By Vic Brown
 

Following these 10 injury-prevention commandments of endurance training will help keep you healthy and fit.

1. Rest and Recover

Include rest days in your training plan by taking a complete break from training both physically and mentally. Get off your feet, rest your mind, rest your body for the day. I recommend training no more than two weeks consecutively without resting. Novice and/or masters athletes may require “off” days more frequently. Recovery weeks, typically fewer hours spent exercising or less miles trained, should be included every third to fifth week. Recovery days, easy non-intense training, should follow hard training days.

2. Incorporate Recovery Techniques

There are a number of ways to incorporate recovery into your routine.Biofoam rollers and massage sticks help sore, achy or stiff muscles recover from exercise. Watching movies, spending time with family, reading, listening to music or socializing with friends can all be effective relaxation strategies that allow you to disassociate from physical exercise and reduce tension while developing positive mood states of happiness and calmness.

3. Sleep

Essential for physiological growth and repair, routinely physically active individuals are encouraged to aspire for eight to nine and a half hours of sleep each night. Cardiovascular performance can be compromised by up to 20 percent with sleep deprivation, which also reduces reaction time, the ability to process information and emotional stability. Naps are always icing on the cake.

4. Consume Post-Exercise Fuel

The goal of post-exercise nutrition is to restore muscle and liver glycogen stores, improve hydration, and repair muscle tissue. You should eat 15 to 30 minutes after exercise, preferably as soon as possible, when the muscles are most receptive to fuel. Muscle replenishment and tissue repair can be accelerated if you combine carbohydrates and protein together in a ratio of 4 to 1.

Weigh yourself before and after exhaustive exercise to determine how much water you lost. Stay hydrated by consuming at least 24 ounces per pound of body weight lost within six hours after exercise. Performance begins to decrease after only a two percent loss in body water. Include electrolytes to eliminate the risk of hyponatremia if engaging in activity for more than four hours.

5. Warm Up and Cool Down

A proper warmup is a key component to preparing the body for the demands of any training session or competition. Developing a pre-race warmup is unique to each individual. Performing a warmup will elevate heart rate and VO2, and increase blood flow to the connective tissue and local muscles to be trained. This in turn will raise muscle temperature and help decrease joint and muscle stiffness, therefore improving range of motion.

Warm-up periods of five to 15 minutes are recommended with the effects lasting up to 45 minutes. After 45 minutes of inactivity, re-warming may be needed. On the other side of the coin, the recovery process and preparation for the next day’s training begins with a proper cool down. Low-intensity aerobic exercise, such as aquatic-based training, light jogging or cycling, are effective cooldown activities for clearing lactic acid and lessening the severity of muscle soreness.

6. Integrate Strength Training

Strength training is essential for preparing the body for the rigors of training and racing. It facilitates bone health and enhances injury resistance, including factors that contribute to overuse injuries. It can boost lactate tolerance and assist with delaying fatigue.

7. Use Proper Equipment

Correct equipment minimizes unwanted stress. A bike should fit you, not you fit the bike. Cycling posture and position is individualistic formaximizing aerodynamics, power, efficiency and comfort while minimizing injury potential and discomfort.

8. Follow the 10-Percent Rule

Increase annual training hours, or training volume, by ten percent or less. If you are training according to time, for example, and your triathlon program called for 15 hours of training this week, it’s recommended training hours not exceed 16.5 hours the next week.

9. Interval Train

Proper interval training can improve VO2 and anaerobic threshold. Intervals allow your body to adapt to and eventually race at greater speeds.

10. Know That More is Always Better

Recovery allows your body to adapt to training loads. Conditioning should be specific to the event you are training for. Training volume can be defined as the combinations of how often you work out (frequency) and how long you train (duration).

Vic Brown is an associate strength and conditioning coach at Boston University and assistant coach for Boston Performance Coaching, a triathlon and endurance athlete coaching service. He can be reached at vbrown@bu.edu.

Source: http://www.active.com/fitness/Articles/How-to-Prevent-Injuries-in-Endurance-Training.htm?cmp=17-4-684

Strength Training

Elite runners consider regular strength and conditioning work a crucial part of their training. Three-time Olympian and physiotherapist Jo Pavey shares eight exercises for improving muscle strength and preventing injury.

Complete Article: http://bit.ly/e8X1gw

What causes an overuse injury in a runner?

Overuse injury in a runner most often occurs because of a training error (running too far, too fast, too soon). With every mile that is run, the feet must absorb 110 tons of energy. Therefore, it is not surprising that up to 70% of runners develop injuries every year.

How can overuse injury be prevented?

