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'WHAT ARE YOU DOING ON YOUR SUMMER VACATION?
[updated from May 15, 2016] The 18th and last week “Half Marathon + ‘SAINTS DAYS’” Training Plan, which spanned January to May, has nearly been completed. Participant runners will have accomplished their long-distance goal races soon, and be in recovery mode for 2-3 weeks. WHAT’S NEXT? I tend to feel happy but a bit let-down after finishing such a long training plan. The feeling is comparable to the famous “show-hole” that’s was made fun of on a TV ad last year. https://www.ispot.tv/ad/Aw_U/amazon-fire-tv-show-hole. Both running-holes' and 'show-holes' are nothing to laugh about (well, maybe just a little). They are periods of time in which our schedules are perhaps uncomfortably wide open and there isn’t a programming slot or a workout to which daily or weekly activities are anchored. As much as there was to complain about getting in every weekend’s long run, not having it to do now creates a void. Many elementary school children and their parents must deal with a wide-open summer annually. Some elect to register for summer music, sport, or theater camps to help break up the long stretch between June and the end of August. And enjoy a family vacation. High school and college students take summer classes, enroll in travel-abroad study programs, or find jobs to earn extra spending money. Remember that feeling when your friends had plans to go away or were lucky enough to be occupied with fantastic activities, and your entire summer promised to be a boring blank. The problem with running- and show-holes is that they both appear just as the summer begins, a time many of us associate with fun and enjoyment of the outdoors. That’s not to say we shouldn’t be happy to relax in the sun and not have every day planned weeks in advance. Lack of planned fitness activities can lead to anxiety about exactly how to enjoy these “carefree” days. It’s an effort to come up with novel recreational opportunities daily/weekly on the fly. Without a plan, at summers end there’s potential for disappointment when, in retrospect, nothing fun, exciting, or mildly awesome took place; nothing that would help write that elementary school report about summer’s happenings. Parents no longer worry about our summer schedules; we haven’t been signed up for little league baseball, day camp, vacation bible school, the local pool’s swim team, weekly arts and crafts hour at the neighborhood park, or night-at-the-museum sleepovers. It’s up to us to make summer the magical time we dream it can be. Earned Runs suggests that to fill a ‘running-hole’ you consider planning activities that represent ‘challenges’ to your usual routine. For example, if summer is a time usually spent training for a yet another goal long distance race in early fall, spend this summer racing frequently in a series of fun vacation-style 5Ks and 10Ks. Train just hard enough to be prepared after summer to build-up to that longer goal race in the mid-to-late fall. Follow a relaxed schedule that allows you to compete at those short race distances and enjoy the special places you visit. Search for scenic small town events with fewer rather than larger participant numbers, and in which last-minute, on-a-whim registration is possible. Or, train for a middle-distance bicycle tour or hiking adventure. Attempt to become a morning runner, if night time, after- work or school runs are becoming difficult to make. Join a running group that regularly holds beer runs. Take strength workouts to the beach or park, in the hours of the day before the crowds arrive; bring a few different weight dumbbells and use benches and picnic tables to perform various exercises. To simultaneously FILL THE ‘SHOW-HOLE’, try audible books. You can listen as you run, hike, cycle, or exercise. The “Game of Thrones” books by George R.R. Martin contain so much more intrigue and detail than the HBO series; it will prepare you for the new season that starts in July. Let the famous reader Jim Dale take you through all the Harry Potter books. “Read” the classics of Hemingway, Fitzgerald, and Twain this summer. Just as in your exercise life, you can challenge your entertainment routine as well. RUN HAPPY! https://www.ispot.tv/ad/Aw_U/amazon-fire-tv-show-hole
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NOT ABOUT DEPRIVATION AND DENIAL “8 Foods That Are Surprisingly Good For Weight Loss” by Sidney Fry, MS RD for Under Armor’s MyFitnessPal.com blog caught my attention. “Losing weight doesn’t always have to be about deprivation and denial.” The article begins. “In fact, it shouldn’t be. Successful, sustainable weight loss is far more attainable when you focus on the quality of food rather than the quantity. Eat wholesome, nutritious, (and even calorie-filled) foods and you’ll be far more satisfied and content on less.”
