1) Start running for charity. Need to do that!
2) 1250 miles total for the year.
3) 1/2 marathon in under 1:55.
4) Full marathon in under 4:20.
5) 10K in under 00:47.
6) All of the above while doing my very best to stay injury-free!
Happy New Year Everybody and Keep on Running Strong!
May Santa bring you all the motivation in the world to keep #running strong!
Merry Chrismtas…
New Treatment for IT Band Syndrome Yields Results
By Brian Fullem, D.P.M. As featured in the May 2004 issue of Running Times Magazine
Iliotibial band syndrome (ITBS) can be a debilitating injury to a runner. The IT band, as it is more commonly known, can become so painful that a runner is unable to train at all. Mark Fadil, the Director of Sports Medicine Institute International (SMI) in Palo Alto, CA, knows this injury both personally and professionally. As a high-school senior, Fadil won the New York state 3,200m championship in 9:10. After one successful collegiate year, Fadil developed pain on the outside of his knee on the fourth day of his sophomore year. He was diagnosed with IT band syndrome and, even though he was receiving regular treatment—including NSAIDs, ultrasound, stretching, and two cortisone injections—the pain progressed to the point that he could not even run a mile. Nine months later, he turned to physiotherapist Gerard Hartman, and after 11 days of deep tissue massage, stretching, and strengthening, he was able to train again, finishing his career at Stanford as a team captain with an 8:50 best in the 3,000m steeplechase.
What It Is, What It Does, What Goes Wrong
The IT band begins in the hip as the tensor fascia latae muscle and has attachments at the origin from three different muscles: the gluteus medius, gluteus minimus, and vastus lateralis. The muscle becomes a fibrous band of tissue as it progresses down the thigh, then crosses the knee joint, and inserts along the lateral (outside) portion of the patella (knee cap) and into the tibia (shin) bone on a bump known as Gerdy’s Tubercle.
The classic symptoms of ITBS are pain along the lateral (outside) aspect of the knee joint, sometimes accompanied by a clicking sensation. The click is a result of the ITB tightening and snapping across the joint during running. The symptoms are often worse when running up or down hills.
ITBS is typically progressive, starting with tightness and often advancing to the point where the pain is debilitating. The traditional view on the cause of this injury has focused on the tightness of the structure and overtraining. There is no doubt that the ITB will become tighter when it is injured. The tightness, however, is more than likely a result of the injury and not the actual cause. The cause of this injury actually lies in the function of the ITB.
The main functions of the ITB are to assist the hip muscles in abduction (outward movement) of the thigh and to stabilize the lateral side of the knee. The ITB is not a strong structure, and if the surrounding muscles have any weakness that can lead to injury and ITB syndrome. Runners are notoriously weak in their hip and core muscles, particularly if strength training or participation in sports that involve side-to-side movement are lacking.
In a study published in the Clinical Journal of Sports Medicine (July 2000), Dr. Michael Fredericson, a physical medicine MD at Stanford University, compared 24 runners with ITB syndrome with 30 healthy runners and found the injured runners to have statistically significantly weaker hip abductors (mainly gluteus medius and minimus) than the non-injured runners.
Phases of Treatment
Traditional treatment of ITBS has focused mainly on stretching. While stretching plays an important role in the treatment of this injury, there are several other forms of therapy that need to be incorporated.
Given current research, treatment for ITBS should be in phases. The first phase requires a proper diagnosis and the identification of any causative factors. Once this is established, the next phase is aimed at reducing the pain. Rest may have to play a part during this phase, which also may include physical therapy modalities, ice, and stretching three times a day. Cross training that does not aggravate the condition can be done to maintain fitness.
Deep tissue massage along the full length of the ITB can be started in this phase; Dr. Fredericson refers to this as mobilization of the tissues, and it is a necessary step before moving on to the all-important third phase of strengthening the hip and thigh muscles. Fadil recommends very frequent massage: up to every day for elites, and 2 or 3 times per week for recreational runners. If you cannot afford the expense or time of going to a certified massage therapist, a foam roller can work very well for self massage (see www.smiweb.org to obtain rollers).
