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
Showing posts with label running preparation. Show all posts
Showing posts with label running preparation. Show all posts
Thursday, September 30, 2010
Monday, August 23, 2010
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
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
Tuesday, May 12, 2009
Proper Running Technique For Hills
I was talking on Sunday with a runner who is training for the Wasatch Back Relay and has been running without difficulty for months. Recently she has been runnning hills and is trying a new hill running technique taught at the local Rec Center and has started having leg pain (shin splints). The cause of this new pain is improper running of hills, as this instructor told the runner to turn their upper body sideways and push up the hill (after they start getting tired) with almost a side step running technique. Whether you lead with your right shoulder or left shoulder, the technique is biomechanically unsound and caused her current overuse injury. I will therefore give my recommendations for hill running:
1. Hill running should always be a part of training, as the running of hills improves your mental attitude (you believe you can) and increases conditioning. Many studies have shown improved performance in races from running hills as part of your training.
2. Run up hills utilizing the same energy as on flat ground. Instead of "attacking" hills, I recommend running at the same energy expenditure, meaning slightly slower with shorter steps. This will allow you to reach the top of a hill without being short of breath and permit you to return to your pre-hill speed (often passing many runners that overexerted on the hill).
3. Use proper running technique. As you run, arms should swing at your side toward the front and back. Never allow arms to swing across the body as this reduces efficiency of running and interferes with proper swing of the legs. Legs should move straight forward (not to the side, not crossing).
4. Arm swing should be shorter and lower. By less aggressive arm swing, you are keeping the legs closer to the ground allowing better propulsion up the hill.
5. Set mental goals as you move up the hill. A majority of hill running is mental (as is most running) and setting short goals helps keep you moving up the hill. Don't allow the hill height to win by thinking your not moving very fast. I don't like to stop and walk when running, therefore I break hills into little sections and countdown the sections as I complete a long or difficult hill.
Uphill running can be a great addition to any running, and can provide you with an edge when racing. Run smart and keep running...
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
1. Hill running should always be a part of training, as the running of hills improves your mental attitude (you believe you can) and increases conditioning. Many studies have shown improved performance in races from running hills as part of your training.
2. Run up hills utilizing the same energy as on flat ground. Instead of "attacking" hills, I recommend running at the same energy expenditure, meaning slightly slower with shorter steps. This will allow you to reach the top of a hill without being short of breath and permit you to return to your pre-hill speed (often passing many runners that overexerted on the hill).
3. Use proper running technique. As you run, arms should swing at your side toward the front and back. Never allow arms to swing across the body as this reduces efficiency of running and interferes with proper swing of the legs. Legs should move straight forward (not to the side, not crossing).
4. Arm swing should be shorter and lower. By less aggressive arm swing, you are keeping the legs closer to the ground allowing better propulsion up the hill.
5. Set mental goals as you move up the hill. A majority of hill running is mental (as is most running) and setting short goals helps keep you moving up the hill. Don't allow the hill height to win by thinking your not moving very fast. I don't like to stop and walk when running, therefore I break hills into little sections and countdown the sections as I complete a long or difficult hill.
Uphill running can be a great addition to any running, and can provide you with an edge when racing. Run smart and keep running...
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
Friday, April 3, 2009
Final Preparations For A Marathon
I am two weeks away from the Salt Lake Marathon, and I am once again reviewing my preparation. What am I doing to ensure that I am running the race correctly, to protect my health, avoid injury and compete at a good level? Here is the thought process I undergo as a physician specializing in foot and ankle health.
Physical Preparation
Physical preparation starts months to years before the marathon and must include regular running with increasing endurance. You can't physically prepare for a marathon if you are not consistently running and able to increase your distance to near marathon distances (20-22 miles are recommended). During the week, longer runs can be split between two runs in the same day (10 miles can be run as two runs of 5 miles in the same day), but at least one long run must be done each week. The advantage of splitting some longer runs into two is decreased chance of injury from stress fractures or other running related injuries.
As you move closer to the race, the training should continue, but be modified to allow full muscle strength and full body preparation for the run. A marathon, due to adrenaline and competition, will usually be faster and harder on the body than other runs. This is what brings the runners high from such a long run.
Therefore, at this time, I am ensuring regular runs with some modification of mileage to protect my body during these last 2 weeks. I am also doing what I can to eat right (regular, healthy, energy rich foods), sleep good at night and trying to avoid sickness that could interfere with the functioning of my lungs. I am doing what I can to be physically prepared.
