Training Tips
Keep a Running Journal
The best way to know where you're going with your training is to see where you've been. Keeping a personal journal of your runs helps you track your progress, avoid past pitfalls and even inspire you to new accomplishments. Your journal can be as simple as a few dashed notes of the distance and time you ran each day, or more detailed with lengthier entries about your route, the way you feel, and the stuff you thought about on the run.
Fun with Fartlek
As fun to run as it is to say, a fartlek workout is a kind of informal interval session and a great way to incorporate speedwork into your routine when you want a change from the track. "Fartlek" is Swedish for "speed play" and consists of bursts of speed in the middle of a training run. After warming up, run at an easy training pace, throwing in bursts of speed for various distances throughout the run. Vary the speed and times of the speed sections, from as short as 15 seconds to as long as two or three minutes. Between these bursts, allow yourself enough recovery time to match roughly 2/3 of the effort time. The recovery pace, though, should be faster than the recovery jog you might do during intervals on the track; keep it moving at an easy training pace.
On the Surface
Treat your feet by avoiding rock-hard surfaces like concrete sidewalks; aim instead for grass or dirt trails. Find surfaces where the ground will absorb more shock, instead of passing it along to your legs, but try to be consistent. A sudden change to a new running surface can itself be a cause of injury.
RICE Is the Key Ingredient
Most running injuries respond well to the "RICE" treatment: Rest, Ice, Compression, and Elevation. Ice the trouble spot for ten minutes on, then ten minutes off, repeating as necessary. You should ice as soon as possible after you have been injured, and immediately after a run if you are running with an injury. Combined with compression (with a cold pack, for example) and elevation, icing goes far to reduce pain and swelling. Heat should only be applied to an injury after the inflammation is gone, probably after about 72 hours. If your swelling has gone down quite a bit, but there's still a little bit of inflammation, try alternating heat and ice after a few days of ice-only treatment.
The Runner's Recovery
Returning to running after a brief layoff? A general rule of thumb is that it takes about two weeks of "retraining" to come back from every week in which you do no exercise. Go easy on yourself during this period. Don't let your ego convince you that you should immediately be able to run as you did before. If you've been off the roads for only a week or two, start at about half the distance you were running before the injury. You should be able to build back to your former level in two to four weeks.
Ditch the Stitch
Every runner has experienced the dreaded side stitch, a sudden sharp pain in the side of the upper abdomen at the base of the ribs. The pain is caused by a spasm of the diaphragm, the muscle that controls your breathing. A stitch will usually go away quickly after slowing down or stopping, but even on the run, you can often make it go away by bringing your breathing into careful control.
Concentrate on belly breathing, pushing your belly out when you breathe in and relaxing it as you breathe out. Take deep breaths on the intake, and exhale suddenly, even noisily. To get the diaphragm to contract in rhythm with your steps, try to inhale and exhale as you land on your left foot.
Nighttime Running
When running at night always wear reflective clothing. You should also run facing traffic so that you can react if a motorist comes close. Try to stay off of busy streets and never assume that the motorist can see you.
Boring is good
Get into a routine. Like anything else, a running program is easier if it becomes routine. Set aside a certain time each day that is designated as your running time.
Expect some soreness
You may experience some soreness. This is normal. However, if you experience sharp pain it is best to stop and see a coach or doctor before continuing your training program.
Hills are your friends
Incorporating hillwork into your weekly training will help strengthen your legs and ankles. If you live in an area without hills, consider using a treadmill or stadium stairs to simulate uphill running.
Don't Break the Speed Limit
Weekly speedwork should be between 5 and 10-percent of your weekly mileage. For example if you are running 25 miles per week, you should not exceed 2.5 miles of speedwork. When using this formula, factor in all high intensity runs for the week as speedwork.
Too much, too soon
Don't over do it! This is the classic mistake made by most new runners. Stick to a progressive schedule, even if it seems a bit easy at first.
Run with company
Find a running partner. Running is easier when done with a friend.
Smart recovery
Use your days off wisely. These days are meant for recovery, therefore it is important to spread them out. If your schedule calls for two off days, don't take them on consecutive days -- spread them out.
Warming Up
Stretching is important, but never stretch cold muscles. Before you begin your stretching routine jog lightly to warm-up your muscles.
(http://www.coolrunning.com/engine/tips/index.shtml)
The best way to know where you're going with your training is to see where you've been. Keeping a personal journal of your runs helps you track your progress, avoid past pitfalls and even inspire you to new accomplishments. Your journal can be as simple as a few dashed notes of the distance and time you ran each day, or more detailed with lengthier entries about your route, the way you feel, and the stuff you thought about on the run.
Fun with Fartlek
As fun to run as it is to say, a fartlek workout is a kind of informal interval session and a great way to incorporate speedwork into your routine when you want a change from the track. "Fartlek" is Swedish for "speed play" and consists of bursts of speed in the middle of a training run. After warming up, run at an easy training pace, throwing in bursts of speed for various distances throughout the run. Vary the speed and times of the speed sections, from as short as 15 seconds to as long as two or three minutes. Between these bursts, allow yourself enough recovery time to match roughly 2/3 of the effort time. The recovery pace, though, should be faster than the recovery jog you might do during intervals on the track; keep it moving at an easy training pace.
