Friday, September 04, 2009

Important Running Tips...

By Frank

2 mornings ago, I had a 20KM run with Luc. Though it went well, I was really tired after that as I did not sleep before the run. In fact, I haven't been sleeping well this few days whenever there is a run the next day. In fact, I sleep better on a normal day, though with my stress level high nowadays, this hasn't come easy.

As I was chatting with Chee Kong over the messenger service, he told me that I may have overtrained. I have just started my base training a couple of weeks ago though I have already hit the 30KM distance. I did try to hit the 42KM distance last Saturday but it did not materialise as I went down with 2 visits to the toilet which left me too uncomfortable to carry on. I was suprised by Chee Kong's statement at first but through a link he sent me, it does really make sense. Though I do feel good, the question is have I started hitting high mileage too early before my body is ready for it? Hmmm...

But anyway, here's to share the content of the link Chee Kong sent me. A write up from Dr. George Sheehan.

Important Running Tips For Every Runner To Know.

01) Keep a record of your morning pulse. Lie in bed for a few minutes after you awaken and then take your pulse. As your training progresses, it will gradually become slower and after three months or so plateau out. From then on, if you awaken and find a rate of 10 or more beats higher, you have not recovered from your previous day's runs, races or stresses. Take the day or more off until the pulse returns to normal.

02) Weigh yourself regularly. Initially you will not lose much weight. What you lose in fat you will put on in muscle. Running consumes 100 calories a mile and there are 3,500 calories to a pound so you can see weight loss will be slow unless you do heavy mileage.

03) Do your exercises daily. The more you run, the more muscle imbalance occurs. The calf, hamstrings (back thigh) and low back muscles become short, tight and inflexible. They have to be stretched. On the other hand the shins, the quads (front thigh) and the belly muscles become relatively weak. They must be strengthened. Learn the Magic Six: Three strengthening exercises, three stretching exercises.

04) Eat to run. Eat a good high-protein breakfast, then have a light lunch. Run on an empty stomach at least two, preferably three hours after your last meal. Save the carbohydrates for the meal after the run to replenish the muscle sugar.

05) Drink plenty of fluids. Take sugar-free drinks up to 15 minutes before running. Then take 12 to 16 ounces of easily tolerated juices, tea with honey or sugar, defizzed Coke, etc. before setting out. In winter that should be all you need.

06) Run on an empty colon. Running causes increased peristalsis, cramps and even diarrhea. Having a bowel movement before running and particularly before racing prevents these abdominal symptoms.

07) Wear the right clothes. In winter this means a base of thermal underwear followed by several layers of cotton or wool shirts with at least one being a turtleneck. Wear a ski mask and mittens. Use nylon if necessary to protect against wind and wet. In summer the main enemy is radiant heat. Remember to wear white clothes and use some kind of head covering.

08) Find your shoes and stick to them. High-arch feet do better with narrow heels. Morton's Foot (short big toe, long second toe) may need an arch support in the shoe. If a shoe works, train in it, and wear it to work.

09) The fitness equation is 30 minutes at a comfortable pace four times a week. Your body should be able to tell you that "comfortable" pace. If in doubt use the "talk test". Run at a speed at which you can carry on a conversation with a companion.

10) Run economically. Do not bounce or overstride. You should lengthen your stride by pushing off, not by reaching out. Do not let your foot get ahead of your knee. This means your knee will be slightly bent at footstrike. Run from the hips down with the upper body straight up and used only for balance. Relax.

11) Belly breathe. This is not easy and must be practiced and consciously done just prior to a run or a race. Take air into your belly and exhale against a slight resistance either through pursed lips or by a grunt or a groan. This uses the diaphragm correctly and prevents the "stitch."

12) Wait for your second wind. It takes six to 10 minutes and one degree in body temperature to shunt the blood to the working muscles. When that happens you will experience a light warm sweat and know what the "second wind" means. You must run quite slowly until this occurs. Then you can dial yourself to "comfortable," put yourself on automatic pilot, and enjoy.

13) Run against traffic. Two heads are better than one in preventing an accident. Turn your back on a driver and you are giving up control of your life. At night wear some reflective material or carry a small flashlight.

14) Give dogs their territory. Cross to the other side of the road and pick up some object you can brandish at them. Never try to outrun a dog. Face the dog and keep talking until it appears to be safe to go on.

15) Learn to read your body. Be aware of signs of overtraining. If the second wind brings a cold clammy sweat, head for home. Establish a DEW line that alerts you to impending trouble. Loss of zest, high morning pulse, lightheadedness on standing, scratchy throat, swollen glands, insomnia, palpitation, are some of the frequent harbingers of trouble.

16) Do not run with a cold. A cold means you are overtrained. You have already run too much. Wait at least three days, preferably longer. Take a nap the hour you would usually spend running.

17) Do not cheat on your sleep. Add an extra hour when in heavy training. Also arrange for at least one or two naps a week and take a long one after your weekend run.

18) When injured find a substitute activity to maintain fitness. Swim, cycle or walk for the same time you would normally jog.

19) Most injuries result from a change in your training. A change in shoes, an increase in mileage (25 miles per week is the dividing line; at 50 miles per week the injury rate is doubled), hill or speed work, or a change in surface. Almost always there is some associated weakness of the foot, muscle strength/flexibility imbalance, or one leg shorter than the other. Use of heel lifts, arch supports, modification of shoes and corrective exercises may be necessary before you are able to return to pain-free running.

20) Training is a practical application of Hans Selye's General Adaptation Syndrome. Stress is applied, the organism reacts, a suitable time is given to reestablish equilibrium. Then stress is applied again. Each of us can stand different loads and need different amounts of time to adapt. You are an experiment of one. Establish your own schedule, do not follow anyone else's.

* From Dr. George Sheehan Essay 10.


Yin said...

Thanks for sharing the tips, Frank.

Can I ask some questions?

Magic Six: Three strengthening exercises, three stretching exercises -- how do you do this?

I'm also a bit confused about this one: Eat to run. Eat a good high-protein breakfast, then have a light lunch. Run on an empty stomach at least two, preferably three hours after your last meal. Save the carbohydrates for the meal after the run to replenish the muscle sugar.

I always thought it was carbs before a run and then protein after?

Thanks and hope you can share your thoughts :)

Runnerz said...

I don't really understand the term Magic Six actually. I guess it was created by Dr. George Sheehan himself. However if not mistaken, it means to stretch each muscle used during the workout as there are 6 primary muscles on our body. Running used each of them so by doing so, it balances things out.

High-protein doesn't mean it must be higher than carbs. Carbs will always remain your primary fuel for energy. What it means by high-protein here is to include it in your breakfast as this amino acids helps to release energy from fat in your system. The liver works this out by converting it to glucose which is a source of energy. And yes, protein after a run to aid recovery.

Geraldine said...

I've been almost obliterated rice from dinner. Maybe too much to carbo load for no long runs. I piled up more protein from nuts and sultanas. My mornings are usually a big bowl of bircher muesli (it really fills up!). Without carbo, the big difference is I can't go far. On the other hand, the protein loadup does great recovery.

Sihan said...

hi... rookie runner here. Very good advice you have here... especially the second wind and the running with empty stomach. I totally agree with that. :P