There will be swelling, possible redness around the area and decreased movement of the affected muscles. Rectus femoris Internal oblique Controls contralateral rotation and lateral flexion of the trunk Pectoralis major.
RUNNING LAB THE
YOUR BODY IS THE MOST IMPORTANT PIECE OF RUNNING GEAR YOU HAVE, AND KNOWING THE BASICS OF HOW IT WORKS WILL ENABLE YOU TO BECOME A BETTER,
Trapezius Rotates the scapula Gluteus maximus Muscles that extend the flexed thigh BACK VIEW Muscles of the back of the body help stabilize the body during walking and running. Closed Kinetic Chain This involves increased forces and decreased motion as the runner's (right) foot makes contact with the ground, absorbing many times the runner's body weight.
As a runner, your muscles are your best friends—they carry you along, tell you
THE BODY’S PISTONS
THE MUSCLES
Muscles, joints and bones work together to create movement in the same way that levers rotate around a fulcrum – bones act as levers, joints as fulcrums, and muscles provide the force. The fulcrum is at the end of the lever, and the force acts at the opposite end.
INFO DASHBOARD
The fulcrum is in the middle and the load and force at each end of the handle, like a seesaw. The calf muscles provide the power to pull the load up the foot, with the toe as the fulcrum.
Your cells need a continuous supply of oxygen that they combine with glucose to produce energy. When
LUNG CAPACITY AND OXYGEN
THE HEART AND LUNGS
RESPIRATORY CYCLE
Oxygen absorbed in the lungs is taken in the blood to the left side of the heart, which pumps it throughout the body. When it reaches the capillaries (blood vessels with very thin walls), it is exchanged for carbon dioxide, which is carried in the blood to the right side of the heart, and then to the lungs to be exhaled.
AEROBIC VS ANAEROBIC
STRENGTH THROUGH STABILITY When most of us think of the abdominal
THE CORE
The key to efficient movement is keeping a stable pelvis and well-aligned spine—in
The muscles of the abdomen control the movements of the core (see box, p.19) and help maintain its stability when running.
THE ABDOMINAL MUSCLES
THE LOWER BACK MUSCLES
THE THORACIC SPINE A strong mid- and upper back
MUSCLES OF THE BACK
The core has three planes of movement - sagittal (vertically forward and backward), frontal (vertically from one to the other) and transverse (horizontal). The core can also move in more than one plane, for example in bending with rotation.
RANGE OF MOVEMENT
OTHER ELEMENTS OF THE CORE
While the hip joint itself can move through a large range of motion compared to many joints, as a runner
BALANCING THE HIPS
THE HIP
THIS IMPORTANT JOINT REQUIRES BOTH MOBILITY AND STABILITY
HIP FLEXORS
While the hip joint itself can move through a large range of motion compared to many joints, like a runner. External rotation The hip can also rotate the thigh to point the knee and foot outward.
PELVIC CONTROL IN RUNNERS
The ilium, ischium, and pubis form the pelvic girdle, not only providing a protective ring for the internal organs, but acting as an important structure for muscular attachments and force transfer between the lower body, spine, and upper body. of the body.
THE PELVIC SKELETON
THE KNEE
One of the most commonly injured joints in runners, the knee joint forms the
RANGE OF MOVEMENT STABILITY AND KNEE CARE The knee needs to be specifically
Extends the knee and flexes the hip; the only one in the group to cross the hip. Unlike the hip, with its solid structure and inherent stability, the knee relies on soft tissues to provide stability during functional movements.
THE ANKLE AND FOOT
THE FOOT DURING A RUN
WHAT ARE LATERAL ANKLE LIGAMENTS?
Flexor hallucis tendon Flexes the joints of the big toe; helps to flex the ankle. The tibialis anterior (see pp.28–29) and posterior are important in the inversion of the foot.
Running combines kinetic energy (motion) with the potential
THE RUNNING CYCLE
Many muscles are active during this phase and in the support phase as the body absorbs the force of the landing. The body then travels forward over the leg, extending the hip and knee, and enters the toe-out phase.
Running is a skill, and learning good technique will ensure that you practise it with greater efficiency and sustain fewer
AN ECONOMIC CYCLE
This strike is more or less simultaneously into the ball of the foot and the heel, with the foot landing parallel to the ground. Often seen in faster short-distance runners, a good forefoot strike lands on the ball of the foot, on the outer edge, and briefly touches the heel down.
