Build Your Base in 2 Weeks

By Scott Douglas
Runner's World

from active.com

Rob Wiley never worried much about how he began a new training cycle. He figured it was enough just to stay fit, running the same few miles just about every day at about the same easy pace. Then the 32-year-old project manager of Gurnee, Illinois, started working with a coach, Jenny Spangler. She had Wiley run hills and tempo runs in his base weeks, that six- to nine-week period of time before a formal training plan begins. "I thought, Why am I running hard stuff right out of the gate?" he says. The reason became apparent two months later, when he began stepping up his workouts. "I was strong," says Wiley—stronger than he had ever been entering a training season.

The experience was a revelation for Wiley. Proper base building isn't simply a matter of logging a decent number of miles, he realized. Instead, it serves as a bridge between the off-season's maintenance runs and a race-specific training program. "The purpose of base training is to prepare you for your next phase of harder, faster running," says Spangler, the 1996 U.S. Women's Olympic Marathon Trials champion. If you transition too quickly into the rigors of a training program, your ability to perform and, therefore, benefit from the work decreases while your risk of injury increases.

Because base training comes before you actually begin a training plan, it's often overlooked, says Spangler. In fact, quality work during this early phase is no less important than during your peak weeks. Faster-paced miles and the inclusion of a weekly long run increase endurance and strengthen your muscles, bones, and connective tissues. The improved fitness not only readies your body for the more intense running to come, it also allows you to safely handle tougher workouts, which increases the overall effectiveness of your entire training cycle.

Start Off Strong (Enough)

The key to successful base training is adding enough intensity to boost your fitness, but not so much that you get burned out or feel like you're training at your maximum too early. "There's no need to ever go above 95 percent of your maximum heart rate in base training," says Gordon Bakoulis, coach of Moving Comfort New York and a former 2:33 marathoner. "Fast 400 meters have no place in the base weeks."

Doing one or two quality workouts a week, such as hills, tempo runs, or fartlek sessions, will rev the cardiovascular system and stimulate the fast-twitch muscle fibers. A slightly longer run—of 45 to 90 minutes, depending on your fitness and goals—is also key. (For a two-week base-training program, see the end of this article) Sometimes, Bakoulis's athletes replace a tempo run with a race, which they don't run all out because they're not yet in peak shape. "It helps you retain the mental aspects of racing," says Bakoulis.

During base training, Spangler and Bakoulis both recommend gauging intensity by feel rather than by pace, since the number on your watch may push you to go faster than you're ready for. Gauging your effort allows you to run at the level right for that day. Plus, since much of base training takes place in the dark and cold of winter or early spring, achieving a certain pace becomes all that more difficult.

After Wiley added a few hill charges and 30-minute tempo runs to his formerly "easy" period, he ended up trimming two minutes off his half-marathon personal record. He decided to add quality runs into all his base training, and he ultimately set PRs in every distance from the 5K to the marathon. A little faster in the beginning meant a lot faster in the end.

Laying the Groundwork

Use the base-training plan below to develop endurance and strength prior to starting your next race-specific program. Follow this two-week block with one week of moderate runs. Repeat the three-week sequence two or three times for a total of six to nine weeks of base training. On tempo, hills, or fartlek days, warm up and cool down with a 10-minute easy run.

Day 1
Long run 45 to 90 minutes at what coach Jenny Spangler calls "a slight level of discomfort," or a moderate effort

Day 2
Rest, cross-train, or do a short, easy run

Day 3
Run 20 to 60 minutes at a moderate effort

Day 4
Long fartlek 3 or 4 3-minute surges at a 10-K to 10-mile effort, with 3 minutes easy running between fast segments

Day 5
Rest, cross-train, or short, easy run

Day 6
Hills 45 to 60 seconds at a hard effort; start with 4 repeats, build to 8 to 10; walk or jog downhill between repeats

Day 7
Rest

Day 8
Long run 45 to 90 minutes at an easy, conversational pace

Day 9
Rest, cross-train, or do a short, easy run

Day 10
Run 20 to 60 minutes at a moderate effort

Day 11
Short fartlek 10 to 15 minutes of 30-second to 2-minute bursts at a hard effort; recovery is equal to the duration of each fast segment

Day 12
Rest

Day 13
Rest or Run 20 to 60 minutes at a moderate effort

Day 14
Long tempo (or race): 20 to 40 minutes at half-marathon to marathon effort; 5-K or 10-K at a brisk but controlled pace.

When to Replace Your Shoes

From rei.com

If you're exercising in shoes that have passed their prime, it's OK to let them go up to shoe heaven. You can harm your feet, and possibly other areas of your body, if you continue to wear shoes that no longer offer the support they once did.

