Running Injury Free: Strengthen Your Core for the Demands of the Sport

Simply put running doesn’t make you strong, elastic, or flexible. In fact, if you want to run better, faster, more efficiently while remaining injury-free then you might want to consider a different approach to training. Since we need our core to react to movement, we really don’t want to train statically. Rather we want to train our muscles to respond to 3-dimensional movement. We need to be able to move forward, laterally, as well as rotationally. Since muscles tend to act like springs, it’s important to train them dynamically.

The purpose of core or dynamic stabilization is actually two-fold: a strong core allows us to function better without getting injured and it allows us to function more efficiently and expend less energy for the same amount of work. Running requires that our muscles are stiff and strong but still having elasticity and mobility.

Strength + Stiffness: During the stance phase of running (or when your feet make contact with the ground), the energy needed to help propel you forward can be lost or absorbed by the body. Having strong and stiff/responsive legs and a strong core that doesn't collapse during ground contact is key to running strong and efficiently. Any energy that is lost will mean that your heart will have to work harder while your speed either stays the same or even drops.

Elasticity and Mobility: To run well and stay injury-free, you also need to absorb the stress of foot strike. Flexibility and mobility is key for full range of motion. Any decrease in the elasticity of your legs and the mobility of your hips can result in a shortened stride length as well as an increase in the ground reaction force to the body. This means that you actually will be running slower for the same effort. Plus your risk of injury will increase dramatically.

What Happens When We Run? All muscles have a natural stiffness or resting tension. Our central nervous system continually alters this set-point of muscle tension in response to changing loads (active tension). Nearly half of the energy that’s needed for running comes directly from elastic energy return of our muscles or how well our muscles snap back and return energy to our legs to help propel us forward.

Simply put, running by itself, won’t reward you with the strength or elasticity you need. To build and maintain a strong, balanced and elastic body, you will need to supplement your running program with core stability exercises and dynamic stabilization. I'll show you some of these key exercises in my next newsletter.

Fit Tips: How To Stay Motivated When Exercising (as heard on WKZE 98.1)

Staying motivated and maintaining physical exercise is always a challenge at any age. Working out regularly takes motivation and planning. Lack of time is probably the biggest barrier and excuse for not exercising. Here are some tips for staying focused with your exercise plans.

1) Set one or two short-term goals. Make these goals realistic and one’s that you can accomplish in about two months. Every time you exercise you'll be closer to meeting your goal.

2) Challenge yourself
 by working toward an event — such as a 5K walk or run. The minute you mail in your entry fee, you'll have a whole new sense of purpose.

3) Exercise with someone. Plan to meet up with a friend or family member. Not only will you have company but it will also keep you accountable for showing up.

4) Exercise regularly. Set aside time in your schedule for your workouts and try to make it a routine. Set aside a block of time either daily or weekly for your workouts. Treat this time as if it was an appointment. Plan to exercise with a friend or family member for a more effective way to stay in shape.

Why interval training is beneficial for performance

Intensity Training. Zone Training. Heart Rate Training. Whether we are runners, bikers, swimmers or any combination, as athletes we are constantly striving to improve our performance. We know that training at one speed produces one speed. We know about lactate threshold training and improving our VO2 max. But a real understanding of why training at multiple speeds or intensities is beneficial alludes many athletes.

There are several major adaptations that occur in skeletal and cardiac muscle in response to training.

• LSD (long slow distance) or basic endurance training (zone 1-2):
This speed is for long endurance training and base building. Most long endurance training sessions are done in this submaximal heart rate zone. Athletes can build durability, improve aerobic fitness and improve technique or efficiency of movement.

Adaptations:
The ability to sustain submaximal workloads for an extended period of time is a result of an increase in oxygen exchange and supply to the muscles due to an increase in capillaries as well as an increase in mitochondria (aka the respiratory power house of the muscle cell). This increase in mitochondria allows the body to process more fatty acids for fuel utilization thus having a glucose-sparing effect. Slow twitch endurance muscle fibers increase in numbers, become stronger and more capable to produce sustained energy at a lower caloric cost.

• Tempo or intensive endurance training (zone 3):
At this slightly higher intensity of training, slow-twitch muscle fibers as well as some fast-twitch muscle fibers are recruited for work.

Adaptations:
At this intensity, muscle fiber excitability increases producing more muscle contraction and thus force production.

