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While I don't fully endorse the Pose Method , this video provides helpful information about correct running form, in general:
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Quotes“This is the way you want to train, alright? Don’t say 'all right I’m gonna work my pinky toes on Monday. I’m gonna work my outer bicep on Tuesday.' That’s how pussies train! Alright? You wanna be tougher--you train everything all at once. Smash yourself right in the mouth with this stuff, alright?!!! Hardcore!!! ” ~ Dave Balomo
"When a lion is chasing an antelope, he doesn't look back. He has to eat." ~ Robert Cheruiyot
“Frustration is the first step towards improvement. I have no incentive to improve if I’m content with what I can do and if I’m completely satisfied with my pace, distance and form as a runner. It’s only when I face frustration and use it to fuel my dedication that I feel myself moving forwards.” ~ John Bingham
“Run like hell and get the agony over with” ~ Clarence DeMar
“When you win, say nothing. When you lose, say less.” ~ Paul Brown
“Running is one the best solutions to a clear mind.” ~ Sasha Azevedo
“My whole feeling in terms of racing is that you have to be very bold. You sometimes have to be aggressive and gamble.” ~ Bill Rodgers
“Running helps me stay on an even keel and in an optimistic frame of mind.” ~ Bill Clinton
“The marathon can humble you.” ~ Bill Rodgers
"I very sparingly ran during the past 3 months in an effort to save my joints from the pounding on the pavement. And in the end, it was my downfall." ~ Jacob Seilheimer
“Learn to run when feeling the pain: then push harder.” ~ William Sigei
“Running won't kill you, you'll pass out first!” ~ Unknown
“Ask yourself: 'Can I give more?'. The answer is usually: 'Yes'.” ~ Paul Tergat
“If you want to become the best runner you can be, start now. Don't spend the rest of your life wondering if you can do it.” ~ Priscilla Welch
“To win means nothing without the will to prepare.” ~ Juma Ikangaa
“Anyone can run 20 miles. It's the next six that count.” ~ Barry Magee
“My feeling is that any day I am too busy to run is a day that I am too busy.” ~ John Bryant
“The idea that you can't lose contact with the leaders has cut more throats than it has saved.” ~ Arthur Lydiard
“I was born to be a runner. I simply love to run. It's almost like the faster I go, the easier it becomes.” ~ Mary Decker Slaney
“Do what you know best; if you're a runner, run, if you're a bell, ring” ~ Ignas Bernstein
"You are a walking monument to deferred gratification." ~ Friend of Pat Porter
"If you want to undertake such a difficult task, you must be true to yourself and not create myths and excuses." ~John Parker, Runners and Other Dreamers
"With the marathon, I think it's just a matter of running enough of them so that sooner or later you get the perfect day where everything goes right." ~John Parker, Runners and Other Dreamers
"Whenever you talk to an athlete who once returned to active competition after a good while away - and it hardly matters with what success - you often sense a truly mystified pleasure in their athletic rebirth. It is as if, once having ventured out into the real world of blurred values and ambiguous finish lines, he had thought to be banned forever from this other, this far more clearly defined sphere." ~John Parker, Runners and Other Dreamers
"You must bake with the flour you have." ~ Danish folk saying
"I have met my hero, and he is me." ~ George Sheehan
"The will to win means nothing if you haven't the will to prepare." ~ Juma Ikangaa, 1989 NYC Marathon winner
"Pain is weakness leaving the body." ~Tom Sobal, World Snowshoe Racing Champion
"Most mistakes in a race are made in the first two minutes, perhaps in the very first minute." ~ Jack Daniels, Exercise Physiologist and Coach
I'd like to meet:
Mostly just looking to stay in touch with people. I am pretty bad at keeping up with folks and things are pretty busy between law school, running, and such.As far as meeting...I always like hearing from other runners, new or old to the sport. I can be a bit of a running geek and my brother and I could spend hours talking about running shoes.Fellow law students who want to commiserate are always welcome.Otherwise, if you are interesting and can either entertain me or whatever than great, send me a message...but no B.S., please.Otherwise, I appreciate intelligence, humor, sarcasm and diverse interests. Also, I don't care for people who take themselves too seriously...
Training Philosophy
In a very basic sense, I believe training is about balance. For even the most extreme runner, there must be an incorporation of additional actvities that can keep the body strong and able to endure the demands of training.
The way to become more proficient with running is...through running. There is no magic to that. The key becomes doing all of the things necessary to allow you to run consistently without injury. Yoga, Functional Training, Cross Training, are all means of keeping the body strong and balanced. I do not believe that they directly effect performance. However, indirectly they most certainly do. They provide the body with the balanced strength that allows you to handle the demands of running and the running provides the ultimate training effect that provides for improved performance.
There is no magic number of mileage, no panacea workout, no secret breakfast of champions. Sound judgment, a balance of restraint and effort, and a well-balanced and patient training program go a long way toward success.
In terms of running, there are many programs that will more than suffice to provide a runner with a good solid foundation. Whether you are a Lydiard or Daniels disciple, a Billy Squires follower, or influenced by the great Kenyans and Ethiopians, the bottom line is the distance runner must have speed and endurance.
In order to accomplish this, a variety of running tools can be helpful. My influences come from the many great coaches and runners that I have been fortunate to learn from - Randy Crowley, Ed Eyestone, Paul Pilkington, Paul Cummings, Norm Levine, Ken O'Brien, Michael Pieroni, Suzanne Walmsley, Billy Squires, Bill Rodgers, Belayneh Dinsamo, and others...
My racing orientation is that of a runner shooting for two marathons per year with successful competition at distances from 5k to the marathon and everything in between on road, trail, and XC. Typically, if you are trained for a marathon, you will be competitive for other distances. You may need to amp the speed work a bit and tweak parts here or there but it isn't a bad approach for the generalist who likes to compete at a variety of distances.
