I am particularly excited about this year's Chicago Marathon. First of all, I know so many people running it. A bunch of people from Nike, a friend from high school, a sorority sister from college, and my friend John, whom I helped to run his first marathon in Portland last year. I kicked off my training cycle with a nice 16-miler. It was slow because of heat, fatigue, and whatever other excuses I want to apply. I did it at a 9:21 pace, which is a little slower than I'd hoped, but sometimes you just have those runs where you fight for every step. Luckily, Pie rode the bike along with me, so there was good conversation.
When I got back, I had a text from John, who was comparing his finish in last year's Portland marathon to the Boston qualifying times. He said, "If I was 80 years old, I would have missed the qualifying times by almost an hour." Then, "I wouldn't even have qualified if I was a 90 year old woman," and finally, "I'd still have to shave off half an hour." Funny.
This time around, I'm adding to my 3 days of running a 4th day of barefoot squatting, toe-ga and jumping rope. I'm going to get my feet in the best shape of my life, and let that goodness flow on up the kinetic chain.
Monday, June 23, 2014
My article from the May 2014 issue of Oregon Distance Runner
7 Things You Can Do In The Gym To Improve Your Running
Strength Train
The time has come and gone when runners didn't strength train. A simple image search of 1970s runners shows a very different physique than today's distance runner. A couple of strength workouts each week can give you a stronger, more injury-resistant physique. Multiplanar, functional movements can improve your joint strength, endurance, and muscle balance. It will also improve body composition, and running economy (efficiency of oxygen use). Working anaerobically conditions the muscles to operate under stressful conditions, and improve acceleration and endurance. Free weights, body weight exercise, suspension training, and kettlebell exercises will also improve your core strength, which is essential to good running.
Foam Roll
You've heard you should be doing it, but it looks painful and a little scary. People really love to hate the foam roller, but its sudden ubiquity in the gym cannot be denied. Runners can benefit from foam rolling the gluteal muscles, the iliotibial band (ITB – the band of connective tissue running down the side of the thigh from hip to knee), hip flexors, and calves in particular. Rolling the muscles in what is called myofascial release (Myo = muscle; fascial = connective tissue) will help increase blood flow, allow for greater mobility in the joints. Releasing the tension with the pressure of a slightly uncomfortable massage can improve the joint function in an area limited by tight muscles.
Cross Train
While it's true that running may be the closest thing there is to perfect exercise, I am a strong believer in cross training. Whether you add another activity to prevent or recover from an injury, are a multisport athlete, or whether it's because you are trying to maximize the metabolic effects of exercise inefficiency, you can benefit from mixing things up.
Yoga
I read somewhere recently that while yoga is good for runners, running isn't good for yogis. Luckily for us, we fall on the favored side of that coin. While many runners say something to the effect of “I can't do yoga, I'm not flexible,” that makes as much sense as saying “I can't eat, I'm hungry.” There are many kinds of yoga, and I believe strongly that almost everyone can find a style and an instructor that suits their personality and needs. Aside from the obvious benefits of strength and flexibility, yoga can improve balance (think about how much time you spend on only one leg, and imagine the benefits), breath control, mental fortitude, and focus.
Hire A Personal Trainer
Find a trainer who is either a runner, or at least a trainer who has worked successfully with many runners. The thing about personal training is that it is, well, personal. People come to trainers for a lot of different reasons, and with many different expectations. If you want a trainer to work with you 2-3 times a week for a year, or if you want to know how to use the gym and have someone to check in with monthly, or just do two or three sessions before moving out on your own, a good trainer can be your biggest asset in the gym. He or she can help you set and achieve realistic and attainable goals. Plus, if you are daunted by the gym environment, it's nice to know that someone's got your back.
Interval Train
Short bursts of high-intensity training followed by short to medium recovery times can increase your endurance, acceleration, recovery time, and rev up your metabolism for up to 24 hours post-workout. It's like doing speed work on the track, but perhaps in a lower-impact environment, and can be a fun and safe supplement to your running program.
Meet Other Runners
Yes, there are other runners at the gym, and whether or not you are in the market for a new running partner, having a community of runners around you while you workout might just give you a little sense of accountability. Maybe also a sympathetic nod while you're foam rolling your piriformis.
Strength Train
The time has come and gone when runners didn't strength train. A simple image search of 1970s runners shows a very different physique than today's distance runner. A couple of strength workouts each week can give you a stronger, more injury-resistant physique. Multiplanar, functional movements can improve your joint strength, endurance, and muscle balance. It will also improve body composition, and running economy (efficiency of oxygen use). Working anaerobically conditions the muscles to operate under stressful conditions, and improve acceleration and endurance. Free weights, body weight exercise, suspension training, and kettlebell exercises will also improve your core strength, which is essential to good running.
Foam Roll
You've heard you should be doing it, but it looks painful and a little scary. People really love to hate the foam roller, but its sudden ubiquity in the gym cannot be denied. Runners can benefit from foam rolling the gluteal muscles, the iliotibial band (ITB – the band of connective tissue running down the side of the thigh from hip to knee), hip flexors, and calves in particular. Rolling the muscles in what is called myofascial release (Myo = muscle; fascial = connective tissue) will help increase blood flow, allow for greater mobility in the joints. Releasing the tension with the pressure of a slightly uncomfortable massage can improve the joint function in an area limited by tight muscles.
Cross Train
While it's true that running may be the closest thing there is to perfect exercise, I am a strong believer in cross training. Whether you add another activity to prevent or recover from an injury, are a multisport athlete, or whether it's because you are trying to maximize the metabolic effects of exercise inefficiency, you can benefit from mixing things up.
Yoga
I read somewhere recently that while yoga is good for runners, running isn't good for yogis. Luckily for us, we fall on the favored side of that coin. While many runners say something to the effect of “I can't do yoga, I'm not flexible,” that makes as much sense as saying “I can't eat, I'm hungry.” There are many kinds of yoga, and I believe strongly that almost everyone can find a style and an instructor that suits their personality and needs. Aside from the obvious benefits of strength and flexibility, yoga can improve balance (think about how much time you spend on only one leg, and imagine the benefits), breath control, mental fortitude, and focus.
Hire A Personal Trainer
Find a trainer who is either a runner, or at least a trainer who has worked successfully with many runners. The thing about personal training is that it is, well, personal. People come to trainers for a lot of different reasons, and with many different expectations. If you want a trainer to work with you 2-3 times a week for a year, or if you want to know how to use the gym and have someone to check in with monthly, or just do two or three sessions before moving out on your own, a good trainer can be your biggest asset in the gym. He or she can help you set and achieve realistic and attainable goals. Plus, if you are daunted by the gym environment, it's nice to know that someone's got your back.
Interval Train
Short bursts of high-intensity training followed by short to medium recovery times can increase your endurance, acceleration, recovery time, and rev up your metabolism for up to 24 hours post-workout. It's like doing speed work on the track, but perhaps in a lower-impact environment, and can be a fun and safe supplement to your running program.
Meet Other Runners
Yes, there are other runners at the gym, and whether or not you are in the market for a new running partner, having a community of runners around you while you workout might just give you a little sense of accountability. Maybe also a sympathetic nod while you're foam rolling your piriformis.
Subscribe to:
Posts (Atom)