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The 22-day Earned Runs 2023 Thanksgiving Turkey Trot Preparation Plan is a day-by-day schedule designed to help last minute participants train to cross a finish line injury free on November 24. It’s not a traditional 12, 10, or 8-week long program that promises to turn “couch potatoes” into runners.
The purpose of this plan is to allow those who hope to join in the fun of this event by alternating walking and running intervals. Individuals should be actively walking at least 15 minutes in one session regularly and feel ready and able to run for a duration of 1 to 5 minutes at a time. This plan introduces novices to warm-up (MYRTLs) and cool-down (post-run stretches) routines, a self-massage technique (foam rolling), and one core strengthening exercise (dead bug). There are many other routines, techniques, and exercises that benefit runners and walkers and improve performance. But as some followers have commented, 22 days is not enough time to comprehensively train! A hidden plan purpose is to excite some to continue training after Thanksgiving Day, as confidence and competence is built over just these few weeks, and the process is enjoyed as much as the race. The less discomfort, the greater the ease with which each day’s workout will be accomplished, thinks Earned Runs, and the more enjoyable the experience. For this reason a few training practices are being introduced to smooth the way. So, what’s a MYRTL and what is it doing on a training plan? “MYRTLs” is the nickname used by coaches and trainers for a series of hip-girdle mobility moves designed to loosen hips made stiff by lots of running, lots of sitting, and by lots of both! The mechanism behind the utility of such moves, according to coaches/trainers that promote these routines, involves a process called “imbibition”. Because cartilaginous and other tissues that contribute to hip joint structures are avascular*, hydrating fluids are not delivered to them through blood vessels (like in most other body tissues) but are forced into them by movement. The tissues imbibe or “drink” the fluid which fills the joint space. MYRTL moves enable imbibition, they say, kind of plumping and “juicing” these tissues, such that they can provide cushioning and allow smooth joint movement. Each Individual MYRTL move forces fluid in a different direction within the joint space. I’ve yet to find scientific references that address the athletic aspects of this teaching. However, my hip movements seem to be much improved from personal experience (discussed below) with MYRTLs after a significant strain. I continue to perform MYRTLs before workouts, and after roughly 10 years, haven’t noted adverse effects. And have no problems getting on and off my fat tire bike! The links below demonstrate how to perform a routine before you head out to train. Enjoy mastering MYRTLs and becoming an athlete as you train. RUN & MOVE HAPPY! MRYTLs Demonstration by Wolf Creek Track Club USATF Registered Coach Brandon Wise https://www.youtube.com/watch?v=nmHjMCN0nx0 Runner’s World Australia and New Zealand demonstration: https://www.youtube.com/watch?v=Mj8uZ1Qtx3M *Anatomy, Cartilage (Stat Pearls) https://www.ncbi.nlm.nih.gov/books/NBK532964/ FYI Below is part of a previous post on this topic: “DISTANCE RUNNERS DEVELOP STIFF HIPS, AS DO PEOPLE WHO SIT A LOT. In the former group, tightness or stiffness of the hip joints is caused by the repetitive movement of endurance running combined with weak gluteal muscles, according to an article from Athletico Physical Therapy on hip flexor stiffness. The article also indicates that in people who sit a lot stiffness is, “well, caused by sitting a lot.” I noticed my own hip stiffness after taking a new bicycle out for a long ride in the early spring years ago. Back then my weekly running mileage was the most it had ever been. I had attempted to lift and swing my right leg back and over the bike seat to dismount. The move was difficult and required my leaning the bike very close to the ground to lower the seat height enough to clear it with my leg During the dismounting motion I felt a sudden painful pull. Oh, oh! Five months of rest was required to recover from whatever happened in my right hip area. After the injury resolved I noticed that maneuvering one leg over any low barrier, like a chain fence or wall, still required special effort. I worried about incurring another injury and decided to seek professional help. As a result, clams, leg raises, and other hip strengthening, mobility, and balance building exercises became a part of my daily/weekly routine about 10 years ago. At the time, I was told gluteus medius strength must be addressed, as this muscle helps to stabilize the pelvis during forward running and weaknesses or imbalances can lead to knee and other joint problems. And that a mobility routine would loosen my stiff hips. “MYRTLs” is the nickname used by coaches and trainers for these hip-girdle mobility moves. Much later I learned that MYRTLs act to hydrate joint tissues, helping to prepare cartilage, ligaments, and tendons for smooth running. Coaches and trainers commonly prescribe hip mobility routines to runners for the purpose of “juicing the joints” (in Coach Jay Johnson's words) in preparation for workouts, often combining them with exercises that build hip muscle strength.”
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BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device. AuthorEARNED RUNS is edited and authored by me, runner and founder. In 1978 I began participating in 10K road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health and longevity. Archives
November 2023
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