December 27, 2006
Running Resolutions
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December 22, 2006
Happy Holidays!
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December 12, 2006
Make your Running More Efficient
I recently came across a good article from the seeMOMMYrun website, a website that helps running moms connect and form running groups. The article asserts that though we've all be running since we were kids and it seems natural, many people are not running efficiently.
The author, Dr. Roger Brobon, says, "The directions of your toes, ankles, knees, hands, wrists, elbows, shoulders, head, and eyes can either give or take away efficiency to your run. The foot should first contact the ground on the bottom and slightly outside portion of the heel. As your hips begin to pass over the foot, the weight will be transferred from the outside of the foot across the balls of the foot. Next is the toe off phase where the weight comes from the inside ball of the foot through the big toe. Now the foot cycles through for the next impact."
[ Read the whole article ]
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December 7, 2006
Marathon Lessons Learned
Sean Lloyd ran the Richmond Marathon in Virginia, then spent time chronicling his experience in a "lessons learned" format. Sure, it's different for everyone, but if you want some insight into a marathon runners head, check out his ideas. Here's what he has to say:
Finishing a marathon was finishing a long journey that began more than four months before I crossed the starting line. I began with a training plan that put me on the road five times a week: one long run, two speed training sessions, two recovery runs (oh, and one day of cross training). Within a couple months, I pushed my body farther in my long runs than I ever had before. The speed sessions reminded me of what it felt like to run in high school. While I felt great about my accomplishments along the way, I was often sore and trying to figure out what was normal and what was one step away from an injury. I still don't have all the answers, but along the way, I learned a few things...
Listen to Your Body
An risk averse doctor might tell me to take it easy for a week see if the unusual pain goes away. The problem is that marathon training will likely bring a lot of unusual pains--it's part of the progressive increase in mileage. Separating the nuisance pains from the ones that could keep me from the big day was a real challenge. I ended up with a couple general rules:
If the pain warms away during the run, don't worry. If the pain gets worse during the run, think twice about what's going on. Soreness following any run is okay, but anything that causes painful limping is not.
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December 5, 2006
How to Survive Running in Winter
Lately, it's been getting quite cold around here. Yes, we should be grateful there is no rain, but it's still not the delightful weather we're graced with all summer long.
MaxHealth has some tips to help you and your feet survive winter running.
The days are shorter, the air is colder and the streets are slicker. Yet, many will still brave the cold, damp and dark streets and trails as winter sets in. For those who don't mind a little rain, snow, sleet or below freezing temperatures and run to survive the winter, it is important to know how to protect the feet so they too, can survive the winter months.
Consider running in a trail shoe, even if you are not running on trails. Trail running shoes tend to protect your feet more than lighter nylon running shoes. Trail shoes also have more traction for slippery surfaces encountered during winter running.
Avoid cotton socks. Synthetic socks wick away moisture and help prevent blister formation and cold feet.
Make sure your shoes fit. Running shoes used for summer may not be an appropriate fit for winter. Many individuals will experience a small amount of swelling in their feet during the summer. This may cause a loose fit for winter, leading to heel slippage and potential blisters.
Pair your socks and shoes. Don't assume your heavier socks will work with your summer running shoes. Some individuals wear heavier socks during the winter and this may lead to the toes being cramped in the front of the shoe causing discomfort, numbness and sometimes jamming of the toes leading to blood under the toenails. The reverse is also true. Your summer running socks may not work with your winter or running shoes.
Avoid tight footwear in cold weather. Tight shoes may decrease circulation to the toes and increase the chance for nerve impingement on the top of the foot.
Run on flat surfaces. In cold weather it is more difficult to adjust to uneven terrain because your muscles do not react as quickly. This will increase your chances of developing muscle strains and sprains. If you trail run in the winter, choose trails with fewer rocks, roots and dips.
Don't use your old worn-out shoes for winter running. Do not start your winter running in shoes that have 400-500 miles on them. Wearing shoes that are worn-out can lead to foot problems such as plantar fasciitis and tendonitis.
Warm up slowly. Your muscles will take longer to warm-up in colder weather. Your chances of injury increase when you do not take the time to warm-up properly.
Avoid speedwork in very cold weather. Speedwork in cold weather will increase your chances of injury. Consider saving speedwork for the warmer days, and use the colder days for maintenance runs.
Take a break from running. Consider cross training if you are feeling stiff and sore or if you are experiencing foot, ankle or leg discomfort. Overuse injuries occur more frequently in the winter as runners unconsciously alter their gait to adapt to slippery, hard to see surfaces.
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Christine Dobrowolski is a podiatrist and the author of Those Aching Feet: Your Guide to Diagnosis and Treatment of Common Foot Problems. To learn more about Dr. Dobrowolski and her book visit Skipublishing.com. To learn about products to help with common foot problems visit www.northcoastfootcare.com
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