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Summer 2012 Running Shoe Guide
How Do I know What the BEST Running Shoe is for me?
By Tom Pemberton, BS.Ed., M.Ed., MsEss., NASM, ACSM, PES, CES, NASE
Running shoes are continually evolving and there are plenty of folks willing to share their expertise! There is no "perfect" or "best" shoe on the market. Everyone's feet are different in shape and function differently. All I can hope is to point you in the right direction and offer some shoe basics to help you step in the right direction. Remember, my favorite shoe may not work at all for you, so it's important to do the shopping research before you make a purchase blunder. Runners World http://www.runnersworld.com/article/0,7120,s6-240-400--14340-0,00.html?cm_mmc=NL-TrainingExtra-_-933430-_-06052012-_-New-Shoesdoes a nice job putting the top shoes on the market to the test and gives a nice explanation about the shoe and what type of foot types (runners) the shoe was designed for.
First, you need to know your foot biomechanics. That's how your feet work. Knowing the biomechanics of your feet will help you better understand what type of running shoe is right for you. Running shoe styles are more than just fancy esthetics, each model of shoe within each brand is built for specific foot types. If time doesn't permit a full biomechanical exam, call Elite Feet running store http://elitefeetrunning.com/EF_Running_Store_Store.htmland make sure their best "Gram" is working when you are planning to go shopping. There is always one salesman who has been fitting shoes for years and can help you. It's a bonus if you find a store who has a Sports Medicine professional on staff.
More information is helpful when finding the right shoe for you. Tell the Sports Medicine Professional or salesman of your running plans. What is your weekly mileage or what mileage are you building up to. Offer as much information as you can about your running. This will truly help you obtain the right pair of shoes to meet your goal!
When you have your feet evaluated, your goal is to leave with the following knowledge:
1.
Is the arch for each foot flat, normal or high?
2. Are there additional biomechanical concerns based on my foot type? If so,
what are they and the effect toward running?
3. Is there a need to wear orthotics with my shoes?
4. What type of shoe will best suit your foot type - neutral, stability, motion
control?
5. What is the correct size of my feet (this includes length and width)?
Write down all of the details of your foot type. There is a lot to remember and it is helpful having this information handy with you whenever you shop for running shoes.
So what are the types of running shoes? Below is a listing of shoe types and basic foot types:
1. Neutral: Underpronator /biomechanically efficient
2. Stability: Mild to moderate pronation
3. Motion Control: Moderate to severe overpronator/heavier weight runners
4. Light Weight Racer:Biomechanically efficient runner or race day shoe
Keep in mind, if you wear orthotics as prescribed by your Podiatrist, the above shoe selection may vary based on the amount of biomechanical correction the orthotic provides. Make sure you know the correct category of shoes that will work with your orthotic.
With an understanding of your foot biomechanics, it's time to shop! I recommend you purchase your shoes at a local running store like Elite Feet or Hanson’s Running Store, where you are professionally fitted for shoes. Shop later in the day when typically your foot is most swollen. Picking a shoe off the wall in a large sporting goods store is not recommended unless you understand running shoes and know your foot type. If you consider the amount of pressure created with each foot strike (Your GroundReaction Force is anywhere from 3 to 6 times your body weight), how could you not have your feet fitted by a specialist who knows the running shoes available on the market? Your shoes are the only protection you have in helping to absorb GRF. These GRF's travel up the kentic chain and can cause ankle, knee and pelvic issues. Remember, you only have one body -for your life!
During your visit to the running store, take some time to get to know the staff and get to know the sales associate. Ask the following questions:
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How long have they worked at the store?
- What is their running background?
- What is the best shoe? Now this is the question of the day! If the associate
states a particular brand is the best, buyer beware! The best shoe is one that
is the correct category of shoe and the pair that feels the best on your feet.
- Was the sales associate answering your questions?
- Did they check the measurement of your feet both width and length? (Did you
receive the same sizing as from your foot evaluation?)
- What is the store return policy for running shoes? This is very important.
Most running stores offer a 30 day return policy on shoes so know your running
stores return policy. Keep your receipt and the shoe box. This will help in
exchanging or returning your shoes.
