There is a secret technique to running faster races that doesn’t require running any harder or training any longer; In fact, you can’t even practice this technique in most training runs!   It applies to any distance, and the longer or more convoluted the run, the more beneficial this technique becomes.

The nature of this secret will be obvious the moment I speak of it, yet when I watch races, the majority of runners seem unaware of it.  The secret: Don’t race any farther than you have to!

Before the “Duh!” reflex kicks in, allow me a bit of explanation.  Road courses are measured with a calibrated wheel that rolls along the shortest path that a runner can follow between any two points (while remaining within the traffic cones, on the route and/or roadway.)  A competitor on that course is taking extra steps, and extra time, whenever he or she deviates from the path traced by that calibrated wheel.  Sometimes those extra steps are necessary (as to avoid an obstacle or slower runner), sometimes they’re desirable (as when making use of a hydration station), but mostly, those extra steps are the result of habit, and of all of those training runs where you stayed on the path, sidewalk, or to one side of the road for safety.

On race day though, the full width of the lane or the full street may be available to you.  Do you make use of it?  It helps if you know every turn in the course route, but even without that knowledge, you can plan ahead rather than following a curving line in the middle of the road!  The smart runner can look up as far ahead on the course as can be seen, then plan to run a tangent — a straight line – towards that point.  At some point in that journey, you’ll be able to see a bit farther, and, at that point adjust your tangent to account for the new information.  Following this sequence of straight lines, you may find yourself going from one side of the street to the other as the route twists beneath you.  The more the road turns, the more time and effort this can save you.  Even a course as deceptively simple as that for the Peachtree Road Race (just one left turn) will benefit from this technique.  If you need convincing, pull up a map (paper or on-line – either will do), and trace the route of staid, straight Peachtree Street from Lenox Square towards downtown.  By my count there’s a dozen turns in there before getting to 10^th Street.  Each of those turns present an opportunity to take fewer steps, and save time over your less enlightened competitors.

Brian Peabody

Training tips from Tina:

The association of nausea and dehydration go hand in hand, so you’ll want to ensure you are hydrated, not only with good H2O but also sports drinks that provide electrolytes.  Water is always good, however, sports drinks with electrolytes will not flush out the salts and potassium your body needs when training.  Our body is a lean, mean, water running machine– meaning, our bodies are mostly 72% water, another 8% is a combination of chemical compounds and the remaining 20% is bone and solid tissue.  Therefore it is very important that you consume the right amount of fluid intake to help your overall health and fitness.  However, unlike camels, the human body cannot store water; it must be replaced each day as part of your daily balance.

Okay, so is there actually a hydration formula?  Believe it or not, there actually is a simple formula to calculate your individual hydration needs:

• First, divide your weight by half.  If your weight is 140, divide by 2 which comes to: 70. (140/2=70)
• That means you should consume 70 ounces of water per day.  This however, does not take into account your athletic activities: this is a standard for people who are going about their normal daily schedules.
• You’re an athlete. Translation: you need to add another 8 ounces for each half-hour of exercise that day.  To illustrate, if you run for 45 minutes, then round up to 16 ounces.

Now, when conducting strenuous or continuous workouts for more than 90 minutes, your body will benefit from a sports drink because your electrolytes are lost during your workouts through sweat, which may last several hours, therefore, it is imperative that you replace your electrolytes. What if you’re sitting around watching a game on the TV or computer or just reading a magazine?  Unfortunately, sports drinks will have no purpose, because you’re not physically training for a race or training in heat for an extended amount of time. Plus, if you’re consuming about half you calories and sugar from fruit juice or regular soda, it’ll quickly add up when it comes to caloric intake.  You’re better off consuming good quality H2O.

What exactly are sports drinks?  Anything such as PowerAde, Gatorade, water with electrolytes, etc. They will help improve hydration by replacing electrolytes (sodium, potassium and chloride) which is lost as we sweat during physical activities or in extreme hot/humid weather when your body is working extra hard to stay cool during those uncomfortable dog days of summer.

