Prepare To Run, As Karl Metzer Must Have For His 2000 Mile Run

Whether you are running 2 miles or almost 2000, the preparation is similar and important aspects should be considered.  Karl Metzer, an Ultra-marathoner extraordinaire, is currently crossing the country from Sacramento, California to St Joseph, Missouri along the Pony Express Trail on its 150th anniversary.  As he crosses through Utah, I thought it appropriate to focus on preparations that would be necessary for such a run (and any run to a lesser extent).

My recommendations would include:
       - Fluid => Important to keep the fluidity of the blood and reduce lactic acid build-up in the muscles.
       - Food => With high nutrient values at rest intervals and even throughout the run.
       - Shoegear => As a runner, shoes should be replaced every 400 miles.  He will be using many pairs of shoes.
       - Running Gear => Whether the shirt, shorts, jacket or hydration/nutrition belt, the proper gear can reduce injury and protect against unforeseen running risks.
       - Support System => We all need support in our running, and his support system must be robust.

Run smart and run safe through these careful preparations for your run. 



Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com

When Should I Run Again After A Fracture?

As a runner with a 5th metatarsal fracture, I understand the desire to return to running.  This type of fracture doesn't just hurt physically, but interferes mentally because you may need to cancel your race and can't get the runner's "high" that comes with a nice run.  In fact, runners often get in a hurry to get back and can cause additional injury from not waiting until the appropriate time to return to running. 

With this thought in mind, and while currently only 2 weeks into the healing process, I thought it would be useful to discuss how I will be transitioning back to running.

- Pain is improved can I run?  Depending on the extent of the fracture, pain can significantly improve and sometimes resolve at 2-3 weeks, with most fractures being painfree at 4 week.  Although painfree is a good sign it is not a guarantee that healing is complete and running can be initiated.  I am 2 weeks into a fracture and have a painfree foot (finally).  My x-rays, however, show a fracture that is still healing.  If I were to run too quickly, I could create a situation requiring a return to cast or boot and possibly even surgery.

- What is the most accurate indication of healing?  Bone healing, as with fractures, is usually confirmed on x-ray.  If the x-ray shows sufficient callus formation across a fracture, the area is healed.  This means the bone is stable and reinjury risks are decreased.  I wll therefore be confirming healing on x-ray and only start running after the bone is visibly healed on x-ray.  I want to get back to running painfree, and will not rush it for that reason.  I plan for years of running, not just one more race, etc.

- How do I get back to running?  The best way to get back to running is to do it slowly.  You have been limited activity for 6-8 weeks and should take twice to 3 times that (at least) to get back to where you were.  Start slow, preferrably on a surface that will protect you from reinjury.  As I transition back (hopefully in 4 weeks), I will be running upto 1 mile only for the first 3-5 days, and then start progressing slowly back to my normal running routine.  Again, I will take close to 12 weeks to get back to the point where I am ready to train for a marathon.  This will preclude me from running my marathons this year, but will allow me to run many marathons to come.

Just like you use care in training to not under or over train for any particular event or race, you should use care to not progress to soon or too quickly back to running after a fracture.  Your body will thank you!

Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com

Second Marathon, Three Months After First

After running the Salt Lake Marathon in April, I am now training for the Utah Valley Marathon in June. My goal is to run multiple marathons this year and to document any changes in running technique, nutrition and even recovery techniques to help other runners compete at a higher level. I therefore want to document the changes I have made while training for my second marathon (in hopes of speeding up the second marathon):



1. Running more hills. Although I was ready for the first marathon, I felt I didn't have enough hill training. I even recently ran a 16 mile run "up the mountain" in our area. It is a course that allowed me at least 9 miles of uphill running at a pretty significant incline. The goal was to produce more hill strength and decrease my deceleration up the hills.



2. Changing my nutrition level. I often get distracted during the day and don't eat as well as I should. Good nutrition on a regular basis helps muscles recover quicker and provides more energy for even those short runs.



3. Changing the course. I have found I enjoy the runs more when I see something new. Any goals I have had to run a course have been accomplished during this process. (ie Run to my sister-in-laws home in Saratoga Springs (a 15 mile run one way), or Run Suncrest (a 7 mile hill up the mountain)). I have had some great runs and enjoyed the changes.



4. Run because I want to. Some days it may be necessary to take the day off from running. My feeling is that you don't ever run because you "need to", but instead because you enjoy it and want to. I still love to run while training for this second marathon.



These are what I am currently doing to improve my runs. I hope this helps others who are considering running a second marathon (or third) during a single season.



Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com