Mental Preparation
I am still strongly of the opinion that the most important preparation for a marathon is mental. As part of the physical preparation, you get to the point where you believe you can complete a marathon. During any given run, there will be times that are hard and times that are less hard. If you believe you can do it, you will.
Often when I am running I will hit what many call "the wall" and just tell my body that it is not an option to stop running. I run because I can and mental preparation keeps legs moving when the muscles ache, the lungs are tired and the body is ready to stop. This mental attitude is the key to running distances, running hills and even starting a run when the desire may not be there.
I feel that I am mentally prepared, but it is a constant process. My goal is to "run and not be weary, walk and not faint." Mental attitude definitely helps.
Correct Equipment
With all the physical and mental preparation, injury can occur in a 26.2 mile run easily if poor equipment (or even worn out equipment) is utilized. Things to consider are the shoe, and what clothes will be worn for the run.
With shoes, mileage over 300 - 400 miles will wearout a shoe. A new shoe, however, should also not be worn without a breakin period. I plan to use a good shoe that has participated in about half of my training. This shoe, however, will be replace before my next marathon.
Clothing choice is more variable. What will the weather be like? How will you limit rubbing that can cause soreness throughout a run? What will you do to limit sunburn or other discomfort during the run? Will you wear a hat? Whatever the clothing choices may be, it is important to train with these clothes, even utilizing them on long runs to ensure that you are able to enjoy the 26.2 miles without interruptions from the clothing you wore (or didn't wear).
I can truly say that I am excited for this marathon and I am doing everything in my power to be prepared for this run. Besides I have already registered for other marathons that I must be ready for also...
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
Physical Preparation
Physical preparation starts months to years before the marathon and must include regular running with increasing endurance. You can't physically prepare for a marathon if you are not consistently running and able to increase your distance to near marathon distances (20-22 miles are recommended). During the week, longer runs can be split between two runs in the same day (10 miles can be run as two runs of 5 miles in the same day), but at least one long run must be done each week. The advantage of splitting some longer runs into two is decreased chance of injury from stress fractures or other running related injuries.
As you move closer to the race, the training should continue, but be modified to allow full muscle strength and full body preparation for the run. A marathon, due to adrenaline and competition, will usually be faster and harder on the body than other runs. This is what brings the runners high from such a long run.
Therefore, at this time, I am ensuring regular runs with some modification of mileage to protect my body during these last 2 weeks. I am also doing what I can to eat right (regular, healthy, energy rich foods), sleep good at night and trying to avoid sickness that could interfere with the functioning of my lungs. I am doing what I can to be physically prepared.
Mental Preparation
I am still strongly of the opinion that the most important preparation for a marathon is mental. As part of the physical preparation, you get to the point where you believe you can complete a marathon. During any given run, there will be times that are hard and times that are less hard. If you believe you can do it, you will.
Often when I am running I will hit what many call "the wall" and just tell my body that it is not an option to stop running. I run because I can and mental preparation keeps legs moving when the muscles ache, the lungs are tired and the body is ready to stop. This mental attitude is the key to running distances, running hills and even starting a run when the desire may not be there.
I feel that I am mentally prepared, but it is a constant process. My goal is to "run and not be weary, walk and not faint." Mental attitude definitely helps.
Correct Equipment
With all the physical and mental preparation, injury can occur in a 26.2 mile run easily if poor equipment (or even worn out equipment) is utilized. Things to consider are the shoe, and what clothes will be worn for the run.
With shoes, mileage over 300 - 400 miles will wearout a shoe. A new shoe, however, should also not be worn without a breakin period. I plan to use a good shoe that has participated in about half of my training. This shoe, however, will be replace before my next marathon.
Clothing choice is more variable. What will the weather be like? How will you limit rubbing that can cause soreness throughout a run? What will you do to limit sunburn or other discomfort during the run? Will you wear a hat? Whatever the clothing choices may be, it is important to train with these clothes, even utilizing them on long runs to ensure that you are able to enjoy the 26.2 miles without interruptions from the clothing you wore (or didn't wear).
I can truly say that I am excited for this marathon and I am doing everything in my power to be prepared for this run. Besides I have already registered for other marathons that I must be ready for also...
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
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