A Shoe's Life Span

As a general rule, most running and walking shoes last up to 500 miles. How and where you use your shoes could alter that number. For example, pavement wears down shoes faster than a track, a trail or gravel. Also keep in mind that shoes with an EVA midsole tend to wear down faster than shoes with a polyurethane midsole.

How to Tell

Here are three guides for determining when you need new shoes.

Do the Press Test

To determine if the midsoles of your shoes are compressed and are no longer providing cushioning, do the press test. Using your thumb, push on the outsole upward into the midsole. With new shoes, it should be easy to see the midsole compress into lines or wrinkles. As the shoe wears down, the midsole compresses less with the same amount of pressure. When the midsole shows heavy compression lines and the press test reveals a minimal amount of compression, there is little or no cushioning left.

Examine How Your Shoes Look

Don't worry about how dirty they are. That's a good thing. It means you've been using them. What you should be concerned with is general wear and tear. Take a look at your shoes. Are the heels stretched out? Are places on the outsoles worn down? Can you see how the shoes have molded to your foot? These are all signs of excessive wear.

Pay Attention To How They Feel

Your body will know when there is little or no cushioning left in your shoes. If you notice any aches or pains in your feet, legs, knees, hips or back after you've worn your shoes, it's a good sign that you need a new pair. Other signs include friction or blisters in unexpected places, which means your shoes have stretched and your feet are moving around too much.

Make Your Shoes Last Longer

Here are some tips for increasing your shoes' life span.

Rotate Two Pairs of Shoes

It's a good idea to have two or three pairs of walking or running shoes that you can alternate using. You'll find they'll last much longer in the long run—or walk, as the case may be.

Take Them Off Properly

If you take off your shoes properly—by unlacing them and removing them with your hand instead of kicking your shoe off with the other foot—they'll last much longer.

Use Them Just for Exercise

Wearing your exercise shoes around the house or around town will wear them down more quickly. Save your running or walking shoes for exercise.

BACK IN ACTION

I totally believe in having a strong back. It seems like most of us athletes have back problems, including me. Plus, in looking at my running form, my posture is the first thing I started working on, and a weak back is definitely a limiter. This article has some good exercises for addressing this. -L

Five essential exercises for improving your posture--and your running.

By Clint Verran

PUBLISHED 10/01/2003 runnersworld.com

When your lower-back muscles are weak, lots of bad things can happen. Nagging pain, for one. Then there's bad posture, and sub-par running. To keep this critical "core" area healthy and strong, you need to strengthen and stretch the erector spinae muscle group (see opposite page). The following five exercises, done two or three times a week, will do just that. The entire session should take you no more than 10 minutes--and could save you from a lifetime of problems.

1. Back Extensions:

Lie on your stomach on a weight bench. Move forward so your hips are at the edge of the bench, and your torso is hanging over. Have a partner hold your ankles. Keeping your body straight, cross your arms behind your neck, and slowly bend forward at the waist as far as you can while keeping your back flat. Slowly raise your torso until your legs and upper body are in a straight line again. Do not arch your back upward. Do two sets of 10 repetitions. Caution: Don't do this exercise if you have a sore back or a history of lower-back pain. To add resistance, hold a 10-pound weight against your chest.

2. Double Knee to Chest:

Lie on your back with both knees bent. Place your feet on the floor and your arms at your sides. Bring both knees close to your chest and clasp your hands around your legs, just below your knees. Pull your knees to your chest until you feel a stretch in your lower back. Hold for 3 seconds. Repeat 10 times.

3. Seated Rows:

Sit on a large stability ball facing a cable column or an elastic band tied to something stable. (If you don't have a ball, use a stool instead.) Grab the cable or elastic with both hands. Sit tall and upright, and pull the cable toward you. Bring your hands to your rib cage and squeeze your shoulder blades together behind you. Hold for 1 second. Important: Do not bend forward or backward at the waist. Do two sets of 10 repetitions.

4. Press-Ups:

Lie on your stomach and place your hands on the floor near your shoulders as if you were going to do a regular push-up. Slowly push your upper body off the floor by straightening your arms. Keep your hips on the floor. Hold this position for 3 seconds. Relax your arms back to the floor. Repeat 10 times.

5. Ball Bridges:

Lie on your back with your arms at your side and your feet on a stability ball. Slowly lift your buttocks off the ground until your trunk and legs are in a straight line. Hold this position, and squeeze your lower back muscles and your buttocks for 2 seconds. Do two sets of 10 repetitions.

CLINT VERRAN, physical therapist and member of the 2003 World Championship Marathon team, has a marathon best of 2:14.

How to Prevent Breast Cancer: Eat Soy (But Not Too Much)

Natural plant-based estrogens in soy may provide healthy benefits in low doses, but may be a risk factor for breast cancer in higher doses.

