Tips & advice from your coaches
Each weekly newsletter will include comments and
information from each of our head coaches. Happy
Training!
ATP
What, A Pain?
From the time I left Turkey to the time the plane landed in San Antonio it was 26 hours of sitting on planes or sitting at airports or walking from gate to gate with my laptop laden briefcase. By the end of the trip my neck and shoulders hurt.
While I was gone our Husky had to have a knee operation. When I got home I got to carry her 80-pound long body up and down the stairs. Now my lower back hurts.
On top of that our daughter is changing apartments up in Austin, so I've spent the last couple of days carrying beds and boxes up and down stairs. Now my neck, shoulders and lower backs hurts.
Sometimes we get pains from doing stuff we are not use to doing. Sometime we get pains from doing stuff over and over again. Like running. Running is very repetitive and at the same time we are going distances that we might not have gone before. So you might be having some pains that you have not had before. I start having body parts fall off after ten miles, but if you carry super gu everything will be okay.
Having some running pain is normal and the thing is, each person is different, so the solution is not always the same. So talk to your co-runners and coaches. Many of them have had the same pain before. Talk to the physical therapist at the bagel break this weekend. Everyone will have suggestions from ice to heat, more stretching, more rest and rolling on foam cylinders or rubber balls.
Having a pain is a pain. Find what works for you. Just don't stop running.
Keep Smiling,
Larry Graf - ATP Coach
Blue / Green
Greetings Blue / Green Group:
Injury Prevention / Treatment: Rather than list many of the common running injuries, and try to play doctor, how about focusing on trying to prevent these injuries to begin with. It's common for runners to feel various aches and pains as our training progresses. We're increasing our mileage-particularly our long runs on Saturday. As the old saying goes, "an ounce of prevention is worth a pound of cure". So how can we prevent injuries?
- Try to follow the schedule as closely as your life will allow. The schedule follows various rules such as "don't run hard on consecutive days"; "gradually increase your mileage"; "give your body recovery weeks where you drop back your mileage".
- Track the mileage on your shoes, and be sure to have the new ones purchased before the old ones are completely worn out.
- Listen to your body. Sometimes minor aches and pains will go away by either making that day's run an easy run although the schedule called for a hard workout (e.g., track intervals, hill repeats, or tempo run). Perhaps even a few days of rest will do the trick.
Okay, so even following the above advice, runners still have injuries occur. In some cases, R.I.C.E (Rest, Ice, Compression, & Elevation) done right after the workout will help. This will reduce inflammation to the area that's hurting. Some runners even regularly take an ice bath after a hard workout. This acts to reduce swelling / inflammation to the legs. While sitting in the hot tub after a hard workout sounds like a good idea, it actually increases the swelling / inflammation to those areas, and should not be done.
Personally, I'm opposed to having to take any type of pain reliever (prescribed, or over the counter) just so I can start / get through the workout. If the pain is that bad, my opinion is that I don't need to be doing the workout. I know several runners, and even some coaches that don't share that opinion, but it's something I believe in strongly. Be wary of over the counter pain relievers that have Non Steroidal Anti Inflamitory Drugs (NAISD's). These have been found to cause kidney damage in some athletes.
In some cases, you can talk to other coaches / runners about your symptoms, but remember that we're not physicians. Often runners would rather take the advice of fellow runners than go to the doctor because the doctor may tell them to take a few weeks off. Unless that coach or runner is trained and certified as a physician, he / she may be practicing medicine without a license. RGR has several professionally trained resources such as Dr. Zaharoff / Julie Barnett P.T., or the folks at Pro Care Spine. They are used to dealing with athletes, and often, the sooner you see the doctor, the sooner you'll be back on the road.
Happy Running!
Coach Rudy
Yellow
Hey Yellow Group!
By now you have probably read about, heard of, or you are possibly feeling
the pain of some of the most common running injuries.
IT Band Syndrome, Plantar Fasciiatis, Runners Knee, Achilles Tendonitis
etc..
Of course there are exceptions to the rule and you can always fall (done
that a few times!) or get hit by a car (knocking on my desk right now
because I have come close!) Google them all and you will see common
denominators, improper or worn out shoes and increasing distance too soon.
If you are experiencing some pains talk to a coach and have someone check
your shoes. Stick with the schedule. More doesn't always mean better! If
you have pain that changes you're running stride, walk! Remember RICE.
Rest - Ice - Compression - Elevation. If that doesn't work SEE YOUR DOCTOR!
It's better to treat a minor injury than let it go and have to sit out the
race.
C-ya on Saturday!
Ron
Red
Hello Red Group! We hope everyone is feeling good and training hard and smart! Our mileage this week is 13 miles. At this point of the training you may be experiencing some aches and pains before, during or after the run. Our Saturday bagel breaks and Q & A with medical professionals is a good time to take a moment and ask if what you are feeling is normal or something to be concerned about. Just about every long distance runner will suffer some kind of injury at some point in their running career. It is important to listen to your body and get medical advice sooner than later. Many injuries can be minor and seldom interfere with normal life or require any extensive care. Most are temporary, and usually respond quickly to simple adjustments in training type or distance and pace. Most will allow you to continue with other activities while taking a break from running.
