FORM

Many beginning runners, and actually quite seasoned runners, often believe that form is something that will improve on its own as you become a more experienced runner. While this is partly true, you will become more relaxed and therefore develop a more confident form as you become more comfortable with your running. However, seasoned runners and beginning runners alike should practice the proper mechanics of running. I have been a “runner” since I joined the 6th grade track team, some 17 years ago, and have been coached by an olympic trainer (not because I had olympic dreams, or was anywhere near that good, but just because he had good references), and I am still working on perfecting my form. There are parts that come naturally and parts you have to actually have to train to improve upon. While each runner’s form will be unique to the individual, there are aspects that will be true for all runners. Here is a brief summary of what running form should look like and why it is important.

FOOT STRIKE

An ideal foot strike for a long distance runner is one in which your foot hits the ground directly under your hip on either the ball of your foot or mid-foot. Many of you probably heel-strike while you are running. When you strike the ground with your heel first, you are most likely over-striding and hitting the ground with your foot in front of you. This causes your heel to absorb all the of the force as you hit the ground, and causes some of the most common running injuries, such as runner’s knee and IT band injuries. It will also slow you down. When you heel-strike you are actually hitting with a stopping motion, and over the length of the marathon this will cause fatigue and cramping. A mid-foot strike allows your entire foot to absorb the shock as you hit the ground, causing less muscle fatigue, and less injuries.

You may have been told by a shoe specialist that you pronate your foot as you run. Many think this is a bad thing, but in reality a slight pronation, or inward roll of the foot, is beneficial in providing cushioning as your foot strikes the ground, preventing knee and hip injuries. Too much pronation, however, can cause knee and hip injuries. Running or walking barefoot and balance exercises on a wobble board can help build your leg and foot muscles. This can help reduce excessive pronation, support proper foot strike, and reduce injuries.

POSTURE

As I mentioned in my breathing post, posture is important in running to prevent fatigue. The best posture for running, is just general good posture. Many of you may be former or active military, but this is not the time to be standing at attention. You just want to be standing up straight, no slouching. A forward lean would seem to be beneficial, heck sprinters do it when they cross the finish line, but actually if you lean too much it will affect your stride and put pressure on your knees. You want to be balanced over your hips, with your head up. In high-school, I had to really work at keeping my head up, as I naturally wanted to look at the ground in front of me. I was taught to look at the calfs of a runner about 25 feet ahead of me. This allows you to see the surface you are running on to avoid any obstacles, but will also keep your head in an upright position. If your head is down, you will tend to slouch, which will change your arm swing and will constrict your breathing, both of which will slow you down and change your stride, overall causing you to expend more energy to run the same distance.

ARMS

Many people think of running as a lower body exercise, but your upper body affects much of what is happening below. Your arms actually act as a pendulum for your legs. If you watch a sprinter, you will notice that they swing their arms much higher in order to support a longer stride length. As a distance runner, you want a relaxed stride that will use less energy. It is quite common for beginning runners to fold there arms up and swing them across there chest. This will cause you to need more energy to maintain an efficient stride. Relax your arms. Your hands should cross your body at hip level. I often extend my thumbs out to graze my hip for a few strides while I’m running to make sure my arms are relaxed. Your elbows should be bent at about 90 degrees. Your hands should not cross the mid-line of your chest. Relax your hands as well. Any tension you hold in your hands by making a fist will transfer up your arms, causing shoulder tightness, slouching, and fatigue. Just a helpful tip here, if you experience sharp arm pain (probably caused by improper arm swing or tension in your hands) make a circle with your thumb and pinky finger. This will relax your hands and arms, and should help reduce arm and shoulder cramps. Also, upper body strength training will help support both proper arm swing and posture.