By Janet Gray from thedailygreen.com

Plant estrogens, also called phytoestrogens, are natural compounds found in many foods. There are two main groups: the isoflavones and the lignans. Isoflavones, which include genistein, are found in soy beans and are the most widely studied of the phytoestrogens. Lignans are found in flaxseed, cereals, fruits, and berries. Phytoestrogens are strikingly similar in chemical structure to the common estrogen estradiol and and can mimic many of the effects of the natural hormone. Most research on health effects of phytoestrogens, including effects on breast cancer risk, has been done on soy products and genistein.

Most (but not all) studies suggest that regular intake of soy, as a well-integrated component of a regular diet (as opposed to a dietary supplement like a pill), may be slightly protective against breast cancer. On the other hand, studies that look at regular consumption of soy during adolescence, again as part of a regular diet, provide significant protection against later breast cancer development. Some studies examining the effects of ingesting high levels of soy supplements (e.g., genistein pills or isoflavone protein extracts) suggest that this may lead to changes that increase the risk of breast cancer.

So eat a healthy, balanced diet that is rich in vegetables (preferably locally grown and pesticide-free!) including soy products. Introduce your children to soy products (soy flour, tofu, etc.) early in their development, as part of their regular diet. But stay away from concentrated or isolated forms of soy derivatives, including genistein pills.

Read more: http://www.thedailygreen.com/environmental-news/breast-cancer-risk-factors/prevent-breast-cancer-soy-47100119#ixzz0UQTVMbSc

Know Your Options For Treating Overuse Injuries

There is some interesting stuff in this article, but it is one person's opinion. I have had good luck with ART and highly recommend it. They give Cortisone shot a D, but it has been highly effective for me in dealing with plantar fascitis, but not with my knee pain. From what I understand (and I am NOT involved in the medical profession AT ALL) is that it reduces inflammation and gives the body a chance to start healing itself if you rest properly. As far as NSAID's, I have heard that Advil-type is better then the Aleve-type. But that they are only good for a short time and then they will interfere with the healing process. As the PT says in the article, check with your doctor before trying anything!

Physical Therapist Nate Koch reviews and grades several treatment options for common overuse injuries.

Written by: Nate Koch, PT, ATC

Competitor.com

Overuse injuries have been rampant in triathlon since its inception and will continue to do so long into the future. One study in 2003 reported that overuse injuries accounted for 68 percent of preseason and 78 percent of competition season injuries. The term overuse injury can encompass just about any injury in the sport that does not involve a collision. Some examples of overuse injuries are Achilles tendinosis/tendinopathy, plantar fasciosis, anterior knee pain, ITB syndrome and sciatica. The medical terminology that describes the overuse injury and available treatments can be overwhelming.

Recognizing that all injuries and potential treatments cannot be addressed in one article, the most common treatment options for overuse injuries are highlighted below.

Eccentric Exercise: An eccentric muscle contraction occurs when a muscle and its associated tendon have to work while the muscle is being lengthened, such as by doing a negative lift in the gym. A physical therapist or athletic trainer can give you instructions on proper form, resistance and frequency.

Pros: A plethora of high-quality research supports the clinical effectiveness of eccentric exercise over other treatments in the management of tendon injuries. It’s the most low-tech, cheapest and most effective treatment available. It can be done at home in most cases, and instruction by a clinician is covered by insurance.

Cons: Requires a visit to a physical therapist or a certified athletic trainer to receive instruction on technique and proper progression.

Grade: A+

ASTYM: Augmented Soft-Tissue Mobilization is typically performed by a physical therapist, physician or athletic trainer. The clinician must be certified in this technique. Specifically designed solid tools take the place of the clinician’s hands to stimulate healing in abnormal tissue without damaging normal tissue. ASTYM treatment couples the use of these tools with specific exercises designed for each particular injury.

Pros: The treatment provides relatively quick pain relief, which can take between one and 10 visits. Can resume normal exercise immediately after treatment. Covered by insurance. Can be used for prevention, to eliminate weak links and keep old injuries from recurring. Outcome studies provided by the company Performance Dynamics are favorable. Research has shown this treatment does actually change the injured tissue.

Cons: The treatment causes tissue soreness and possibly bruising. You must find a licensed clinician, and more research is needed on humans.

Grade: A

Graston Technique is typically performed by a chiropractor or physical therapist—. The clinician must be certified in this technique. Steel instruments are used to enhance the clinician’s ability to detect adhesions, scar tissue or restrictions in the affected areas. The instruments break up the scar tissue so that it can be absorbed by the body.

Pros: It provides relatively quick pain relief in one to 10 visits. You can resume normal exercise immediately after treatment, it’s covered by insurance and the outcome studies provided by the company, Graston Technique, are favorable.