Fry provides the rationale behind the catchy title, why these specific foods, which you might have previously avoided, can be quality additions to your sustainable weight loss diet. Whole milk dairy/bottom line: avoid products with added sugars Nut Butters/shopping tip: don’t buy reduced fat types Pasta/pro tip: use whole grain if you can Eggs/bonus: cook in olive oil Dark Meat Poultry/portion tip: control sizeby eating thigh Red Wine/bottom line: small serving only Coffee/cup of advice: black coffee only Dark Chocolate/buying tip: find 70% cacao or higher type (NOTE from Earned Runs: check the baking goods aisle for high % cacao dark chocolate mini-chips; they are easier to incorporate into trail-type mixes, and make snacking on a small portion more enjoyable) It’s a nicely written piece with insightful advice. Enjoy shopping for and eating items that you might have crossed off your list. RUN HAPPY! http://blog.myfitnesspal.com/8-foods-surprisingly-good-weight-loss WEEK 18 HALF MARATHON +’SAINTS DAYS’ TRAINING PLAN STARTS. This is the very last week of the full plan. Congratulations to everyone who made it to this point or who ran their race yesterday, today, or the previous weekend. You committed to train for a long period of time, and persevered! YAY FOR YOU; WAY TO GO!
Make final nutrition, gear, and travel preparations for this upcoming weekend’s race and be sure to develop and follow a recovery plan. If you'd like to run instead of walk the day before the race, do so, but keep it short (20 minutes) and moderately intense, not race pace. Have fun and be confident. You can do this. RUN HAPPY! YES, THE 2017 BOSTON MARATHON IS IN THE HISTORY BOOKS. Is it too early to be inspired to run your own 2018 race that day (OR ANY OTHER RACE, ANY OTHER DAY), even if you cannot qualify, have no hope of covering that distance anywhere/anytime, cannot travel, or aren’t even running now? Read on to learn why it's not.
I happened upon this article ”How I Came To Run the Boston Marathon in Prison on a Treadmill” recently, written in December 2016 for Runner’s World by Keith Giroux. The story, told by the then imprisoned runner in the first person, embodies what Earned Runs preaches: design your own race (and use Earned Runs bibs to help, which he would not have been able to request online, even if he had known about them). This Massachusetts inmate’s treadmill event occurred in April 2016. The article tells how Giroux became inspired to start running, then inspired by a prison clinician to run ‘his’ Boston Marathon at the same time as the spring classic. But without running shoes, and almost without a water bottle! There were so, so many issues that presented obstacles to his goal of running the 26.2 mile distance. It was exhausting just reading about the difficulties he encountered before receiving permission to and then while running 4+ hours consecutively on a machine that would shut down automatically after each hour for safety reasons. It’s a long article. But definitely worth reading in detail. Considering the freedoms possessed by those of us on the ‘outside’ to prepare for and compete in races, we have no basis on which to complain about the inconveniences or toughness of our training regimens. Earned Runs bibs are perfect for runners who wish to participate in the spirit of an event and especially if they don’t face the issues raised by incarceration, like Keith Giroux. Request bibs for training inspiration and for racing “in spirit’ in a far-away event. RUN HAPPY! http://www.earned-runs.com/request-bibscontact.html http://www.runnersworld.com/other-voices/how-i-came-to-run-the-boston-marathon-in-prison-on-a-treadmill “The Surprising Truth About Fasted Cardio: Is it beneficial to fast before working out?” by Kristina LaRue RD, CSSD, LDN for Under Armor’s MyFitnessPal blog.
According to the article, if you’re a performance-minded athlete who wishes to “improve metabolic efficiency, or a greater utilization of fat for fuel” by ‘training low’ with reduced glycogen stores, it may be a worthwhile strategy. These training adaptations occur slowly and, at the time of competition when glycogen stores are replenished and high, have been show to be of benefit to athletes. The author references several nutrition experts, who provide very useful information. It’s a good read. Some runners, like me, might frame this question differently, wanting to know if it’s cricual to eat breakfast or at least a snack before running or working out. If discofort results from exercising too soon after eating, such a step can add about 30 minutes to a pre-activity ritual. That extra time can be the difference between a completed and a skipped workout, especially when time is short. So the RD’s (Registered Dietitian) answer is perfect: “it depends” says LaRue. There are several situations in which, she writes, eating a carb+protein mix meal prior to workout is recommended:
“ Keep in mind these fueling recommendations are geared toward serious athletes with intense training regimens and performance goals. When exercising moderately for fitness benefits, it may not be necessary to follow the same guidelines” As I interpret these guidelines for my own purposes, based on personal experience, an early morning run or strength workout of less than an hour duration doesn’t need a pre-snack. If I plan an intense strength session with weights, a strenuous endurance activity of more than an hour, or a combination of both, a pre-fuel is a good idea for me. Part of the decision depends on whether I’ll have immediate access to a quality meal/snack after the session. If not, better to eat beforehand. Also I’ve noticed that taking a high protein snack (spike) at bedtime leaves me less hungry upon waking. Each person will need to test these strategies for her/himself in a safe way. The article goes on to discuss “fasted cardio” for the purpose of weight loss. Again, LaRue says the usefulness “depends” on several factors, that boil down to the issue of overeating in response to skipped meals. Any practice that leads to eating more food later in the day is not going help with losing weight. If performance is not the main goal, consider delaying a quality breakfast until just after your workout. Have it all ready/prepared to eat before you set out. If this practice safely prevents you from bailing-out on your exercise plans, it’s a smart one. RUN HAPPY! http://blog.myfitnesspal.com/is-it-beneficial-to-fast-before-working-out RECOVERY PLAN If you are following the Earned Runs Half Marathon +’SAINTS DAYS’ Training Plan, you will need to think in advance about RECOVERY after running the 13.1 mile distance race.
