Blog Posts

Warmup for 5 and 10 Km

3/17/2013

Q - Coach: I've read a load of suggested warm up strategies before a race, but I'm just wondering what your thoughts are on this if I'm getting ready to race a 5 or 10 km. ?

A - Ok, pertinent to this issue is a study that was done with runners several years ago. The mad scientists inserted thermosensor electrodes into the runners' calf (actually the soleus) muscles, and then observed the temperature of the muscle tissue before exercise and while running on a treadmill.

They observed that the temperature of the calf muscle tissue rose steadily over the resting value for a period of 12 minutes and then plateaued. Why? Because at rest there is relatively little blood flowing through the muscles and a much lower metabolic level of activity - but once you begin to exercise, the pipelines of blood (arteries, arterioles, capillaries) dilate considerably, allowing up to 10 times more blood through the tissues which, along with the greater metabolic energy, results in increasing the temperature of the acting muscle tissues, and thereby increasing their performance capacity while reducing the risk of cramping or worse.

So, my suggested warm up for someone who has trained to aggressively run 5 or 10 km is to run easily for at least to 12 to 15 minutes, then do some running drills, then run 5 x 80 to 100 metres ("strides") at a pace which is faster than the intended race pace (with about a 1:00 to 1:30 walk back between each stride).

Ideally, the last stride should be completed within 10 minutes of the race start. Of course, this is not always possible in the mega races where runners are required to check in to corals. So, while you are waiting for the start, you should keep yourself warm (e.g., dance gangnam style or in the style of the viral Michelle Jenneke lol - just keep moving) and perhaps keeping discardable clothes on if the temperature is cool until the last minute.

0 Comments

The Lower Back: Too Often Ignored

9/30/2012

1 Comment

Q - Coach, I'm thinking of adding weight training to my training. Are you a fan of weight training for runners and do you have any advice ?

A - Well, as a matter of fact, I am a HUGE proponent of weight (strength) training for runners - well all athletes for that matter (see a previous post re: weight training and arms here), in order to:

1) increase the muscle strength/weight ratio thereby decreasing the ever present risk of injury;

2) be used as a form of active massage/rehab., using relatively lighter weights and higher reps;

3) provide a springboard for developing power and ultimately basic speed (you can't bench press 200 lb. quickly unless you can at least bench press 200 lb. In the first place. Duh ).

As for advice - hmmmm. Ok, here's a tip.

Over the years whenever I've worked out at various clubs, I naturally watch the folks going through their routines. And it's remarkable how many fail to include exercises that specifically address the lower back (erector spinae anatomically speaking) by the incorporation of back raises, dead lifts, etc. in their routines.

Now friends, how can you be talking about strengthening your core, and not be addressing the "other" side of your torso?

Ok, so it's not a Brad Pitt SIX-PACK, and you might never hear gasps of "hey, would you look at that lower back!", while running along the beach, but in my book it's an area of crucial importance to a runner. Certainly, at least as important as the abdominal area - I call it the BACK PACK.

Need convincing? Put your hands on your lower back while standing, and shift your weight from one foot to the other, and just thrill to the dramatic contractions of those lower back muscles. Oh ya ! Obviously they are going to be seriously involved upon each concussive landing!

Of course, there are several optional exercises you can employ to strengthen the lower back. My favourite for specifically targeting this area is the 45-degree back extension. The images below are taken from the great website, ExRx.net, and an animation showing the action can be seen here.

(Above pictures used with permission by ExRx.net 2012)

If you haven't already been doing back raises, you will likely be astounded at how quickly fatigue sets in. Trust me, I know this from personal experience. The number of reps you will be capable of vs. the number of bent-knee situps on a slant board will be far less ! I recall being fatigued by 10 reps. when I first started....Ridiculous!

But, with regular inclusion it is amazing how dramatically the rep. number will increase dramatically, even to the point you will be holding weight plates close to your chest to add to the resistance. It will be a whole new world !

And, I know for myself how strengthening this area reduces low back aches. (this is assuming you have no medical condition where such exercises may not be considered appropriate)

So for those of my running clients who are able to fit strength training at a gym in to their busy schedules, I heartily recommend they do so, and that they include exercises aimed at strengthening their lower backs.