Cons: The treatment causes tissue soreness and possibly bruising. You must find a licensed clinician. The majority of the research on this technique has been performed by the ASTYM folks, but more research is needed on humans.

Grade: A-

ART: Active Release Technique is typically performed by a chiropractor or physical therapist, who must be certified in this technique. It is a patented soft tissue system/movement-based massage technique. Clinicians use their hands to evaluate the texture, tightness and movement of the soft tissue. Abnormal tissues are treated by combining precisely directed tension with specific patient movements.

Pros: This treatment can provide relatively quick pain relief in 10 or fewer visits. It is non-invasive with no side effects. You can train immediately afterward, and it’s covered by insurance.

Cons: The treatment can be uncomfortable as a result of pressure. Research is limited and frequently has at least one methodological flaw, with most research being case studies and anecdotal reports. Research does not prove a positive change in the injured tissue. Much more research is needed to prove its short and long-term benefits.

Grade: B

PRP: Platelet-rich plasma injections are performed by a physician only. This procedure requires injecting some of the athlete’s own blood directly into the injured tissue. The plasma portion of the blood contains platelets, which release protein growth factors responsible for initiating the body’s healing process. The goal is to restore injured tissue to its normal state, not reduce inflammation.

Pros: While more research is necessary, the current research is encouraging, showing positive change in the injured tissue. It can be done in a physician’s office setting. The injury can improve after one injection, and there is minimal risk for complication.

Cons: Research is limited, and the procedure is not typically covered by insurance. It’s an expensive treatment that must be performed by a physician. Only light exercise is recommended. There can be injection site soreness. Complete healing can take four to six months and may require several injections.

Grade: B

IONTO: Iontophoresis is a localized medication in a patch form delivered directly to the injury location via electrical stimulation. This procedure is typically performed by a physician or physical therapist.

Pros: There are fewer side effects than with oral medication and cortisone injection. It’s typically covered by insurance. It’s a painless procedure that may provide pain relief within the first five sessions.

Cons: The pain relief is only short-term. The research has shown varied and inconsistent results. The treatment does not result in a positive change in tissue.

Grade: C+

LLLT: Low Level Laser Therapy is sometimes referred to as cold laser therapy. It uses low-level lasers or light-emitting diodes to stimulate or inhibit cellular function. The exact mechanism is unknown, and it is theorized that the laser light can penetrate deep into the injured tissue. It’s typically performed by a chiropractor or physical therapist.

Pros: There is no pain or discomfort with delivery of this treatment, and it only takes between two and six minutes.

Cons: Research is limited and is typically done by manufacturers. There is limited agreement among clinicians on the most efficacious dosage and parameter choices. The results are varied and inconsistent. It is typically not covered by insurance.

Grade: C

NSAIDs, or Non-Steroidal Anti-Inflammatory Drugs. You can get NSAIDs over the counter or as a prescription from a physician. Some examples are aspirin, ibuprofen and Aleve.

Pros: They provide quick pain relief and are easily available.

Cons: They provide only short-term pain relief. Some side effects are gastrointestinal distress, increased incidence of hyponatremia in endurance athletes, myocardial infarction and bleeding. They do not result in a positive change in tissue.

Grade: C-

Cortisone Injections are performed by a licensed physician and involve an injection of cortisone directly into the injured tissue. It’s usually mixed with a numbing agent like lidocaine. It’s used to suppress inflammation. The physician may use fluoroscopy (X-ray-guided technology) or a diagnostic ultrasound to determine the best location for the injection.

Pros: It provides quick pain relief and is covered by insurance in most cases.

Cons: The relief is short-term. It comes with a recommendation of time off from training. The side effects are potential fascia/tendon rupture and skin irritations. While it may decrease inflammation, it does not result in a positive change in tissue. Plus, it can be an expensive procedure.

Grade: D

This should be a last resort before looking into surgical options. Definitely consider PRP before taking this step.

Before deciding on a treatment option, it is best to consult a sports medicine clinician. Furthermore, in order to optimize your treatment choice, it is crucial that a biomechanical assessment be performed by a licensed physical therapist to determine the underlying cause of injury. Remember that these treatment tools are only as good as the hands that wield them. Most of these injuries are preventable, fixable and require a team approach to most effectively recover.

My experience treating endurance athletes leads me to recommend ASTYM and eccentric exercise as the most effective treatments of overuse injuries from those discussed above. While ASTYM and Graston are very similar, I give a slight edge to ASTYM since it was developed by a physician and physical therapist, and they continue to advance the research. ASTYM is taught more as a treatment process or philosophy. Our athletes and clinicians prefer an active treatment approach that allows continued training, focuses on normal tissue healing and is backed by research.

Nate Koch is a physical therapist and certified athletic trainer. He owns Endurance Rehabilitation in Scottsdale, Ariz.