In Dr. Fredericson’s study, the injured runners were enrolled in a six week standardized rehabilitation protocol with special attention directed to strengthening the gluteus medius. After rehabilitation, the females demonstrated an average increase in hip abductor torque of 34.9 percent in the injured limb, and the males showed an average increase of 51.4 percent. After six weeks of rehabilitation, 22 of 24 athletes were pain free with all exercises and able to return to running, and at a six-month follow-up there were no reports of recurrence.
Exercises for Recovery and Prevention
If your pain has successfully been reduced, the first exercise that can be performed is side leg lifts. Fadil instructs his patients to use a thera-band for strength work. These large rubber bands come in different strengths and can be ordered from any medical supply store, or one with handy clips and cuffs can be purchased at www.tomdrum.com. Detailed instructions and photos of all stretches and exercises are available at Stretching and Strengthening Exercises for Iliotibial Band Syndrome.
Not a Pronation Issue
In some cases, after therapy, stretching and strengthening have been performed then a custom orthotic device may be considered. Patients may benefit more from a cushioned type of orthotic as opposed to a rigid, motion-controlling device. Dr. Doug Richie, President-Elect of the American Academy of Podiatric Sports Medicine (www.aapsm.org), has never been able to establish a clear-cut relationship between any foot types and the propensity to develop this injury. He states, however, that he has almost never seen this injury in runners with flexible flat feet that overpronate; most runners with ITBS would be classified with feet nearly normal or with a slightly higher arch.
Run Fast, Not Long
Fadil credits Vin Lanana with the finding that faster running is less aggravating to this injury, so strides may be initiated when the pain level has been sufficiently reduced and until the ITB is healed enough to begin normal running. As with most injuries, the longer you have experienced symptoms the longer it may take to recover. Adding strength work in addition to the previous treatment mainstays of stretching, icing and massage should get you back to form much quicker.
Dr. Brian Fullem (bfullem1@aol.com) is a sports podiatrist in Newtown, CT. He has captained the Bucknell Alumni team that won the last two Reach the Beach relays.
Disclaimer
- Firstly, I need to slap a disclaimer all over this post about how I’m probably the world’s most unauthorized person (ever!) to give any type of running advice, but as this is one of the most popular questions I receive, I’ll try my best to answer. Just please keep in mind, these tips are simply from a tubby girl’s experience, a tubby girl who seriously never thought she’d run a marathon, let alone marathons (as in plural!).
You don’t have to run a marathon, umm wha?!
- The biggest thing I’d emphasize is start small. I know when you sign onto tumblr, create a fitblr (<— hate that word, don’t know why) blog, or read lots of health blogs, people tend to get super motivated “to run a marathon.” I NEVER had, ‘run a marathon,’ as a goal; I think I would have crashed and burned if I had. I signed up for a 5k race (which was a huge deal!), then 10k, 15k, 20k, ½ marathon, 30k and so on. So ya, to be a runner you really, really don’t have to run marathons! Hell, running a mile straight I still find impressive, as it’s actually pretty far. So take it one day at a time, and set small goals, and then who knows? Maybe one day we can run a marathon together! But if not, know you‘re still a runner if you’re getting out there and simply trying.
Walking is not failing
- Walking is o.k.! In fact, it’s great! It’s proven that if you run for 10 minutes, walk for 1, and so on, you’ll actually finish faster than someone, with the same age/stats, that runs the same distance continuously. I can’t stress this enough; walking is not failing!! Just make sure you keep moving. I still run 10 minutes, walk 1, and despite lots of people thinking ‘walking = fail,’ I still consider myself a ‘runner.’ 10 minutes is also a bloody long time to run when you’re starting out, so start with, “run 3, walk 1” or something, and build your way up.