Being able to assess your running form is a valuable tool
ASSESSING YOUR RUNNING STYLE
YOUR STRIKE AND POSTURE
HOW CAN YOU IMPROVE YOUR RUNNING?
ASSESSING YOUR RUNNING FITNESS
UNDERSTAND YOUR GENERAL HEALTH AND HOW TO FIND THE RIGHT LEVEL OF
BMI: PROS AND CONS
WHAT’S THE FIRST STEP?
WHAT ARE THE MAIN RISK FACTORS?
HOW CAN I MEASURE HOW FIT I AM?
HOW HARD SHOULD I TRAIN?
RUN DURING PREGNANCY?
However, dehydration can increase heart rate by 7.5 percent, heat can increase it by up to 10 beats per minute, and altitude causes a 10-20 percent increase, even when acclimatizing. For example, an easy baseline run should be an RPE of 3-4, or 60-70 percent of your maximum heart rate.
MEASURE YOUR TRAINING: HEART RATE ZONES
The lower your heart rate, the more efficient it is, suggesting higher fitness levels—your heart is a muscle that becomes more efficient with exercise (see p.184).
MAXIMUM HEART RATE
YOUR
220 - AGE
FIND YOUR RESTING HEART RATE
MEASURE YOUR TRAINING: THE RPE SCALE
MAXIMAL OXYGEN UPTAKE (VO 2 MAX) TESTING
THE MULTI-STAGE FITNESS (BLEEP) TEST (P.184)
THE TREADMILL TEST
MAX = + 2 (time x 2)
To perform the test, simply run on a track for 12 minutes and use the track (437 yards/400m per lap) to calculate the total distance. If you have a GPS tracking watch (see page 49), set it to count down for 12 minutes and start running and use it to measure the distance.
THE COOPER 12-MINUTE TEST (P.185)
GET READY TO RUN
THE QUICKEST WAY TO START RUNNING IS SIMPLY TO PUT ON YOUR SHOES AND DO IT—HOWEVER, FOR THE BEST RESULTS, YOU’LL BENEFIT FROM SPENDING SOME
Q WHY SHOULD I SET GOALS?
Q HOW SHOULD I CHOOSE MY GOALS?
YOUR RUNNING GOALS
Before you start running, think about what you want to achieve. Your training will benefit strongly from advance
Q HOW LONG DOES IT TAKE TO ACHIEVE MY GOALS?
Q SHOULD I RELATE MY GOALS TO OTHER
MEASURABLE All your goals must be measurable: you should define both how you will achieve them and how you will keep track of your progress. RELEVANT Make sure your goals are relevant to your overall training program and running ambitions.
SMART GOALS
CHOOSING YOUR
TRY A SELECTION
Buy shoes from a store that specializes in running gear, and make sure they are
BAREFOOT RUNNING SHOES
WHAT YOUR SHOES TELL YOU
WHAT TO WEAR
Whatever you wear, it should be comfortable and functional
Q DO I NEED TO BUY SPECIAL CLOTHES?
Q WHAT SHOULD I WEAR IN HOT WEATHER?
Q WHAT SHOULD I WEAR IN COLD WEATHER?
Q HOW DO I WASH RUNNING GEAR?
Q WHAT ELSE MIGHT BE USEFUL ?
COMPRESSION SOCKS An elastic fabric is woven into the socks, which exerts pressure on the lower leg, ankle and foot, stimulating blood flow back to the heart. Blood flow to the heart This is clothing made of lightweight, stretchy, quick-drying fabrics that draw or 'wick' moisture from the skin's surface.
HIGH-TECH CLOTHING
These are close-fitting garments, ranging from socks to base layers and T-shirts, with a relatively high proportion of elastic material that "squeezes" the muscles that are key to efficient running. In the upper body, the added compression is designed to provide core support, aid breathing and improve posture.
COMPRESSION CLOTHING
VITAMINS AND MINERALS
NUTRITION—
THE ESSENTIALS
Variety, wholesomeness, and moderation are the three fundamental rules for a healthy diet—the key to running
HOW TO EAT
FRUIT Rich in carbohydrates, fiber and potassium, they are also an excellent source of vitamins (especially vitamin C), which help promote recovery after exercise and reduce high blood pressure. VEGETABLES An important source of carbohydrates and vitamins and minerals, especially vitamin C, beta-carotene, potassium and magnesium.
KEY FOOD GROUPS
Allow 1 to 4 hours between eating and exercising, depending on the size and contents of the meal (remember that proteins take longer to digest than carbohydrates). Training for a competition is even more demanding and depending on the frequency, intensity and duration of your training sessions, your body needs different amounts every day.