Back It Up !

1 Comment

Should you do running drills ?

3/3/2012

1 Comment

Q - Hey Coach. I was recently up at the Metro track Centre at York University and noticed a group of athletes doing a variety of different drills, going about 20 metres, then stopping, then walking back, then going again. I think they were mainly university sprinters.

I'm in my 40s, and run half (PB 1:55) and full marathons. Is there any point in doing these sorts of drills?

A - There can indeed be a point in incorporating mobility drills in to your training as they help increase basic athleticism. Specifically, they can help to increase agility, coordination, running posture, as well as balance. And so doing is likely to improve running efficiency by improving muscle recruitment/activation patterns.

Additionally, improved athleticism may reduce the ever present risk of injury by strengthening and enhancing the ability to recruit the accessory and stabilizing muscles.

Many of my clients have taken up road racing in there mid-30's and 40's after a relatively sedentary lifestyle, even as far back as high school, and thus may be lacking in athleticism. So I often include the prescription of running drills in their programs.

If the drills are new to you, you can get instruction youtube videos such as the one posted by the fine American runner, Lauren Fleshman, who has run 14:58.48 (yikes !) for 5 km. on the track. See her video here.

So give them a whirl...guaranteed to also improve your prowess on the dance floor.

taken from Lauren Fleshman's Running Drills video

One other thing.

You may have also observed athletes doing drills that involve some actual jumping as opposed to shallow skipping, or hopping. These exercises are generally termed plyometrics and they are employed to enhance muscle strength and power (i.e.,the ability to move the limbs quickly against resistance).

But for the record I almost never recommend plyometrics for adults because of the high risk of injury.

1 Comment

How much of a performance is mental?

4/1/2011

0 Comments

[this is a question I had fun fielding in 1996]

Q - Peter, you often hear that running is 100% mental but that doesn't make sense to me - so what do you think about this?

A - Obviously, making the decision to take up the pursuit in the first place and/or remaining motivated thereafter to persist in training are premeditated in nature. But as for what part the mental side plays in an actual performance, that's another issue, and one, that's interesting to quantify.

What we're talking about is to what extent does the mental state of the performer's mind affect performance. And when we talk about the mental state we're talking about the level of confidence, ability to remain focused, ability to maintain being highly motivated, ability to optimally control emotions, ability to remain alert and capable of execution , and so on.

These are undoubtedly extremely important determinants of performance. But to what extent? Let me take a stab at quantifying this by considering a couple of examples.

Let's first of all look at a fairly high level male miler. Let's assume at his best he's capable of a 4:00 minute mile. I've seen such runners toe the line in a terrible state of mind resulting in poor pacing, disinterest , or loss of heart and just plain giving up. But even in such situations and assuming that the runner completes the race, the final time might at the worse be only 10 seconds slower than his capability. Now 10 seconds as a per cent of 4:00, or 240 seconds, is about 4%.

A second example might be a 20:00, 5,000 meter runner. What might happen in the case of a lousy mental state? For fun, let's see what a 4% slowdown might result in:

20:00 x 1.04 = 20.8 minutes or 20 minutes + 48 seconds. I think 48 seconds over 5,000 meters makes common sense as a possible slowdown attributable to an undesirable state of mind.

I conclude that to perform at one's best you need your mental capability to be 100% and if it isn't, one's performance may be negatively affected as much as 4%.

0 Comments

Dealing with Aches

4/1/2011

0 Comments

Q- Hey Coach, I'm a woman who's falling apart .....First, my left calf got sore last week after a long run on snowy roads. And then, a few days later, my right hamstring started bothering me, and I don't remember doing anything to bother it..... It is high up (by my butt) on the left leg. Every once in awhile it goes into a spasm for a second. Otherwise, it doesn't hurt. My knee buckles for a second, then it's fine. And this morning I woke up with a slightly puffy knee. What would you suggest ?

A - What do I suggest?!!! Lady, I suggest you STOP !!Time for a cleanup - for you are flirting with disaster anytime you run with any sort of discomfort. Why? Because the body is causing you biomechanical havoc in its noble effort to protect you from further damage.