Try on all of the brands in the store in the model that is appropriate for your foot type. Walk around the store, run on the store treadmill, heck, go ahead and take the shoes for a test run outside of the store! The main thing is you need to -Take Your Time - . A good running store will let you take as much time as you like in making your decision. If at any point you feel rushed, shop elsewhere. Finding the right shoes are paramount to your running success.
Expect to spend around $90 to $150 on up based on the shoe. If your budget allows, consider purchasing two pair of shoes to alternate. Running shoes typically last from 300 to 500 miles or approximately six months. If you are not sure how much life is left in your running shoes, have the shoes evaluated at the running store by an experienced shoe associate or Keep track of your purchase date in your running logs. If you begin to develop foot pain or pain in the shin area, it could very well be a simple action of replacing your shoes and getting a corrective exercise program specifically designed for you. Of course, if the pain continues more than five to seven days, it's time to see your doctor and sports medicine professional, so listen to your feet!
Now what do you do with your worn out running shoes? Consider donating your shoes to charity or be green and recycle your shoes! Donated running shoes are cleaned and if usable are allocated to charitable organizations for distribution. You can locate local donation locations online by searching under running shoe donation or you can check with your local running store or running club. Another cool alternative is some companies are using the shoes as part of track surfacing. http://www.nikereuseashoe.com/using-nike-grind/running-tracks
What a great way to give back to the community or the environment!
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To Stretch or Not to Stretch
Is it time, once again, to stretch? For decades, many of us stretched before a workout, usually by reaching toward our toes or leaning against a wall to elongate our hamstrings, then holding that pose without moving until it felt uncomfortable, a technique known as static stretching. Most people, including scientists and entire generations of elementary-school P.E. teachers, believed that static stretching lengthened muscles and increased flexibility, making people better able to perform athletically.
But about 10 years ago, researchers began putting the practice to the test. They found that when athletes did static stretches, performance often suffered. Many couldn’t jump as high, sprint as fast or swing a tennis racquet or golf club as powerfully as they could before they stretched. Static stretching appeared to cause the nervous system to react and tighten, not loosen, the stretched muscle, the research showed. Click on Link above to read the whole article: New YORK Times
Monday, June 13
Use Summer Training to Make The Jump
By Jay Johnson
As featured in the June 2011 issue of Running Times Magazine Four elements to help you run at the next level in the fallThe summer is arguably the best time for a high school runner to produce the gains that will make the difference between running on the junior varsity, the varsity or possibly in the state meet. But as simple as summer training may initially appear--run every day, run some of those miles fairly hard, don't get hurt when doing the first two--the modern reality is that many athletes overtrain in the summer or get hurt in the summer. The overtrained athlete starts the competition season stale and depleted, while the athlete who incurs an overuse injury during the summer starts the season behind everyone else.
The good news is there's another option, the summer training experience that every high school athlete gets up early to make happen: It's called "The Jump." It occurs differently for every athlete but the outcome is the same: After The Jump that athlete is a different runner, running further up on the depth chart on their team and/or within the hierarchy of the state and national ranks.
The Jump includes four key elements: 1) General strength and mobility (GSM) every day that you run; 2) Increased volume: more miles than you've done in the past; 3) Fartlek running as a way to improve your aerobic capacity and learn where your anaerobic threshold is; 4) A special element you want to work on--it could be hill running, it could be a weekly long run, it could be adding double runs--you get to choose. That's it, four things: GSM, volume, fartlek, special.
Finally, consistency is the theme for the summer as the cornerstone to good training. The most basic key to becoming the best runner you can be is to be consistent in your training. You must embrace consistency as the path towards realizing your potential as a runner.
READ THIS FIRST
Before we delve into the specifics and recommendations for making The Jump, I need you to evaluate what type of program you're in and how that situation affects your reading of this material. Broadly speaking, there are two high school scenarios: One, you're in a school with a tradition of distance running where the coach(es) have had years of success with teams and individuals. If that describes your situation, then the best way to make The Jump is to go into the head coaches' office and ask them how the athletes who've come before you have made The Jump. Get ready for simple, straightforward answers; they might ask you to attend morning practice five days a week, run once on the weekend and take one day off. Simple. But as Thelonious Monk said, "Simple ain't easy," as things like vacations, summer jobs, volunteer obligations or just plain summer-heat induced laziness can keep you from getting in that run … the run that your coach said was the key to making The Jump. If you need extra motivation during the dog days of summer, just remember that the running you do this summer will pay off in the fall.