KNOW YOUR NEEDS TIME YOUR INTAKE SUPPLEMENT YOUR DIET?
If you run in the morning, eat a small, high-carbohydrate breakfast 20-30 minutes before you set out because your energy stores will be depleted during the night. Try to eat within 1 hour of finishing your run, as during this time more food will be converted to glycogen.
FUELING YOUR TRAINING
When it comes to carbohydrates, try to make your main meal before a low GI (see box top right) as this will help maintain higher blood sugar levels. 15–20 minutes before a run, an isotonic sports drink (see p. 54), half a banana, or 13/4 oz (50 g) raisins with some water will provide good fuel, although keep in mind that fluids consume more becomes fast, which means that energy is more readily available.
Once you have built a healthy day-to-day diet, the next step is to tailor it according to the requirements of a training
However, everyone has different nutritional needs and when used correctly, vitamins, minerals and other supplements can supplement a runner's diet to ensure all nutritional needs are met.
RUNNING SUPERFOODS
If you want to run competitively for more than 90 minutes - or even just as part of your training program -. Instead, try to maintain a daily consumption of 1/3 oz (9 g) of carbohydrate per serving. 2¼lb (1kg) of body weight in the days leading up to the race.
LOAD UP WITH CARBOHYDRATESTHE GLYCEMIC INDEX
However, just eating a big bowl of pasta the night before is not the way to replenish your muscles, and can cause it. The reduction in training will use less of your stored energy, so your glycogen stores are fully charged the night before the big race.
GLYCOGEN AND ENERGY
HYDRATION FOR RUNNERS
Water makes up 50—60 percent of your body weight. It aids many of the
SPORTS DRINKS
Q WHY IS HYDRATION
IMPORTANT?
Your body gets hydration from three sources: drinking fluid, the water in food, and cell metabolism. This metabolic water is a fluid released in the body when you burn carbohydrates and fats.
Q HOW MUCH SHOULD I DRINK?
HOW HYDRATED ARE YOU?
DRINK CAFFEINE?
The main purpose of a warm-up is to prepare your body for exercise by increasing your body temperature, breathing rate and heart rate. This increased physical state will have a positive effect on your body's biomechanics: as your muscle temperature increases, so does the flexibility of your running joints (shoulders, hips, knees and ankles), allowing you to run with a more fluid technique.
PHYSICAL PREPARATION INJURY PREVENTION
You will greatly reduce your risk of injury if you do a thorough warm-up and cool-down. An insufficient warm-up will lead to an incorrect running technique and over time can cause injuries, not only to your muscles, but also to your ligaments and joints.
WARMING UP AND COOLING DOWN
This helps prevent the rapid build-up of lactic acid and other metabolic byproducts such as ammonia and positive hydrogen ions, which can cause muscle burn when you start running without a warm-up.
Whether you are training or racing, a proper routine for warming up and cooling down is essential to maintaining fitness
IMPROVED PERFORMANCE
A comprehensive warm-up is an ideal way to mentally prepare for a training run or race, clearing the mind and removing any distractions before you begin. Warming up increases your running economy by raising your heart rate and dilating your blood vessels: you'll take in more oxygen and use it more efficiently.
VASODILATATION
The more focused you are before you start running, the better your performance will be. A cool down brings your breathing back to normal and your heart rate back to resting.
WARM UP, COOL DOWN
To replenish the oxygen, the muscles produce by-products such as adenosine and carbon dioxide, which cause the blood vessels to dilate - a process known as The concept of warming up before running is familiar, but it should mean more than just spending a few minutes jogging gently.
The concept of warming up before you run is well known, but it should mean more than simply spending a few minutes jogging gently. Preparing
EVERY RUNNER SHOULD HAVE A “TOOLKIT” OF WARM-UPS AND COOL-DOWNS —USE THESE EXERCISES TO PREPARE
PRE- AND POST-RUN STRETCHING
Q WHAT COOL-DOWN STRETCHES SHOULD I DO?
Q WHEN AND FOR HOW LONG SHOULD
Q WHEN AND FOR HOW LONG SHOULD I WARM UP?
Q WHAT WARM-UP
EXERCISES SHOULD I DO?
