Is it Time For New Shoes? I don't mean a new pair of the same old shoes you have been running in since they started making that cut of shoe. I mean a completely different type of shoe. Did you have to change your shoes the last time you had a running injury to correct for the injury? Well now that you have corrected the injury you should look to fixing your running form next. You don't keep taking medication after you are feeling well, do you?
There are shoes out there to "fix" over-pronation, under-pronating, "weak" ankles, and flat feet. There is no shoe produced to help your run form, unless you make the conscious effort to run better. Running better requires you to feel what is wrong. Sometimes it is as if your feet are as far from your sense of awareness as China is from Des Moines. Stand on one leg and feel for the ground underneath your feet. Can you feel the ground? Can you feel anything uneven around the contact surface of your foot? If not then take your shoe off and feel the ground.
Now is the big definer of who should be running- Stand on one leg for 30-60 seconds. Having trouble? Take break. Take a breath. Try again. Still having trouble? Then maybe you should address your muscle and balance issues before attempt to move through those weaknesses. If you go to a personal trainer who loads your muscles without testing to see what you can control then you just may end the day with an injury.
Most people think that "Running is the most natural thing in the world" and they are right to a point. Running from a charging bear is perfectly natural, as is running from a perceived assailant. With these activities you run until you feel like it is safe or until you cannot run anymore. Running at a low to moderate intensity for an extended period of time is not the natural style of running.
The barefoot running community says that running barefoot is the safest way to run, but I think they are missing a MAJOR component of our history of running: we did not adapt on even surfaced, well paved roads. When we adapted as hunter/gatherers we ran silently through the woods and fields over sticks and rocks and roots, activating muscles in the hips and thighs that become inactive or dysfunctional while sitting at desks, driving cars, or even running barefoot on paved surfaces.
Running barefoot is a great way to make a visceral connection with how the foot meets the road surface. This connection is the start of correcting movement dysfunction in your running form, though I do not advocate running barefoot (nor do I discourage it for those who are interested, just use caution). When you feel your heel hit the ground it can limit how long you stride and how heavy you let your foot hit. This awareness and some self control can allow you to become a better, more efficient runner. More efficient running can lead to less injury and, given time, faster overall time regardless of your age.
Some tips for becoming a better runner:
1- Allow yourself to slow down. You don't have to set a PR every run.
2- Don't run if something hurts. Running can be uncomfortable on the lungs and the muscles, but if something hurts then you need to address it before it becomes an injury.
3- Use a running coach for a session or 2. A coach is the best way to improve your running skills.
4- View distance running as a skill that can be improved like drawing or writing.
5- Start slow and short. Training for a marathon can begin with a 1 mile run.
Thursday, July 29, 2010
Tuesday, July 27, 2010
Team Lipstick NJ Going STRONG!
The beginner triathlon group for Team Lipstick NJ did their first practice triathlon at Harriman State Park last Sunday. We all arrived safely at the venue by 8:15a, unloaded the bikes and secured an area for our transitions.
Coach Andy Nelson started "The Art of Transition " Lecture at 8:30a while Coach Emma Nelson drove the bike course to make sure all of the roads were open and safe. Following the lecture on transition we discussed getting into and out of a wetsuit, a real time killer when you are trying to transition quickly.
After the lifeguards were in place, we hit the "open water" staying inside the ropes of the swimming area at Sebago Beach. With some members of the Clifton Road Runners Club and 2 coaches in the water we totaled about 14 people; great for a race simulation. The swim went very well with all of the new triathletes doing a great job. All of the coaching from Coach Lisa Picek payed off in spades. A few open water and turning tips from Andy helped to make all of the girls very confident for the swim, great news with the Diamond Girl Triathlon around the corner - August 29.
After a short transition to the bikes, Coach Emma, a former elite bike racer, led the group for all the fun that is Tiorati Dr, 2 miles of uphill 4 miles into the 15 mile bike course. The group stayed together until the first climb, which is generally the case even in the pro peloton, where newer cyclists tend to fall behind. The course was quite a lesson in strengths and weaknesses in climbing, descending and getting used to how ones bike performs at slow speeds.
Having finished the bike it was now out to the run. The more experienced group ran for 4.25 miles and the newer runners, at the coach's suggestion, ran out 12 minutes and back for 12 minutes. Some of the Clifton Road Runners ran for 5+ miles.
The beginner program is coming along nicely. Any concerns that the athletes had at the beginning of their training has hopefully subsided. All of the coaches had a goal and those goals are being met. Some of the girls (women actually) are actually starting to see themselves as athletes; Triathletes.
We have our Weekend Training Camp with the women from Team Lipstick NYC in New Paltz, NY, on the weekend of August 7th and 8th. It will be fun and a real bonding experience for the 2 teams.