You can decrease your risk of injury by following these recommendations: 

• Do not increase running mileage by more than 10% per week.
• Do not run more than 45 miles per week. There is little evidence that running more than 45 miles per week improves your performance, but a great deal of evidence shows that running more than 45 miles per week increases your risk for an overuse injury.
• Do not run on slanted or uneven surfaces. The best running surface is soft, flat terrain.
• Do not “run through pain.” Pain is a sign that should not be ignored, because it indicates that something is wrong.
• If you do have pain when you run, place ice on the area and rest for 2 or 3 days. If the pain continues for 1 week, see your doctor.
• Follow hard training or running days with easy days.
• Change your running shoes every 500 miles. After this distance shoes lose their ability to absorb the shock of running.

What about orthotics to reduce the chance of injury?

Orthotics are inserts that are placed in shoes to correct bad alignment between the foot and the lower leg. You will probably need orthotics if the inside of your foot turns in, a problem called pronation. If you have bad alignment but no pain with running and you do not suffer from repeated injuries, you probably do not need orthotics. Many world-class athletes with bad alignment do not wear orthotics. Your doctor may suggest orthotics if you have bad alignment, become injured and do not get better with other measures, such as rest, ice application and cross training.

What exercises help prevent or treat injuries?

Before and after a run, perform specific stretching exercises. See the pictures below that show stretching exercises. These exercises may also be part of your recovery from an injury. Do not bounce with each exercise. Stretch until you feel tension but not pain. 

If you do develop an injury, your doctor may suggest particular strengthening exercises. Every day you should do 3 sets of each exercise, with 10 repetitions in each set. Be sure to exercise each leg, not just the leg that is injured. For the exercises that involve straight-leg raises, you will want to add ankle weights as the exercises become easier for you. These exercises may also be done as part of your overall exercise program.

Stretching exercises

Hamstring stretch
Sit with your injured leg straight and your other leg bent. With your back straight and your head up, slowly lean forward at your waist. You should feel the stretch along the underside of your thigh. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times. This stretching exercise may be helpful for patellofemoral syndrome (pain under and around the kneecap), patellar tendinitis (inflammation of the tendon that connects the patella and tibia) and hamstring strain (overstretching or tearing of the muscles on the back of the thigh).

Iliotibial band stretch
Sit with your injured leg bent and crossed over your straightened opposite leg. Twist at your waist away from your injured leg, and slowly pull your injured leg across your chest. You should feel the stretch along the side of your hip. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times. This stretching exercise may be helpful for iliotibial band syndrome (knee tenderness from irritation of the thigh’s iliotibial band) and adductor strain.

Groin stretch
Sit with your feet together, your back straight, your head up, and your elbows on the inside of your knees. Then slowly push down on the inside of your knees with your elbows. You should feel the stretch along the inside of your thighs. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times. This stretching exercise may be helpful for adductor strain (overstretching of the groin muscles).

Quadriceps stretch
Stand straight with your injured leg bent. Grasp the foot of your injured leg with your hand and slowly pull your heel to your buttocks. You should feel the stretch in the front of your thigh. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times. This stretching exercise may be helpful for patellofemoral syndrome, iliotibial band syndrome and patellar tendinitis.

Calf stretch
Stand with your hands against a wall and your injured leg behind your other leg. With your injured leg straight, your heel flat on the floor and your foot pointed straight ahead, lean slowly forward, bending the other leg. You should feel the stretch in the middle of your calf. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times. This stretching exercise may be helpful for Achilles tendinitis (inflammation of the Achilles tendon, the large tendon at the back of the ankle), plantar fasciitis (heel pain) and calcaneal apophysitis (inflammation where the Achilles tendon attaches to the heel, usually in children).

Plantar fascia stretch
Stand straight with your hands against a wall and your injured leg slightly behind your other leg. Keeping your heels flat on the floor, slowly bend both knees. You should feel the stretch in the lower part of your leg. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times. This stretching exercise may be helpful forplantar fasciitis, Achilles tendinitis and calcaneal apophysitis.

Strengthening exercises

Straight-leg raise
Lie down with your upper body supported on your elbows. Tighten the top of the thigh muscle of your injured leg. Raise your leg on a count of 4, hold for a 2 count, and then lower the leg on a 4 count. Relax your thigh muscles. Then tighten the thigh and repeat. Do 3 sets of 10 repetitions each day. Once your leg gains strength, do the exercise with weights on your ankle. This strengthening exercise may be particularly helpful for patellofemoral syndromeor patellar tendinitis.

Side leg lift
Lie on your unaffected side, tighten the thigh muscle of your injured leg, and then slowly raise the leg off the floor. Hold the leg up for a 2 count, and lower it on a 4 count. Relax your muscles. Then tighten the thigh and repeat. Do three sets of 10 repetitions each day. Once your leg gains strength, do the exercise with weights on your ankle. This strengthening exercise may be helpful for iliotibial band syndrome.