The second scenario goes something like this: Your cross country coach is a great person who cares about each athlete on the team, but he doesn't coach track and you aren't going to run with the football coach writing your workouts. You're the most serious person on the team (congrats on that, by the way), you're dying to get better and you're frustrated because you know you can run faster. If this describes you then I've got good news and bad news. The good news is you just follow the instructions below and there's a good chance you'll make The Jump. The bad news is that simple-ain't-easy rule still applies, perhaps more so as you'll likely do a majority of your work alone.
The final issue that we need to address when discussing summer training is the role of injuries. Many athletes will have a minor injury at the end of their track season that they were running through. If that describes you make sure you're honest about this before trying to make The Jump; if you don't try to fix the weakness, imbalance or asymmetry you're going to get hurt again. While some injuries go away with rest (especially with younger athletes) you and your coach shouldn't assume that time off will be the magic bullet. For this reason I want you to seriously consider how you're entering the summer so you can find that balance of increasing volume while staying healthy. Maybe running the same volume as last summer, but injury-free, is the way to go. The bottom line is, if you had an injury at the end of track, don't assume that two weeks off will cure all ills.
THE FOUR ELEMENTS
1) GSM: Think of general strength and mobility as your insurance policy against injury. No guarantees that you'll be injury free, but if you do the GSM daily, valuing it as much as you value running, you'll be amazed at how much better you feel. What exercises and routines should you be doing? Prior to your run you should be doing the lunge matrix warm-up, which comes from the world of physical therapy, specifically therapist Gary Gray. The lunge matrix warm-up helps you get back to neutral if your hips or posture is out-of-whack, before you run and make it worse. Following your run you'll do a series of GSM exercises that are bundled into routines. We've created an eight-week progression of these GSM routines that you can follow, complete with videos here. The bottom line with GSM work is this: You either did it or you didn't. If you do it, the chance that you'll have a great summer and make The Jump greatly increases.
2) VOLUME: Running more miles (or more minutes) than you did in the previous track and cross country seasons has long been touted as the way to make The Jump. And I agree--rarely do athletes make The Jump without running more than they have in the past. But in this day and age we see more stress fractures and overuse injuries than ever before--athletes even fracturing their femur, the largest bone in the human body--so something's wrong. My view is that as long as the GSM is in the program and as long as there's a logical progression to the mileage buildup the athlete should be able to both run more miles and stay healthy. When increasing your volume, run easy on most of your runs; you have plenty of opportunities to run fast once practice officially starts. Run just once a day to get to the volumes we've laid out; if you're ready for more, then start adding a second run just twice a week. A weekly long run that is 20 percent of your weekly volume--so a 6-mile run if you're running 30 miles a week or a 10-mile run if running 50 miles a week--is also important. Finally, consider taking a day off each week as a day for regeneration and recovery, knowing that you can still hit the progressions we've laid out for you.
3) FARTLEK: If you're not familiar with it, fartlek is simply running a faster pace for a little while, then slowing a bit (but not slowing to a jog) and running aerobically until it's time to run fast again. This Swedish term means "speed-play" and I think it's a tremendously powerful tool for athletes and coaches. Fartlek runs teach athletes to feel threshold running better than an actual threshold run (aka "tempo run") because athletes will undoubtedly go out too hard on the first couple of reps in a summer fartlek, suffering the consequences later in the workout. Sounds harsh, but it's a great way to learn how it feels to be running hard, but within yourself, which is a key in cross country, where you're not going to get splits. I like the simple fartlek of 1 minute at cross country race pace, then 1 minute "steady." One minute at cross country race pace is not hard -- your likely be doing between 15 and 20 minutes during the season -- so the key is really keeping the "steady" running honest. I love that you can do this workout alone since you go off of effort, and I love that fartlek workouts can be done anywhere (e.g., when on a family vacation).