STRIDE

I am guilty of once believing that a longer stride would make me faster. WRONG! At least not for a distance runner. This will actually cause over-striding and heel-striking. In reality, the faster you become as a distance runner, the shorter your stride length will be. A distance runner should actually focus on stride rate over stride length. Studies have shown that the ideal stride rate is 180 strides per minute. To test this, time yourself for one minute, counting each stride you take. If you are not taking 180 strides, do some drills. Run for one minute, counting each step. Repeat four to six times, with the goal of increasing your stride rate each time. Do this with your weekly interval workout, or even better, with your tempo and interval workouts. The idea here is not to run faster, but to actually take more steps, requiring a shorter stride. You’ll find that you feel like the road-runner from your childhood cartoons. Your knees will be making a circular motion, with your feet mostly going up and down, rather than out. The goal is to take quick light steps and stay low to the ground. With a slower stride rate you are spending more time in the air and therefore hitting the ground with more force. A faster turnover will cause you to have less bounce in your step and less force as you hit the ground, resulting in less fatigue and injuries.

I tested this out this morning, as I had actually never done stride drills before. I found that as soon as I began the drill, all the other areas of my form improved. I naturally stood up taller, which in turn caused me to stop slouching, improving my arm swing. I also instinctively began mid-foot striking and taking lighter steps. I found that I sped up as I did this drill, but was actually using less energy to maintain the speed than when I was in the rest mode between drills. I will definitely be adding these to my daily runs, as they really didn’t cause any fatigue, and helped me focus on proper form overall.

I know that was a lot of info! Sorry to overwhelm you, but form is so important. The more you focus on proper form, the more natural it will become, and the less energy you will spend on your runs. Overall, proper form should make running more enjoyable and increase your speed with no extra energy!

Next week: Cross-training

Happy running,

Genevieve

My mom always told me I needed to drink my milk

I've always liked chocolate milk -what's not to like?? It's cold, smooth, and full of chocolate flavor. But, did you know it's a great drink for athletes? Stress fractures are a potential injury for runners. One way to prevent them is consuming foods high in calcium, like chocolate milk. Yogurt, cheese, and calcium-fortified products, like cereal and juice, are other sources of calcium. Milk is also a great way to get vitamin D, which is necessary for the body to absorb calcium.

Chocolate milk is also an excellent recovery drink. It has the perfect combination of protein and carbohydrates for recovery after a long run or workout. Protein helps repair damaged muscles and carbohydrates replenish stores that were depleted during your workout. It also replaces fluid lost via sweating. Several studies have shown that chocolate milk improved markers of recovery more than sports drinks. And it tastes so much better!

Several products are available and may come in single serve containers that are convenient for both portability and portion control. Several brands are making low fat versions.

So, listen to your mom and drink your milk!

Next week, nutrition on the course.

Happy running!
Jennifer

YASSO 800'S

Once you’ve been running long enough, you start to learn the idols within the sport, like Dean Karnazes, Jeff Galloway, and Bart Yasso, to name a few. Bart Yasso is the Chief Running Officer for Runner’s World. His book, My Life on the Run, chronicles his adventures in running, including many marathons, the Badwater Ultramarathon, some Ironmans (Ironmen?!?). It’s a great read if you’re a runner! In the book, he explains how he discovered the miracle marathon finish predictor now known as Yasso 800s.

The general idea is that you can predict your marathon finish time, based on the time you are able to run ten 800 meter intervals, assuming the stars align on race day! He discovered that if he could run his 800’s in 2:40 a few weeks before the marathon, then he would finish the marathon in 2 hours 40 minutes. Even if you’re not planning on training for a particular time, it is a great workout to add to your training, and a great indicator of your fitness level.

Starting about now, a couple months before the marathon, do a set of four 800 intervals. Begin with a slow one-mile warm-up, then run 800 meters at full speed, jog for one or two minutes, and then repeat. Finish with a mile cool down. Each week add one additional repetition.

If you have a goal to run with the flag group (the macho Army guys planning to tote the Stars & Stripes for 26.2 miles) try to finish each 800 repeat in 3 minutes, 45 seconds. If you are just planning to finish, then run your hardest, but leave enough in the tank so that each interval is completed at about the same time. Hopefully each week you’ll be able to shed a few seconds off of each repeat!

Next week: Form

Happy running,

Genevieve

Owww! No one told me there would be chafing!