Coach Andy Nelson started "The Art of Transition " Lecture at 8:30a while Coach Emma Nelson drove the bike course to make sure all of the roads were open and safe. Following the lecture on transition we discussed getting into and out of a wetsuit, a real time killer when you are trying to transition quickly.
After the lifeguards were in place, we hit the "open water" staying inside the ropes of the swimming area at Sebago Beach. With some members of the Clifton Road Runners Club and 2 coaches in the water we totaled about 14 people; great for a race simulation. The swim went very well with all of the new triathletes doing a great job. All of the coaching from Coach Lisa Picek payed off in spades. A few open water and turning tips from Andy helped to make all of the girls very confident for the swim, great news with the Diamond Girl Triathlon around the corner - August 29.
After a short transition to the bikes, Coach Emma, a former elite bike racer, led the group for all the fun that is Tiorati Dr, 2 miles of uphill 4 miles into the 15 mile bike course. The group stayed together until the first climb, which is generally the case even in the pro peloton, where newer cyclists tend to fall behind. The course was quite a lesson in strengths and weaknesses in climbing, descending and getting used to how ones bike performs at slow speeds.
Having finished the bike it was now out to the run. The more experienced group ran for 4.25 miles and the newer runners, at the coach's suggestion, ran out 12 minutes and back for 12 minutes. Some of the Clifton Road Runners ran for 5+ miles.
The beginner program is coming along nicely. Any concerns that the athletes had at the beginning of their training has hopefully subsided. All of the coaches had a goal and those goals are being met. Some of the girls (women actually) are actually starting to see themselves as athletes; Triathletes.
We have our Weekend Training Camp with the women from Team Lipstick NYC in New Paltz, NY, on the weekend of August 7th and 8th. It will be fun and a real bonding experience for the 2 teams.
Tuesday, July 13, 2010
Flexibility - The lost component of Triathlon
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com
A little about staying flexible and functional for the sport of triathlon.
There are many studies that have been published regarding flexibility training and injury prevention but most of the articles reviewed are as new as 1990. That’s right, 20 years ago! However,the newer research (Journal of Sport Science and Medicine, 5, 33-42, 2006) is beginning to show impairments to performance from stretching before bouts of exercise or “pre-stretching.”
I know this flies in the face of what most trainers and coaches have been telling us since kindergarten. Static stretching before a workout has been shown to increase the risk of injury, especially in athletes whether or not the body is warmed up. I am a fan of “active stretching”, that is moving through a pain free range of motion and returning to a start position for several repetitions. Yoga presents one with the medium to move through an active range of motion while warming the body and providing stability of the joint at the same time.
Reciprocal inhibition is the theory that the body will not let one muscle release unless the joint is stable enough to avoid injury from the opposing muscle. An example of this that was tested on the US Olympic Women’s Volleyball team relates to hamstring injuries. Regardless of how much time was spent, before or after a workout, stretching the hamstrings they were plagued with hamstring injuries. When someone versed in the theory of Reciprocal Inhibition introduced a protocol of stretching the opposing muscle to the hamstrings, the psoas hip flexor, they were able to significantly reduce their hamstring injuries.
Before: Static stretching, holding a stretch for 30+ seconds, is not recommended before exercise whether endurance or resistance exercise. Active stretching, moving the body through a progressive series of deeper stretches and then returning to the start position, is the best for both warming the body for the stresses of a workout and increasing functional flexibility.
During: The flexibility needed for exercise is attained while performing the given exercise. Core strength plays a greater role in injury prevention during your performance than does flexibility.
After: Static stretching, stretching to the point of first resistance and holding for 30+(under age 50-60+ seconds for over 50), has been shown to speed recovery, reduce injury and self reported muscle stiffness and transport amino acids back to the muscle.
The Upside of Stretching: Most people who use working out as job/life stress relief often forget that, while positive stress, exercise is still stress. Stretching helps to relieve stress whether from job, life or workout. Stretching also helps to improve circulation and make moving easier.
What stretches should I do?
Hips/Glutes - The front sides and backs of the hips take a beating during triathlon training and then things get worse when we sit and shorten all those muscles we need to be long during a triathlon.
Supine Figure 4 Stretch(Crossover Stretch) -(scroll down to video on this blog)- Lie on your back with your knees bent to 90 degrees. Cross your left ankle to your right knee. Reach both hands behind your right thigh and pull your right knee toward your right shoulder. Hold for 60 seconds at a discomfort level of 6 out of 10. Keep your head down. Switch legs and repeat.
Supine Hamstring Stretch - Lie on your back and raise your straight right leg as high as you can without bending your knee. Hold behind your right leg with your hands. Keep your left leg straight on the floor. For some calf stretch you can flex your toes toward your knee. Hold for 60 seconds at a discomfort level of 6-7/10. Switch legs and repeat.
