Pre Race Warm-up- Don't Stretch!

Researchers now believe that some of the more entrenched elements of many athletes’ warm-up regimens are not only a waste of time but actually bad for you. The old presumption that holding a stretch for 20 to 30 seconds — known as static stretching — primes muscles for a workout is dead wrong. It actually weakens them. In a recent study conducted at the University of Nevada, Las Vegas, athletes generated less force from their leg muscles after static stretching than they did after not stretching at all. Other studies have found that this stretching decreases muscle strength by as much as 30 percent. Also, stretching one leg’s muscles can reduce strength in the other leg as well, probably because the central nervous system rebels against the movements nytimes.com

MY COMMENT: Stretching before races is a familiar sight. They are usually the ones with the iPods.

Meridian Stretching

With the upcoming Olympic Games, I can't help but be in awe of Dana Torres, who at 41 years of age is again in the hunt for medals. Read her amazing testimonial about meridian stretching, a technique developed by Bob Cooley.

After 3 Olympics Games (winning 2 Golds, a Sliver and a Bronze), retiring from the sport after the 92 Olympics, and not swimming for seven years after that, I got the itch to give swimming another shot. I was 32 years old (which is ancient in swimming terms), but my heart was telling me to give it another try.

All I wanted to do was to be an alternate on the 2000 Olympic team so I could say I made a 4th Olympic Team. No American had ever swum in 4 Olympics so I knew outsider's looking in would think I was a long shot and absolutely nuts to try this. But it was my dream and I wasn't going to let anyone tell me I couldn't follow my dream, or at least attempt to.

So, I began intensive weight training, bicycle and running aerobic training, and massive pool workouts. I had a lot of catching up to do after having been out of the pool for 7 years. But, I was really having a problem with my body being extremely tight, especially my shoulders from the added 20lbs I had gained in the first 5 months of training. I had a lot of specialists helping me in my Olympic Quest, and I tried Pilates and stretched on my own, but nothing seemed to help until I met Bob Cooley. Without the flexibility training that Bob developed for me, I could have never accomplished the 5 Olympic medals I won in Sydney. This program literally transformed my body into an elite bio-mechanical swimming machine. His Resistance Stretching technique and The Meridian Flexibility System were my secret weapon to changing my first goal of making my 4th Olympic Team as an alternate, to being so successful at the Summer Games. Other swimmers would see me being stretched by Bob at meets and they all wanted a part of it. In fact, every athlete that I asked Bob to help with their flexibility also won Olympic Gold Medals. On a more personal note, though I have a hard time trying to express what I’m about to say, I know that Bob’s program single handedly developed me psychologically in very specific ways. With this mental edge, I felt personally unbelievable. There was no part of me that wasn’t improved. The wild thing about all this, is that Bob knew exactly what he was doing. Everyday he did different things to me. No matter what training I was doing, the stretching always made me feel like a million bucks. The joke on the deck’ was that the last person that was cared for and educated this way was the Last Emperor of China. I have never felt so good and laughed so much in my whole life. He has helped me set the stage for the rest of my life. What he has figured out about stretching no one knows yet. The world will give Bob the Gold. -Dana Torres

I wonder how many of our distance runners are aware of this technique?

New Stretching Study Underway

USA Track and Field is looking for runners interested in participating in a large scale study on pre-run stretching and injury prevention.

In order to join this study, you must:

be 13 years or older
be injury-free for at least 6 weeks prior to enrolling
be running at least 10 miles per week
be able to run for at least 3 months (the duration of the study)
be willing to commit (after being randomly assigned) to either pre-run stretching or no stretching for your running routine

Interested? Go to the USATF website to sign-up.

Does Stretching Help or Hurt Runners?

I knew Harry Wilson (Ovett’s coach) well, and John Anderson (Dave Moorcroft and Liz McColgan’s coach) very well indeed - and I listened as much to them as vice versa. For example, I separately asked them both - around the late 70’s - what place stretching and flexibility training had in their coaching - of Seb and Dave (Moorcroft) among others. And both said exactly the same thing. “Flexibility training makes runners go more slowly.” article by Pat Butcher on globerunner.org

MY COMMENT: Interesting! I still think flexibility gains importance the older you are- particularly in and around the hip area. I can't say first hand but I've read that Kenyans do plenty of stretching- doesn't appear to slow them down!