For example: if you are walking barefoot and step on a sharp object (e.g., broken glass), without you even thinking about it, you will recoil, immediately pulling back your foot.

You see, our wonderfully designed bods do not like discomfort and our nervous system is "wired" to instruct our muscles to contract in ways to move our parts away from painful stimuli - and, did I say, without our even thinking about it.

As some pop singer says, you are "Born This Way"…for your own good and survival.

Anyway, here's the deal. If you are running along with a discomfort gotten from too much, too soon, or from an accident, muscles, in their protective pursuits, will start behaving (i.e., contracting) differently. And this can result in a novel use of the muscles, that over the course of many miles can result in muscle tightening and aches.

An important exercise physiology principle to have in mind:… Wait for it... If a muscle is asked to contract in a novel way, it often results in Delayed Onset Muscle Soreness (DOMS), developing about 36 to 48 hours. So you can see how a vicious cycle can ensue. [good article here]

So I say if you’re experiencing a continuation of soreness and/or the subsequent development of new aches, then STOP the running…. and cross train at a moderate effort level for at least 2 full days (pool running and swimming is my recommendation) until the pains subside, possibly include cold water or contrast baths [review articles here and here ], and make the next run an easy one of 20 to 30 min. to probe.

0 Comments

How to Pace a 5 km.

4/1/2011

3 Comments

Q – How do you teach 5K runners to pace themselves from start to finish. Or what pace starting results in best 5K finish time?

A – Yep....many folks are like a beagle just let off the leash, adrenaline glands a wailing with the unique excitement associated with the crowds, the pomp and the pageantry at the many of the race start lines nowadays. Away they tear, with powerful strides, manufacturing copious amounts of carbon dioxide with every bound....tall and proud !!

Then it happens... other natural laws starting imposing their particular rules and regulations.....mainly, a severe need to supply and use the adequate amounts of oxygen that their magnificent running muscles are demanding for such intensity... but alas they cannot....and so they “turn in to pretzels” and fall far below their early pace and end up posting performances that are not doing themselves justice and feeling quite embarrassed...and moping in a corner at the post race reception...... so common.

So what to do.

You need to train the runner’s intuitive clock....his or her sense of pace. They have to learn what effort levels are associated with particular paces (e.g., running 8:30 per km. is easy, while running 5:30 per km. is full out, and so on...) ...They have to learn pace: a skill that can definitely be trained.

And a recommended way to accomplish this is to introduce repeated opportunities for the athlete to practise specific paces. This is why interval training can be so beneficial, as the athlete, over and over again in a given workout session, runs interval distances (e.g., repeat 800 metres), timing each one. It’s a biofeedback bonanza!

Also, particular designs of interval workouts are an excellent tool in revealing what a reasonable goal pace should be. For example, whatever you can average for 5 x 1000 metres, taking a 2:00 recovery, gives a good indication of what the runner might best try (within 5 or 10 sec.) as a race pace.

Such sessions can of course be conducted on 400 metre tracks, where the runner/coach can easily monitor the pace, even at intermediate points while doing an interval. For example, if the runner is wishing to do 800 m. repeats in 4:00, then pace at every 200 m. (60 sec.) can be checked to see if a speed up or a slowdown is in order.

With the advent of Garmin watches and the accuracy of Google Earth (my preference) you can conveniently do the timed session on accurately measured roads which is especially advisable for anyone road racing.

If you want to get to Juilliard, PRACTISE !

3 Comments

Treadmill vs. Land Running

12/4/2010

1 Comment

Q - A friend of mine was training for his first marathon in the fall, and had been mainly using a treadmill and even for all of his long runs (up to three hours). He ran a 10K race a few weeks ago before the marathon, and was expecting to get a PB of under 41 minutes, since he had already run a few sub-41's on the treadmill. So he was disappointed with his finishing time of 41:45, which started him thinking about the difference between road running and treadmill running.

So here's my question: Are there any physiological differences between running on a treadmill and running outside? Does my friend NEED to run outside regularly in order to more closely approximate the race-day conditions for his fall marathon?