Join a running group
- This is pretty much how I ran my marathons. I had an amazing (amazing!) support group (besides the tumblr one, obs). If you live in the land of free health care, tundra and polar bears, such as I do, it’s super easy! I’m the Running Room’s #1 advocate – it’s seriously AMAZING! Their programs range from learn-to-run,- 5k, 10k, and ½ to full marathons. 99% of running will then simply be showing up. However, if you’re elsewhere in the world? sadly I can’t give you specific advice, but use your bff, Google, and look for one. It’s so worth it, you’ll meet fabulous people (I’m convinced runners are just happier people) and you won’t regret it. Don’t be worried about being the last one in the pack, I was for months, and months (and then even more months), but everyone was so nice, and people would wait (despite me shooing them on), but it forced me not to be lazy, and keep trying. And who cares if you’re slow? Being last didn’t kill me, and it won’t you (promise)!
Listen to your body.
- Not everyone is meant to run. Running, especially long distances, is quite an unnatural thing, so your legs, and body are bound to suffer. Don’t be stupid; pain is your warning. At the beginning of 2010 I took nearly two months off for knee issues. Every day off was worth it. Rest days are just as important as running days.
Sign up for a race!
- This may be the most important one. Sign up for a race (active.comor runningroom.com) And then tell people! Facebook status it (be that person!), tweet it, send a blimp up into the air with it. This is probably my biggest motivation to run, “shoot… I have to, the race is in 3 weeks, and everyone is expecting me to run it.” This? this works.
Spend the money
- Running is a pretty cheap activity (exception: shoes and races), but if you’re like me, and are shallow, and
wantsneeds to look decent while running (because omigod the people in the cars will see me), I allowed myself to buy flattering, cute tops/clothes. It helped get my ass out there. (side note: the people in the cars? Ya… they really, really don’t care about you, and if they do? They’re impressed)You don’t have to run as often as you think
- For reals. Two days off a week min. When training for my full there were weeks where I only ran 4 times. Personally, I always thought to run races I’d have to run every day, but that’s not the case. Your body’s muscle memory is awesome-awesome, and 3 or 4 times a week is enough. Don’t set goals of ‘running everyday’ as you’re not a machine, and will thus crash and burn.
Push through your comfort zone
- This point? This point I’ve only recently actually understood. So I’ll let you in on a secret; long distance, slow n’ steady running? Ya… that type of running will NOT make the pounds fall off (BOOO!). BUT, fast, SHORT, sweaty, omigod-I’m-about-to-die runs? Ya… they will. You HAVE to push through your comfort zone. I suck at this, but it really is the only weigh (tehehehe) to lose weight from running. Learned this one the hard way.
And finally,
If it was easy, everybody would do it
- Running is hard. The actual act of running is not soothing to the soul (at least for me), or anything like that. It’s hard, uncomfortable, and the opposite of lying in bed, and as that’s a favourite past time of mine? running doesn’t bode well with my soul, BUT it’s more worth it than words can describe. The feeling of accomplishment after a run, or crossing a finish line (especially if you’ve ever been a lazy-(chubby)-ass, such as myself) is indescribable. You don’t need to run for hours, or even an hour, but just get out there, and do something. And despite how awesome or crappy your run is, go again, and again, and again, and I promise you, your body won’t defy the laws of being human, and then little, by little, it’ll get easier, and easier, and I have no doubt you’ll be astonished at where your feet can take you.
Good luck, and happy running!
Love E
by Denby Fawcett KITV 4 News Reporter
HONOLULU — Gladys “Glady” Burrill, 92, the oldest woman to enter the Honolulu Marathon finished the race Sunday in 9 hours, 53 minutes and 16 seconds.
Burrill’s finish time was about an hour short of the world record for her age group (90-94). The record time for that group is 8 hours, 53 minutes and 8 seconds.
Burrill is from Prospect, Ore., but she spends part of each year in Honolulu in her Waikiki condominium.
When Burrill crossed the finish line she was given an orchid lei by Honolulu Marathon President Dr. Jim Barahal.
Barahal called Burrill’s perseverance remarkable.