Have you ever jumped into the shower after a run, thought everything was great until the water hit your inner thighs - then you screamed like a little girl? If the answer is yes, then you have probably experienced chafing. Chafing occurs when persistent rubbing causes a red, irritated area of skin. This can occur as a result of skin on skin contact, like on the inner thighs or the underarms. It can also occur as a result of skin on clothing contact, like at the bra line for women or the nipples for men. So, what can we do to fix this?

Buy dry-fit clothing that fits properly. Clothing that is too tight may cause pressure points, where clothing that is too loose causes the extra fabric to rub. Also, try to find clothing that is tagless and seamless, if possible. There are several sports lubrication products available, like Body Glide and Lanacane. Other products, like Aquaphor or Vaseline are also helpful. Body Glide is sold at running stores everywhere and looks like a stick of deodorant. Simply apply it to the areas that are vulnerable or areas you have had problems with chafing in the past. For men, nipple protectors or bandages may be helpful. Most marathons will have Vaseline available on the course (you will see a person handing out what appears to be a popsicle stick with a big gob of goo on the end).

If you have chafing, it's going to hurt initially when it gets wet. Clean the area with soap and water and apply antibiotic ointment, like Neosporin or bacitracin. And remember to keep your skin moisturized - dry skin tends to chafe more.

Next week - why you should drink your chocolate milk.

Happy and chafe free running,
Jennifer

EVERY BREATHE YOU TAKE!

So, it is pretty well understood that running, and training for a marathon requires you to strengthen your legs, and your cardiovascular strength (aka, your heart). What people seldom think about is strengthening your lungs. Proper breathing will allow for maximum oxygen intake, building endurance and reducing fatigue by allowing you to maintain a lower heart rate, and by removing more carbon dioxide from your body, thus reducing lactic acid build up, which is what will cause muscle soreness and leg cramps. It will also help with fat burn, which is how your body will be getting energy during the long miles of a marathon and your long training runs building up to race day.

There are a couple different approaches to maximizing the amount of oxygen you take in while running. One is belly breathing. It is usually natural to chest breath, meaning your chest will rise while you are breathing. Breathing into your belly will allow you to get a deeper breath, bringing more oxygen into your lungs. To practice this, watch your stomach as you breath. Your stomach should be rising and falling with each inhale and exhale. This is kind of awkward in the beginning, but practice it while not exercising and it will eventually transfer over to your running.

Another approach to help with breathing is rhythmic breathing. In rhythmic breathing, your inhales and exhales are timed with your steps. Many people will run a relaxed run at a 2:2 ratio, meaning they will inhale for the length of two steps, and exhale for the length of two steps. There is a theory that an unsymmetrical breathing can help prevent side stitches while running. In this 3:2 pattern, you would inhale for 3 strides, exhale for 2. Like this:

Left foot: begin inhale

Right foot: continue inhale

Left foot: continue inhale

Right foot: begin exhale

Left foot: continue exhale

Right foot: begin inhale

Left foot: continue inhale

Right foot: continue inhale

In this pattern, which is what I use, you find that when you increase to a fast pace, you will naturally switch to a 2:1 breathing pattern. If you are breathing in this faster pattern during a recovery or long run, you are going too fast, slow down! Learning this rhythmic breathing can be awkward at first. Try it out on short recovery runs first, then begin integrating it in your long runs.

It is also believed that this rhythmic breathing pattern can help prevent injuries. Your body will naturally foot-strike with more force at the beginning of exhalation. With this unsymmetrical breathing pattern, you will exhale on a different foot each time, distributing the impact equally between both feet. This can help prevent many foot, knee, and hip injuries.

Another way to support strong breathing, and the intake of more oxygen, is proper posture. It is natural to shrug your shoulders when you become fatigued in a run. Bending over makes it difficult to fill your lungs and use your diaphragm properly. This will cause you to take shorter breaths, decreasing the amount of oxygen you are taking in, causing you to increase your heart rate, build up lactic acid, get side stitches and cramps, and slow down. Proper posture while running, is the same posture your grandmother (at least my grandmother) always made you use at the dinner table. You should be running tall, with your head and chest up, your arms at your side bending 90 degrees at the elbow.