Hamstrung!

I've had tightness in my right hamstring for years. It's something that I just learned to live and run with. No pain, just tightness that on occasion feels tight enough that it throws off my bio mechanics on that side during hard running.

Recently I decided to attempt some electrical stimulation, heat, and stretching to loosen it up. Last night I had to shut down just short of 2 miles during a 5K time trial due to hamstring pain. It is still bothering me today but I was able to get in a 90 minute bike.

I don't think it's anything serious, but you never know. I probably overdid the stretching and have some micro tears in the muscle. I'll see how it feels tomorrow, but realistically I hope to be back running by Friday. The lesson? Don't do anything too extreme when it comes to stretching! Work into it gradually and don't force.

Gerard Hartman and Active Isolated Stretching

If you are a world class runner, then you've heard of Gerard Hartman. Hartman runs a sports injury clinic in Ireland "servicing international to world class athletes".
His most famous patient is women's marathon world record holder Paula Radcliffe. In the past 18 years, Hartmann has treated 53 Olympic medallists and is an integral part of Paula Radcliffe's backroom team .

Hartman uses a technique called Active Isolated Stretching (AIS)to improve flexibility and range of motion on his athletes.

According to Hartman, AIS accommodates a number of very important considerations. The body is put in the best anatomical position both to maximize an isolated stretch and to warrant safety. You hold each position for only two to three seconds; then you return to the start position and relax. -Dublin University Harriers and Athletic Club

The Whartons' Stretch Book is an excellent resource on the Active Isolated Stretching technique.

Running/Endurance Related Research

Omega-3 Supplements May Reduce Inflammatory Response To Exercise
These findings suggest that omega-3 supplementation decreases soreness, as a marker of inflammation, after eccentric exercise. Based on these findings, omega-3 supplementation (3,000 mg/day) could provide benefits by minimizing post-exercise soreness and thereby facilitate exercise training in individuals ranging from athletes undergoing heavy conditioning to sedentary subjects or patients who are starting exercise programs or medical treatments such as physical therapy or cardiac rehabilitation.  -Journal of Sports Science and Medicine


Effects of Dynamic Stretching on Energy Cost and Running Endurance Performance in Trained Male Runners
 There was no difference in the distance covered after quiet sitting (6.3 ± 1.1 km) compared with that for the stretching condition -Journal of Strength and Conditioning Research


Running Injuries - Changing Trends and Demographics
Running injuries are common. Recently the demographic has changed, in that most runners in road races are older and injuries now include those more common in master runners. In particular, Achilles/calf injuries, iliotibial band injury, meniscus injury, and muscle injuries to the hamstrings and quadriceps represent higher percentages of the overall injury mix in recent epidemiologic studies compared with earlier ones. Evidence suggests that running mileage and previous injury are important predictors of running injury  -Current Sports Medicine Reports

IT Band Syndrome:  The strongest evidence for an effective treatment comes from a prospective trial that emphasized correction of weakness in hip abductor strength. In this trial, of the 24 affected runners, 22 resolved symptoms by 3 months and a 23rd by 6 months, using a regimen of lateral leg lifts. (side leg raises)

Patello-Femoral Syndrome:  Treatment of PFS with orthotics now has relatively strong evidence (SOR A). This comes from recent prospective controlled trials, as well as several case series.

Achilles:  The best evidence for effective treatment of Achilles tendinopathy comes from eccentric exercise protocols studied by Alfredson et al. (stand with toes on a step, and slowly body weight using the effected leg). This type of rehabilitation led to the resolution of tendinopathy in most individuals with noninsertional injuries.