4) SPECIAL ELEMENT: There's something you need to work on this summer … and I have no clue what it is. OK, Maybe you'll have lots of hills on your state meet course and you need to start practicing now, or maybe you tend to fade mentally after the 2-mile mark and need to learn to concentrate when you're starting to hurt. Or maybe a physical therapist has told you that you have weak hips and a poor core (most high school athletes do) so you simply need to do all of our GSM plus the work they assign. Some athletes need to work on their running mechanics and if your coach will meet you a few times a week (three or four ideally, but two is fine) you can make significant changes in one summer. Whatever you choose, know why you're choosing it and have a plan for implementing it in your training as you make The Jump.
HOW MUCH?
An easy formula to determine your summer mileage
How much more running should you be doing in the summer? Calculate the average weekly volume you ran during the previous track season and make it a goal to get to that volume in week two or three of your summer training. Then take that number, multiply it by 20 percent and add that to your total to get the approximate weekly volume you should be able to reach in the summer. For example, if you were running 50 miles per week during track season, you'll be shooting for 60 (50 x 0.20 = 10 additional miles) by late summer. You can probably reach that number four or five weeks out from the start of school, allowing you to "soak up" a nice month of training at that volume before the rigors of academics begin. Be sure to ramp up gradually and be aware of any aches or pains as you ramp up to that mileage.
The following sequence is a bit more aggressive for younger athletes, then hits the 20 percent recommendation exactly during the transition from junior to senior year:
BOYS
FRESHMAN 30 miles
SOPHOMORE 40 miles
JUNIOR 50 miles
SENIOR 60 miles
GIRLS
FRESHMAN 25 miles
SOPHOMORE 30–35 miles
JUNIOR 35–45 miles
SENIOR 45–60 miles
Why the lesser volumes for girls? In addition to running, I think young women should be in the weight room and will greatly benefit from doing high-quality lifting twice a week, coupled with daily GSM. I'm not talking "core" or the latest aerobic step class, but serious work such as squats and box jumps. This will increase bone density, increase testosterone and human growth hormone, which will help prevent injury and strengthen the weak abductors and adductors that are problematic for all but a few female athletes.
A final thought for both genders: If you love running, run more. But don't run more at the risk of losing all your athleticism, and don't run more without continuing to make a good portion of that running fast.
TWO WHO MADE THE JUMP
MEGAN BRUNETTE
Class of 2013, The Classical Academy, Colorado Springs, CO
The Volume Jump: Megan Brunette didn't run cross country her freshman year, but she ran 2:50 for 800m during track. As a member of The Classical Academy Titans cross country program, 2:50 for 800m wasn't going to move her into the varsity since her team is a perennial state powerhouse that has also qualified for Nike Cross Nationals (NXN). After healing from a little injury at the end of track she took up the Hal Higdon half marathon plan (unbeknown to her coach), upped her volume, and ran a half marathon at the end of the summer. Megan has one of the best coaches in the country, Alan Versaw, guiding so once she had put in the work she simply had to follow his direction. By the end of the year she became one of the best runners in her division at the state meet, finishing 13th in the 3A division, running 20:28 for 5K (at altitude) and running 19:47 for 5K at the NXN-SW meet.
STEPHEN RICE
Class of 2013, Peak to Peak Charter School, Lafayette, CO
The Strength Jump: As a freshman, Stephen Rice was the eighth runner on his team, recording a PR of 18:42 for the year and finishing 36th out of 73 runners in the league championship (times run at altitude). During the summer he focused on building a foundation, running tempo runs and fartlek as part of that base phase devised by his coach, Dr. Richard Hansen. His mileage grew to 50–55 miles two weeks before the start of school. The next year as a sophomore, he fluctuated between second and fourth man on the team, but by the state championships he was the team's top runner as he took his 5K PR down almost 90 seconds to 17:16. He has a bright prep future with two more years to train and improve.
Good luck this summer. When in doubt, slow down, run easy and remember that staying healthy and getting in the run will help you make The Jump.
