Training tips for the St. Luke's Half Marathon

This weekend is the St. Luke's Half Marathon. If you're participating, hopefully you've trained well and are in the best shape of your life. Good Luck!

St Luke's Half Marathon, 2011

For everyone else, let's go over the basics of training for a Half Marathon and some things to remember for the day of the race.

Training Diet

First of all, don't make an amateur mistake. Years ago, runners thought that 'carbing up" before a race meant eating piza or pasta, but that can be disastrous. Loading your GI tract with heavy foods like that will slow you down during the race and you'll probably run out of gas before the halfway mark. You might also experience some GI discomfort which will be intensely uncomfortable when your body is in overdrive.

It's true that your muscles need carbs before a race, but get them in the days leading up to the race, not directly before. Two days before the race start loading up on sports drinks and fruit juices and avoid any alcohol. Also avoid high fiber foods like beans and broccoli during this time and fatty foods like peanut butter and fried foods. On the day of the race, don't eat any solid food for 3 hours before the race, but drink lots of water. The ideal breakfast? A bagel and fruit juice. After the race, replenish your body's energy stores as soon as possible with light, healthy foods and more water.

Training for the marathon

If you've been sitting on the couch for the past year, I'm happy that you've made the decision to run. However, don't do too much too quickly. You really should start your training 12 months before the race. If you're in better-than-couch-potato shape, but not great shape, you should start about 26 weeks before race day.

Running doesn't only involve the legs, it involves your entire body, especially your cardiovascular system. It's wise to include more than just running in your training regimen. Olympic Gold medalist Rod Dixon recommends "strength training as part of marathon training or for that matter any running program... So often we rely on the power of the legs to get us through but there are so many ways we can get our whole body to share in the workload, and this means getting stronger. I'm a huge believer in cross training using our own body weight in exercise... I also highly recommend yoga for runners."

One key to an endurance race is finding your stride, one you can maintain the entire race. Overstriding leads to quick burnout and understriding means you'll finish in the back of the pack.

Former Olympic sprinter Samantha Clayton says that you can find your perfect stride length by focusing on your arm movement. "Run at 70 percent of your maximum speed with your arms bent at a 90-degree angle, driving them back and forth to a full range of motion. Over-reach your arms and watch your stride length increase; limit your arms' range and your stride shortens." Your perfect stride is somewhere in between. 

Correctly fitted athletic shoes are a must. They'll offer proper support for your arches and ankles, will absorb the hard surface impact and keep you from experiencing fatigue early on. Proper athletic shoes are best bought at a store that specializes in footwear for athletes. On the day of the race, wear double layered athletic socks to avoid blisters.

During your training routine, don't go for broke. Slowly increase your mileage and intensity until you're up to the half marathon distance a few weeks before the race. Don't forget to take days off from your routine, because resting is just as important as training, as it allows your muscles and cardiovascular system to recover and strengthen.

If you live in an urban area, train in the early morning when air pollution is at its lightest.

As a preventative measure, ice your shins or any other potential problem areas in your legs, ankles or feet for about ten minutes after a long run. Do this routinely, even if you aren't experiencing pain, as icing reduces any minor inflammation that may have set in without you being aware of it.

And lastly, the best runners "clear the chute before they commute".  Drink as much coffee as necessary a few hours before the event. I'm sure you get my drift. Your body will be working hard during the marathon and you don't want to have to hunt for a bathroom during the competition.

Here's an excellent half marathon training schedule from Shape magazine and a novice training schedule from author and runner Hal Higdon.

Activating Children - Part II

Kids playing in a lake at a church camp (Photo credit: Wikipedia)Hope you all caught Part I, and if you’re back for Part II, let’s take a moment and thank you for making a sound and important decision in the development and well-being of your children.  Their futures are very much in your hands and they need strong and steady guidance. What better way than to lead by example.

So you’ve made the decision to kick it in gear and you want to take off on a little run. Let’s make sure you have the things you might need. These items can fit in a child’s back pack, and yes, the child can carry it.

• Small first aid kit (be prepared)

• Cell phone

• Bottled water (everyone carries their own) or have a route planned where you know water is available

• Submit a plan by letting someone know where you are going and when you will be returning

Check everyone’s shoes. Make sure there is adequate arch support and cushioning and the fit is appropriate. These are two things that can lead to foot and ankle pain and now that you are in motion, you don’t want to slow down. You have your destination in mind now, but one more important preliminary:

Never start out running without first doing some warm up activities like stretching. You just can’t take the muscles from cold to hot without first advising the muscles what to expect. That’s what the warm up is all about. Allow yourselves a good five minutes to stretch and warm up by doing the following:

    •    Start with feet and point toes/point heels
    •    Rotate ankles both directions
    •    Stretch out legs
    •    Flex calf muscles
    •    Stretch out upper leg muscles
    •    Gently twist torso side to side
    •    Bend over and touch toes (do not bounce)
    •    A few arm rotations in small circles and giant circles
    •    Head circles and side to sides

On your mark, get set, go! But not too fast, remember, you are working into this slowly. When you’re done running, stretch again to cool down and walk it off. Now wasn’t that exhilarating?