Here are specific workouts (heavily influenced by the coaches at the Boston Athletic Association):
Rest Day : All training programs must have planned recovery. How often this takes place is highly variable between athletes. Some people take two or three days off from training each week. Others rarely take a day off. Everyone should have planned easy days with little or no training.
Interval Workouts : An important weekly workout, but more important for the shorter distances. Not as important as people think for training for a marathon. Runners should get in 3-5 miles of fast paced running with intervals generally ranging from 800 meters to 2 miles. A common training flaw is runners in marathon training do their workouts too fast and do not fully recover for their other workouts during the week. The pace of the intervals should usually fall between your current 10k and 5k race pace. A warm-up and cool-down of 2 to 3 miles each is important.
Distance Runs : This is your typical daily run, which should be three days per week for most people. The length and pace of your distance runs will vary from person to person and how you feel. Distance runs are the most flexible in terms of your training. If you're feeling tired, then cut back on the distance and pace of the run. Likewise, do the same if the weather conditions are pooer. These days are great ones to do some alternate form of exercise if you cross-train.
Medium-Long Runs : An important run done at a fairly steady pace (approximately 30 seconds per mile slower than race pace) for 10-14 miles.
Tempo Running : Pace within 10 seconds of your race pace. Getting used to running at or near pace is an important part of any training program.
Long Runs : An important foundation of endurance for any distance but essential for the marathoner. Aqua-Running: A great active rest tool. Use the pool. It does some good. Yoga: Helps to keep from becoming too tight and is great for injury prevention. Functional Training: (see below) I believe this is another important element to injury prevention.
Fartleks: Speed play. Less controlled speed intervals than work done on the track, these can be especially good at simulating surges in races.
Strides : After a run, some light sprints are an excellent way to keep leg turnover.
Aqua-Running : A great active rest tool. Use the pool. It does some good.
Yoga : Helps to keep from becoming too tight and is great for injury prevention.
Heart Rate Training : Provides a great mechanism for making sure your easy days are sufficiently easy and your hard days are sufficiently hard. The numbers here are sample numbers. Use the calculators linked on this page to assist in finding your own. In terms of HR monitors, I really like the Polar Heart Rate Monitors.
Heart Rate Training is an invaluable tool to ensure that you are doing the right effort for the purpose of any given run. It provides a great mechanism for making sure your easy days are sufficiently easy and your hard days are sufficiently hard. Take a quick peak at some of the formulas used to calculate maximum HR.
There are several different ways to estimate your maximum heart rate, based on your age and sex.
The preferred method for establishing your Maximum Heart Rate is to do a test :The best known of the formulas are listed here .
Use this calculator to assist in finding your own if you chose the forumula route. In terms of HR monitors, I really like the Polar Heart Rate Monitors.
Now, what do you do once you know your maximum HR?
You can calculate your own training heart rate using the Kavonen Formula, but first you'll have to determine your Resting Heart Rate and Heart Rate Reserve:
1. Resting Heart Rate (RHR) = your pulse at rest (the best time to get a true resting heart rate is first thing in the morning before you get out of bed).
2. Maximum Heart Rate (MHR) = formulas or test
3. Heart Rate Reserve (HRR)= Maximum Heart Rate - Resting Heart Rate
Once you have your Heart Rate Reserve, you can calculate your training heart rate:
Examples:
4. (Heart Rate Reserve*.85) + Resting Heart Rate = anerobic training zone (85%)
5. (Heart Rate Reserve *.60) + Resting Heart Rate = Lower end of the recovery training zone
Essentially, you will want to train in ranges that fall within the training zone.
Some basic guidelines to follow:
Long, slow runs, easy or recovery runs
Training in this zone improves the ability of your heart to pump blood and improve the muscles' ability to utilize oxygen. The body becomes more efficient at feeding the working muscles, and learns to metabolize fat as a source of fuel. HR = 60-70%
Aerobic zone or "target heart rate zone"
Most effective for overall cardiovascular fitness. Increases your cardio-respitory capacity: that is, the your ability to transport oxygenated blood to the muscle cells and carbon dioxide away from the cells. Also effective for increasing overall muscle strength. HR = 70-80%
Anaerobic zone
The point at which the body cannot remove lactic acid as quickly as it is produced is called the lactate threshold or anaerobic threshold. It generally occurs at about 80-88% of the Heart Rate Reserve. Training in this zone helps to increase the lactate threshold, which improves performance. Training in this zone is hard: your muscles are tired, your breathing is heavy. HR = 80-90%
VO2 max - "Red line zone"
You should only train in this zone if you're very fit, and only for very short periods of time. Lactic acid develops quickly as you are operating in oxygen debt to the muscles The value of training in this zone is you can increase your fast twitch muscle fibers which increase speed. HR = 90-100%
This is not meant to be a comprehensive treatise on HR training. For a useful book for any runner's bookshelf, consider Roy Benson's The Runner's Coach which gives solid treatment to HR training.
Polar Heart Rate Monitors
Functional Training : (see below) I believe this is another important element to injury prevention.
Functional Training
What is functional training?
Q: What is functional strength training?
A: Functional strength training has become a popular buzzword in the fitness industry. Unfortunately, it is also subject to wide interpretation.
At the extreme, some individuals believe that by mimicking the explosive, ballistic activities of high-level competitive athletes, they are training in a functional manner. All too often, however, such training programs greatly exceed the physiological capabilities of the average exerciser, which ultimately increases the possibility that an injury might occur.
Most would agree that there is nothing functional about sustaining an injury due to improper training.
In many respects, functional strength training should be thought of in terms of a movement continuum. As humans, we perform a wide range of movement activities, such as walking, jogging, running, sprinting, jumping, lifting, pushing, pulling, bending, twisting, turning, standing, starting, stopping, climbing and lunging. All of these activities involve smooth, rhythmic motions in the three cardinal planes of movement-sagital, frontal and transverse.