Sports drinks help athletes stay hydrated, replenish electrolytes and boost energy levels by replacing glycogen as needed.  When we exert our training levels, our bodies utilize glucose from meals we have consumed or mobilize glycogen stores to fuel the working muscles i.e. running muscles.  During longer training regimens, i.e. training over an hour, normal blood glucose will be used to help supply energy for the working muscles.  Sports drinks will aid and improve endurance and enhance performance by preventing the depletion of glycogen, which by the way is the number one cause of fatigue.

Not sure which one to pick?  Look for a sports drink that contains 6% to 8% carbohydrates.  The higher the carb content, the slower the rate of gastric emptying or speed at which your food and fluids leave your stomach.  Unfortunately, sports drinks that contain more than 8% carbs may cause GI upset, such as nausea, cramping and diarrhea.

Studies from the American College of Sports Medicine as well as Neuroscience Allegheny University have shown several ways to avoid dehydration.  (take it from me, unfortunately I learned the hard way, through the school of hard knocks).

After finishing your training routine, your body becomes efficient at cooling down, regulating your body temperature by releasing fluid and electrolytes through sweat.  A loss of 1%-2% of body weight in sweat can reduce your performance, because your body is in the dehydration stage, and thereby impair your goal race or even a quality training run.  If you feel the need to drink something because you’re thirsty, have dry mouth, or become fatigued, then dehydration has already set in, making it difficult to perform at your peak level.

All this fuel is making me thirsty, time to get hydrated.  And remember, if running or conducting any activity for more than 60 minutes, take 30 to 60 grams if carbs per hour to delay fatigue and fuel muscle contractions.  Sports drinks, energy bars and gels are great choices; however, simple carbs such as bananas, pretzels or fig cookies work wonders too.

-Tina the Trainer

According to multiple studies over the past several decades here are the FACTS about strength training. Some may surprise you…

Your clothes will fit better. 1 pound of fat takes up over 10% more space than one pound of muscle in your body.

You’ll burn more calories DURING exercise and long AFTER your training session. Here’s why: Circuit training boosts overall calorie burn more so than running at a high intensity pace for the same amount of time. The post exercise burn following a strength training session continues for 24-48 hours due to muscle fiber repair. 1 pound of muscle enables you to burn approximately 50 calories per day so as you build muscle, your body will become more and more efficient at burning calories throughout the day!

You’ll get in to shape faster. Multi-muscle strength training moves enables muscles and heart rate to be challenged simultaneously creating a more challenging and more effective workout.

Other added benefits of strength training: you’ll boost brain power, feel more energized, more focused, happier, and live longer!

Try and add in some body-weight exercises, along with some resistance and/or weight training to your workout routine this week. You’ll see results in half the time than if you were just doing cardio alone.

Need help designing an effective, strength training program?

Contact info@gowithgreer.com for 25% off an initial consultation and program development when you mention this blog.

Biomechanical Injury

In sports medicine, we see a lot of biomechanical injuries. A biomechanical injury is caused by the overuse or incorrect use of a joint or muscle. This type of injury generally occurs when the joint has been stressed in the wrong way or overstressed repetitively over a short period of time. While any joint can sustain a biomechanical injury, I see a lot of runners who come in complaining of knee pain.

Iliotibial band syndrome, or ITBS, is a biomechanical injury. It usually presents as pain on the outer side of the knee and is a common complaint among middle-distance runners or in athletes when they try to do too much running too quickly. This usually occurs early in the season or when athletes increase the intensity of their training, e.g., moving up from 5K to 10K distance.

To prevent a biomechanical injury, no matter where in the body it is, you need to be cognizant of how you’re stressing your joints and give your body enough time to accommodate the increased stress. If you’re a runner, start slow with low mileage (1–2 miles) and a moderate pace and slowly increase distance or intensity, but not both. If you’re lifting, start with a lighter amount of weight and a higher number of reps in each set and then, as you increase the weight, decrease the number of reps per set.

