4 DAYS AND COUNTING FOR MARATHONERS.

Hats off to everyone running the marathon this year.  I think it is a great event and is one of the many events special to the city of Boston.  Make sure you get plenty of sleep two nights before the race.  The night before will be difficult to sleep for first timers.  If you end up staying up late Saturday night and sleeping late Sunday morning; there is a good chance you won’t be able to fall asleep early Sunday night.  This will make it difficult to get enough rest seeing how you have to get up so early on Monday morning.    So unless you can find some way to catch a nap during the actual marathon along the street somewhere; get to bed early Saturday night!

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MARATHON TRAINING

If you are a beginner training for the Boston Marathon and you are following a program that you got online or in a book; chances are you are injured right now.   There is also a good chance you wish you never decided to try to run a marathon. Lastly, the likelihood is high that you are absolutely dreading this weekend’s long run.  If this is the case then you are over training.  Not to the point where it is terribly dangerous but you may experiencing some of the symptoms.

@Not sleeping well

@Irritability

@Elevated resting heart rate

@Gastrointestinal issues

@Muscle/joint aches and pains

Too many runners fall into the TERRIBLE TOO’S trap.

TOO MUCH RUNNING (NOT ENOUGH CROSS TRAINING)

INCREASING MILEAGE TOO FAST

Your feet, knees,hips and maybe even back are hurting because the program you selected didn’t take one very important thing into consideration.  YOU.  How can a beginner marathon training program be right for someone who is 6 feet 4 and 17olbs, male with high arches and also be fit for a 5 foot 145lbs female with very flat feet. 

Because we are all so different means we all need a specific training protocol for any event.  Flexibility is a major reason why feet and joints are hurting you right now.  Differences in muscle inflexibilities make it difficult to prescribe a blanket program for everyone.  It all starts with the foot and ankle itslef.  Incorporate this series of ankle mobility stretches into your daily routine to lower the incidence of ankle related issues.

When you think about the great Kenyan runners; they probably take a third of the steps an average Joe marathon runner takes to complete his 4:30 marathon.  Thats alot more impact on the joints being withstood by ” Joe the runner.”

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SPRING IS NEAR, TREADMILL RUNNERS BEWARE!

If you’ve been running on a treadmill all winter then you have been doing you hamstrings a disservice.  Although it beats running outside, slipping on the ice and tearing up your knee; treadmill running DOES NOT involve as much hamstring recruitment as does running outside on the ground.  I remember hearing the myth that:

If you put the treadmill on at least a 2% incline then it is the same difficulty as running outside.” 

I have no idea who said that but that was the rumor when I first started in this industry.  Because the treadmill belt moves and you do not when you are on it results in less ground contact time than that off traditional running outside.  In turn involving the hamstrings LESS to perform the action.  So be careful when returning to outside activities.  Especially those which involve sprinting. 

 

Most people think they have pulled their hamstring when they either just strained it or the gracilis muscle.  If you were to google images of a hamstring pull you will see that you want to be careful to make sure that it doesn’t happen to you.  Refer to a previous blog entry for tips on how to train the hamstring muscle group.

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THE TERRIBLE TOO’S AND RUNNER”S KNEE.

Elastic Band Walk

This time of year I get a lot of runner’s training for the marathon.  Most of them are first time marathoners.  I see a lot of the same issues with these runners. 

THE TERRIBLE TOO’S. 

@ Starting too fast.

@ Increasing mileage too quickly.

@  Running too much during the week.

And not enough flexibility and soft tissue work.  I have had great success with the exercises pictured above.  The one leg leg press should be performed with the individual keeping their foot in line with the width of their foot as they lower the weight.  Don’t let the knee bow in or out during this phase of the exercise.  The life fitness vertical leg press is an ideal version of the leg press for this exercise.  Reason being the angle strengthens the muscles of the hip including the glute maximus and medius.  Most knee pain is due to weak pelvic and core muscles.

The lateral band walk is great for strengthening and activating the glute medius muscle.  This muscle is called into action when supporting the body on one limb.  Which occurs over and over during running.  Without that strength on the lateral side of the hip there is less control of the femur; in turn the knee joint is more susceptible to lateral stress during impact activities. 

 

 

 

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