Training to improve functional strength involves more than simply increasing the force-producing capability of a muscle or group of muscles. Rather, it requires training to enhance the coordinated working relationship between the nervous and muscular systems.
Functional strength training involves performing work against resistance in such a manner that the improvements in strength directly enhance the performance of movements so that an individual's activities of daily living are easier to perform. Simply stated, the primary goal of functional training is to transfer the improvements in strength achieved in one movement to enhancing the performance of another movement by affecting the entire neuromuscular system.
In functional training, it is as critical to train the specific movement as it is to train the muscles involved in the movement. The brain, which controls muscular movement, thinks in terms of whole motions, not individual muscles.
Exercises that isolate joints and muscles are training muscles, not movements, which results in less functional improvement. For example, squats will have a greater "transfer effect" on improving an individual's ability to rise from a sofa than knee extensions.
For strength exercises to effectively transfer to other movements, several components of the training movement need to be similar to the actual performance movement. This includes coordination, types of muscular contractions (concentric, eccentric, isometric), speed of movement and range of motion.
Each individual component of the training movement must be viewed as only a single element of the entire movement. The exercises with the highest transfer effect are those that are essentially similar to the actual movement or activity in all four components. It is important to note, however, that individuals cannot become expert at a particular movement or activity by training only with similar movements. For optimal results, repeated practice of the precise movement is required.
Exercises performed on most traditional machines tend to be on the low-end of the functional-training continuum because they isolate muscles in a stabilized, controlled environment. While it may be true that traditional, machine-based exercises are not the best way to transfer performance from the weight room to the real world, it does not mean that such exercises should not be a part of a training program.
For example, "non-functional," single-joint exercise can play a critical role in helping to strengthen a "weak link" that a person may have to restore proper muscle balance. Furthermore, doing such an exercise can allow an individual to more safely and effectively participate in functional-training activities while also reducing the risk of injury.
In the final analysis, it must be remembered that functional training is not an all-or-nothing concept. A continuum of functionality exists. The only entirely functional exercise is the actual activity one is training for.
Accordingly, individuals shouldn't rely on any single group of exercises. Individuals should use all the weapons in their training arsenal. Functional strength training should serve as a supplement to traditional strength training, not as a replacement.
Properly applied, functional strength training may provide exercise variety and additional training benefits that more directly transfer improvements to real-life activities.
Functional Training Exercises :
Below is a sampling of exercises that I have found to be helpful in support of running. For proper form, I strongly suggest Functional Training for Sports by Michael Boyle. In addition, Mark Verstegen has several excellent books on core training that describe the exercises below in significant detail.Also, there is helpful information here .No equipment is necessary. I have found, however, that unstable surfaces and some other equipment ( Disc Pillow , Reebok Core Board , Exercise Bands , Physioball , Ankle Weights , Dumbbells , Medicine Balls ) advance the routine and can create a cheap but excellent gym. These are meant to be done as a functional training and not as part of a heavy strength training (weight training) regimen. Feel free to contact me with questions. Happy to help!
All of the below exercises can be done on stable or unstable surfaces. Where possible, progress to doing them one-legged. Normal rules apply: 2-3 sets, 10-12 reps for most of the exercises below. If I do all of the exercises below it takes me between 45-60 minutes (longer the first 2-3 times because of the learning curve).
CORE TRAINING EXERCISES / ROUTINE
Category
Exercise
Movement Prep
Reverse 90/90 Stretch
Movement Prep
Inverted Hamstring Stretch
Movement Prep
Runners’ Lunge
Movement Prep
Forward Lunge Elbow to Instep
Movement Prep
Knee Hug
Movement Prep
Pillar March
Movement Prep
Backward Lunge
(w/ Lateral Flexion)
Movement Prep
Leg Cradle
Movement Prep
Hip Crossover
(Feet Up)
Movement Prep
Hand Walk
Movement Prep
Downward & Upward
Dog
Movement Prep
Lateral Lunge
Movement Prep
Drop Lunge
Movement Prep
Sumo Squat-To-Stand
Movement Prep
Quadruped Posterior
Rocking
Prehab
Standard Squat
Prehab
Ball Squat
Prehab
Single Leg Squat
Elasticity
Squat Jump
Prehab
Standard Lunge
(Core Board or
other unstable)
Strength
Romanian Deadlift
(two arms,
one leg)
Prehab
Pillar Bridge Front
(w/ Diagonal
Arm Lift)
Prehab
Pillar Bridge Lateral –
Feet Split
Prehab
Side Lifts
(pillar or
regular)
Prehab
Glute Bridge Marching
(Knee Extension)
Prehab
Four-Way Hip
(Cable or
Ankle Weights)
Prehab
Floor Ys /
Supermans
Physioball
Y, T, and W
Physioball
Bridge
(two legs,
one leg)
Physioball
Leg Curl
(two legs,
one leg)
Physioball
Leg Press
(two legs,
one leg)
Physioball
Knee Tuck
Prehab
Fire Hydrant
Prehab
Slide Board /
Bongo Board
Prehab
Tubing Side Walk
PrehabAnkle Rotations
and
Raises on
Disc Pillow
Physioball
Pushup
Elasticity
Plyo Pushup
Strength
Shoulder Press
Strength
Shoulder Raises
Strength
Bicep Curls
Physioball
Ball Crunch
Physioball
Leg Raises
with Ball
Strength
Bicycle
Regeneration
See Workouts
Using Foam Roller
or Tennis Ball
in Book
Yoga
Yoga Classes
and DVD
FUNCTIONAL TRAINING RESOURCES:
Slide Show of Core Exercises
Peter DeCambre's Stretching and Core Exercise Program
Peter DeCambre's Functional Routine
Core Performance Books by Mark Verstegen
FUNCTIONAL TRAINING EQUIPMENT:
Reebok Core Board
Foam Rollers
Medicine Balls
Exercise Bands
Core Performance Book
Stability Balls
Water Running
Why deep water running?