On the Surface
Treat your feet by avoiding rock-hard surfaces like concrete sidewalks; aim instead for grass or dirt trails. Find surfaces where the ground will absorb more shock, instead of passing it along to your legs, but try to be consistent. A sudden change to a new running surface can itself be a cause of injury.
RICE Is the Key Ingredient
Most running injuries respond well to the "RICE" treatment: Rest, Ice, Compression, and Elevation. Ice the trouble spot for ten minutes on, then ten minutes off, repeating as necessary. You should ice as soon as possible after you have been injured, and immediately after a run if you are running with an injury. Combined with compression (with a cold pack, for example) and elevation, icing goes far to reduce pain and swelling. Heat should only be applied to an injury after the inflammation is gone, probably after about 72 hours. If your swelling has gone down quite a bit, but there's still a little bit of inflammation, try alternating heat and ice after a few days of ice-only treatment.
The Runner's Recovery
Returning to running after a brief layoff? A general rule of thumb is that it takes about two weeks of "retraining" to come back from every week in which you do no exercise. Go easy on yourself during this period. Don't let your ego convince you that you should immediately be able to run as you did before. If you've been off the roads for only a week or two, start at about half the distance you were running before the injury. You should be able to build back to your former level in two to four weeks.
Ditch the Stitch
Every runner has experienced the dreaded side stitch, a sudden sharp pain in the side of the upper abdomen at the base of the ribs. The pain is caused by a spasm of the diaphragm, the muscle that controls your breathing. A stitch will usually go away quickly after slowing down or stopping, but even on the run, you can often make it go away by bringing your breathing into careful control.
Concentrate on belly breathing, pushing your belly out when you breathe in and relaxing it as you breathe out. Take deep breaths on the intake, and exhale suddenly, even noisily. To get the diaphragm to contract in rhythm with your steps, try to inhale and exhale as you land on your left foot.
Nighttime Running
When running at night always wear reflective clothing. You should also run facing traffic so that you can react if a motorist comes close. Try to stay off of busy streets and never assume that the motorist can see you.
Boring is good
Get into a routine. Like anything else, a running program is easier if it becomes routine. Set aside a certain time each day that is designated as your running time.
Expect some soreness
You may experience some soreness. This is normal. However, if you experience sharp pain it is best to stop and see a coach or doctor before continuing your training program.
Hills are your friends
Incorporating hillwork into your weekly training will help strengthen your legs and ankles. If you live in an area without hills, consider using a treadmill or stadium stairs to simulate uphill running.
Don't Break the Speed Limit
Weekly speedwork should be between 5 and 10-percent of your weekly mileage. For example if you are running 25 miles per week, you should not exceed 2.5 miles of speedwork. When using this formula, factor in all high intensity runs for the week as speedwork.
Too much, too soon
Don't over do it! This is the classic mistake made by most new runners. Stick to a progressive schedule, even if it seems a bit easy at first.
Run with company
Find a running partner. Running is easier when done with a friend.
Smart recovery
Use your days off wisely. These days are meant for recovery, therefore it is important to spread them out. If your schedule calls for two off days, don't take them on consecutive days -- spread them out.
Warming Up
Stretching is important, but never stretch cold muscles. Before you begin your stretching routine jog lightly to warm-up your muscles.
(http://www.coolrunning.com/engine/tips/index.shtml)
posted by CloudNine at Friday, January 27, 2006
3 Comments:
Hi, I love to run but my problem is that I don't have a companion. Its nice to note all your tips about running, I know I need this for badminton as well us for mountain climbing. Am somewhat an outdoor person and I know the benefits of running, my heart!
Hello Beauty! It's OK ;D (Some people run with or without a running partner, find which suits you best.)Running can be a routine and sometimes, boredom starts to settle in. Before it happens to you, vary your running terrain. Include in your running schedule, the places where you would likely have fun running aside from track which can be too confining at times; grass, road or hill are refreshing change from the oval. However, when cross-training, most coaches would recommend a non-impact sport such as swimming, mountain biking or even just walking. This will give your muscle time to heal and get strong again from the intense, hard days on your running. A word of caution, however, you may NOT want to use your muscles after a hard day workout to be followed by your badminton game as this may overuse the muscle which could lead to injuries like achilles tendonitis and plantar fascilitis.
Yep, there is NOTHING better than to have strong legs in badminton to perform well.I am always glad to find a heart that knows about running well. This is a starter page. I'm filling in the basics first, and then, I'll move on to trainings like 5K, 10K, marathon and ultramarathon races sooner.Thank you for posting your comments.
Erratum.Plantar fasciitis.
Plantar Fasciitis is an overuse injury of the sole of your foot. Its primary symptom is severe heel pain. However, the first symptom is just a mild pain in the heel, feeling much like a stone bruise would. PF occurs when the tissue connecting your heel bone to the base of your toes becomes inflammed. The cause is usually tight calves or Achilles tendons, extremely flat feet, or extremely high arches. It occurs most in women and people who are overweight.