There is wonderful advice on this topic, provided online by very experienced trainers and coaches. Some comes as math-style calculations demonstrated with graphs. Other advice calls on runners to listen to their bodies. There are various articles describing 7 tips, or 3 steps, or several stages of recovery. It’s a bit confusing if you rush through the titles and paragraph headings only, and don’t read the details. Most of the advice is similar and common sense. But it’s doesn’t come automatically to runners, and only seems ‘common’ to you if you have experienced a few races and recovery periods. At the end of this discussion there are links to the articles used for this post should you want more details from a particular expert. The advice generally covers 2 PERIODS of time after the race: 1) Immediately after finishing and later the day of the race 2) Days and weeks later IMMEDIATELY AFTER CROSSING THE FINISH LINE: Your thoughts should be centered on hydrating and eating something (a mix of protein and carbohydrates) to replenish fuel stores and help begin the process of healing damaged muscles and soft tissues. It’s best to prepare something before the race and keep it in a car or a checked bag. Leaving this to chance or to race organizers has resulted in disappointment in some instances in my experience. Earned Runs suggestions:
Shortly after eating, an easy cool down run is recommended. Other measures that can be taken a bit LATER IN THE DAY include: - “Cooling” with ice baths or refreshing cool pool as needed, - Massage or yoga session offered at the race, - Foam rolling, - Compression apparel The remainder of the day should be restful; use this time to celebrate your achievement and critically assess your performance in a positive light to help with future training and races. Kristin Gustafson advises runners that they might experience an emotional reaction, which has a physical basis (post-endorphin release); a feeling of let-down is not unexpected at this time. Sleep is also an important component of recovery, and a little extra the night of the race and over each of the following days is a good idea. Try to skip the anti-unflammatory medications. Amanda Loudin has put forth the idea that recovery should be more “holistic” than it currently seems to be, that runners should EXPECT TO FEEL THE PHYSICAL EFFECTS of their effort and accept that discomfort as sign that progress will be made. She incorporates advice from Steve Magness, author of The Science of Running and cross-country coach at the University of Houston. “If you look at how the body works, you realize you need to stress it to where it’s almost embarrassed,” he says. “The stimulus caused by damage allows the body to repair and adapt. This is where it makes its gains”. Hence he caution, dosing yourself with pain-blocking anti-inflammatory medications or ant-oxidants may subvert the natural healing that is meant to take place. DAYS AND WEEKS AFTER THE RACE Take it easy. This advice concerns when and how to start training again after the race. A general rule of thumb offered by several sources recommend not returning to HARD workouts for a time period that equals 1day/1mile of race distance. Roughly that translates to 2 weeks after a half marathon and 1 month after a marathon. Easy short runs are not a problem. However, Coach Jenny Hadfield cautions against following a calculated return to regular training and hard workouts. Without using the word ‘holistic” she recommends following body and life signals rather than numbers. Hadfield QUALIFIES the 1day/1mile rule, indicating recovery needs can vary by race. Runners must be flexible, she advises, and base a recovery plan on “the flow of life and your body, not the calendar.” “Recovery is about healing from the overall stress in your life, not just from training or racing.” The coach provides personal examples and a couple case studies in her article.. Age is another consideration in planning your recovery according to these sources. The older you are, especially after age 40, the slower you might wish to go in recovering from a big race, especially a marathon. Rather than 1 month, Pete Magill quotes champion marathoner Tracy Lokken as saying it should be 45 days. You may wish to take that into consideration for your half marathon recovery time if you are over 40 years old (45 days for a full marathon x ½ = 22-23 days for a half marathon). Remember that if you don’t do a good job of scheduling an adequate recovery your body is likely to help you correct your mistakes. You may find yourself with more unscheduled days off than you planned, due to a sluggish return, or worse yet, an injury. Matt Fitzgerald recommends swimming for a faster recovery. He discusses the results of a research study that looked into this activity for recovery by triathletes, who train for their event with swim workouts! Nine triathletes initially completed an interval run then either lay down to rest or swam 2,000 meters (40 lengths of a 50 meter pool) . In addition to demonstrating better performance on a test run after recovery than triathletes who simply rested, those who swam were found to have lower blood levels of a marker of body inflammation 24 hours after that run. It’s crazy to think that active recovery will be difficult to master, when over the past months you have driven yourself to follow a tough training plan. But it might. To preserve your ability to get back on a training schedule for another run in the fall, plan and follow a smart recovery. RUN HAPPY! “7 Post-Race Recovery Tips by Kristin Gustafson for Active.com http://www.active.com/running/articles/7-post-race-recovery-tips “Re-thinking Recovery for Runners: Adopting A More Holistic Approach” by Amanda Loudin for Competitor.com http://running.competitor.com/2016/04/training/rethinking-recovery-runners-adopting-holistic-approach_147849 “What’s The Best Post Race Recovery Plan?” by Jenny Hadfield http://www.runnersworld.com/ask-coach-jenny/whats-the-best-postrace-recovery-plan “Faster After 40: Master Your Recovery” by Pete Magill http://running.competitor.com/2014/09/photos/fast-40-master-recovery_113985 “Want to Recovery Faster From Running? Try Swimming” by Matt Fitzgerald http://running.competitor.com/2014/05/recovery/swimming-for-post-run-recovery_22631 GENEROSITY ALERT: SATURDAY MAY 13 is 25th Annual Letter Carriers’ “STAMP OUT HUNGER” Food Drive. This is a wonderful opportunity to stock your local food pantry’s shelves and help neighbors.