Depending on your specific injury, you may be able to cycle, row, or use a cross country skiing simulator. If you can do these activities without interfering with your recovery, then by all means include them in your cross training program. Unfortunately, a number of running injuries are aggravated by these other types of exercise. Fortunately, with most running injuries, you can safely run in the water. Deep water running with a flotation vest provides an excellent training stimulus, and more closely simulates land running than most other cross training options. Running in the water is a total body exercise that works your legs, trunk, and arms, and positively stresses your cardiovascular system.
Several studies have verified that deep water running can be used by runners to maintain fitness. Investigators from Florida State University coerced a group of trained male runners to run in the water while another group continued regular training. The runners were tested for VO2 max, lactate threshold, and running economy before and after 6 weeks of water running. The water running group fully maintained their aerobic fitness over the 6 weeks. Similarly, a study by Ed Eyestone (yes that Ed Eyestone) and colleagues at Brigham Young University found no change in 2 mile run time after runners trained in the water for 6 weeks. Additional support for the fitness benefits of water running is provided by a study from the exercise physiology lab at the University of Toledo, in which trained runners ran in the water 5 to 6 days per week for 4 weeks. These runners had no change in 5 km performance time, VO2 max, lactate threshold, or running economy after 4 weeks of water running. So, there is little question that water running is an effective method for runners to stay fit.
What's so special about water?
Although various forms of water exercise have been used for centuries, space age research now ..s more reasons than ever to take training and recovery programs into the water.
* No impact running. Your body weighs about 10% of its land weight when up to your neck in water. If you weigh 200 lbs. when standing on land, you weigh only 20 lbs. in water. With the addition of a buoyancy belt like the AquaJogger®, you can run with your head comfortably out of water, breathe normally, and accomplish most of the same workouts you perform on land.
In the water your musculo-skeletal system is no longer bearing weight, so it can be recovering from all the pounding of your land based programs while you focus your conditioning on the cardio-pulmonary system. No pounding...no impact.
* Aerobic and Anaerobic Conditioning. A decade of research by a variety of sources has shown that the training effect of water running can be equal or greater than the same level of effort on land. Improve your cardio-pulmonary conditioning while giving your weight-bearing joints and muscles a day off.
* Resistance. Water creates resistance to movement in all directions through a full range of motion. Increase or decrease the intensity by changing the speed of your movements. Being submerged in water is like having an adjustable weight machine surrounding your body.
* Massage. Water massages your muscles with every movement of your arms and legs. This action increases circulation, promotes relaxation, and helps remove stress and tension.
* Up to your neck. Being up to your neck in water produces physiological changes in your body that help remove metabolic waste, improve cardiac function, lower blood pressure, and assist the body in tissue healing. Start thinking about how you can use these changes to accelerate your recovery from competition, training sessions, and injuries.
* Conditioning program. Much of what you know about land-based conditioning and fitness programs applies to water exercise.
Water running technique
Water running technique is an area of some debate. Some coaches insist that you try to simulate land running form as closely as possible. While that is a nice ideal, I believe that the most important consideration is to maintain your training intensity to the degree possible, and if your form needs improvement, so be it. Regardless of your running form, your stride rate will be slower during water running due to the increased resistance of moving your legs through water. If you try to simulate land running too closely, your stride rate will be even slower. For that reason, don’t worry if your leg isn’t brought behind the body to the same degree as in land running-find a happy compromise with decent form and a reasonable rate of leg turnover.
Some athletes move forward while running in the water, and actually do laps during their workouts. Whether you move forward or remain relatively still depends on subtle changes in body position. I recommend a relatively upright posture during water running which will work your trunk muscles and result in only a slight tendency to move forward through the water.
Deep-Water Running (Cross Country Style) : The cross-country style of DWR looks qualitatively more like land-based running due primarily to the increased horizontal displacement (position) of the ankle. This increased movement of the ankle allows for a greater range of motion to be achieved and thus maintains the normally elliptical appearing gait pattern found in land-based running and increase the muscular benefit. The AQx was specifically designed to be used with this style of DWR.
Key points:
1. The water should be at shoulder level below the chin with the head held in a neutral position facing forward.
2. The body leans slightly forward of a vertical position. This is important because if you lean too far backwards your knees will come up too high in the front and you will be practicing the high-knee version of DWR (which looks more like stair-stepping).
3. The arm carriage should be relaxed and identical to land-based running. Your arms will primarily move from the shoulder joint (relatively stable) with elbows flexed at approximately 90º.
4. The hands are held in a slightly clenched-fist position with your thumb resting lightly on your forefinger to decrease the likelihood of using a dog-paddling- type motion.
5. The legs will actually follow a pattern that is VERY similar to a faster type running motion like interval training where:
a) The knee comes up toward the surface of the water until the hip reaches a position of approximately 60-80º (hip flexion), followed by full extension (not hyperextension) of the leg toward the bottom of the pool.
b) The foot moves from approximately 0º dorsiflexion at full hip flexion (imagine your foot in the same position as if you were standing on the ground in a normal position) to approximately 50-70º of plantarflexion (toes pointed slightly at the bottom of the pool) when the leg is fully extended. A good thing to imagine is to think of your foot touching the bottom of the pool when your leg is fully extended, then moving your foot back toward the edge of the pool as far as possible without rotating your hips, then the foot moves under your butt, and finally lifting the knee up to allow the foot to continuously move through the gait pattern.
c) The major differences between the high-knee and cross-country styles of DWR are that the high-knee style leg action is primarily in a vertical plane with the legs moving straight up and down in a piston-like movement pattern with very little horizontal displacement present (imagine marching or stair-stepping) while the cross country style has a much greater range of motion which elicits more muscular involvement.