Dr. Teichman has expert advice for you about your feet and ankles. You can have healthy feet for the rest of your life. If you have any unexplained foot or ankle pain, call (610)432-9593, or visit us at http://eastpennfoot.com/.  See you on the jog path!

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Activating Children

Paques01 (Photo credit: Wikipedia)Are your kids cooped up all week, bound by the constraints of a typical working family? Come the weekend are you just so glad to have some downtime for yourself you might forget that they need outside diversions? Ok, no more excuses. The better weather has arrived and it is past time to get the kids off the sofa, away from video games and head for the outdoors. Your family activities do not have to cost a lot, nor do they require an all day time investment.

One of the things that a family can do together is run. There may need to be a little pace adjustment for the small ones, or a stroller may be required for the tiny tots. Beg one, borrow one or ask to be gifted with one and then hit the paths. Everyone will enjoy this family outing and the fresh air. If you have trouble motivating yourself go to this website and see how they break it down in tiny easy to accomplish steps. Your kids will love you for it.

No denying it childhood obesity is skyrocketing. This means earlier onset of foot and ankle problems due to the added stress and weight bearing on the young undeveloped bones of children. Don’t allow your child to suffer a lifetime of pain and aggravation when the solution lies right at your feet. Kids won’t make this decision by themselves. They need a leader who will set an example.

Benefits of an exercise plan include:

    •    Structured family time

    •    Build strong bones and muscles

    •    Mental attitude adjustment

    •    Burning excess energy

    •    More mentally focused when they need to be

    •    A foundation for healthy lifestyle

    •    Building family memories

No doubt about it, at first a change in lifestyle may come with some mild inconveniences, but overcome them now and set your kids up for success later in life. Build the strong feet and ankles necessary to carry them through life. Start your running program slowly and build gradually. This is not a 0 to sixty program your first time out. If you have foot or ankle concerns before you begin, consult with Dr. Teichman. His expertise can guide you on a conditioning plan and get you focused on the next step. Call (610) 432-9593 for an appointment.

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Hey, I could really use a Little Support

Podiatrist treating foot (Photo credit: Wikipedia)Do you suffer pain in the arch of your foot? Knee pain? Lower back pain? Have you raced off to the pharmacy to purchase the latest in arch supports from the foot department, only to come up short in the desired results department? What is real arch support and how does it help us?

Arch supports are inserts (off the shelf) or orthotics (prescribed by your podiatrist) that fit the arch of your foot to lend it support and prevent the stretching and small tears in the plantar fascia.  The plantar fascia is the ligament that runs the length of the foot. When stressed, this area becomes painful and inflamed. The most discomfort is apparent in the morning after a night’s rest. The ligament has contracted, and the first few steps in the morning can be painful as the ligament eases.

You are most apt to experience pain if you:

    •    Are overweight

    •    Spend long periods of time running walking or standing on hard surfaces

    •    If your feet roll inward

    •    Your calf muscles and tendons are too tight

How can you regain some comfort without breaking the bank? Consider a few things you can do at home to ease the pain.

    •    Ice the area for 20 minutes in the morning. If you have one of these neat rolling pins that allows you to put ice water in it. Put that under the arch of your foot and roll it back and forth. If not, do an application of cold first, then do the same type of rolling exercise using a rubber ball or tennis ball.

    •    Rise up on toes as far as possible, hold for 5 seconds, and lower. Repeat 10 times on each foot.

    •    Place the ball of your foot on wall at hip height. Lean forward until you feel the stretch in your foot, but do not cause added pain. Hold stretch for 5 seconds, release and repeat 10 times on each foot.

You can try arch supports from your pharmacy, but they may not always be reliable. The combination of the exercises and arch support may be enough to give you relief, but if not, call Dr. Teichman for an appointment. Get the kind of support you really need.

References:
http://www.livestrong.com/article/335195-exercises-for-sore-feet/
http://www.footminders.com/arch-pain-treatment-foot-arch-pain-with-orthotic-insoles.html

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Barefoot Running - Fad or Friction

Image via WikipediaAre you a runner? Does your day lack something if you can’t start the morning with that outing that really gets your blood pumping?  Well, how do you feel about this barefoot running trend?  Of course barefoot means without shoes. Then there is minimalist running which is running with “barely there” shoes. Barefoot running might be great in some instances, but here in the real world, seldom can you hand pick your surfaces each day to include soft grassy fields. More often, you see runners pounding the concrete. Without shoes, you would be increasing, immeasurably, the chance of puncture wounds, lacerations and infections. It’s sad to think about a runner being sidelined by an injury that could have so easily been prevented by wearing shoes.  But this just scratches the surface, so to speak.  What does barefoot running mean as far as support and impact to your tissues, muscles, joints and bones?