Carbohydrate-Protein Intake and Recovery from Endurance Exercise: Is Chocolate Milk the Answer?
...but present evidence suggests that CHO + Pro beverages may positively influence recovery under some exercise conditions, and chocolate milk is likely a good recovery beverage for lactose-tolerant endurance athletes.  Current Sports Medicine Reports



Aging and Factors Related to Running Economy

The results from this cross-sectional analysis suggest that age-related declines in running performance are associated with declines in maximal and submaximal cardiorespiratory variables and declines in strength and power, not because of declines in running economy.  Journal of Strength and Conditioning Research  (evidence that older runners could benefit from strength training!)

MY COMMENTS: Summary-Take fish oil daily, don't bother with dynamic stretching prior to running, drink chocolate milk after workouts, and stay strong! 

Stretching Exercises to Improve Your Running

(illustrations from www.easyvigour.net.nz/, www.the-fitness-motivator.com)

Unless you are a professional runner, chances are good that you don't spend much time on the other aspects of training such as stretching, drills, strength training and so on.

If you are looking for a few basic exercises that don't take much time, here is what I would recommend for flexibility- hamstrings, hip flexors, quads, and calf.

hamstrings- most effectively stretched by laying on your back and using a rope or strap to assist

hip flexors- if you google hip flexor stretch, you'll find several versions

quads (see picture)

calf- i like the Pro-stretch (pictured here), but you can do without by using a board or the more traditional wall push

Spend a few minutes a day on these 4 groups- preferrably after running or in the evening when you aren't rushed for time. You'll need to stretch other groups if you have specific problems that are related, i.e. iliotibial band, piriformis, low back pain.

Stretching Device Works For Runners Too

I just purchased one of these martial arts stretching devices. For around $20, I really like the stretch you can give hamstrings, low back, and adductors. The tension increases as you pull on the handle. Simple but very effective!

26 Tips for Marathon Training and Racing #10- Other Exercises

While running is very good for you, it's not an all-inclusive exercise. If all you do is run, eventually you'll end up overdeveloping some muscle groups (hip flexors, hamstrings) and under developing others (leg abduction/adduction, and upper body).

Over the years I've noticed these deficiencies becoming more pronounced. When I was younger, I could get away with just running and always felt strong. Now, I know which muscles need the most attention because I can feel it!

1. Weak Back- Neglected by most runners, I feel back discomfort during hilly runs. The fix is back extensions - I do mine on an exercise ball, locking feet under a heavy piece of furniture and resting my waist on the ball. I like to do light dumbbell reverse flys in that position also.

2. Hip Flexors- Mine are very tight. I like to open my hips and stretch the flexors using a standard yoga posture (seen here)

3. Tight Achilles, Lower Calf- Mine are very tight. Fortunately I have no problems but I can feel they need regular stretching with a Pro Stretch , by lowering heels carefully off of an edge or the standard wall push.
4. Upper body- I am weak! I do regular push-ups with push-up bars- only 1 set of 30 followed by another set of 30 arm curls with 15# dumbbells. If I had access to a pull-up bar I would be doing those along with overhead presses.

5. Weak Abs- I do the bicycle and reverse crunches.

6. Tight Hamstrings- Mine are tight and one that is weaker than the other, so I work it with standing curls using an ankle weight- 3 sets of 50. Evening stretching is mandatory.

7 Leg Abductors are weak- Side leg raises using the ankle weight solves this one nicely. I just have to make sure my leg is kept straight and parallel. This exercise is effective for reducing some of the strain on the IT band.

8. Quads are weak- I am a terrible uphill runner. I like the uphill repeats on a bike that I mentioned in #13.

9. Overall lower body weakness: I like the Hindu Squats for developing gluts, quads, and hamstrings. An overall great lower body exercise for runners.

My problem, of course, consistency with all of this. Sparkpeople.com is a great site with pictures of exercises you can do at home.

The bottom line: Don't neglect muscles that never get used, and stretch the muscles that get used the most. Focus on the muscles that you know are a problem. Establish an alternating routine that takes a few minutes a day, and work one set of muscles every other day. Stretch every night!

(c) Dave Elger 2008, All rights reserved.

Stretching Before Running

The most significant risk factors for injury were a history of chronic injury or recent injury in the past four months, and a higher body mass index (a measure of body fat based on height and weight).