Deep-Water Cross (X) Country Ski-like motion: The X country style of skiing in deep-water looks qualitatively very similar to its’ land (snow)-based counterpart. This is an excellent complimentary activity for runners, but also works very well for anyone interested in an alternative exercise that will benefit the whole body.Key points:
1. The water should be at shoulder level below the chin with the head held in a neutral position facing forward (just like in DWR).
2. The body leans slightly forward of a vertical position, but you might notice that you don’t have to lean forward as much as in DWR.
3. The arm carriage should be relaxed and relatively straight swinging from the shoulders with your hands extended to increase drag (resistance).
4. The legs will stay relatively straight with knees slightly bent. Focus on moving the leg backwards until you feel the gluteals (butt) contract and then simply swing the leg forward until your foot starts to lift toward the surface.
5. The feet will stay in somewhat of a neutral position (imagine your self standing on the ground again). You will not need to point your toes toward the bottom of the pool like in DWR (Cross Country skiers don’t point their toes either). This is the best position to take advantage of the AQx’s increase in resistance, particularly while moving the foot backwards (pay attention to the gluteals and hamstrings during this part of the motion).
Gauging your effort
You will not be able to achieve as high a heart rate running in the water as running on land. A study from the famed Karolinska Institute in Stockholm found that heart rate is 8-11 beats per minute lower for the same oxygen uptake when running in the water compared to normal running. This study also found maximal heart rate on average to be 16 beats per minute lower during all-out water running compared to land running. Lower heart rates during water running are primarily due to the pressure of water on the body which makes more blood return to the heart so more blood is pumped with each heart beat.
A useful rule of thumb is that heart rates during water running are about 10% lower than during land running. If you get your heart rate up to 140 beats per minute in the water, that is roughly equal to 154 beats per minute during normal running. The temperature of the water affects your heart rate during deep water running. Your heart rate will be lower in cool water and higher in warm water. In addition, two studies have found that women have slightly lower heart rates and oxygen consumption than men during deep water running. This is thought to be due to women’s generally higher bodyfat content and resultant greater buoyancy than men.
The Karolinska study found that perceived exertion is higher during water running for a given heart rate or level of oxygen consumption. So, in order to get a beneficial workout in the water, you will feel that you are working harder than during land running. For this reason, the 9-week schedule emphasizes interval workouts in the water. If you just do steady water running sessions your effort won’t be high enough to maintain your fitness. A study on water running by former 800 meter runner Tim Quinn, Ph.D., and colleagues at the University of New Hampshire concluded that for runners to maintain fitness during water running it is necessary to include intervals, tempo, and/or fartlek training.
Equipment for Water Running:
Water Running Belt
Webbed Gloves
Water Running Shoes
Water Socks
Swimsuit
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Fitness fun
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Books:
Running With The Buffaloes
Zen in the Art of Archery
The Prophet
Stupid White Men
Fast Food Nation
George Sheehan's Essays
George Sheehan books
Runners World
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Speed with Endurance
Functional Training for Sports Running Products
Core Performance books by Mark Verstegen
Ultimate Fitness
The Perfect Mile
Running 101
Heroes:
Flash Gordon, Chuck Norris , Bill Rodgers, Steve Prefontaine
George Sheehan (my favorite essay is below and on my wall near the treadmill)
Why Do I Run?Why do I run? I have written over the years of the benefits I receive from running. Enumerated the physical and mental changes. Listed the emotional and spiritual gains. Charted the improvement that has taken place in my person and my life. What I have not emphasized is how transient these values and virtues are.
With just a little thought, however, it should be evident that physical laws parallel those of the mind and the spirit. We know that the effects of training are temporary. I cannot put fitness in the bank. If inactive, I will detrain in even less time than it took me to get in shape. And since my entire persona is influenced by my running program, I must be constantly in training. Otherwise the sedentary life will inexorably reduce my mental and emotional well-being.
So, I run each day to preserve the self I attained the day before. And coupled with this is the desire to secure the self yet to be. There can be no let up. If I do not run I will eventually lose all I have gained-and my future with it.
Maintenance was a favorite topic of Eric Hoffer. It made the difference, said the former longshoreman, between a country that was successful and one that failed. However magnificent the achievement, without constant care the result was decay.
I know the experience intimately. There is nothing more brief than a laurel. Victory is of the moment. It must be followed by another victory and then another. I have to run just to stay in place.
Excellence is not something attained and put in a trophy case. It is not sought after, achieved and, thereafter, a steady state. It is a momentary phenomenon, a rare conjunction of body, mind, and spirit at one's peak. Should I come to that peak I cannot stay there. I must start each day at the bottom and climb to the top. And then beyond that peak to another and yet another.
Through running I have learned what I can be and do. My body is now sensitive to the slightest change. It is particularly aware of any decline or decay. I can feel this lessening of the "me" that I have come to think of myself.
Running has made this new me. Taken the raw material and honed it and delivered it back ready to do the work of a human being. I run so I do not lose the me I was yesterday and the me I might become tomorrow.Excerpt: Going The Distance by George Sheehan
GamesTrack Video Game
Picture Puzzle (below)
GlossaryGLOSSARY OF TERMS:
100m
Shortest sprint race outdoors
10K
10,000 meters; 10 kilometers; 6.2 miles
1500m
3 3/4 laps of track; called the "metric mile"
15K
15,000 meters; 15 kilometers; 9.3 miles
2 miles
Approximately 8 laps of track; 3218m
200m
Half a lap of track
3000m
1.864 miles
40-30-30
Dietary regimen where a runner gets 40% of calories from carbohydrates, 30% from fats and 30% from protein
400m
1 lap around track, also called a "quarter"
5K
5,000 meters; 5 Kilometers; 3.1 miles
800m
Approximately a half-mile; 2 laps around track
8K
4.97 miles
Aerobic
With oxygen; usually used to describe exercise of low to moderate intensity
Aerobic Capacity
Also called VO2max; maximum amount of oxygen that can be utilized by the body; also describes a type of training that increases the amount of oxygen that can be utilized, i.e., Aerobic Capacity Intervals
Aerobic Conditioning
Training that improves endurance
Amenorrhea
The absence of menstrual periods
Anaerobic
Without oxygen; usually used to describe exercise of high to very high intensity
Athletes Helping Athletes (AHA)
The world-class marathon training and fundraising program that benefits challenged athletes.