Thursday, May 5
Exercise and the Effects on the Brain: Written by Tom Pemberton
Handout: Effects of Exercise on the Brain
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How to Choose the Best Running Shoes for You
This sixteen-step process guarantees you will find the best running shoe for you
by: Bob Wischnia
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Recommended Daily Water Intake
Dr. Sharon E. Griffin holds a B.S., M.S., and Ph.D. in the areas of exercise science/physiology. She also holds a second M.S. degree in Nutrition and is a licensed nutritionist and an ACSM certified health and fitness instructor.
QUESTION:
I know that drinking water is important. How much should I be drinking each day?
ANSWER:
Water is essential indeed! If we don't ingest enough fluid, dehydration can set in quickly. To gauge the importance of water relative to food, consider that severe dehydration can lead to death within a matter of days, whereas we can go for weeks without food.
Approximately 55-60% of our body weight is water. That's why our body weight can fluctuate so dramatically and quickly… especially after exercise in the heat when we can lose large amounts of body water to sweat. Our bodies depend on water to keep our cells and body systems running smoothly. Most importantly, it is used to maintain blood volume, which is imperative for regulating body temperature and delivering oxygen and nutrients to the rest of the body. Water also provides a medium for the biochemical reactions that occur at the cellular level. In addition, water is crucial for the removal of waste products through the formation of urine by the kidneys.
It's important to realize that we can get our fluid requirements from the food we eat, as well as the fluids we drink. For instance, an orange is 87% water! Good sources of water are:
- Fruits & Vegetables
- Drinks, especially non-caffeinated ones like fruit juice
- And the best source of all… good old water!
There are many different methods for calculating daily fluid requirements. However, a simple equation to help adults figure their fluid needs is that for every pound of body weight, you need about half an ounce of fluid intake per day. For instance, if you weigh 140 lbs., simply multiply 140 by .5 to estimate your daily fluid needs in ounces, then divide by eight to estimate your fluid needs in cups per day, rounding up to the nearest full cup. [example: 140 x .5 = 70 ounces; 70 ounces divided by 8 = 9 cups of fluid per day]
0.5 ounces x Body Weight in Pounds = Daily Fluid Requirement in ounces
The other common way to calculate daily fluid needs is to base the fluid need on caloric intake. 1 milliliter of fluid for every calorie ingested. Converted to the household measurement of ounces, your body needs .034 ounces for every calorie that you ingest.
0.034 ounces x Daily Caloric Intake = Daily Fluid Requirement in ounces
As you calculate out what your daily fluid requirements are, you'll probably realize that it is close to that common recommendation of 8 - 12 cups per day. However, the above equations will give you a more accurate guideline because fluid needs vary depending on body size. It's also important to realize that fluid requirements can vary dramatically under extreme conditions such as exercise, especially in hot and humid environments, and during illness associated with fever. These situations require increased fluid needs. Drink up!
Why & How Much Water?
HOW MUCH WATER? Most experts agree that the normal adult should drink at least eight 8-ounce glasses of water a day (a total of 64oz). Just like almost everything else, they agree that too much water may be harmful. The amount really needed, depends on body size, activity level, air temperature, and health issues. If you are unsure of the correct amount for you, consult your physician.
- During exercise, sweat output often exceeds water intake. This leads to greater heat storage, which decreases endurance. Without endurance, you are not getting a maximum workout. The American Diabetic Association recommends adding one to three cups of water to the daily intake for each hour of physical activity.
- Water suppresses appetite naturally. Water is low in sodium, has no fat, carbohydrates, cholesterol or caffeine and isn’t flushed straight through the body, as are most beverages. According to the American Medical Association, studies show that people who increase water intake, drop weight and that drinking enough water can reduce the risk of breast, colon and bladder cancer. Fat cannot be metabolized completely without enough water.
- Dehydration is a chronic problem for most Americans. Fluid intake should consist mostly of water since sodas, tea, coffee and alcohol actually cause dehydration. Children, adults & seniors tend to stay dehydrated throughout the day. The “dry mouth” is the very last sign of dehydration. We lose a pint of water every day simply by breathing!
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- BENEFITS OF DRINKING WATER:
Suppresses appetite.
- BENEFITS OF DRINKING WATER:
Ensures peak muscle function and recuperation. Every function of the body is monitored and regulated by the efficient flow of water.