Which is better, nose or mouth? Both! In order to take in the most oxygen, you will actually breath using your mouth and nose simultaneously. Think about breathing through your mouth, and you’ll find you are also breathing slightly through your nose. The one exception to this is cold weather. In extreme colds, breathing through your nose will warm your breathe, causing less stress on your lungs.

Next week: Yasso 800s

Happy running,

Genevieve

HILLS!!!

Sorry about the little break in posting. I’ve been out of town for the last week in rural Texas, and with the hurricane in the gulf and rain throughout TX, the satellite signal for my parent’s internet was slow as snails! I’m sure you all missed me terribly! No worries, I’ve returned!

So during the little break, TEAM Red White & Blue had three athletes complete some great events. Matt Heisey (pictured to the left) and Zach Keefer completed the Western States 100 Mile Endurance Run in 28 hours and 45 minutes! If you’re dreading the hill workouts I’m about to suggest, just keep in mind that they ascended 6,200 feet during their run. Steve Burns also completed an Ironman in 11 hours 52 minutes! 140.6 miles in total. Congratulations to all three athletes! I’m in awe and a little jealous of all of you! So when you’re struggling to find the energy to go out for your long run, those dreaded mile repeats, or a hill workout, just be glad you don’t have 100 miles to go!

On to our training! Hills! I ran track and cross country in high school, and hills were always my favorite workout! Everyone hated me for it, but I just loved them. They give me such a sense of accomplishment at the end of the run. And usually you can feel it the next day, which is just affirmation that it was a great workout. They are great to strengthen your legs, and build efficiency as a runner. And you'll have a great butt too!

There’s really not anything special to a hill workout. You can do them one of two ways. You can choose a hilly course and just go run it, pushing yourself to sprint up the hills, and allowing yourself to jog for recovery until you’re no longer hard of breath. Or, and my personal choice, you can find one big hill and run repeats up the hill. Go out for a mile warm-up then sprint up the hill and jog down for a recovery. Then run a mile cool down at the end. How many hills you choose to do is up to you. I usually do a hill workout in place of a stride or a pace run, and make the total run be equal in length or time to the workout I replaced. So if I’m supposed to do a 6 mile pace run, or approximately 45 minutes, I do that amount of time on hills.

A word of caution, hills are best at the beginning and middle of your training plan. Stop doing hill workouts around week 12 of your training plan. Also, be careful on the downhill. Many running injuries are caused by fighting the hills on your way down. Go with the pace of the hill, shorten your stride, and try not to lean forward or backward. You should stay perpendicular to the hill. For more information on running hills check out this article: http://www.runnersworld.co.uk/general/everything-you-need-to-know-about-hill-training/159.html

Next week: Breathing

Happy running,

Genevieve

Stretch it out!

We've all seen the guy at the gym who appears to be stretching. He's twisting from side to side, reaching for his toes and bouncing as he does it, grabbing his foot to stretch his quads. Is he really doing anything? Is this how we should all be stretching? If done properly, stretching can prevent injury, improve performance, and help abate soreness.

There is much controversy in the sports world about stretching - how, when, and for how long should it be done? The act of stretching can lengthen muscles and increase the flow of oxygen and blood. If done improperly, it can create small muscle tears and soreness. Each position should be held for 2 seconds and the position can be repeated several times. Some people do not recommend stretching before a run, as "cold" muscles can be strained. Stretching after a workout while the muscles are warm can increase flexibility. Stretches to try would target the hamstrings, hips, quads, calves, gluteals, shoulders, and back.

I'm not going to attempt to describe stretches over a blog without pictures or video. Several gyms are now offering stretching classes. They are often quick 15 to 30 minute classes just for stretching. Yoga or pilates are other options. Websites, like www.runnersworld.com, have videos offering various stretching programs. Find what works best for you and stretch it out!

Next week - chaffing.

Happy running followed by stretching!
Jennifer