When going out the front door early this Saturday morning, on your way to a long run, walk, exercise session, or friend meet-up, put a few non-perishable grocery item in a bag for your US Postal Service letter carrier to collect. The second Saturday in May has been set aside for this purpose so that “letter carriers can give back to communities”. The National Association of Letter Carriers (NALC) website promotional information says, “As letter carriers are keenly aware, too many of our customers live in challenging situations, uncertain of where their next meal will come.” Something to think about is that these intrepid postal workers “deliver mail to every address in America at least six days a week.” The NALC President Fredric Rolando indicates that “because we’re such a consistent and familiar presence in neighborhoods, we’re all too familiar with the unfortunate reality of ongoing hunger.” If you think a few jars of peanut butter, cans of tuna, or boxes of dried pasta don’t add up to much consider this: “Over the last 24 national food drives, letter carriers have collected more than 1.5 billion pounds of food, helped by untold thousands of fellow postal employees, retired letter carriers, family members and friends. The food is then distributed to local food pantries within the same communities where it was collected.” Partners of this year’s food drive include the “U.S. Postal Service, National Rural Letter Carriers’ Association, United Food and Commercial Workers International Union, United Way Worldwide, AFL-CIO, AARP Foundation, Valpak and Valassis.” What to do: set the food bag where the postal worker can see and collect it. Get it out early, by 9am. Other voluteers may be helping your letter carrier. The carrier will be delivering mail AND collecting food, so the time might be a bit later than usual. Participation in the food drive is voluntary, so if you wish to know if your carrier will be involved, check with your local PO. Get more details from the FAQ page. Be generous and...: ...RUN HAPPY! https://www.nalc.org/community-service/food-drive/frequently-asked-questions The article “How to Fuel for a Half Marathon” by Pamela Nisevich Bede for RunnersWorld.com, answers questions from a reader about carbohydrate loading and race fueling. Since some of you may be running your half marathon this or next weekend, it might provide some helpful information for first-timers, and also those who regret not paying attention to nutrition in advance of previous longer distances races.
First, she addresses the issue of what to eat days before if you anticipate “being on the road for more than 90 minutes”. Then, breakfast before an early race. Finally, fueling during the race. She does nice work explaining all three topics in this piece written in 2013. Give it a look. EARNED RUNS NOTE: Runners should keep in mind that TIME IS WARPED on race day. Regardless of how nearby the course is to where you are staying, you should factor in time and activity involved in travel to the parking or assembly area, shuttle to the start, and standing in the chute. Your typical fuel needs on a long training run day may be increased on RACE DAY. Consider the following: - Your ‘wake-up call’ may come an hour or two earlier than usual. - Travel may involve an Uber ride to a point where the streets are closed, a significant distance from the starting area, and walking is required. - Depending on your ‘wave’ and the size of the event, you may spend up to an hour after the official starting gun blast waiting in a chute. - You might spend some of that waiting time running in-place or jumping to stay loose. - There may be more than a few minutes spent running with very tiny steps in a pack of runners as you make you way to the start line, where electronically your official race begins.