If you think you might have a biomechanical injury, you should be evaluated by a sports medicine specialist who understands biomechanical injuries. He or she can correctly determine the source of your pain and initiate the appropriate interventions so you can get better. If you’re in pain but not sure what type of injury you have, don’t take chances—come see a specialist here at the Emory Sports Medicine Center.

Things to Keep in Mind if You Have (Or Suspect You Have) a Biomechanical Injury:

• This type of injury will not just “heal on its own” with rest. You need to address the cause of the pain, or the symptoms will come back when you return to whatever activity caused the pain in the first place.
• Don’t push through the pain. This pain is telling you that you’re doing something wrong. This is not a no-pain, no-gain situation.
• There’s no quick fix. There’s no pill or quick shot that can cure a biomechanical injury. The best approach is to correct the problem using a holistic approach, which may include therapy, medications, modalities, and injections (as needed). Physiotherapy, in conjunction with steroid injections or platelet-rich plasma (PRP) injections, can help reduce inflammation and, in turn, alleviate pain and facilitate addressing the underlying biomechanical issues. This is why it’s important to seek the help of someone who understands this type of injury.

Dr. Amadeus Mason

About R. Amadeus Mason, MD:

R. Amadeus Mason, MD, is an assistant professor in the Orthopaedics and Family Medicine departments at Emory University. He is board certified in Sports Medicine with a special interest in track and field, running injuries and exercise testing. He has been trained in diagnostic musculoskeletal ultrasound and platelet rich plasma (PRP) injection. Dr. Mason is Team Physician for USA Track and Field and the National Scholastic Sports Foundation Tucker High School, and Georgia Tech Track and Field.

First and foremost if you have severe allergies you’ll want to get clearance from your healthcare provider to continue your physical activities and regimen.

Second, the best time to run outdoors is of course when the pollen count is low. According to the American Academy of Allergy, Asthma and Immunology, the pollen concentrations are usually intensified during the hours from 5:00 a.m. – 10:00 a.m. so you’ll want to adjust your running accordingly.  If you’re not sure what the pollen count is in your area, click on, what’s the Pollen count?

Here are some other helpful hints:

• Can people develop symptoms when pollen counts are 20-100 grains per cubic meter?  Yes, it is possible, some runners can tolerate much higher counts so take notice to the pollen count and keep track of any symptoms, such as itchy or watery eyes.  If symptoms persist, please consult with your healthcare provider to address any potential issues.
• Wear wraparound sunglasses when running outdoors.  (my Optometrists recommends that I apply eye-drops about an hour before I run outside).  You may want to ask your optometrists for recommended eye-drops.
• If you have asthma, ensure you take your inhaler with you.  Some runners use their inhalers about 15 minutes before they start running.  (again seek advice from your healthcare provider regarding asthma and using inhalers).  If you do use your pump, ensure you do an easy warm up (i.e. easy jog before pounding the pavement).  Just don’t overdo it.
• I it’s windy, then the pollen will also travel with the wind, if you can avoid running when it’s windy or you may want to opt for the treadmill option.
• If running outdoors, ensure the pollen count is below your personal tolerance level.
• If you’re feeling sluggish or tired, your immune system may react severely to an allergen.  So opt for taking a rest day or cross-train, i.e. Pilates, spinning class, yoga, etc., in lieu of running outdoors for that day.
• If you’re taking medications for allergies, ensure you’re taking them as directed by your healthcare provider so that you’re fully protected from the outdoor allergens. There are OTC (over the counter) antihistamines you can take, only when you know you’ll be exposed to allergens, they are usually taken a few hours before you head out the door for your run.
• Jump in the shower as soon as you’re finished with your run.  The reason: the worst allergy symptoms normally happen about an  hour after you’ve had contact with pollen, some runners may never experience the symptoms being outdoors but are exposed after the fact.  Showering after your run will reduce your chances of symptoms from allergy issues

Tina

FUEL –

You need to eat lean protein and a variety of fruits and vegetables with every meal. Nutrition is simple, yet sometimes we fall short. I always recommend every client take a multi-vitamin to fill any gaps in their daily diets. Also, consider the following essentials for optimal running performance.