SAMPLE COOL-DOWN PROGRAMSAMPLE WARM-UP PROGRAM
TOE WALK
HEEL WALK
TARGET MUSCLES
- SPIDERMAN
- SCORPION STRETCH
- HIP WALK
- STRAIGHT KNEE WALK
- SIDE-LYING ROTATION
- SEATED SPIRAL TWIST
- DOWNWARD DOG
- HIP FLEXOR STRETCH
- HAMSTRING STRETCH
- ADDUCTOR STRETCH
- BRETTZEL 2
- ANKLING
Pull your right knee towards your chest and grab it with your left hand. Place your right hand on the floor and your left on top of it to hold the position.
DRILL GUIDE
ANKLE SPRINGS
A-WALK
Stand with your feet hip-width apart and your hands hanging loosely at your sides. Extend the leg until it is almost parallel to the ground Move the arms in opposition to the movement of the leg.
BOUNDING
Stre Outs or strides are comfortable sprints that exaggerate the running cycle and help you practice your running technique by improving leg coordination, speed and mobility. They can be used as part of your warm-up before a run or as a specific technique session.
PLAN YOUR TRAINING
THE AIM OF ANY TRAINING IS TO FOCUS YOUR PERFORMANCE TOWARD A CERTAIN POINT. THIS MIGHT BE A RACE OR A RUNNING EVENT, OR SIMPLY BUILDING YOUR
RUN AS MUCH AS YOU CAN BUILD UP GRADUALLY AVOID OVERTRAININGOnce you have set your goals and prepared yourself, it’s time
GOOD TRAINING PRINCIPLES
If you are new to the sport, you should spend your first four to six weeks building your aerobic endurance. If you understand how your body can cope with the different demands of running, then you can develop a rewarding and effective training routine that is tailored to your own particular strengths and weaknesses.
BE CONSISTENT UNDERSTAND YOUR BODY KEEP A TRAINING LOG
You should be able to hold a conversation while running (reciting the alphabet if you are on your own); slow down if you can't. ET If you regularly run a few times a week, every week, you will improve your fitness, but you may become plateaued or bored following the same old routes in the same way, or just increasing the distance you run week-by-week . week.
VARY YOUR RUNNING
Basic runs are performed regularly and at your natural pace so you can improve aerobic capacity and running economy.
GOING FOR A RUN SEEMS SIMPLE: PUT ON YOUR GEAR, LACE UP THE SNEAKERS, SET THE STOP WATCH, AND OFF YOU GO
ALTERNATE RUNNING SESSIONS WITH DAYS
Includes tempos, hill repeats and intervals; try to reach higher limits only if you are in good shape. They are also useful if you are only running on flat courses, but they are essential if you will be racing on a hilly course.
THE BENEFITS OF CROSS-TRAINING
In this book, cross-training includes any form of training that improves your fitness, performance, or recovery that isn’t running
REDUCE YOUR INJURY RISK IMPROVE YOUR FITNESS VARY YOUR TRAINING
BOOST YOUR PERFORMANCE AID YOUR RECOVERY
ADVANTAGES OF CROSS-TRAINING
HOW TO AVOID OVERTRAINING
WHAT DOES
OVERTRAINING MEAN?
HOW DO I AVOID OVERTRAINING?
HOW DO I RECOVER FROM OVERTRAINING?
SIGNS OF OVERTRAINING
This can be done through consistent use of cross-training days (see pp. 82–83), but more important is your choice of running sessions. Long runs, tempo runs, and intervals (see pp. 80–81) are all great ways to build your running strength.
PLANNING YOUR TRAINING
The main objective of any training program, for beginners and elite athletes alike, is to reach peak performance at a specific
GET SPECIFICBUILD YOUR BASE
SET YOUR TARGET
This is best achieved through adapted tempo runs, as well as short or long runs or intervals (see pp. 104–107). This is also a time when cross-training – for example, swimming, cycling, rowing and yoga – can be used to maintain cardiovascular fitness while also giving the running muscles time to recover from the rigors of the race (see pp. 82-83).
PERFORMANCE TRAINING LET YOUR BODY RECOVER
These workouts can be built into the final weeks of your race-specific training, and the waning weeks. Remember though, if you haven't completed effective base and specific phases, you won't get the full benefits of this final phase of training.
TIPS FOR PLANNING YOUR TRAINING
All training is about performance, but the performance phase of your race program is about improving your strength and endurance and maximizing your running speed. As a general rule, it's a good idea to take a day off for every mile you run during the event.