It’s not a good time to overhaul pre-race and in-race fueling strategy with less than a couple of weeks to go before racing. But small adjustments might be helpful. Below is an example: One of the most important points made in Bede’s article is that fueling should start 30-60 minutes into the race, before you are totally depleted of glycogen. If you typically fuel 40-50 minutes into your long runs, keep in mind that you are probably NOT on your feet 2 hours prior to that run as you might be on race day. The link to a piece on what to eat for breakfast has some helpful calculations that may help you BOOST that breakfast, especially if a long and active interval between it and the start of YOUR race is anticipated. If you’re nervous about taking in too much food pre-race, think about starting your in-race fueling just a tiny bit earlier, say at 30 minutes. A small amount then, followed by a small amount at your usual time of 40-50 minutes. Another important point made in the article is that water should be taken when ingesting concentrated ‘fuel’, to “dilute” it and allow absorption. This is to avoid becoming nauseated from the bolus of carbohydrate that’s being delivered to your stomach. I find I am more nervous in a race than in training about eating and drinking water while on the run, especially in the later stages when trying to pick up my pace. So, starting earlier with a smaller amounts of fuel/water keeps me from running on empty in the last half of the race when concentrating on performance. Best of luck to all who are racing this week; you are ready for this. RUN HAPPY! http://www.runnersworld.com/nutrition-weight-loss/how-to-fuel-for-a-half-marathon http://www.runnersworld.com/fuel-school/how-do-i-fuel-for-an-early-morning-run WEEK 17 HALF MARATHON + ‘SAINTS DAYS’ TRAINING PLAN STARTS
Some of you may be running your race at the end of this week, on Saturday, or on Sunday. Good luck if you are putting toes to the start line. If not, and you are racing the next weekend May 19 or 20, it’s important to carry on with the taper. Monday’s post will link to a Runner’s World article on fueling for the race. Take time to go over the helpful hints on carbohydrate loading before race day. If you are flying to attend a distant competition, check out what food and fluid sources are available to you in the days leading up to the race, for meals before that day, and breakfast that morning. Check a bag so you can stow food items in it. Even if you have access to a car where you’ll be, grocery shopping may be challenging. Be sure the local store carries your brands and special dietary items. If you are driving from home, bring with you as much of what you need to eat and drink as is possible. Staying with friends can be tricky. It’s usually not polite to hand over a list of specific food items to a host /hostess to obtain for you the week before arrival, but so important not to disrupt your usual routine in advance of and on the morning of the race. So, do it and plan to bring generous gifts to make up for the extra work that will be necessary on your behalf. Determine in advance the restaurants you will dine in for meals if that’s the nutrition plan. Check menus online. Call ahead. Possibly service will change for a big race bringing in thousands of additional potential patrons on race weekend; ask if there are pre-race issues of which runners should be aware before arriving. I once was shy in this regard when I stayed with friends. We weren’t on the same frequency and my signals were not sufficiently strong to insure I ate and slept according to plan. The next race a runner was my hostess; she went through menus and planned with me before I arrived on her doorstep, gym bag in hand. Mary, you’re one of a kind! Remember that those who are non-runners, or running the shorter 5K , may be in a party mood at a time when you must stay in training mode. Make your intentions clear but promise that after the race you’ll join and even lead the fun. Even if you’re running a ‘neighborhood’ race, that familiar landscape can change with the influx of runners. Plan your transportation and parking in advance, as well as nutrition. Race day is almost here! Let the taper allow you to be fresh for the big effort and get all the travel details settled so your mental focus can be on performance. RUN HAPPY! DIY ICY RELIEF + EARNED RUNS NOTES FOR IMMEDIATE USE, ON THE ROAD
Have you needed to ice an acutely injured knee, hip, or elbow but dreaded placing a lumpy-bumpy bag of ice or frozen peas next to your skin? Such homemade cold-application devices don’t nicely conform to the rounded areas of joints, and the location to be iced might not be receiving the full therapy. Homemade GEL PACK recipes can be found on the internet. The usual ingredients include water, 70% isopropyl alcohol, and 2 Ziplock brand bags. The water: alcohol ratio is most often prescribed as 2:1 although some recipes recommend 3:1. If alcohol is not available, Dawn brand dish detergent can be substituted in the same ratio, or corn syrup. The various recipes recommend removing as much air as possible and double-bagging, which involves putting the quart Ziplock bag of water + liquid additive into a gallon bag to prevent leaks. A couple of HOURS in the freezer, and you have a cold compress to apply for icing. EARNED RUNS NOTES: 1. If you have an acute need of an ice pack SOONER RATHER THAN LATER, there’s no available freezer, and Ziplock bags cannot be located, here’s an alternative. It’s what I do all the time as there usually is not enough space in my freezer to lay a bag flat. If you’re on the road at a race, or with a sports team, this approach is faster and works well too! Obtain ice from someone’s cooler or drive to a convenience store and buy it. Or get some from your own freezer. Stock rubbing alcohol in your personal or team first aid kit, or drive to a drug/grocery/convenience store and buy it. Put 2-3 ‘cups’ (any kind of cup, container, even handfuls; the ice needn’t be measured). Add alcohol to the bag, just enough to suspend the ice cubes a tiny bit in liquid. Voila!!! The ice floats about in the alcohol, melts a bit, and the cold liquid surrounds and molds to the area needing cooling. The plastic bag that the store provided will hold the concoction, but ask for an extra second or third bag to place the first in to prevent too much leakage. If there’s a towel on hand, or a t-shirt or sweatshirt, these will also work in a pinch. 