“I think it is absolutely unbelievable. It is inspirational and to anyone who has an elderly parent or perhaps has lost someone to realize what she is doing at her age. It is just astonishing. What an inspiration,” said Barahal.
Burrill began running the Honolulu Marathon in 2004 when she was 86.
She finished the race four times but she was unable to complete the last two marathons. In 2008, she was in distress because her husband had just died. She dropped out at the 25-mile mark. Last year, she failed to finish after suffering from severe stomach cramps on the course. She left that race at mile 16.
“So it was a struggle even though I am a positive person to know I could finish this time,” said Burrill.
Burrill and her 66-year-old training partner, George McCarthy put in 30 to 50 miles a week for almost a year to prepare for this year’s race.
“I was more relaxed. I didn’t have the stress that I had before. This just felt so much better,” said Burrill.
Six-time past Honolulu Marathon finisher Jimmy Muindi is a friend of Burrill’s and came to the finish line to congratulate her.
Burrill had this advice for anyone over 90 wanting to enter a marathon.
“To think positive and to take care of yourself, and I have never drank or smoked and I think that makes a big difference,” said Burrill.
Burrill said she will keep training in hopes of entering another marathon.
Beyond that, she said she dreams of climbing Mt. Kilimanjaro.
Pronation pattern of a neutral runner
Underpronation (also known as supination)
Overpronation
Pronation is the way the foot rolls inward when you walk and run. It is part of the natural movement that helps the lower leg deal with shock. Some people pronate more (overpronation) or less (underpronation) than others. Though this is not bad in itself, it does affect the way you run and it may increase the likelihood of injury. This makes your pronation pattern an important factor in choosing the right running shoes.
Study of Long Distance Runners Suggests It’s Sometimes OK to Push on Despite Pain.
By Charlene Laino
WebMD Health News
Nov. 29, 2010 (Chicago) — Contrary to what’s been taught, you can run through pain.
So say researchers who used a 45-ton mobile MRI unit to follow runners for two months along a 2,800-mile course to study how their bodies responded to the high-stress conditions of an ultra-long-distance race.
“The rule that ‘if there is pain, you should stop running’ is not always correct,” says study leader Uwe Schutz, MD, a specialist in orthopaedics and trauma surgery at the University Hospital of Ulm in Germany.
Many running experts believe that a tempo run, that faster-paced workout also known as a lactate-threshold, LT, or threshold run, is the single most important workout you can do to improve your speed for any race distance.
See how tempo runs work and learn how to do them properly.
By John Hanc
Runner’s World
By Steve Magness
As featured in the Web Only issue of Running Times Magazine
As competitive runners, we are trained to do everything we can to minimize damage and enhance recovery. Whether it is taking in a carbohydrate drink during the long run or making sure to suffer through an ice bath following that tough interval workout, trying to maximize recovery and minimize soreness and damage is ingrained in us as runners. But what if damage is a good thing?
A runner’s heart is true, especially when it’s used to gauge the intensity of a workout. Our intro to heart rate training will get you off and running.
By Josh Clark
To monitor or not to monitor. The answer boils down to a basic question of your philosophy as a runner. Those who favor heart rate monitors (HRMs) will tell you that HRMs are a great way to hone the pace of any given workout to the precise intensity called for. These fans often report big performance improvements thanks to their HRM training. With an HRM, advocates say, you can always avoid overtraining; by exercising at a specific heart rate, there’s no longer any guesswork, only the fact of hard numbers.
Those who pooh-pooh HRMs, on the other hand, like the guesswork. These folks prefer to have their pace governed by how they feel, rather than by an electronic gizmo strapped to their chest. To these purists, an HRM introduces a cold edge of technology and science into their running, cutting into the joy and freedom of their run.
It’s simply a difference of outlook. If you’re running mainly for performance and you want to squeeze the maximum conditioning out of each workout, you’d probably like an HRM. If you run mainly for fun and for release, you not only won’t like an HRM, you’d probably resent it. It’s up to you.