• Vitamin C—helps decrease recovery time between workouts and keeps our immune systems strong.
• Iron-if you don’t eat beef, spinach, broccoli, etc then you need to consider taking an iron supplement—get a simple blood test first to check your levels.
• Calcium- if you don’t do dairy, take a multi with calcium added!
• Vitamin E-protects muscle-cell membranes and maintains optimal heart function
• Essential Fatty Acids-help decrease inflammation, and increases blood flow, protects our brain and enhances heart function (my favorite brand: Nordic Naturals)
• Protein—I recommend women runners to have close to equal grams of protein per pound of body weight daily to repair muscle tissue and promote lean muscles.

ACCOUNTABILITY-

If you don’t have a trainer or a workout buddy, I strongly suggest you telling a trusted friend about your health and fitness goals. Sharing your intentions with others will help you follow through with action. Try blogging about your health and fitness goals!

STRENGTH-

You will not be able to maintain a healthy running life without strength training. Period. Poor muscle quality drastically increases your risk of injury so get in at least 20 minutes 2-3 times per week of quality muscle work. Think squats, lunges, jumping jacks, pushups, and core work!

TIME-

Make time TODAY for you. Schedule your workouts in advance. Everyone has a 20min block of time to get in some speed training once per week. Try a 5 minute warm up jog. Then alternate 30 seconds of picking up your pace with 1 minute of a recovery jog, repeat 10 times.

Need guidance with your workouts? I’d love to help you develop a safe, effective workout and/or running program. Email me at info@gowithgreer.com for more information.

Good luck to all the runners in the Atlanta Women’s 5K this weekend!

Here are a few of my favorite essential exercises for runners.

Repeat these three exercises, three to four times per week to race happy and injury-free in the warmer months to come!

Ankle strength: Start by hopping on both feet for thirty seconds, then do 10-20 seconds on your right foot. Repeat on your left foot. Progression: Hop on both for 1 minute, 30 seconds each foot.

Core and Upper Body Strength: Start in a low plank position on your forearms and toes, head and spine neutral, core engaged to protect your back. Hold for 30 seconds. Progression: Hold for 60-90 seconds

Legs, Glute and Hip Strength: Perform a plie squat (toes turned outward and feet slightly wider than hip width distance apart) by keeping your knees in line with your ankles, hips sitting down and behind you (as if you were hovering over a chair) and keep your chest lifted. Squeeze your glutes as you return to the top. Repeat 20 times. Progression: Add a small hop at the beginning of each squat.

Repeat this sequence of exercises 2 more times through for a total of 3 sets.

Picking a goal may seem easy, but in my experience there are several factors that influence how effective a goal is for you.

Time Frame:  Ideally, you should have a variety of goals for your running — short-term, intermediate, and long-term.  That makes it easier to stay focused on what you are doing this week as well as the big picture.  These goals should be complimentary. 

With my athletes, we generally look at a short term goal as what we’re accomplishing that month.  An intermediate goal is what we’re aiming for that season, and a long-term goal is based on the full year, or even their college career.

For example, if you’re trying to qualify for Boston in the fall, your intermediate goal may be to set a 10k PR in the spring.  Your short-term goal will vary with each month, but an example from your early marathon prep might be to increase your long run to 14 miles, and do one VO2-Max workout a week.

Process versus Outcome:  In running, there are things that you can control (your preparation and effort) and things you can’t (what your competition does, the weather, etc.).  For more efficient goal-setting, I would encourage you to focus on process goals rather than outcome goals. 

For example, maybe the goal is to break 35 minutes in the 10k.  Whether that happens is going to depend on a lot of factors that you can’t control.  So try to determine what things you will need to be able to do in order to be ready to reach that goal — run so many weeks at a certain mileage, consistent long runs at a certain pace, hit certain checkpoints in a workout, etc. — and set those as process goals. 

Those process goals can help your day-to-day focus, and also will help you better organize your yearly training schedule.