2. Of course, it’s wise to place a thin towel or clothing layer between your skin and the bag surface to prevent freezing damage to the skin. A “10-on, then 10-off” rule is often given, meaning 10 minutes of cold application is to be followed by 10 minutes without it, repeating this cycle a couple to several times as needed. This ice bag can be refrozen when you get to where there’s a freezer. Empty the contents into a freezer bag with a locking function. Add a bit more alcohol and ice, and place the bag in the freezer. It may not be as flexible it was initially once frozen again, but with a bit of melting it will be less rigid. 3. Ice in alcohol will melt slower than in water, so your ice will last a bit longer! 4. Adults only: If you’re interested in the science of ice as it applies to an appreciation of alcoholic drinks here’s a link to information that may come in handy at the bar or home. Whether you agree with the newer cautions against icing (see post from Friday May 5, 2017), there may be occasions in which it might be useful. RUN HAPPY! http://www.instructables.com/id/How-to-Make-a-Gel-Ice-Pack/ https://www.diynatural.com/homemade-ice-pack/ https://www.quora.com/Does-liquor-melt-ice-faster-than-water-of-the-same-temperature http://drinks.seriouseats.com/2013/06/cocktail-science-myths-about-ice-big-cubes-are-better-dry-shaking-whiskey-dilution.html TO ICE OR NOT TO ICE? A RunnersConnect.net blog post by John Davis, “The Reason You Need to STOP Icing Your Running Injuries Right Now”, discusses an issue that been controversial for several years. Is icing beneficial, harmful, or not helpful? The problem, as Davis points out is that the practice is pervasive when it comes to sports injuries, but there’s not much scientific research that supports it. This includes research support for icing running injuries.
Medical societies, like those of the American College of Sports Medicine, and medical advice websites, like WebMD, recommend icing an ACUTE injury as part of the ‘PRICE’ or ‘RICE’ treatment protocol (Protect from further injury; Restrict activity; apply Ice; apply Compression; and Elevate the injured area). Davis’ approach to making a decision to ice is helpful. “Because of the lack of research, we can’t conclusively prove whether”, he says, “icing is a useful therapy”. But the information hole “doesn’t mean there’s nothing to take away from the research about icing” for running injuries. He says the process of evaluating this treatment might start with “operating under the assumption that icing helps with OVERUSE injuries” just as a decent amount of research indicates it may help with ACUTE injuries. WHY? Because runners tend to develop chronic overuse (over-training) injuries rather than sudden acute problems. He says there is a good deal of anecdotal evidence (non-scientific personal experiences) from “many thousands of runners in the real world” supporting this assumption. Without direct scientific evidence, though, it should only be considered an assumption, “nothing more”. His takeaway message: “If icing is beneficial for running injuries, it is likely most beneficial as a front-line treatment used immediately after an injury flares up” or is aggravated, and not again afterward. Intermittent application of cold appears to show the best results: “ice for ten minutes, then remove it for 10 minutes, then reapply the ice for another 10 minutes.” Davis’ words can be taken to mean that, if every time a runner comes back from a workout the same one joint aches, it can be iced after each aggravation. However, in reading the entire piece (RECOMMENDED), taking such action would not seem be following the spirit of his advice. To preserve the ability to enjoy running far into the future, the safe course of action would seem be to investigate and find a remedy for the problem underlying a recurrent running pain. Strength and/or mobility/flexibility inequality may be the cause, and rest plus strength/mobility/balance work may resolve the problem in a few weeks. The consequences of ignoring such aches over time, treated short- term with icing, might be years of discomfort, sidelining injury, and eventual physical disability. Earned Runs takeaway: use ice as needed, and use common sense all the time! RUN HAPPY! https://runnersconnect.net/ice-running-injuries/ https://www.acsm.org/docs/brochures/sprains-strains-and-tears.pdf http://www.webmd.com/first-aid/tc/rest-ice-compression-and-elevation-rice-topic-overview http://www.medscape.com/viewarticle/823217 The article, “8 Favorite Pieces of Merino Wool Gear for Runners”, by Allison Pattillo for Competitor.com seemed like a quick GEAR LOVE item that could identify what was new on the market place. I am comfortable wearing wool all year. Wool socks are especially prized even in summer. This post seemed like a chance to introduce wool to others who thought it was too scratchy for winter-wear, and not a consideration for the warmer months of the summer season.
