent, with being out during these hours is our core body temperature is at its lowest. I’ve always said the outside temperature always dips at 2 a.m. but it’s not the outside temperature, it’s my inside temperature. This is something to be aware of when you’re packing your drop bags for the night time aid stations.

So, what’s a runner to do? Let’s start with the “easy” stuff. Do everything you can to prevent your sleep from being interrupted. If you have children, this can be impossible. Next get to bed an hour early or stay in bed an hour later. Get in a 20-30 minute nap over lunch when ever possible.

If you have a hard time falling asleep, establish a bedtime routine. Make sure electronics are off an hour before lights out. Keep lights low a half an hour before you go to bed. Turn down the temperature in your house. Listen to relaxing music or a meditation. Read a book rather than watch TV. Before an event, make sure your taper includes more sleep.

Taper Adaptations

Tapering for a race is really difficult for many runners. I know that there are some elite athletes who don’t really taper at all, although, they may take the two days before a race off. An important, possibly critical, difference between elite runners (many not all) and us not so elite runners is we all work typically full-time jobs. This means we don’t have the same opportunity to recover between our runs during training and thus we reach race day more depleted making tapering more important for the average runner.

I’ve tried both three week tapers and two week tapers. I didn’t find any difference between the two. Again, that’s me. Other people may be different. Tapering is– as many aspects of running are– very runner dependent.

The professional research based recommendation is three to four weeks. This is because a taper  is giving your body the time and rest needed to take all the training you’ve been doing and lock it into place in your various bodily systems.

For ultrarunners, your aerobic system has pretty much reached maximum conditioning. Other system haven’t. There are actual changes down to the protein synthesis level. Some of the adaptations that your  body makes during your taper are:

  1. Training causes minor tears to muscles. The muscle need a chance to rebound and repair.
  2. Immune system needs time to get rid of any inflammation and repair cells.
  3. Hormone profile rebounds which takes some time especially cortisol and testosterone. Both of these become depleted during your training.
  4. Red blood cells become consistently damaged when you’re running high miles, so your having to manage that while training. The taper allows those to be repaired and to increase. This is important for oxygen transportation to muscles.
  5. Metabolic wise, rest allows you to store more  glycogen in your muscles and liver.
  6. Running 100 miles is a mental as well as physical challenge. We also tend to be a bit sleep deprived which has both physical an mental components impacting our performance. It improves your vigor and mood.
  7. Many ultrarunners have some level of dehydration pretty much all the time. The taper gives you time to balance your hydration.

In addition to sleep and reducing your running, nutrition is a major part of recovery. Eat healthy whole foods, which will give you what you  need and reduce the chance of gaining weight close to the race once your body is using less calories to rebuild.

Regardless of whether you run by time or miles, you should reduce your running by 20% each week beginning three weeks from race. You on’t need to reduce the intensity, but you shouldn’t increase it. You can maintain the number of runs per week. It’s very important that you keep in mind you are going to feel better as your body rests and recovers (the point of the taper), but you shouldn’t increase your efforts. You’ll need to use pace rather than perceived effort during your runs. You’re not going to lose any fitness by giving yourself the three weeks to rest and repair.

Here is an easy way to remember the “rules” of tapering:

Trust in your training

Adjust your Calorie Intake

Perfect your race day strategy

Embrace the “free” time

Rest and recover