Anaerobic Capacity
Maximum amount of energy that can be produced without requiring oxygen; also describes a type of training that increases the amount of energy that can be produced, i.e., Anaerobic Capacity Intervals
Anaerobic Threshold
see "Lactate Threshold"
Aqua-Running
Running in the water. Usually in the deep end. Excellent tool for core training and recovery. Translates well to regular running.
BAA
Boston Athletic Association. Premiere running club in the Boston area.
Bandit
A runner who participates in a race without registering or paying the entry fee
Roger Bannister
The first person to break 4 minutes for the mile
Roy Benson, MPE
Running coach and director of running camps
Bioelectrical Impedance/Infrared
Method of determining percent body fat where an electrical impulse or infrared light are put through the body; easy to use but approximately 3-6% error possible
Biomechanics
Study of the function of the body in relation to movement; especially important for repetitive movement sports like running; poor biomechanics can lead to injury
Body Composition
Usually relating to the percent of the body comprised of lean tissue (bone, muscle, water, etc.) or fat tissue; 17% or less body fat is recommended for men; 24% or less body fat is recommended for women
Bonk
Another term like "hitting the wall"; a state of exhaustion when glycogen stores are depleted, blood glucose (sugar) levels are low and the only exercise that can be performed is slow running; typically occurs at around the 20 mile point in the marathon
Carbo-loading
The dietary practice of eating a high carbohydrate diet (approximately 60-70% of total calories) for the three days leading up to a race to maximally fill the glycogen stores
Carbohydrate
Essential nutrient of body found in pastas, breads, fruits, vegetables; should comprise the majority of calories in a runner's diet; stored in the body as glycogen in the muscles and liver; overconsumption is converted to fat
Chromium Picolinate
Supplement to help aid in the burning of fat; little scientific evidence to support its claims
Cool-down
Slow, easy running done after a workout to help you recover more quickly
CoolMax®
A high-performance polyester fiber used in athletic apparel for its cotton-like feel, moisture wicking properties and quick dry time; brand name of DuPont®
Core Training
The intent of core training is to strengthen the muscle groups that stabilize your skeletal structure. These are primarily the muscles in the thoracic area that determine your posture in each sport and in effect link your upper and lower body.
Creatine Monohydrate
Supplement designed to maximally fill the creatine phosphate stores (fuel for explosive movements like sprinting); little scientific evidence of its beneficial effects for distance runners
Cross-Training
Activities such as swimming and cycling that are used to increase conditioning and injury prevention for running or as a means of adding variety to workout schedule
Cruise Intervals
Type of workout to improve the lactate threshold; usually repetitions of 800 meters to 2-miles performed at the lactate threshold speed with short recoveries
Cushioning
The ability of a shoe to minimize the shock of running; while all running shoes have cushioning, highly cushioned shoes are usually designed for under-pronators (or supinators) who need additional shock absorption and maximum flexibility
Daniels, Jack PhD
Running coach and exercise physiologist
Dehydration
Not having enough fluids in the body
DNF
Stands for "did not finish" and describes a runner who drops out of a race
DMSO
Stands for Dimethyl Sulfoxide. A controversial substance often used to remedy inflammation.
DOMS
See "Muscle Soreness"
Easy Run
A slow run done at a conversational pace
Economy of Effort/Movement
As a runner becomes more skillful at performing an activity, their energy demands during this activity are reduced causing them to become more efficient. This may directly affect running ecconomy.
Electrolytes
Minerals such as sodium, chloride and potassium that are used for normal bodily functions. These minerals are lost when the body sweats and are replaced through food and fluids.
Endorphins
Chemicals in the brain which create a feeling of euphoria; said to be the cause of the "runner's high"
Endurance
Your ability to run for long periods of time
Fartlek
Swedish word for speedplay; workout includes faster running mixed with slower running; adds variety to training and can be performed in any setting
Fast Twitch
Type of muscle fiber (cells which compose the muscles) which contract rapidly and powerfully but fatigue quickly
Fat
Essential nutrient of body found in oils and meats; should comprise approximately 30% of calories in a runner's diet; overconsumption leads to increases in body fat; can be of three types: saturated, poly-unsaturated, and mono-unsaturated
Fat-burning
Used to describe an exercise intensity which burns the most fat; science is still debating the appropriate intensity for maximal fat-burning; note: burning fat at the highest rate does not necessarily correspond to burning calories at the highest rate
Functional Training
Training designed to enhance the coordinated working relationship between the nervous and muscular systems. Movements are consistent with the activity preparing for.
Galloway, Jeff
1972 Olympic Marathoner; running coach, lecturer and director of running camps
Gordon, Joshua 'Flash'
Part runner / part super-hero. Has anyone ever done more with less?