IF YOU ARE A BEGINNER
Making the decision to start running is great, but if you’ve never run before, or not for a long time, you need to approach
START AT THE BEGINNING FOUNDATION TRAINING TEST YOUR PROGRESS
TIPS FOR BEGINNERS
RAISE THE BAR
BE REALISTIC LISTEN TO YOUR BODY
ADVANCING YOUR TRAINING
Now that you have completed a foundation program and have successfully competed in your first 5–k (3.1–mile) races, you will
Q HOW DO I PLAN FOR RUNNING FARTHER?
Q WHICH PROGRAM SHOULD I FOLLOW?
BASE PHASE BASE KILLS, PROGRESSION RUNS, FARTLEK PHASE SPECIFIC LONG TRANS, HILL REPEAT, LONG INTERVAL KILL BASE KOSK PHASE.
BUILDING BLOCKS TO RACING FURTHER
BUILDING BLOCKS TO RACING FASTER
Q IS THERE A SPECIAL PROGRAM FOR RUNNING
LAWS OF TRAINING
Q HOW DO I SET A RACE PACE TARGET?
Q WHY SHOULD I KEEP A TRAINING LOG?
KEEPING A
TRAINING LOG
How do you know where you’re going if you can’t see where you’ve been? Keeping a log is the best way of using your
Q HOW CAN I GET THE MOST OUT OF A LOG?
RECORDING SPEED, PACE, AND HEART RATE
WHAT TO RECORD: BEFORE TRAINING
WHAT TO RECORD: AFTER TRAINING
FOUNDATION PROGRAM
If you are new to running or you want to start training for a specific race, it is advisable
WHEN TO DO A FOUNDATION PROGRAM If your goal is to run 3.1 miles (5 km), you don’t
SAMPLE FOUNDATION PROGRAM
Three to four running sessions per week will adequately prepare you for a 5-km (3.1-mile)
ADDING A FOUNDATION PROGRAM
5K PROGRAM
SAMPLE 5K PROGRAM
To prepare for a 6.2-mile (10km) race, you will need to do four to five running sessions
PICKING UP THE PACE
10K PROGRAM
SAMPLE 10K PROGRAM
HALF-
MARATHON PROGRAM
A STABLE BASE
SAMPLE HALF-MARATHON PROGRAM
Before starting to train for a marathon for the first time, it is vital that you prepare properly
THE BIG RACE
BEFORE RUNNING A MARATHON
SAMPLE MARATHON PROGRAM
SHORT HILL REPEATS PROGRAM
LONG HILL REPEATS PROGRAM
STRENGTH AND ENDURANCE
If you want to run farther or increase your speed, especially over long distances, you must build up your running strength and
TEMPO RUN PROGRAM
LONG INTERVAL RUN PROGRAM
FACTS ABOUT RUNNING FASTER
INCREASING YOUR SPEED
If you want to run faster, you need to train fast
FAST TEMPO RUN PROGRAM
SHORT-INTERVAL RUN PROGRAM
Completing a race is a great feeling, but don’t rush back into training—instead, follow the appropriate recovery
SAMPLE 10K RECOVERY PROGRAMSAMPLE 5K RECOVERY PROGRAM
POST-RACE PROGRAMS
MINS
MINS
SAMPLE HALF-MARATHON RECOVERY PROGRAM
SAMPLE MARATHON RECOVERY PROGRAM
BUILD YOUR STRENGTH
AS YOUR RUNNING BECOMES MORE ADVANCED, YOUR STRENGTH IS INCREASINGLY IMPORTANT FOR GETTING THE BEST OUT OF YOUR TRAINING AND YOUR
CORE TRAINING
A WELL-BALANCED TRAINING PROGRAM SHOULD INCLUDE SOME WORK ON STRENGTHENING THE
Although it may not seem the most obvious area of the physique for runners to train, the core is important for running as well as for
WHAT IS THE CORE?
MY CORE?
ADVANCED PROGRAM
BEGINNERS’ PROGRAM
INTERMEDIATE PROGRAM
- LOWER BODY ROLL
- BIRD DOG
- DEAD BUG
- GLUTE BRIDGE
- BARBELL GLUTE BRIDGE
- SPRINTER CRUNCH
- STABILITY BALL CRUNCH
- STABILITY BALL CRUNCH WITH MEDICINE BALL
- GHD BACK EXTENSION
- REVERSE BACK EXTENSION
- STABILITY BALL GLUTE EXTENSION
- STABILITY BALL ROTATION
- HALF-KNEELING CHOP
Lie flat on your back on the floor with your legs extended and your arms by your sides. Keeping your core engaged, return to the starting position with your upper body at 90 degrees to the floor.