Keeps skin soft and supple.
Clears harmful toxins from body.
Increases metabolic rate (calorie burning) when drunk cold.
Increases energy and performance.
Delivers nutrients and oxygen to cells.
Decreases bloating.
Decreases short term memory loss. A 2% drop in body water can trigger fuzzy short-term memory loss.
Supports proper neural, hormonal and enzymatic activity.
Fluid management is a key way to enjoy life and to dramatically reduce stress and disease. Make drinking water a habit.
Water Calculator Website
The human body requires a fresh supply of water every day. Not only is water one of the most abundant nutrients available, but it's also the most important. Water helps regulate and maintain your body temperature, transports nutrients and oxygen, removes waste products, and moistens your mouth, eyes, nose, hair, skin, joints, and digestive tract. Limiting your water intake can result in dehydration, elevated body temperature, fatigue, decreased performance, and increased risk of heat-related illness. Consume at least ten 8-ounce glasses of water per day. Use the water calculator below to determine your suggested daily water intake based on your weight and activity level.
Map Your Own Runs
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Pace Wizard II
The Team Oregon Pace Wizard can be used to compute effort based paces and pulse rates for training and racing. The Wizard uses your recent race performances to determine your ability.
If you know your Max and Rest Pulse rates the Wizard will use those to determine your target pulse rates for training and racing. Otherwise Wizard will assume 220 - age for your Max and 50 for Rest HR.
Shin Splints
The full name for shin splints is 'Medial Tibial Stress Syndrome' which simply defines the condition as a syndrome in which stress, over time, has caused an injury to the medial (inside) part of the tibia (lower leg). It is very common in athletes who pound the legs - runners, sprinters, figure skaters, gymnasts, etc. It is a typical overuse injury. It does not occur over night but over a period of time during which the athlete has been pounding the legs. It is not the added force caused by weightbearing - for it is not common in weightlifters or other athletes that put a lot of force on their bones - but rather the impact force associated with running. This is one of he reasons why proper footwear is essential for anyone involved with running. Figure skaters, gymnasts, etc. don't have the luxury of choosing ideal footwear with adequate cushioning so, if you're a runner, exercise your ability to pick a good pair of shoes.
The Anatomy
The pain associated with shin splints is thought to correspond to the area where the soleus muscle of the calf attaches to the shin bone, or tibia. If you've ever whacked your shin, you know that there's not a lot of meat on the front of the tibia. It's really just skin over the bone. The majority of the muscles attach to the back of the tibia. If you put your fingers on the front of the tibia, right on the bony ridge where you don't have any padding, and then roll inwards and you'll be able to almost feel behind the tibia. There's a bit of a 'shelf' on the medial side of the tibia. This is where we usually find the sore spots associated with shin splints so if you poke around behind the ridge of the tibia you'd often hit some real hot spots.
It's important to understand that sometimes shin splints will present with the same signs and symptoms as a stress fracture in the tibia. It is also thought that shin splints can progress to stress fractures if not treated properly. So it is very important that if you think you have shin splints, and they are not responding to rest or treatment, you have a professional look at them because if you wind up with a stress fracture you're looking at a minimum of 6 weeks for it to heal.
Signs and Symtoms
Pain located on the medial (inside) part of the lower leg
Pain is often worse with running or other weight bearing exercise
Pain may be related to training on exceptionally hard surfaces (concrete, indoor tracks) or on tight turns (indoor tracks)
Pain may linger even after cessation of the offending activity
May be associated with tight calf muscles
What's Going On
T he idea, as I outlined above, is that the soleus muscle is pulling really hard on the backside of the tibia, thereby causing pain. This causes inflammation in the outer layer of the bone, called the periosteum. It is directly related to the repetitive pounding forces associated with running, etc. The soleus muscle has to flex and pull in response to the pounding and this aggravates the periosteum.
What to do About it
It should be obvious that if we can decrease the pounding forces through the leg we can decrease the likelihood of injury. Proper footwear is essential. Running in worn out shoes is often the triggering incident in runners. Make sure that the shoe you are wearing suits your foot type. Excessive pronation - collapsing of the arch - is one of the causes of shin splints. Also, choose your running surface carefully. Here are a few general rules of thumb:
The softer the better. Here is a list, from hardest to softest, of common running surfaces.