Glucose
Basic sugar; form of sugar into which all carbohydrates are first converted and appear in the blood
Glycogen
The form in which carbohydrates are stored in the body; there are two main stores of glycogen - the liver and the muscles; when glycogen stores are depleted athletes fatigue, "hit the wall", "bonk"; stores can be maximally filled by eating a high carbohydrate diet leading up to an event
Half-marathon
13.1 miles; 21.1K
Half-mile
804.5 meters; approximately 2 laps around track
Hamstring Strain
Micro-tears of the large muscles of the back of the thigh; can be treated by ice and stretching and strengthening exercises
Hash House Harriers
A social club of runners that has been described as "a drinking club with a running problem"; members, called "hashers", are given colorful nicknames and club runs are modeled after the old English game of Hares and Hounds; the runs begin when one or two runners, called "hares", set a trail that the other runners, known as "hounds", try to follow
Heart Rate
Contraction of the heart usually measured as beats per minute
Heart Rate Monitor
A device that measures the electrical activity of the heart (heart rate); usually consists of a chest strap and watch-like wrist receiver
Hills
Workouts where a runner runs up a hill fast and jogs down then runs up again; helps develop leg power and aerobic capacity
IAAF
International Amateur Athletic Federation; world-wide organization that governs running
Hypertrophy
Increase in the size of mass of an organ or body tissues muscle fibers (responsible for muscular definition in lower body fat individuals)
Insole
The removable inner part of a running shoe that sits on top of the midsole and provides cushioning and arch support
Intensity
Degree of effort or exertion
Intervals
Type of workout where a set distance is run repeatedly with a recovery jog between; for example 6 times 400 meters with 100 meters recovery jog
IOC
International Olympic Committee; world-wide organization which governs the Olympic Games
Junk Miles
Runs used to reach a weekly or monthly mileage total rather than for a specific benefit
Kick
A finishing sprint at the end of a race
L-Carnitine
Supplement to help add in the burning of fat; little scientific evidence to support its claims
Lactate Threshold
The running intensity where lactic acid begins to rapidly accumulate in the blood. Also called anaerobic threshold; lactate threshold speed is your 10K race pace plus 5-20 seconds or a heart rate zone between 85-89% of maximum.
Lactic Acid
A by-product of the body's use of carbohydrates; usually associated with muscle stiffness and burn after a hard workout
Last
Can refer to two different features of a shoe; the first is the construction of the shoe or the way the shoe's upper is attached to the midsole. There are three major types of construction: board lasting, where the upper is glued to a flexible, shoe-length "board"; slip lasting, where the upper is stitched directly to the midsole; and combination lasting, where the forefoot is attached directly to the midsole and the heel is attached to a board. Last can also refer to the shape of the shoe: straight, semi-curved or curved. A curved last turns inward from the heel to toe, a straight last has little or no curve and a semi-curved last is somewhere in between.
Lateral
Referring to the outer side (or little toe side) of a shoe
Log
A record of your training and running that helps you stay motivated, monitor your progress and spot trends in your running
Long Runs
Longest run of the week; usually on the weekend
LSD
Long, slow distance; slow running designed to improve endurance
Marathon
26.2 miles; 42.2K
Master
A runner 40 years of age or older
Maximum Heart Rate (HRmax)
The highest number of contractions your heart can make in one minute
Medial
The inner side (or arch side) of a shoe
Medial Post
Denser midsole material (often gray) added to the medial (or arch side) of the midsole to provide stability and control excessive pronation
Metric Mile
1500m, the international racing distance closest to the imperial mile; see "1500m"
Microfiber
A tightly woven fabric that's extremely lightweight and soft; notable for its wind and water resistance, ability to wick moisture and quick dry time
Midsole
The part of the running shoe between the upper and outsole that provides cushioning and support. Most midsoles are made of either EVA (ethylene vinyl acetate) or polyurethane foam. EVA is lighter and more flexible than polyurethane, but it is not as durable. It can come in various densities with gray-colored EVA being denser than white. The denser, gray EVA is usually placed along the medial side of the shoe to provide stability and motion control and is often referred to as a "medial post." Some midsoles have additional cushioning technology such as air, gel, grids, etc.
Mile
1609 meters; approximately 4 laps around track
Minerals
Essential nutrient of body; must be ingested in the correct amounts in the body; aid in the processes which use the other nutrients and compose some of the structures of the body; may be obtained through diet or supplementation; overconsumption can be toxic
Motion Control
The ability of a shoe to limit overpronation and provide stability
Muscle Soreness
Pain, stiffness, and soreness in a muscle due to microscopic tears of the muscle usually due to doing more work than the muscle is used to (also called DOMS or delayed onset muscle soreness)
Negative Splits
Running the second half of a race faster than the first half
Olympics
Competition held once every 4 years; highest goal for most runners
Orthotics
Inserts placed inside shoes to correct biomechanical problems
Outsole
The bottom-most layer of most running shoes; the layer that contacts the ground and provides traction
Overpronation
The excessive inward roll of the foot; overpronation can be controlled through the use of motion control shoes and/or orthotics
Overtraining
Condition when runner trains too much too soon and leads to fatigue, injury and/or burn-out
Oxygen Debt
A state where the energy demand is greater than what can be provided by oxygen thus inducing heavy breathing to consume more oxygen
Pace
Measure of the speed of running; usually quantified as minutes taken to run a mile; for example a runner may run a 7:00 per mile pace for a marathon
Piriformis Syndrome
Pain in the buttocks resulting from a tight piriformis muscle pressing against the sciatic nerve; can be treated by stretching exercises for the buttocks
Periodization
An organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time.
Plantar Fasciitis
Foot injury where there are micro-tears of the arch; especially painful in the morning; can be treated by stretching the arch and calves; massage with hands or rubbing foot on golf ball or shaving cream can; if untreated can lead to heel spurs (spur of bone from the heel bone)
Peak
Scheduling your training so that your best performance is timed for a goal race or event
PR
Personal Record or Personal Best; fastest time a runner has run for a given distance
Prefontaine, Steve
One the best American distance runners in history; known for his ferocious competitiveness; killed in car crash at the age of 24 in 1975; two movies have been made of his short career
Pronation
The natural, inward roll of the foot; pronation begins when heel contacts the ground, the foot then rolls inward to absorb shock and transfer weight to the ball of the foot as it prepares to push off. It is a natural and necessary motion for running and walking.