• Threshold (zone 4-5a):
The threshold training zone is the most critical for improving athletic performance. This zone is just below or slightly above lactate threshold. The work effort at this zone is at one’s maximal aerobic zone with intervals at an anaerobic level. Fast-twitch muscle fibers are recruited at a higher rate to help with lactate utilization.

Adaptations:
Even though both slow (type I) and fast-twitch (type II) muscle fibers increase in number, transitional (type IIa and IIb) muscle fibers are formed. These muscles fibers have characteristics of fast-twitch muscles that contract quickly but are more oxidative like slow-twitch.

As larger muscle fibers are being recruited for work, a subsequent increase in VO2 max or oxygen flow and uptake by working muscles occurs. Not only are skeletal muscles adapting to threshold training but so is the heart. As the heart gets stronger and develops more mitochondria and vessels, cardiac output or the ability of the heart to supply more oxygenated blood to the body with each beat improves.

• Anaerobic Endurance (zone 5b):
Intensity at this level exceeds lactate threshold and is completely anaerobic and stressful to the body.

Adaptations:
As a result of short interval high intensity training, lactate threshold increases via improved lactate utilization.

Coach Mike Barnow and intensity training.
Developing a training program that incorporates the appropriate amounts of aerobic and anaerobic stress is both an art and science. Coach Mike Barnow of the Westchester Track Club has over 30 years experience and has coached nine Olympians and 40 U.S. National qualifiers.

His training philosophy is simple. Less is more. Coach Mike successfully incorporates negative split intervals in his coaching of elite athletes as well as his AG runners. He has a unique ability to know what the perfect distance is for an athlete and then asks them to produce a faster split or more power for a set distance at the end of that interval. It is this ability to hold back at the beginning of a workout that has helped many a runner to the awards podium.

On Saturday August 2, 2008, from 9-12:30 Coach Mike (for more info on Coach Mike visit www.westchestertrack.org) will be leading a running clinic at the Mohonk Preserve. The purpose of this clinic is to work individually with each runner to assess their running strengths and weakness, and to coach them through interval training designed specifically for them. For more information or to register for the clinic, please email me dorothy@TriSportsTraining.com or go to trisportstraining.com/trainingschedule.html
See you on the trails - dorothy

Everything you wanted to know about lactate but were afraid to ask

Now that I’ve scared you away from reading this article let me try again. We’ve all heard of the terms lactic acid, lactate threshold, anaerobic threshold, VO2 max. As much as these terms are discussed in the world of the exercise physiologist, the main message is still the same; how to train appropriately for the result you want.

Now I know I was supposed to write about patellofemoral syndrome but since I’ve been conducting quite a few blood lactate tests on the treadmill and bike for many of the local triathletes, I thought that I’d write about lactate and lactic acid. And what it means to us as athletes. The data collected during a lactate test can provide the athlete with specific heart rate zones for training, racing and recovering.

A brief physiology lesson
To understand the value of lactate, a brief (very brief, I promise) discussion about muscle physiology is helpful.

During exercise the contribution of fats and carbohydrates to energy production is regulated by how hard we train and what type of training we’re doing. The energy that is contained within the chemical structure of carbohydrates, fats, and proteins is not released in the body suddenly but rather, it is released slowly in small quantities during complex, enzymatically-controlled reactions. Fats take a long time (up to 9 hours) to be broken down into an usable form of energy and need a sufficient supply of oxygen (an aerobic process) to do so.

Carbohydrates are broken down into glucose and is either used immediately for energy or stored in the muscles and liver as glycogen. The subsequent breakdown of glycogen does not require oxygen and is an anaerobic process. During the breakdown of glycogen into a usable form of energy known as adenosine triphospahte (ATP), a compound known as pyruvate is produced. As exercise intensity increases large amounts of pyruvate are produced very quickly. If the body is unable to use all of the pyruvate being produced, the excess is converted in lactate. Lactate is then reconverted back to pyruvate producing more energy. At some point the body is unable to use all of the lactate produced, the excess then binds with hydrogen ions producing lactic acid. When too much lactic acid accumulates, we begin to experience that dreaded heavy, burning feeling in our muscles that ultimately causes us to go no further.

why are lactate levels important?
As athletes we seem to be concerned with out heart rate response to a workout. We do LSD runs at a low heart rate (50-60% target heart rate or THR), tempo runs at 70-80% and speed workouts at 80% to full max. However, without knowing how our bodies are utilizing lactate as an energy source, we’re basically training with a piece of the puzzle missing.