Steel > Concrete > Asphalt > Packed Dirt > Grass > Treadmill > Bark Chips
One other surface to consider is running tracks. Indoor tracks are the worst surface you can run on, not only because they are hard and unforgiving, but they are also short with tight turns and this adds to the stress on the shin. People who run regularly indoors will often have problems with their inside legs.
When recovering from shin splints, use this progression to returning to road running
Water Running, then Cycling, then Stair Master, then Treadmill, then road running.
Here are a few other suggestions:
Address faulty foot mechanics - sometimes orthotics are beneficial
Check shoe mileage - you may be overdue for new shoes
Check your training log - have you doubled your mileage, added hills too quickly, rapidly increased training?
Ice, Ice, Ice. By far the best home treatment for shin splints
Stretch the Soleus and Gastroc muscles (see Stretchingfor more detail)
Massage is often useful
Taping the shins will often alleviate the pain dramatically. This is a useful strategy for aiding the healing process, but should not be relied upon as a crutch to continue training. Use it if you can't walk at work, for example, but don't use it so that you can get in another long run on injured legs.
To tape your shin, buy some wide hockey or trainers tape, about 1½ inches wide. If your legs are hairy you'll need pre-wrap foam or shave your leg. You want to tape the lower part of your shin but not your calf muscle as this can cause cramping. Start just above the ankle bones. Your leg is shaped like a cone so you can't just wrap the tape around horizontally. You'll need to tape in an upside-down 'V' pattern. Wrap around the shin once and then tear. Repeat this for a total of 3-4 strips making sure each one overlaps. Then stand up, walk around a bit, as see if it's too tight. If it's too tight peel them off and start over. If it feels okay, repeat the process to reinforce the first layer. If your calf starts cramping or hurting, cut or tear a slit in the back of the top of the wrap to give your calf some room. Remove the tape when you're done the activity you were taping for.
Return to running gradually. Build up slowly to pre-injury training level. Use the progression outlined above if possible, spending 1-2 weeks at each level. Example - 2 weeks water running, then 2 weeks, cycling, etc.
Copyright © 1996-2005 M.Steckel All Rights Reserved
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TOP RUNNING SITE! THIS SITE HAS PACE CALCULTORS TO ESTIMATE PACE FROM TRACK WORKOUTS TO MARATHON TRAINING. CHECK IT OUT!
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Nutrition
How to ensure your athletes eat healthily
Food provides the nutrients to help the body function properly. No single food contains them all in the amounts needed so a mixture of foods has to be eaten. Food is broken down into food groups of which there are five commonly accepted ones:
1. Bread, cereals and potatoes
2. Fruit and vegetables
3. Milk and diary foods
4. Meat, fish and alternatives
5. Fatty and sugary foods
To get the wide range of nutrients the body needs to remain healthy it is important to choose a variety of foods from the first four groups every day. Foods in the fifth group (fatty and sugary foods) are not essential to a healthy diet but add extra choice and taste. The proportion of each food group in the diet is shown by the different area occupied by each of the food groups on the plate in the picture below.
This guide does not apply to children under the age of five and if you are under medical supervision or with special dietary needs you should check with your doctor to be clear if this guide applies to you.
Bread, other cereals and potatoes
Includes -Other cereals means things like breakfast cereals, pasta, rice, oats, noodles, maize, millet and cornmeal. Beans and pulses can be eaten as part of this group.
Nutrients - Carbohydrate (starch), Fibre, some calcium and iron, B Vitamins
How much - Eat lots
Try to eat Wholemeal, wholegrain, brown or high fibre versions where possible
Try to avoid- Having them fried too often (eg. chips)
Adding too much fat (eg. thickly spread butter, or margarine on bread)
Adding rich sauces and dressings (eg. cream or cheese sauce on pasta)
Fruit & Vegetables
Includes -Fresh, frozen and canned fruit and vegetables and dried fruit. A glass of fruit juice can also contribute. Beans and pulses can be eaten as part of this group.
Nutrients- Vitamin C, Carotenes, Folates, Fibre and some carbohydrate.