PROGRESSION
STICK CRUNCH
Grip the stick with an overhand grip, with your hands slightly wider than shoulder-width apart. Bring the stick over your head to your knees and down your shins as you do this.
BREATHING TECHNIQUE DRILL
Lie flat on your back with your legs raised so that your hips and knees are bent at right angles. A predefined number of repetitions separated by a short rest period - for example, two sets of five repetitions.
WHAT IS RESISTANCE TRAINING?
The number of times an exercise must be repeated, usually within a single set - "reps" for short.
WHAT ARE ITS BENEFITS?
RESISTANCE TRAINING
GOOD FOUNDATION FOR MUSCULAR STRENGTH CAN BE DEVELOPED
Although distance runners do not generally need a large amount of muscle bulk, it is still
BACK SQUAT
Jump under it, step back and stand with your feet directly under the bar. Feel the stabilizers in your back and abdomen working to keep you strong Hold the bar.
WARNING!
Keep your feet turned slightly outwards and ensure that your knees follow the angle of your feet. Stand with your feet hip-width apart and your arms extended straight out in front of you.
SQUAT TECHNIQUE DRILL
WALKING LUNGE WITH DUMBBELLS
This is an excellent way to mobilize your hips and thighs, testing your balance and coordination. Hold briefly, then lift yourself up, step forward with your right foot and repeat on the other side.
WALKING LUNGE WITH DUMBBELLS
WALKING LUNGE WITH ROTATION
MEDICINE BALL)
BARBELL DEADLIFT
Keep your feet firmly planted on the floor Push your hips in towards the bar Hold the bar. Stand with your feet hip-width apart and place your right foot about half a step in front of your left foot.
HIP HINGE DRILL
- CALF RAISE
- CALF RAISE WITH DUMBBELLS
- TOE RAISE
- ECCENTRIC CALF RAISE
- PUSH-UP (FEET)
Lift your heels up until you are standing on the balls of your feet with your ankles extended. Stand with your feet hip-width apart and lift both heels until you are standing on the balls of your feet with your ankles fully extended.
KNEES) VARIATION 14/ BOSU
PUSH-UP VARIATION
SINGLE LEG
PUSH-UP VARIATION 16/ SINGLE ARM PUSH-UP VARIATION
KETTLEBELL DEADLIFT
The deadlift is the safest way to pick up a kettlebell and is the basis for all kettlebell exercises. Bend at the hips and knees, keeping your spine straight, and grab the kettlebell with both hands.
KETTLEBELL SWING
ROW (STANDING)
SINGLE ARM SUSPENDED ROW
HANG POWER CLEAN
4 When the bar reaches shoulder height, drive your elbows through and catch the bar at the top of your shoulders.
GRIPS
IF YOU’RE AIMING TO RUN COMPETITIVELY, YOU’LL NEED TO PULL OUT ALL THE RACE
WHY DO I NEED TO TAPER?
TAPER YOUR TRAINING
You might think that some last-minute hard training would be good race preparation, but in fact you should peak two to three
HOW CAN I TAPER MY PROGRAM?
EAT LESS WHEN I’M TAPERING?
REASONS TO TAPER
BOOSTING YOUR BLOOD
The amount of conditioning you should introduce into your training depends on the distance of your race – the longer the race, the greater the reduction in training.
GET INTO THE MIND ZONE
Your psychological approach to a race is just as important as meticulously following your training schedule and nutrition
PRE–RACE CHECKLIST
RESEARCH THE COURSE GET PLENTY OF SLEEP CONTROL YOUR NERVES
FUEL YOUR
PERFORMANCE
WHY SHOULD I EAT BEFORE A RACE?
FUELING YOUR MUSCLES Eating enough carbohydrates in
FUELING YOUR BRAIN Low glycogen levels can also
TRAINED ATHLETES STORE UP TO
NON-
ATHLETES ONLY STORE
ENERGY GELS
HOW MUCH SHOULD I EAT BEFORE A RACE?
WHEN IS THE BEST TIME TO EAT?
BOOST YOUR FLUID LEVELS
Hydration is an essential part of your race strategy. Fluid and body salts are lost through sweating and need to be replaced—
HYDRATE TO WIN
TOO LITTLE OR TOO MUCH
BEFORE THE RACE
DURING THE RACE
AFTER THE RACE
PLAN YOUR STRATEGY SET YOUR PACE A GOOD START
TACTICS FOR THE %
RACE DAY
Whether you're training with a specific goal in mind—for example, beating your previous best—or running your first race, it's essential to calculate what pace you're capable of running. You will need two pieces of information to calculate your pace: the distance you run and the time it takes you to complete it.