Blood lactate levels are an indication of workout intensity. To measure lactate levels, blood samples are taken (via a small pin prick) during rest and at set intervals during a bike or run test. The point at which lactate levels begin to increase above a specified baseline (known as lactate threshold or LT) is typically at about 60% THR. In a highly-trained athlete, lactate threshold can increase to 70% THR or above. This would mean that a highly-trained athlete might be running too slow if he/she were to solely use his heart rate response to determine the intensity of training. Another significant lactate measurement is the anaerobic threshold (AT). This is the point at which blood lactate levels rise sharply above a higher specified level and typically correlates to 80% THR in the average athlete. Again, the highly-trained athlete might achieve higher heart rate responses at a lower lactate level. An athlete’s ability to use or clear out lactate from their working muscles quickly could be the difference between first and second place. Or just finishing the race with a smile.

See you at the next race!
Dorothy

Xterra World Championships, Maui, HI Race Report October 29th 2007

It’s been a week since the race and I’ve had time to reflect back on the whole experience. I’ve shared a lot of it with friends, clients and fellow mountain bikers. All of whom have made me feel very proud that I persevered with my training, the workouts, the racing and recovery needed to make it through a very long season..

Last years’ race saw a lot of human and mechanical carnage. Deep cuts from the insidious lava, mangled derailleurs, broken chains, twisted rims, ripped sidewalls, flats and more flats. I was more concerned about flatting than I was about finishing. I became obsessed with the question “How much pressure should I put in my tires!” The course is unlike any I have ever ridden. I’m used to riding roots, rocks and shale. Obstacles that pretty much stay in place. Here, in Maui, the terrain is mostly deep red sand with loose lava rocks that jump up to meet you. You can be cruising down a downhill at warp speed and all of a sudden you fishtail, the bike goes out of control and then you’re crashing into the kiave thorn bushes and more lava rocks.

With this said, and having just raced at Xterra nationals in Lake Tahoe 3 weeks prior, my goal was to not race but to experience the Xterra World Championships. I was here to have fun, not get injured and to cross the finish line with a smile.

Pre-Race:
During the few days leading up to the race I had a chance to acclimate to the heat and full sun. Since the mountain bike course was on private property, we weren’t allowed to pre-ride it. But we were given permission to ride part of the run course. Maui, though beautiful in some areas, is mostly arid, barren except for scrub and kiave thorn bushes and unshaded.

kiave thorn bushes seem to be everywhere. On the side of the trail, in the middle of the trail, basically everywhere. It was recommended that I switch from a lightweight tube that punctures easy to something new to me – slime tubes. These tubes are self-sealing and help prevent flats, except when you don’t seat them correctly. Needless to say, I was unaware of how to use them and preceded to pinch flat within the first 3 miles of my pre-ride. I was dumfounded and thought about nothing else for the next few days.

It was at the pre-race dinner that I was unbelievably lucky to have met up with Ken (also from NY state) who took the time to explain why I flatted and what to do. I followed his advice and needless to say – I was calm and confident that I wouldn’t be on the side of the trail fixing a flat!


Race Day

The Swim
1.5k. 2 laps with a 50m run on the beach between laps. 3 foot swells with a slight current from the north The swim was counterclockwise so I positioned myself way off to the right so that I wasn’t swimming against the current. I was able to catch a draft off a group of swimmers who swam just a little bit faster than I do on my own. No elbow bashing or rude swimming. So I kicked back and enjoyed the swim portion of the race. I didn’t see the turtles that usually hang out in the area but I did see the scuba TV crew. That was kind of cool.

The Mountain Bike
Almost 20 miles of double track. Somehow it was almost all uphill! Or so it seemed. I rode the first major uphill aka HeartBreak Hill (4-5 miles long) somewhat comfortably. Unsure of what was to come I had previously decided to ride the course conservatively. So I stuck with my plan. Good thing I did. The course got much harder.