Multiple Tiers:  One approach that I like to recommend is a three-tier goal system. 

The first goal is something that you would be happy with, but that you know you can accomplish relatively easily.  The second goal is what you think you’re ready to do.  This is the goal you’re willing to tell people when they ask what you are hoping to run. 

The third goal is what you believe you’re ready to do if everything goes perfectly.  This goal you might be a little scared to tell people, but you know it’s possible. 

By having three goals in mind each time you race, you’ll be more focused on what exactly you’re trying to accomplish, and you’ll have a much better chance of feeling good about your race when it’s over.

If you’ve got motivational tricks or goal-setting advice, feel free to leave them in the comments section to help everyone get ready for their next race!

People often ask me how I manage to force myself out the door in the pre-dawn hours, when the temperature is well below 40 degrees, even below 30 degrees.  The truth is, I love running when the temperature drops.  The key is to dress appropriately for the weather.

The first weapon against an uncomfortably cold is an outdoor thermometer.  In addition to watching the weather prediction, I like to check the actual temperature before I choose my running attire.  Of course, the thermometer won’t do you any good unless you know which attire is best suited for the temperatures.  Through trial and error, you can set some personal guidelines that will inform your clothing choices.  I try to make a mental note after my runs as to what the temperature was at both the beginning and the end, what I wore and whether that was enough, too much or just right.  Ultimately, it is a matter of personal preference.  Where one runner is comfortable in full running tights, a fleece, gloves and a hat, another may get overheated at the mere thought of so much gear.

Regardless of where you fall on the spectrum, there are certain key pieces that are useful to have in your arsenal against the elements:

1.      Running Tights. If you do any cold weather running, it’s time to give up those cotton sweats and invest in a few pairs of running tights.  There are lots of choices these days, but a well stocked wardrobe includes a ¾ length pair, a full length pair, and an insulated pair.  Once the temperature drops into tights weather, this variety will keep your muscles warm—and some theorize, safer against injury—on the chilliest days.   Try not to get hung up on whether spandex suits your physique.  Trust me, on a 20 degree day, your bare legs look far more absurd than spandex tights and your legs will thank you for the tights.

2.      Long Sleeve Technical Shirts. Once again, a variety is good here.  Try to have some ultra light weight shirts, as well as a few zip top shirts, which provide for warmth around the neck early in the run, but can be unzipped for cooling and ventilation as your body warms up.  Don’t undo the effectiveness of your technical shirt by wearing a cotton t-shirt underneath.  Your best and safest bet is to layer a short sleeve technical shirt under your long sleeve shirt, as this will wick moisture from your body to keep you warm, but will also allow you to shed the warmer layer in case the day heats up more quickly than you anticipated.

3.      Headgear. A hat or headband is an easy way to keep your ears warm, and it is easily removed and carried if you find yourself too warm after the first mile.

4.      Gloves. Covering your hands is key on a chilly winter run.  Gloves are another article that will differ largely according to personal taste and body temperature.   Some find that their hands warm up very quickly after a few minutes of running, so gloves are only a temporary necessity.  Unlike the technical tights and shirts, however, good running gloves don’t need to be made for running at all.  In fact, for moderate temperatures, an inexpensive pair of stretchy knit gloves is all you need.   It’s good to stay on the inexpensive side with gloves and mittens, as it’s so easy to lose one.  My personal preference for a run is a pair of thin fleece “glittens”—which are a combination of fingerless glove and mitten.  Glittens are a great way to allow your hands to cool down during a run without having to remove your gloves entirely.

5.    Reflective Gear. Finally, since the days are so short in the winter, don’t forget your reflective gear, headlamps and blinking lights.  Not only can they be festive for the holiday season, but they’ll make you visible to cars and bikes in the darkness.

About the Author
Dara Steele-Belkin is a new member of the ATC’s Women’s Open Team.  Dara recently completed her fourth marathon with a time of 3:10:47 at the ING New York City Marathon.   Dara credits much of her running success to the extraordinary support of her husband and their three children, without whose patience, long runs would be impossible