A - So the magic "carpet" didn't produce eh? Given that your buddy supposedly ran more than one sub-41, I too would say that the 41:45 was a disappointment - assuming of course that the 10 km route was flat and that the weather was reasonable on race day.

There was a revealing study conducted several years ago that demonstrated equality of the energetic cost of treadmill and outdoor running with the use of a 1% treadmill grade over a duration of approximately 5 min and at velocities between about 9:00 and 5:20 per mile pace, which includes your buddy's pace.

What this means is if you want to do the same amount of work in terms of oxygen usage on a treadmill, for a given running speed, you need to be running the speed at a slope of 1%.

[Here's the reference for the study:
A 1% TREADMILL GRADE MOST ACCURATELY REFLECTS THE ENERGETIC COST OF OUTDOOR RUNNING Abbreviated Journal Title: J Sports Sci Date Of Publication: 1996 Aug Journal Volume: 14 Page Numbers: 321 through 327 -
and you can read the study's abstract here]

The 1% slope requirement in part makes up for the fact that the runner while on a treadmill is not "pushing" through the atmosphere, and so isn't dealing with wind resistance.

It begs at least one question? How certain is your friend that he was running the pace he thinks he was? I say this because a treadmill's calibration can be off.

When I was involved in research and doing treadmill testing, the protocol required that rather than relying on a speedometer, we would determine and adjust the speeds by putting a tape marker on the belt and counting the number of times it appeared in a time period, mutilplied by the length of the belt, which in turn enabled the calculation of the belt's speed.

So it's always possible your friend's treadmill could be off, or if it's cheap or faulty, may even be affected by the runner's weight.

Another way of getting at this, may be for your friend to observe his heart rate while on the treadmill running at 41:00 minute pace, at a 1% slope, and then see what it is while running on an outdoor track at the same speed with no wind.

If he is certain that the treadmill readings (slope too) are accurate and he's seeing differences in his heart rate responses it may be that he is more economic (using less oxygen) on the treadmill. There are slight differences in the biomechanics, which might account for this.

Another possible factor is the definate difference that exists between the cushioning of the foot strike on a treadmill versus on tarmac or cement. The impacts are quite different, and over the course of a lengthy run, a runner who has only done the long runs on the more forgiving surface (treadmill), may find his legs getting sore at a relatively earlier point in a road race on asphalt, posing a nasty limitation.

I see this is getting a tad long-winded, so I'll finish this answer by saying you want the real thing, at least a substantial amount of the time in your training. Certainly being accustomed (psychologically and physiologically) to striving under a wide variety of weather conditions, and dealing with the responsibility of executing the pace, is a strong argument for this.

Of course when the temperature is 10 degrees, and the wind is howling and the snow's on the ground, the treadmill can be the least worst of two evils. As a matter of fact there have been very successful, elite runners - Ingrid Kristiansen (former world marathon record holder of 2:21:06 from 1983) for example - who have successfully used treadmills in their training instead of dealing with harsh weather.

Ingrid Kristiansen

1 Comment

Kenyan Dominance

11/4/2010

1 Comment

Q - Coach: I just read an startling article by David Monti at Competitor [see here] telling how the male Kenyans have won 90% of the fall marathons....with the Ethiopians winning the other 10%. Is there any way Canadians or Americans can compete with these guys?

A – Absolutely, the North Americans can compete. But I know at this juncture it does appear rather daunting, considering:

        1) according to the IAAF stats, as of Nov. 3/10, the
   number of different Kenyans running under

                2:05:00 = 3

                2:06:00 = 6

                2:07:00 = 11

                2:08:00 = 23

                2:09:00 = 40 !!

        2) and Canada’s current fastest marathoner is Reid
   Coolsaet at 2:11:23. [this may change after this
   weekend's New York City Marathon where Simon Bairu
   is competing] - [ed. note: Bairu had to drop out of the
   NYC Marathon - see account here.

But if we are to become competitive, it may be helpful to examine why we are not. I had a similar question about 10 years ago which I responded to in my old Newsletter, and, since I believe much of what I wrote still pertains, I have just added it to the Reading Room section.

1 Comment

Running on Grass

11/3/2010

0 Comments

Q - Hey Coach, what do you think about running on grass?