DISTANCE TIME RUN
RATE
A STRONG FINISH
RUN A SMART RACE
MOST IMPORTANT MILES
GLYCEMIC WINDOW
15–30 MINS AFTER THE RACE. USE THIS
AFTER THE BIG RACE
HELP YOUR RECOVERY REHYDRATE AND REFUEL REST TO REPAIR
POST-RACE CARBS This graph shows the average amount of carbohydrates found in one serving of effective post-race food. Eat them with some protein: the ideal ratio of carbohydrates to protein in a post-race meal is 3:1.
REBUILD TRAINING GRADUALLY
You may be eager to get straight back into training to build on your performance, but you need to listen to your body. The best way to start training again is to reverse your taper program (pp. 146–47) and gradually build up.
RECOVERY AND REBOOT PROGRAM (POST–MARATHON)
They put less stress on your joints while at the same time allowing your muscles to start working again safely. Use the chart above as a guide to rebuild your training program over the next few weeks, or try one of the four-week recovery programs on p.108–109 before you start rebuilding your choice of training regimen.
ESSENTIAL MAINTENANCE
RUNNING IS AN INTENSIVE, HIGH-IMPACT SPORT, AND RUNNERS’ INJURIES ARE ALL TOO COMMON—TAKING CARE OF YOUR BODY SHOULD BE A HIGH PRIORITY
THIS CHAPTER GIVES YOU ADVICE ON THE BEST WAYS TO AVOID HURTING YOURSELF, AND INFORMATION ON HOW TO DEAL WITH A SELECTION OF
Hydration is equally important before, during and after your run to prevent dehydration (see p.54–55), cramps and possible heat exhaustion (see p.171). After your run, drink either water containing mineral substitutes or a sports drink (see p.54) to replace body fluids and salts lost through sweat.
PREPARE YOURSELF FUEL AND HYDRATE BUILD UP GRADUALLYThe repetitive nature of running, and the high impact of the
Good nutrition plays a big role in preparing your body for sport and in recovery afterwards (see pp. 50–53). Don't overeat just before the run because of the risk of nausea and cramps: eat a light snack one to two hours before you start.
AVOIDING INJURY
Rest days allow your body to recover and repair itself; without it, the risk of injury is increased. Non-running activities such as swimming and cycling also allow your body to recover from the stress of running.
WATCH YOUR TECHNIQUE RECOVERY IS KEY LISTEN TO YOUR BODY
You should never run every day, as the repetitive motion of running places physical stress on the body, leading to minor tissue damage. Muscles that become tight or imbalanced due to insufficient recovery time will not function as well as needed during a run, putting extra stress on your body.
LOOK AFTER YOUR FEET
Foot care is very important for runners. Your feet absorb forces of several times your body weight as you run
TOO SMALL OR TOO BIG?
The first part of any running shoe to show signs of wear is the midsole (see page 47). Replace your shoes if there are holes or tears in the upper shoe fabric or if there are signs of wear on the outsole, usually on the heel, forefoot and front of the shoe.
DAY-TO-DAY FOOTCARE
It is recommended that you replace running shoes approximately every 300-500 miles (480-800 km) or every six months, whichever comes first, and ideally before the shoes show signs of wear. Press down on the midsole with your thumb: if it is too hard or too soft, it may have become too compressed and will have lost its cushioning ability.
FOAM ROLLER EXERCISES
Massage should form a key part of your maintenance program. Foam roller exercises are a useful form of
ARE THE EXERCISES EASY TO DO?
WHEN SHOULD I DO THE EXERCISES?
TOP TIPS FOR FOAM ROLLER EXERCISES
CHOOSING A FOAM ROLLER?
TRAPEZIUS MUSCLES
THORACIC SPINE
LUMBAR SPINE
GLUTEAL AND PIRIFORMIS MUSCLES
Support your upper body on your left forearm and place your other hand on your side. Cross your right leg over your left and place your right foot flat on the floor.
HAMSTRING MUSCLES
This exercise loosens the tensor fasciae lata (TFL) muscle of the upper leg and the iliotibial band (ITB), a band of fibrous tissue on the outside of the leg (see p.22).