In going through the list, clicking on the links, and learning about the products, it became apparent that this was also going to be a story about innovation and new beginnings for some brands as well as continued quality work for others. Next to each item featured in Pattillo’s slideshow article is a blurb about the product and the company if it was NEW to me or I might be new to many runners and active exercisers. -Adidas: Prime Knit Wool hooded tee (unavailable on the Adidas.com website). This men’s shirt has a stylish vibe. It will take some website searching to find a similar product from Adidas. -BUFF: Merino Wool, Lime Dye (headwear) These lightweight wool versions are several inches longer than the classic headwear made by this company. There’s a ¾ length wool buff that’s also available. I have several cotton BUFF pieces and plan to buy more. The cotton works well all year, but now that I know BUFF has some wool blends, I am likely to try them too. Did not know that BUFF is short for “bufanda” which means “scarf” in Spanish! -Stance: Natural Crew (socks) I could not find this exact sock on the company website or on Amazon.com. The website is very cool and has endorsements from famous people and companies. The description of the products doesn’t identify the material, although on amazon.com it did seem as if most socks were wool ‘fusions’. Wanting to learn more about the specifics of the apparel and the company itself, the website was disappointing. -Smartwool PhD: Pattern Short (womens) This company also sell various clothing items: tops including tanks and T-shirts, bottoms, underwear for men and women, bras, and SOCKS. The PhD Running collection incorporates “body-mapped’ mesh zones for “extra breathability and moisture management”. Presumably this means areas where bodies sweat. Under the category of “New Arrivals” there were some fun new Summer Socks; love the “Day Dreaming” style. I was surprised. The company website had a good amount of information on: its origin, why clothes are wool, the sheep, where materials are sourced, guarantees, advocacy program participation, values, manufacturing and construction. Smartwool identifies itself as ZQ accredited, like ALLBIRDS shoe company. It has additional customer information on how to layer up with the various items of different wool weight. This is a very consumer friendly website, which I had not visited prior to writing this post. I have heavily relied on the socks, shirts, and mid-layer layer clothing for several years. Because of this bit of research, I will be giving these products much more respect. I have loved the performance, now ‘love’ the company, and am sure to replace some worn-out gear with more Smartwool! -Ibex Pulse Runner Shorts (mens) The webpage on which the product appears has lots of descriptive information about it and wool as a material. The company website generally is on par with Smartwool in terms of the range of wool products offered specifically for running as well as other sport activities, and the background story about its origins, activities, and values. This is another brand I am likely to ‘stalk’! -Pettett Endurance Project: The Bristol Tee (womens) The styling of this one tee is quite distinctive; it merits a fitting room visit! The other men’s and women’s shirts are a bit plainer but seem more fitted than full-sized. The Colorado-based company is new, focuses on the needs of endurance athletes, and pays attention to environmental concerns. It strives to be ‘local’ and affordable. Currently the website sells a limited number of attractive tops. But their story is well told and is engaging; hopefully other fitting-room-visit-worthy items will be coming. -Tracksmith: Harrier Tee This New-England-based apparel company has been featured in other Earned Runs posts. Its prep-styled vintage look may not be for everyone, but certainly appeals to me. I would very much like to try the Harrier Tank and the Van Cortlandt Singlet, as well as the Harrier Tee. Perhaps the next time this company is mentioned on the BLOG, it will be a report on one of these item’s ‘wearability’! Check out the website; its old-school running magic to me. -Farm to Feet: Raleigh Low-cut (socks) Mt-Airy North Carolina is where this company calls home and it boasts of having a “100% U.S. Supply Chain”. Here’s another wonderful story, told on their website, that inspires a purchase just to be part of the movement. A commitment to quality, an ideal of environmental sustainability, and great looking products are other chapters in this entrepreneurial narrative. Love the sock colors! So grateful I decided to follow-up and find the specific items through the links. There’s an exciting world of young and established companies for runners to explore before purchasing gear. Simple clothing items, socks and t-shirts for example, are less like widgets to be bought and used and more like portals to a company’s ideas and ideals. In paying for a single piece of clothing we might well be buying stock in someone’s dream. If you find that one of these wool products performs well, tell other runners, share with Earned Runs, and… …RUN HAPPY! http://running.competitor.com/2017/04/photos/favorite-pieces-merino-wool-gear-runners_163957 http://buffusa.com/company/history.html http://www.smartwool.com/shop/womens-phd-pattern-short-SW015087 https://www.tracksmith.com/products/w-harrier-tee http://www.pettetendurance.com http://shop.ibex.com/activity/womens-running-fitness https://www.farmtofeet.com/collections/women-sport/products/9728_raleigh_low_lightweight_sport_women_s_?variant=25504274181 AUTISM AND RUNNING 2.0 [Last year on April 14, 2016 the BLOG commented on the book by Robyn Schneider, about her running twins, “Silent Running”.]