A - Let me get this straight: you are not a snowboarder right?... seeking a different runner's high :) Ok....so like turfs up...

I am a HUGE proponent of grass running for every level of runner, for the following reasons:

1) Seldom will you encounter a truck or car and thus are nicely removed from traffic's toxic fumes. Just you and mother nature's kind offerings. A nice psychological break from the urban landscape.

2) Nicely groomed grass (and that's what you want to seek out) is a very forgiving surface. So each foot impact is offered a cushioning experience that is so much gentler vs. asphalt or concrete on the joints throughout the body, i .e., ankles, knees, hips, vertebral column. (note - I do not recommend running on frozen grass)

3) Your shoes just love it, as they just laugh at the grass blades paltry efforts to wear them down: is that all you got blades?

But here's the big one ! Wait for it....

4) Each foot plant is a unique opportunity that will never be repeated. Why? The grass and soil surface is uneven; thus, each foot plant is dealing with a particular surface topography that will be, to some extent, different from any other foot plant. Ever!

Is that not cool? It's like no two snowflakes are alike (for fun, you may want to visit www.snowcrystals.com and read the article here.

And when we land we endeavour to retain balance and flow of movement in a forward direction - recruiting muscles (auxiliaries or stabilizers) to relax or contract as needed in order to do this and thereby maintain optimal efficiency. A beautiful thing.

And in my book strengthening the stabilizers and their ability to recruit in the best interest of balance results in reducing the ever-present chance of getting injured, as well as, enhancing running efficiency,i.e., using less oxygen at a given running speed.

Ah I so long for those days when I would fall out of bed in the mornings, and head out to do a lap of the Islington golf course -totally ignoring the "Beware of Dogs" signs.

0 Comments

Alcohol and Athletes

8/27/2010

4 Comments

Q - Hey Coach, I've been reading a lot about how Steve Prefontaine was a drinker, and yet he set many American records. Can alcohol be that bad for you?

A - Sure, Prefontaine drank, as do many elite athletes, and it may well have been a factor in his car crash death, although whether the autopsy blood test was conducted appropriately seems a matter of some debate. But that’s another discussion. (BTW, I was and remain a huge fan of Pre – here’s an unfortunately low quality video of his winning the NCAA 3 mile Championships, with about 12 stitches in his foot, due to a diving accident a few days before... But here's  one of the best Pre videos for capturing the essence of this charismatic runner).

Many athletes maintain that having a couple of drinks helps them relax - it simply serves as a strategy for anxiety control, and this may be particularly the case around an important competition, and even afterwards.

Others will defend their quaffing by arguing that a good bender, once in a while, almost seems to provide a psychological escape and release from their otherwise Spartan lifestyle, but then they immediately stumble back on the wagon.

And then there are those, who will actually plan for bender as a motivator, setting a date to really let loose, once the big race is out of the way.

From my point of view, I have a couple of prime concerns, apart from the obvious ones of:
     - drinking under age
     - alcoholism
     - the far greater risk of accidents while under the influence
     - the immediate impact on performance after a binge

The first is the recognition that alcohol is high in calories: one gram = 7 calories, while one gram of carbohydrate or protein is closer to 4 calories; thus weight management is an issue.

The second is how the alcohol consumption affects the amount and quality of sleep, remembering that much of the adaptations to training actually take place when we're sleeping, which is about 25 to 30 years of our lives.

By the way, this reminds me of a story. The time I ran the Boston Marathon in 1977. I was clipping along at a healthy pace of about 3:45/km., when, at around 17 miles, the roadside crowd suddenly began roaring. Now I thought they were roaring for me because back at that time the Boston newspaper published the bib numbers and names of the entire field of participants. And many of the spectators were holding the newspaper, so I thought they noticed I was from Canada and were kindly cheering me on. Not so. Just as the crowd reach a crescendo, a barrel-chested male runner, built like Adonis, went sailing past me...effortlessly, I might add......while guzzling a bottle of beer, and disappeared far ahead....this was immediately followed by a disquieting silencing of the throngs.....true story! Sweet dreams! And stay thirsty my friends.....within reason.