Treatments usually include rest, ice, and stretching the Achilles tendons and the plantar fascia (the inflammed tissue). Many people with PF find it helpful to tape their foot or buy orthotics to help relieve the symptoms.
Pronunciation: plant-R fa-she-I-tis
(http://running.about.com/od/injuryglossary/g/PFglossary.htm)
Achilles Tendonitis, definition.
Achilles tendonitis causes inflammation and degeneration of the achilles tendon. The achilles tendon is the large tendon located in the back of the leg that inserts into the heel. The pain caused by achilles tendonitis can develop gradually without a history of trauma. The pain can be a shooting pain, burning pain, or even an extremely piercing pain. Achilles tendonitis should not be left untreated due to the danger that the tendon can become weak and ruptured.
Achilles Tendonitis is aggravated by activities that repeatedly stress the tendon, causing inflammation. In some cases even prolonged periods of standing can cause symptoms. It is a common problem often experienced by athletes, particularly distance runners. Achilles Tendonitis is a difficult injury to treat in athletes due to their high level of activity and reluctance to stop or slow down their training.
Individuals who suffer from achilles tendonitis often complain that their first steps out of bed in the morning are extremely painful. Another common complaint is pain after steps are taken after long periods of sitting. This pain often lessens with activity.
Cause
There are several factors that can cause achilles tendonitis. The most common cause is over-pronation. Over-pronation occurs in the walking process, when the arch collapses upon weight bearing, adding stress on the achilles tendon.
Other factors that lead to achilles tendonitis are improper shoe selection, inadequate stretching prior to engaging in athletics, a short achilles tendon, direct trauma (injury) to the tendon, and heel bone deformity.
Treatment and Prevention
Athletes, particularly runners, should incorporate a thorough stretching program to properly warm-up the muscles. They should decrease the distance of their walk or run, apply ice after the activity and avoid any uphill climbs. Athletes should use an orthotic device, heel cup, or heel cradle for extra support.
A heel cup or heel cradle elevates the heel to reduce stress and pressure on the achilles tendon. The device should be made with light-weight, shock absorbing materials. An orthotic device can be used to control over-pronation, support the longitudinal arch, and reduce stress on the achilles tendon.
If the problem persists, consult your foot doctor.
(http://www.foot.com/info/cond_achilles_tendonitis.jsp)
Other INJURIES:
1)“Runner's Knee - Patellofemoral Pain Syndrome”
Runner's knee is an overuse injury, where the kneecap or cartilage beneath it is being rubbed away because of a misalignment of the kneecap. The pain, usually a strong ache, is located beneath or around the edges of the kneecap. Pain is strongest after sitting for some time with your knees bent or when running or walking down hills or stairs. This is when the most stress is on your kneecap.
The cause is usually a combination of weak quadriceps and tight hamstrings or IT bands. However, overpronation can be a factor also. Rest and ice are the best cures for the symptoms. Strengthening the quadriceps and stretching the hamstrings and IT bands are the easiest (and least expensive) ways to cure runner's knee. However, if patellofemoral pain continues untreated, surgery is an option (sometimes the only one).
Pronunciation: run-ners nee
Also Known As: Patellofemoral Pain Syndrome
2)“Shin Splints - Periostitis - Medial Tibial Stress Syndrome”
Shin splints are the common name for pain in the lower leg. Shin splints can be pain along or behind the inner edge of the shin (medial tibial stress syndrome), toward the front of the leg where the actual bone is tender (tibial periostitis), or on the outer side of the front of the leg (anterior compartment syndrome). Stress fractures are sometimes misdiagnosed as shin splints, usually by self-diagnosers (people who diagnose themselves instead of seeing a doctor). Shin splints are caused by overuse or overpronation; they are an iflamation of the thin layer of tissue that covers the shin. All forms of shin splints can be treated by rest.
Shin splints tend to occur during the start of a run, but disappear if ignored. This does not mean you should ignore the pain because if left untreated shin splints become much more painful and can even develop into stress fractures.
The best treatments are rest, ice, and stretching the calves and Achilles tendons on a regular basis.
Pronunciation: sh-in sp-lints
Also Known As: periostitis, medial tibial stress syndrome, anterior compartment syndrome
3)“Iliotibial Band Syndrome - IT Band Syndrome”
The iliotibial band is a muscle located on the outside of the thigh, running from just below the hip to just below the knee. The IT band's job is to keep your legs from pulling into the midline of your body. Thus, any activity that causes the leg to bend inwards can cause you to develop IT band syndrome. The first symptom is usually a dull ache on the outside of your knee during a run. These aches usually stop after the run. Stretches can be used to prevent IT band syndrome or to help with the symptoms if you have IT band syndrome.
Pronunciation: ill-E-O-tib-E-uhl band sin-drohm
Also Known As: IT Band Syndrome, ITB Syndrome
(http://running.about.com/od/injuryglossary/)
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