Inner thigh lift
Lie on your affected side with the unaffected leg crossed over the knee of your injured leg. Tighten your thigh muscles and raise the injured leg about 6 to 8 inches off the floor. Hold for 2 seconds, and then slowly lower your leg. Relax the muscles. Then tighten the thigh and repeat. Do 3 sets of 10 repetitions each day. Once your leg gains strength, do the exercise with weights on your ankle. This strengthening exercise may be helpful for adductor strain.

Standing wall slide
Stand with your back against the wall and your feet 6 to 8 inches away from the wall. Slowly lower your back and hips about one-third of the way down the wall. Hold the position for about 10 seconds or until you feel that the tops of your thigh muscles are becoming tired. Straighten and repeat. Perform 10 repetitions each day. This strengthening exercise may be helpful for patellofemoral syndrome or patellar tendinitis.

Lying leg raise
Lie on your stomach. Tighten your thigh muscles and slowly raise your injured leg off the floor on a 4 count. Hold the leg up for a 2 count, and then lower the leg on a 4 count. Relax your thigh muscles. Tighten the thigh and repeat. Do 3 sets of 10 repetitions each day. Once your leg gains strength, do the exercise with weights on your ankle. This strengthening exercise may be helpful for hamstring strain.

Lateral step-ups
Stand with your injured leg on a stair or platform that is 4 to 6 inches high. Slowly lower the other leg, striking the heel on the floor. Straighten the knee of the injured leg, allowing the foot of the other leg to raise off the floor. Repeat. Do 3 sets of 10 repetitions each day. This strengthening exercise may be helpful for patellofemoral syndrome and patellar tendinitis.

Source

Written by familydoctor.org editorial staff.

American Academy of Family Physicians

Strength training is an important component in most professional sports. In distance running, however, we’re in the stone ages,” says Luke Carlson, CEO of Discover Strength and strength coach for many of the elite runners of Team USA Minnesota. Carlson believes that too many distance runners leave certain performance variables to chance when they forego regular strength training.

In the world of ancillary training, there is no other type of “extra” workout that is backed by more academic literature. “The preponderance of peer-reviewed research suggests that strength training improves running performance, whether that’s running economy or time to exhaustion,” Carlson explains.

Stephen Haas, a member of Team Indiana Elite, immediately noticed a difference in both overall performance and health since joining the elite ranks and committing to an organized weekly strength workout. “I really think it has helped us a lot. No major injuries in four years in any of the guys is pretty amazing,” he says.

Brett Gotcher of McMillan Elite in Flagstaff agrees. Over the years he has had coaches who have put less emphasis on strength, but since joining McMillan, he’s seen tangible improvements in his performances. “A lot of times people associate strength training with getting buff,” says Gotcher. “That’s not our purpose at all. I think it is one important aspect that can help make someone that ‘complete’ runner we all strive to be.

By Mackenzie Lobby
As featured in the Web Only issue of Running Times Magazine`

Complete article: http://bit.ly/hRT4K6

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

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.

This chart defines training zones in terms of pace and other methods of measuring intensity. Use it to hit your goal on every run.

By Alex Hutchinson

Easy Run (recovery zone)
Pace: One to two minutes slower than marathon pace
% Max heart rate: 65 to 70%
Perceived Effort: 3 to 4/easy
Talk Test: Complete conversation


Training Run (aerobic zone)
Pace: Marathon pace or slightly slower
% Max heart rate: 75 to 85%
Perceived Effort: 5 to 6/moderate
Talk Test: Full sentences


Tempo Run (threshold zone)
Pace: 20 to 30 seconds slower than 5-K pace
% Max heart rate: 88 to 92%
Perceived Effort: 7 to 8/hard
Talk Test: A few words at a time


Intervals (VO2 max zone)
Pace: Mile to 5-K pace or faster
% Max heart rate: 95 to 100%
Perceived Effort: 9/very hard
Talk Test: Can’t…talk…must…run…

There are eight basic types of runs that are practiced by runners of all levels everywhere. These formats evolved through a global trial-and-error process over many decades. They survived because they work. If you want to get the most out of the time you devote to training, you will need to learn and practice them too. You can add all kinds of wrinkles to these formats (for example by combining two of them within a single session), but even in their most basic form these workouts will take you far.

This 10 week program is for the experienced runner looking to complete a 10k course in just under 40 minutes. The training is based on a 3-4 day running week, which mixes long, short, easy and speed training days.

This seven week program is for the experienced runner looking to complete a 5k course in just under 20 minutes. The training is based on a 3-4 day running week, which mixes long, short, easy and speed training days.