How much -Eat lots.
Try to eat -A wide variety of fruit and vegetables.
Try to avoid -Adding fat or rich sauces to vegetables (eg. carrots glazed with butter, roast parsnips)
Adding sugar or syrupy dressing to fruit (eg. stewed apple with sugar)
Milk & dairy foods
Includes -Milk, cheese, yoghurt and fromage frais. This group does not include butter, eggs and cream.
Nutrients -Calcium Protein, Vitamin B12, Vitamins A and D
How much -Moderate amounts and choose lower fat versions whenever you can.
Try to eat Lower fat versions means semi-skimmed or skimmed milk, low fat (0.1% fat) yoghurts or fromage frais, and lower fat cheeses (eg. Edam, Half-fat Cheddar, Camembert).
Check the amount of fat by looking at the nutrient information on the labels. Compare similar products and choose the lowest - for example 8% fat fromage frais may be labelled low fat but is not actually the lowest available.
Meat, fish and alternatives
Includes -Meat, poultry, fish, eggs, nuts, beans and pulses. Meat includes bacon and salami and meat products such as sausages, beefburgers and pate.
These are all relatively high fat choices. Beans, such as canned baked beans and pulses are in this group.
Fish includes frozen and canned fish such as sardines and tuna, fish fingers and fish cakes.
Nutrients -Iron, Protein, B Vitamins - specially B12, Zinc and Magnesium
How much -Eat moderate amounts and choose lower fat versions whenever you can.
Try to eat -Lower fat versions means things like meat with the fat cut off, poultry without the skin and fish without batter.
Cook these foods without added fat.
Beans and pulses are good alternatives to meat as they are naturally very low in fat.
Fatty and sugary foods
Includes -Margarine, low fat spread, butter, other spreading fats, cooking oils, oily salad dressings or mayonnaise, cream, chocolate, crisps, biscuits, pastries, cake, puddings, ice- cream, rich sauces and fatty gravies, sweets and sugar.
Nutrients -Some vitamins and essential fatty acids but also a lot of fat, sugar and salt
How much -Eat fatty and sugary foods sparingly - that is, infrequently and/or in small amounts.
Try to eat -Some foods from this group will be eaten every day, but should be kept to small amounts, for example; margarine, low fat spread, butter, other spreading fats, cooking oils, oily salad dressings or mayonnaise.
Other foods from this group really are occasional foods, for example; cream, chocolate, crisps, biscuits, pastries, cake, puddings, ice-cream, rich sauces and fatty gravies, sweets and sugar.
How much do we need
People differ in the amount of calories they require each day and that is what affects the amount of food, in total, that individuals should eat. However much people need, the proportions of food from the different groups should remain the same.
The factors that affect people's daily energy requirements are:
* Gender - women tend to need less calories than men
* Age - older adults need less calories than adolescents and young adults
* Overweight - being heavier than their ideal weight means less calories is required to achieve a healthy weight
* Physically active - the more active a person is, the greater their calorie needs
Vitamin and mineral supplements
Vitamin and mineral supplements cannot replace good eating habits. Most people can get all the nutrients their body needs by choosing a variety of foods, in the proportions shown, from the five food groups.
Some people may need certain supplements. Women who are already, or planning to become pregnant need folic acid, and, may need extra iron. Elderly people may need extra Vitamin D and/or iron. People should consult a doctor or dietitian if they think they need to take a vitamin or mineral supplement.
Article Reference
This article, written by Brian Mackenzie, appeared in Issue 6 of the Successful Coaching Newsletter.
Associated Journal
Successful Coaching - the world`s No.1 source of advice for coaches, athletes and sports science students
Successful Coaching is packed full of the latest coaching and training advice addressing a wide range of topics including: coaching, conditioning, ergogenic aids, evaluation tests, endurance, injury prevention, nutrition. physiology, psychology. planning, skill, strength, speed and the latest information from the research experts.
Brian Mackenzie, a United Kingdom Athletics senior coach and the editor of Successful Coaching, has been competing and coaching for over 35 years. As passionate about his subject as ever, he puts his years of experience into every issue which will advise you how to plan and prepare for your best season ever.