Leg Overs- (active stretch)- Lie on your back with your arms out to your sides and your legs flat on the floor forming a T. Raise your straight right leg as high as you can and lower it toward your left fingers keeping your right shoulder on the floor. Touch your right foot to the floor (no matter how far from your fingers it has to land). Return your straight right leg to the start position and switch to the left leg. Perform 10 per leg. this is great for hamstring, hip, trunk, and shoulder flexibility as well as core strength.
Overhead Squat - (active flexibility) - Stand tall with your feet about shoulder width and your hands extended over your head, elbows straight. Lower into a squat position as low as you can without lifting your heels, keeping your arms beside or behind your head. Return quickly to the start position. great for hip, low back and shoulder flexibility. great for core strength as well.
Of course Yoga is by far the best way to gain flexibility and functional strength for sport. A Salute to the Sun moves you through the necessary positions to maintain great flexibility. Allow yourself to be less than perfect at yoga to begin with, the journey toward flexibility is worth it.
Go have fun and enjoy every aspect of triathlon/endurance training.
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com
A little about staying flexible and functional for the sport of triathlon.
There are many studies that have been published regarding flexibility training and injury prevention but most of the articles reviewed are as new as 1990. That’s right, 20 years ago! However,the newer research (Journal of Sport Science and Medicine, 5, 33-42, 2006) is beginning to show impairments to performance from stretching before bouts of exercise or “pre-stretching.”
I know this flies in the face of what most trainers and coaches have been telling us since kindergarten. Static stretching before a workout has been shown to increase the risk of injury, especially in athletes whether or not the body is warmed up. I am a fan of “active stretching”, that is moving through a pain free range of motion and returning to a start position for several repetitions. Yoga presents one with the medium to move through an active range of motion while warming the body and providing stability of the joint at the same time.
Reciprocal inhibition is the theory that the body will not let one muscle release unless the joint is stable enough to avoid injury from the opposing muscle. An example of this that was tested on the US Olympic Women’s Volleyball team relates to hamstring injuries. Regardless of how much time was spent, before or after a workout, stretching the hamstrings they were plagued with hamstring injuries. When someone versed in the theory of Reciprocal Inhibition introduced a protocol of stretching the opposing muscle to the hamstrings, the psoas hip flexor, they were able to significantly reduce their hamstring injuries.
Before: Static stretching, holding a stretch for 30+ seconds, is not recommended before exercise whether endurance or resistance exercise. Active stretching, moving the body through a progressive series of deeper stretches and then returning to the start position, is the best for both warming the body for the stresses of a workout and increasing functional flexibility.
During: The flexibility needed for exercise is attained while performing the given exercise. Core strength plays a greater role in injury prevention during your performance than does flexibility.
After: Static stretching, stretching to the point of first resistance and holding for 30+(under age 50-60+ seconds for over 50), has been shown to speed recovery, reduce injury and self reported muscle stiffness and transport amino acids back to the muscle.
The Upside of Stretching: Most people who use working out as job/life stress relief often forget that, while positive stress, exercise is still stress. Stretching helps to relieve stress whether from job, life or workout. Stretching also helps to improve circulation and make moving easier.
What stretches should I do?
Hips/Glutes - The front sides and backs of the hips take a beating during triathlon training and then things get worse when we sit and shorten all those muscles we need to be long during a triathlon.
Supine Figure 4 Stretch(Crossover Stretch) -(scroll down to video on this blog)- Lie on your back with your knees bent to 90 degrees. Cross your left ankle to your right knee. Reach both hands behind your right thigh and pull your right knee toward your right shoulder. Hold for 60 seconds at a discomfort level of 6 out of 10. Keep your head down. Switch legs and repeat.
Supine Hamstring Stretch - Lie on your back and raise your straight right leg as high as you can without bending your knee. Hold behind your right leg with your hands. Keep your left leg straight on the floor. For some calf stretch you can flex your toes toward your knee. Hold for 60 seconds at a discomfort level of 6-7/10. Switch legs and repeat.
Leg Overs- (active stretch)- Lie on your back with your arms out to your sides and your legs flat on the floor forming a T. Raise your straight right leg as high as you can and lower it toward your left fingers keeping your right shoulder on the floor. Touch your right foot to the floor (no matter how far from your fingers it has to land). Return your straight right leg to the start position and switch to the left leg. Perform 10 per leg. this is great for hamstring, hip, trunk, and shoulder flexibility as well as core strength.
Overhead Squat - (active flexibility) - Stand tall with your feet about shoulder width and your hands extended over your head, elbows straight. Lower into a squat position as low as you can without lifting your heels, keeping your arms beside or behind your head. Return quickly to the start position. great for hip, low back and shoulder flexibility. great for core strength as well.
Of course Yoga is by far the best way to gain flexibility and functional strength for sport. A Salute to the Sun moves you through the necessary positions to maintain great flexibility. Allow yourself to be less than perfect at yoga to begin with, the journey toward flexibility is worth it.
Go have fun and enjoy every aspect of triathlon/endurance training.
Monday, July 12, 2010
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