GASTROCNEMIUS AND SOLEUS MUSCLES
QUADRICEPS MUSCLES
TIBIALIS ANTERIOR AND PERONEAL MUSCLES
PLANTAR FASCIA BAND
Keep your toenails trimmed so they are not in contact with the inside of the shoes. It is possible that all or part of the affected nail will fall off completely, but it should grow back soon.
COMMON
Soreness, irritation and even bleeding around one or both of the nipples is usually the result of repetitive rubbing or chafing from loose fitting running shirts, especially if they are made of cotton. When choosing new running shoes, be sure to take into account the swelling of the feet during running - you may need larger shoes.
COMPLAINTS
Also called a black toenail, it is a black toenail caused by bleeding under the nail, often as a result of pressure against the nail bed from ill-fitting or unsupportive footwear. You can reduce the likelihood of cramping by regularly stretching and massaging the most commonly affected areas, as well as maintaining hydration and a balanced diet.
When participating in a busy running program, you may experience a number of common runners' complaints. Most
The position of the head puts extra stress on the neck muscles that stabilize the head and can lead to headaches. This is reddening or burning of the skin caused by exposure to the sun's UV (ultraviolet) rays.
Q WHAT HAPPENS WHEN I INJURE MYSELF?
Q WHAT KIND OF INJURIES MIGHT I SUSTAIN?
Q HOW DO I DEAL WITH AN ACUTE INJURY?
RUNNERS’
INJURIES
Q HOW DO I DEAL WITH A CHRONIC INJURY?
If a strain or sprain occurs, treat the injury as described below to reduce swelling and relieve pain. If the injury is severe and you cannot move, you may need to call an ambulance.
FIRST AID FOR SOFT TISSUE INJURIES
ICE Wrap an ICE pack (a bag of ice cubes or frozen peas) in a towel and leave on the injury for 20–30 minutes; do not apply ice directly to the skin. COMPRESSION Apply a COMPRESSION bandage extending from the joint below the injured part to the upper ankle (toe to knee bandage for sprained ankle).
Q HOW DO I GET BACK TO RUNNING AFTER AN
REDUCE YOUR RISK OF INURY
MUSCLE STRAIN OR TEAR
WHAT ARE THE SYMPTOMS?
WHAT IS THE TREATMENT?
WHEN CAN I RETURN TO RUNNING?
QUADRICEPS INJURIES
BURSITIS
PATELLAR BURSITIS
LOWER BACK PAIN
SLIPPED DISK
SCIATIA
ILIOTIBIAL BAND SYNDROME
KNEE LIGAMENT INJURY
COLLATERAL CRUCIATE LIGAMENT INJURIES
ANTERIOR CRUCIATE LIGAMENT INJURY
MENISCUS TEAR
There may be swelling around the kneecap and you may hear a grating sound (crepitus) in the joint. The area around the fracture may be swollen, painful, and warm to the touch.
PATELLOFEMORAL PAIN SYNDROME STRESS FRACTURES OF FOOT
The pain can be triggered by pressing on your knee, walking up or down stairs, or running (especially downhill). If a biomechanical abnormality is found to be a possible cause, you may be advised to wear orthotics in one or both shoes.
SHIN SPLINTS COMPARTMENT SYNDROME
COMPARTMENT SYNDROMESHIN SPLINT
ANKLE INJURY
ANKLE FRACTUREANKLE SPRAIN
ACHILLES TENDINOPATHY PLANTAR FASCIITIS
PLANTAR FASCIITISACHILLES TENDINOPATHY
TENDON INJURIES IN FOOT AND ANKLE
TIBIALIS POSTERIOR TENDINOPATHY
EXTENSOR AND FLEXOR TENDONITIS
FITNESS CHARTS
MAXIMAL OXYGEN UPTAKE (VO 2 MAX) TESTING (PP.40–41)RESTING HEART RATE (P.39)
THE COOPER 12- MINUTE TEST (P.41)
PAIN AND THE MIND
GLOSSARY
Macronutrients Categories of nutrients (protein, fat, and carbohydrates) that you consume in the largest amounts and that provide most of the body's energy. This is a medical imaging technique used to visualize internal structures of the body in detail.
INDEX
DOMS (delayed onset muscle soreness) 170 first aid 172–73 heat-related illness 171 iliotibial band syndrome (ITB).
ABOUT THE AUTHORS
PUBLISHER’S ACKNOWLEDGMENTS
PICTURE ACKNOWLEDGMENTS
ACKNOWLEDGMENTS