In addition, the runners found that starting -- or abandoning -- a pre-run stretching regimen was more hazardous than just sticking with a usual routine.

-yahoo health

My comment: Don't make any sudden changes in your normal routine!

Heel Pain Update- Run or Lay-Off?

Two weeks I "ran" 30 very easy miles without too much trouble. Last Sunday I decided to test my heel a little and pushed it to 7 miles in 2 runs. On Wed I replaced the usual jog with 20 minutes of almost normal pace x 100 meters, jogging back and going again. While I ran pain free, both of those workouts seemed to flare up my heel pain more than usual later in the day.

Today is Sat and my foot is feeling OK so I did a slow 5 miles on frozen dirt, taking nearly an hour. I didn't notice any discomfort at all until I was 4 miles in.

I've come to the conclusion that to beat this I need to be more focused on treatments such as ice and stretching. I'm staying away from the jump rope (any ballistic trauma like that is not a good idea) and anything fast. I'm also ordering some different inserts (Powerstep Original).

I've been using Superfeet, but I am becoming more convinced that I need additional cushion and slight elevation to relieve stress on a heel spur (I had an x-ray on my left foot in 2002- rereading that radiology report revealed "a prominent plantar calcaneal spur."). I've had no recent symptoms in the left, but suspect I may have that same condition on my right foot as well.

Recently I inserted some slim heel pads with the Superfeet, and while it may be my imagination, I think I've noticed a difference. I'm icing, stretching, and have quit rolling the golf ball under the sore spot. I'll also refrain from any runs beyond 4 miles.

Call me stupid, but I'm determined to beat this without a total layoff from running.

Additional information and reviews on Powerstep here:

www.powersteps.com/
www:heelspurs.com

Heel Drop Achilles and Calf Stretch

I've been doing this one recently 4 x a day- each time that I take Sumo out morning and night, plus on the way back. The first few times I could tell immediately that I had neglected this key group for way too long- I felt extreme tightness back there that is now finally starting to show some improvement.

The only difference for me is that I have found a curb with a wall directly in front for balance suppport, enabling me to stretch both legs at once. Does it ever feel good!

If you are like most runners that neglects stretching, if nothing else get in the habit of stretching your calves and achilles.


You can also purchase a single or double Pro Stretch device (pictured above) to keep handy at work or home so you use it regularly.

Treatment for Plantar Fascitis

Grasp the toes of your painful foot and bring your ankle up and your toes up. Place your thumb along the plantar fascia and rub it to stretch it. The fascia should feel like a tight band along the bottom of your foot when stretched. Hold the stretch for 10 seconds. Repeat it 10-20 times for each foot. Dr. Furia and Dr. Judy Baumhauer, orthopaedic surgeon and president-elect of the American Orthopaedic Foot and Ankle Society (AOFAS) recommend that this exercise be performed initially in the morning, before getting out of bed and after any long periods of sitting. If there is a sharp pain in your heel when getting up, a stretch should have been done before standing or walking -stonehearthnewsletters.com

MY COMMENT: At 2 and 4 month follow-ups, 65 percent of patients who performed the plantar fascia-specific stretch reported total satisfaction with treatment or satisfaction with treatment with minor reservations. Even though 35% continue to suffer, stretching is a must in treating plantar fascitis. I suffered from heel pain for a year, and seemed to have finally gotten over it, I think, through regular calf and foot stretching (note in the study subjects were instructed to stretch 3x day) and wearing Sketchers.

Personal Marathon Training Update

My training ground- Robin Hill Park-about 2 miles from my place- has beautifully groomed trails like these- the picture on the left is Olympic Discovery Trail where I do my 800 meter repeats and long runs. A 1 mile jog to the trail, which runs about 30 miles in length, is great if you don't mind out and back. I love the fact that blackberries are plentiful along the trail!