Protein
Essential nutrient of body found in meats, eggs, dairy products, beans and nuts; should comprise approximately 15-25% of calories in a runner's diet; converted into the body's structures-bones, muscles, organs, etc.; overconsumption is converted to fat
Pyruvate
Supplement to help add in the burning of fat; little scientific evidence to support its claims
Quarters
Jargon for a quarter mile or 400 meters; often used when describing workouts where runners run 400-meter (or quarter) repeats
Recovery Runs
Slow to moderate running to recover from hard workouts or races and/or maintain aerobic conditioning
Repeats
See "Intervals"
Resistance training
Training designed to increase muscular size (6-12), strength (2-6), power (3-5), or muscular endurance (15)
Resting Heart Rate
The number of times your heart beats per minute when you are relaxed and still; usually measured first thing in the morning before getting out of bed
RICE
An acronym for rest, ice, compression and elevation; a procedure for treating certain injuries
Ride
A term used to describe a shoe's ability to smoothly transfer a runner's weight from heel-strike to toe-off
Road Races
Running contests over streets; all runners can participate
Rodgers, Bill
"Boston Billy"; has won the prestigious Boston and New York City marathons each 4 times
RRCA
Road Runners Clubs of America; organization to which most running clubs in the US belong; provide information and resources for running clubs
Runner's High
Feeling of euphoria some runners feel after a long, hard run or race (see Endorphins)
Runner's Knee
Knee pain usually caused by the knee cap not sliding properly during movement; may be related to muscular imbalances within the thigh muscles; can be treated with strengthening exercises for weak muscles (usually the inner thigh muscle)
Running Economy
The amount of oxygen consumed at a given running speed; a runner who consumes less oxygen at this running speed as compared to another running is said to be more "economical"
Samuelson, Joan
1984 Olympic Gold Medalist in the marathon; American marathon record holder
Sciatica
Pain running from the low back to the toes related to pressure on the large nerve innervating this areathe sciatic nerve; should be evaluated by physician
Second Wind
Feeling of more energy and less effort some runners feel after 15-20 minutes of running
Shin Splints
Lower leg injury where there is pain along the shin bone; usually caused by excessive pronation or weak shin muscles; treat with ice and stretching and strengthening exercises; can lead to stress fractures
Shorter, Frank
1972 Olympic Gold Medalist in the marathon; his victory spurred the running boom of the 1970's
Singlet
A light weight tank top worn by runners
Skinfold Calipers
Process of determining body composition where several folds of skin are measured for thickness and then used to calculate percent body composition
Slow Twitch
Type of muscle fiber (cells which compose the muscles) which contract slowly but can perform for a long time
Speed Work
Short, fast intervals with recovery jogs between; increases your leg turnover and maximizes your stamina and race confidence
Split Times
Denotes the time it takes to run a portion of a total run (often measured at mile markers or other distinctive points along the way); for example, a runner may run a 7:00 mile split between miles 4 and 5 of a 10K (6.2-mile run)
Stability
The ability of a shoe to resist excessive motion; usually used to describe shoes designed for neutral runners or mild over-pronators
Stamina
Your ability to combine speed and endurance
Strength Training
Movements against resistance to develop muscular strength; usually weight training/lifting weights
Stretching
Movements designed to increase a muscle's flexibility; best method is still being debated but it appears that consistently stretching is the key to increasing flexibility
Strides
Short, fast but controlled runs lasting 15-45 seconds followed by full recovery; benefits include faster leg turnover and improvements in running form
Supination
See "Underpronation"
Supplex®
A high-performance nylon fabric common in performance athletic wear and notable for its sturdy, cotton-like feel, moisture wicking abilities and quick dry time; brand name of DuPont®
Taper
Reducing your mileage several days to three weeks before an important race to ensure peak performance on race day
Tempo Runs
Type of workout to improve the lactate threshold; usually consists of 15-30 minutes of running at the lactate threshold speed
Toebox
The front portion of a shoe. Also known as the forefoot
Track
Measured oval where races of varying distances are contested; usually measure 400 meters around; 4 laps equals approximately 1 mile
Ultra-marathon
Races longer than a marathon (26.2 miles)
Underpronation or supination
The lack of sufficient inward motion of the foot; highly cushioned, flexible shoes are recommended to absorb shock and allow the foot to pronate naturally
Underwater weighing
Process of determining body composition where a person's weight, while submerged in water, is used to calculate percent body composition; considered the best method for calculating percent body fat
Upper
The top portion of the shoe, usually made of leather, synthetic leather or mesh material
USA Track & Field
National governing body for running in the US
U.S.O.C.
United States Olympic Committee; US organization that governs the Olympic Games
Vitamins
Essential nutrient of body; must be ingested in the correct amounts in the body; aid in the processes which use the other nutrients; may be obtained through diet or supplementation; overconsumption can be toxic
VO2max
Also called maximal aerobic capacity; maximum amount of oxygen that can be utilized by the body; higher V02max generally equals better performance; can be improved with training but has a genetic limit
The Wall or Hitting the Wall
A state of exhaustion when your body runs out of glycogen or energy; usually around the 20 mile point in a marathon (also "Bonk")
Walloby
Nickname for any Australian runner.
Warm-up
Slow, easy running before a workout or race that raises your heart rate and prepares you for more intense activity
Water
Essential nutrient of body; runners should drink enough throughout the day to maintain clear urine and enough after a run to return to their pre-run body weights
Wicking
The ability of a fiber to move moisture from your skin to the surface of the fabric so that it can evaporate and keep you more comfortable
World Championships
Running and track and field championships held once every 2 years; almost as prestigious as the Olympics