Barefoot running has become a hot debate, and there are probably arguments that can be made for running both with and without shoes, but in order for an argument to have validity, it needs to be backed by research.  Although there are people who have been running barefoot for years, have the studies really been performed and the results carefully analyzed in scientifically controlled experiments, or are people just exercising their right to preference? It will certainly be interesting to find out what the next ten years holds for this trend.  It seems that if it were truly beneficial, everyone would be running without shoes on.  Some people say that they just like the way it feels free, allowing the air to move across their feet. Similar arguments are used by motorcycle riders who refuse to wear helmets.  But there can be no denying that the use of helmets undoubtedly prevents injuries and probably saves lives.

One other point for consideration here, although it may be growing in popularity, it might not be right for you. Talk to your podiatrist and get their expert opinion on the matter, especially if you already have a foot problem that you are dealing with. You would not want to contribute to an existing problem.  If you are in need of a podiatrist, check out Dr. Teichman at East Penn Foot & Ankle Associates.

Do you have an experience or a story that you would like to share with us that involves barefoot running?  Please feel free to comment below, we would love to hear from you!

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Training for a Marathon Part #4

Image via WikipediaFor the last two months, the main focus of this blog has been training for a marathon.  In the first blog, we talked about the equipment that is vital in run training.  The second blog focused on what exactly goes into a marathon workout.  How far a person should push themselves week after week.  Then the third blog discussed the diet of a marathoner.  This blog I’d like to focus on one thing: days off.

Days off, or rest days, are just as vital to a runner as training days are.  We touched on this subject a little bit in the Training for a Marathon Part #2, but it needs to be discussed further. 

Think about it, if you’re constantly pushing a car to press on, eventually, something is going to give.  If you constantly run a car, it’s very possible that something is going to break.  You need to let the engine and all the parts cool down.  The same thing applies to us as people.  If a person constantly pushes themselves, never allowing themselves to cool down and rest, something is going to break, which results in an injury.

One thing you need to listen to is your own body.  Pain is your bodies way of telling you something is wrong.  Yes we all have little pains that we ignore, but when there is a constant pain, something is wrong or broken.  The other thing that can happen if you don’t allow your body rest days is that you will probably become sick.  Again, constantly pushing your body day after day eventually leads to something going wrong, and when your body is tired and worn down, so is it’s ability to protect against illnesses.  If your body can’t protect itself, then you can expect a cold or flu right around the corner.  The interesting thing is that when your get an injury or get sick, you are forced to rest to heal.  Kind of ironic.

If you have any questions on foot or ankle injuries, contact East Penn Foot & Ankle Associates.

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Training for a Marathon Part #3

Image via WikipediaHopefully you have read part one and part two on training for a marathon.  So now, as you start training for your marathon, another thing you need to plan out is your diet.  If you have run for a while, you probably know what works for you and what doesn’t.  As you train, you need to listen to your body and note when you are running better and when you’re bogged down.  The key is probably your diet!

Pretty much every runner knows that carbohydrates are what they need to have the energy they need for running.  More than half of your diet should consist of carbs, which are foods that are rich in starch.  This means eat up on pasta, bread, and cereals.  One thing you’ll want to watch out for is those starchy foods that have a higher fat content to them.  So try for multigrain bread instead of cinnamon rolls, or shredded wheat instead of highly sweet cereals.  You want to get energy to run, but don’t want extra fats and sugars that will just bog you down. 

You also need to make sure that you are getting protein to build muscle.  This is important if you haven’t worked out in a while and are just starting off.  As you train, you’re body will be developing muscles and you need protein to fuel that process.  This way you can get stronger faster.  Also, try to keep your diet constant and eat throughout the day.  If you eat three medium meals and one healthy snack between each meal, you’ll keep your body’s metabolism up and burn fat more, getting you the lean, mean, running machine you’ll need for a marathon. 

If you have questions on training for a marathon, you should contact East Penn Foot & Ankle Associates.  We’d love to help and guide you so that you can achieve your goal of completing a marathon.

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Training for a Marathon Part #2

Image via WikipediaSo now that you have decided to start training for a marathon, the question arises as to how one exactly trains for a marathon?  A marathon is a little more that forty two kilometers long, making a little over twenty six miles.  Don’t get discouraged, you can do it, but it’s going to take a lot of hard work, which will be totally worth it when you cross that finish and accomplish your goal!  The first thing you need to do is to start off slow.  If you haven’t run in a long time or this is your first time in serious running, you should check out a blog we wrote earlier taking about the right running stance, and in the beginning training, don`’t worry about distance but just get your body use to running and work on correcting your running stance.  At the beginning, work up to being able to run for a half a hour, once you have reach that point, it’s time to find and sign up for your first marathon.  You probably need at least fourteen to sixteen weeks of serious training to get ready for a marathon.

One of the most important things is to take rest days seriously, meaning that you don’t go running which will help you avoid injury.  You need to discipline yourself to train probably four days a week with three rest days spread out every week.  Do not kill yourself by running more than five miles more than once a week, meaning only one day should be focused on long distance a week.  Work up to it, by starting at five miles and adding one or two every week, then with two weeks till the marathon, tackle the long haul of twenty seven.  The last week, go easy allowing your body to rest before the big day. 

If you have any questions, Dr. Teichman would love to talk to you about training and how to start.  Contact him at East Penn Foot & Ankle Associates.

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