I am currently in the middle of preparing for the Seattle Marathon Nov 30- based on the reviews I read in marathonguide.com, Seattle is not my first choice for a race but the schedule is perfect timing and Seattle is just a short drive away. Weather could be a big factor, along with hills

I am putting more effort into my preparation for this one than my 5 other 2008 marathons- spending more time on pavement allows for a quicker training pace. Last week I had 2 days of 17-18 miles,with a 3rd at 14-15. Yesterday I finally got around to my 800s, feeling pretty good with 6. I am also getting in an hour on the bike on easy run days. I am even stretching some at night!

One problem- I am missing hills here in Sequim- I don't like the idea of driving to workouts to find them. Today I did 3 x 60 sec of uphill trail in gorgeous Robin Hill Park- if I do them frequently enough that will have to do. I am nursing some slight discomfort in my left achilles so have to watch it anyway on hills.

It's no secret that I want to break 3 hours- last year 2 hr 27 was the winning time at Seattle and 40 or so were under 3 so I have to believe it's reasonably fast unless we get some nasty weather.

Note: Mark down June 7 on your calendar -The Olympic Discovey Trail serves as the route for the North Olympic Discovery Marathon- Sequim to Port Angeles. The reviews of runners who have done this race rate it as one of the best!

Tiger Woods- "I don't bench"

Czaban noted the terrific shape Woods was in compared to other golfers and asked what he bench-pressed.

"I don't bench," Woods said. "Period."

Czaban asked what he did to develop his chest.

"I might do some flies," Woods said. "Chest press or flies. But it's more of a stretching exercise than a building exercise."

Milwaukee Journal Sentinal Sports

Marathon Training Update Apr 21

19 mile run in 2 hr 39. Felt some discomfort pain in my left (good) hamstring. I have not been stretching that one so I think it's from yesterday's tempo run. I took it very easy on this run and felt ok all the way.

Easy Run- July31

Ran the dogs for 90 minutes on the trails today- nice and easy. The name of the game is flexibility, and I don't mean stretching. I found out today that I may have a scheduling conflict and will miss the 5K next week at the US Masters.

Nothing definite yet- if I knew for sure I would race this weekend and take a short run tomorrow, otherwise I plan to run hard.

Hopefully I will find something out early tomorrow.

Running Myths!

Periodically I scan the World Famous Message Boards on the popular running website Letsrun.com.  Recently one titled "What are some of the biggest running myths" caught my interest.

My favorite running myths:

You should always breath in through your nose and out through your mouth.

Runners with longer legs have an advantage.

Electrolyte replacement during a marathon somehow eliminates cramps, prevents hyponatremia, and improves performance.

You can freeze your lungs running in winter.

You'll catch a cold running in wet, cold weather.

Expensive shoes will reduce injuries.

Stretching prevents soreness.

Running will ruin your knees.

Your body switches over to burning fat after 30 minutes.

 

Post Marathon Recovery

It's been 9 days since I ran the Napa Valley Marathon, and today is the first decent run I've had- 1 mile with Sumo, then a good pace for 7 miles, with a 1 mile cool-down. I felt pretty good hitting sub 7 minute miles coming back.

There is no secret to marathon recovery- rest. Unless you are a member of the marathon manics, there should be no rush to resume your training. In fact, the faster you try to come back, the more suseptible you'll be to injury or illness. The 1-2 weeks following a marathon should be reserved for nothing more than a little cross training and some light jogging if that. From personal experience, 6 days is about the average length of time that I stay away from running all together.

Recovery is an important time to continue your efforts to ward off illness. I came down with a cold just 2-3 days following the Seattle Marathon in November. Continue to take a good antioxidant supplement and wash your hands frequently.

I like to take time during this recovery to analyze what I did right and what I could do different in order to run better next time. I did plenty of long tempo runs and interval workouts, and as a result those 6:30 mile splits through 15 or so felt very comfortable.

What could I do to improve? A few longer runs. My longest workouts leading into this race were 2 hours give or take (not counting a 1 mile warm up). I think I might benefit from slowing down and going longer, like 20 miles every other weekend.

I am also going to give evening stretching more of a priority. I think it's clear that the older you get the more you need to stretch.

(c) Dave Elger, 2009, All rights reserved.