Although April, Autism Awareness Month, has ended, Earned Runs is featuring a Runner’s World article to keep some of the spotlight shining on the condition. As the school year is soon to end and vacation to start, it’s a great time to explore running opportunities that potentially can enrich and expand the lives of those with ASD. The Runner’s World Special Report article, “For Many with Autism Running Is a Sport That Fits” by Alison Wade, highlights the experiences of several runners diagnosed with Autism Spectrum Disorder: Tommy Des Brisay; Ottawa, Ontario Mikey Brannigan; East Northport NY Jamie and Alex Schneider, Great Neck NY Zoe Jarvis (University of Tampa) Andrew Novis; Medford MA Grace Ling (Santa Clara University) Their different stories reflect how differently the condition is expressed across the spectrum. Some in this group run on college teams (Jarvis and Ling) or have Paralympic/Olympic aspirations (Des Brisay/Brannigan) and accomplishments (Brannigan). Some are non-verbal but have finished many marathons (Schneider twins). One was diagnosed much later in life, is on the Board of Directors of an autism support organization, and finished 100 marathons (Novis) The article is hopeful but cautious in ascribing miraculous changes, in the lives of those with autism who took up running, to running. It seeks to get the word out that exercise is possibly an under-prescribed “medication” that could improve quality of life in persons with ASD. There is wonder if having the condition contributes to running success! “Despite its benefits, no one is claiming that running is the equivalent of a magic pill that will eradicate the challenges that people with autism face. But researchers acknowledge that the use of exercise as an intervention is currently undervalued.” Research conducted by Achilles International and New York Medical College is mentioned in the RW article. The AI mission statement says its purpose is to “enable people with all types of disabilities to participate in mainstream running events in order to promote personal achievement.” Besides programs for wounded military and veterans, it has Achilles Kids, which “provides training, race opportunities, and an in-school program for children with disabilities.”. The Rolling Thunder Special Needs Program Inc. organization is also discussed in the article. Its website says chapters are forming across the USA, outside of the state of New York, where it was founded. The RW Special Report is sub-tltled, “As opportunities for training and racing grow, runners and their families are seeing results they never anticipated.” It may be worth learning from these organizations how to take steps to establish a personal running program for your family or in your locale this summer, or join one that is nearby. Request EARNED RUNS BIBS to help with training and racing, and… RUN HAPPY! http://www.earned-runs.com/blog/autism-and-running http://www.runnersworld.com/general-interest/for-many-with-autism-running-is-a-sport-that-fits https://www.achillesinternational.org http://www.rtsnp.org https://www.nymc.edu/media/schools-and-colleges/nymc/pdf/press-clip-pdfs/AchillesKids11.4.16APA.pdf WANT TO RUN YOUR FASTEST 5K THIS SUMMER? Jason Fitzgerald asks, “Speed Development 101: Should Distance Runners Sprint?” in an article for Competitor.com. The answer depends on whether distance runners want to be faster. If you would answer “yes” to being speedier, then, YES, you should be doing speed workouts which include sprinting.
Fitzgerald starts by explaining that the different sessions you might be running part of a race training plan, like tempo runs, intervals on the track and on hills, long runs, etc., are NOT SPEED WORKOUTS. Seriously. I thought they were. He goes on to define terms necessary to understanding speed. With that bit of knowledge passed along, he then discusses why distance runners should work on SPEED DEVELOPMENT, but not make it their main focus. “The two most important things to remember about speed development for distance runners are that a small amount is all that’s necessary”, one workout a week he recommends, and that “you need to run as fast as possible”. To avoid injury, Fitzgerald cautions against running a “high number of repetitions at maximum speed”. Rather, “when in doubt, run fewer repetitions with longer recoveries”. A speed session, he says:
As Earned Runs begins the discussion on SUMMER CHALLENGES during the month of May before the Memorial Day holiday, this article will be referenced later for those who wish to make running a FASTEST 5K EVER their goal. Read the entire article now or file it for later. Thanks, Jason for the coaching help! RUN HAPPY! http://running.competitor.com/2017/04/training/speed-development-101-should-distance-runners-sprint_164053 http://running.competitor.com/2015/06/training/the-mattock-dynamic-warm-up-for-runners_129674 http://running.competitor.com/2016/05/training/speed-workouts-you-can-do-anywhere_150002 |
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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