Things we have to watch out for during our run are "extrinsic injuries", those that happen when we step off a curb the wrong way, step in a pothole and twist an ankle, or fall. More common injuries for runners are "intrinsic injuries", those that occur from accumulated strain and repetitive stress placed on the tissues. Examples of these types of injuries are ITB syndrome, tendinitis in the knee or ankle or Achilles, shin splints, and stress fractures. Many times these occur because of abnormal biomechanics, either genetic or acquired, from the training program or method, or the running environment. Biomechanical issues like flat feet, high arches can be corrected with the right running shoe or orthotic. More complex biomechanical issues may require a well-designed stretching and/or strengthening program to address tight muscles or imbalances and weaknesses. Running surface is an important factor too and should be taken into consideration for your training runs. Running on concrete or asphalt exposes the runner to greater impact than a track or dirt/grass paths. Also be aware of the slope of the roads for drainage purposes. This creates a long-leg/short-leg situation. Try not to do your usual neighborhood run in the same direction every time.
We all work hard at our training, and trying to avoid injury is an important part of the program. Make sure you are warming-up for at least 5 minutes before your run. Take time to stretch. Wear the proper shoes. Try cross-training, don't rely on just running alone for workouts. If an injury does occur, RICE protocol is standard; Rest, Ice, Compression, and Elevation. If the problem does not respond to conservative self-treatment it is time to see the doctor. Please feel free to ask a coach if you have any questions or concerns. See you Saturday!
Orange
This week's topic of injuries is very timely, as a few of us in Orange have already experienced them. Here are a few salient points for you to remember: 1) PREVENT THE INJURIES THAT CAN BE PREVENTED. Some injuries are caused by inherited or genetic problems, like flat feet, excess muscle tightness, etc. If this is the case, you should avail yourself of the abundance of information on how to counteract those types of problems, in order to avoid injury. 2) ADDRESS INJURIES PROMPTLY. The longer you wait with no therapy to an injury, the more severe the injury will become, and then more extensive therapy/treatment will be needed. A more extensive change of your training program will also be required. 3) DO NOT BE AFRAID TO GO TO A SPORTS MEDICINE DOCTOR FOR YOUR INJURY. Our program is sponsored by some great sports medicine professionals, including the folks at Texas Med Clinic, Dr. Annette Zaharoff, and others. If your injury causes pain during a run, and is significant enough to limit training and decrease performance, see a doctor!
We are one third through the season and you have all worked very hard and made great progress. If you have an injury or a pain associated with your running, talk about it. Don't let an injury prevent you from your goal of completing a marathon!
See you Saturday,
-Sonya
Purple
'Our way is not soft grass, it's a mountain path with lots of rocks.
But it goes upward, forward, toward the sun.
- Ruth Westheimer
Aqua
Nothing can be more frustrating when training than an injury. The best way to avoid running injuries is to prevent them in the first place. Remember the following:
- Wear Proper Shoes
- Replace Shoes as Needed
- Warm Up Properly
- Cross Train
- Avoid Overtraining and Allow Adequate Recovery Time
- Follow the Ten Percent Rule
Click on any of these, or any of the injuries noted below, to access more information.
The following are the most common running injuries:
Blisters
Quite common with runners, they are fluid-filled sacs on the surface of the skin, mostly on their feet. (Wear moisture wicking socks and proper fitting shoes.)
Hamstring Pull, Tear, or Strain
Also quite common with runners are hamstring injuries which can range from minor strains to total rupture of the muscle at the back of the thigh. (Warm up and stretch prior to and after running. Allow adequate recovery time.)
Iliotibial Band Syndrome
IT band injuries often result in knee pain that is generally felt on the outside of the knee or lower. (Warm up and stretch prior to and after running. Allow adequate recovery time.)
Patellofemoral Pain Syndrome or Runners Knee
This refers to pain around and under the knee cap when the kneecap does not move smoothly over the knee. (Warm up and stretch prior to and after running. Avoid hill running. Allow adequate recovery time.)
Plantar Fasciitis
Plantar fasciitis is the pain on the bottom of the heel usually felt intensely during the first steps in the morning. (Proper fitting shoes and inserts.)
Pulled or Strained Calf Muscle
Calf strains occur when part of the muscles of the lower leg is pulled from the Achilles tendon. (Warm up and stretch, avoid overtraining and allow adequate recovery time.)
Shin Splints
Shin Splints are the pain that occurs in the front of the lower leg along the shin bone. (Proper fitting shoes and inserts, avoid overtraining and allow adequate recovery time.)
Stress Fractures
Stress fractures (sometimes mistaken for severe shin splints) are mostly in the front of the legs, but sometimes other areas of the body. (Avoid overuse or repeated impacts on a hard surface.)
If you suffer from any of these injuries, remember "RICE" - rest, ice, compression and elevation. Always let your coach know of injuries so they can watch out for you during the run. It is not wise to take Ibuprofen prior to a run as it can mask symptoms and pain and worsen your condition. Take a few days off if you need it to recover. You will still be able to keep up with the group during this low mileage. If symptoms remain for several days, you may need to seek the advice of a medical provider. Don't do nothing. The longer you wait with no action, the more severe the injury may become, and the more extensive treatment will be needed.
See you Saturday! Coaches Laurie, Rose and Andy
Things to remember...
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