After HeartBreak Hill, there were a lot of rollers. I was still doing okay. But then came Ned’s climb. Another 4 miles of steep uphill. Full sun and tired legs. It actually was less stressful to push the bike than to ride some sections. But the reward was the downhill. A section called The Plunge. Infamous for the number of people it takes out each year, I was somewhat nervous. But since I was towards the back of the pack, I had an almost clear line down this steep, loose section. I got to ride it without worries. What a hoot! Cleaned it! but the ride wasn’t finished, I still had another 6 miles of downs and ups to get back to the transition area.

T2
I mention this transition because I made the time cut-off. A true concern. As I was leaving transition to begin the run, race director Dave Nichols (the Big Kahuna) was there to give me a big hug, encouragement and a kick in the butt to keep running. I knew then that I would finish the race.

The Run
7 miles of uphill (actually 3 miles of it at the very beginning), red sand and lava (lots of it), downhill, running on the beach, through Spooky Forest, through a lava field, more beach and then the finish. I was one of the last finishers but the remaining spectators and crew were amazing. Cheering me on with such enthusiasm they truly made me feel special. Whit who puts everything into his commentating/announcing, was there at the finish line to greet me with the best finish ever.

I proud to say “I Finished!” Thirty five athletes did not. I placed 8 out of 10 in my age group (45-49). 114 out of 131 women. This was truly the most difficult race I have ever done. Could I have raced harder – yes. Does it matter – no. I had a wonderful experience – A true celebration of life!

2007 Xterra National Championships, Lake Tahoe, Nevada.

Some of you have heard and others have not -- it's official I qualified for Xterra World's in Maui on October 28th. I actually was given the slot before I raced at nationals this past weekend! An amazing chain of events took place.

Long story short.
I arrived in Tahoe sharing a condo with 4 women and 1 male racer that I had never met. I originally was supposed to room with some others racers but that fell through. Friday night, Heather and I were talking and she told me that she had qualified at the Regionals at Richmond VA. Heather had placed 2nd 5 minutes ahead of me. unfortunately (but fortunately for me) she had to withdraw from world's just 2 weeks ago. That meant her slot was going to roll down to me! Dave "the big Kahuna" race director gave me the "You're in" the day before race day (and just before I went for my first swim in Lake Tahoe). I think I didn't even feel how cold Lake Tahoe was!

Okay, now for the race....
The Swim:
400 racers mass start in Lake Tahoe at Incline Village at 9am on Sunday. 58° water. 2 laps. 1.5k. Almost 20 people were pulled out during the first lap. Crystal clear blue/green water. It's absolutely amazing to swim and se the other swimmers around you. I stayed pretty warm for about 1 1/2 laps. Then my hands went totally numb. Thanks to my sister, I had a brand new Blue Seventy wetsuit that fit like a glove. Wore an aqua sphere neoprene shirt underneath instead of a tri top. A TYR latex/spandex cap under my race cap and swim socks. The swim took me 37 minutes. Not fast but I'm extremely happy with it. I swam well - no hyperthermic thrashing this time (LOL).

Pair of socks for my hands for the 1/2 mile run to the transition area. (I actually was able to warm up my hands enough to put on my shoes and helmet).

The Mtn Bike:
21 miles or so.. Started with the road and then a 1600 foot climb up Tunnel Creek Trail. Lots of sand and gravel. This 2.5 mile "hole shot" lead straight into the infamous Flume Trail. 4 miles of tight but oh so fast single track with incredible views of Lake Tahoe if you dared to look. I was told that there were actually spotters (men hanging from ropes) on the sides of the cliffs just in case you chose to go off trail. This trail then opened up into more double track with another 600 vertical gain. Then it was back to the single track and some kick butt technical downhills. Cleaned almost all of it. it was a blast. Finally the trail merged into the Tunnel Creek trail and it was a screaming downhill to the transition area. I had hoped for 2:40:00 on the bike but it took me 2:55:00. (I think I underestimated the course a little).

The Run.
10k urban trail run around the condos at Incline Village. Fun. Tight with lots of turns and stream crossings. Not fast but steady. 1:04:00.

The Finish:
I crossed the finish line in 4:49:24 to the announcer (his name is Whit) singing Happy Birthday to me!! Couldn't have asked for a better birthday. Swam in 58° water. Rode some awesome single track in the snow (yup it snowed several inches the day before) met some absolutely great people that I will see again and qualified for World's.

Would someone please pinch me. I'm really not sure this is real.
Mahola,
Dorothy

How to keep your knees healthy. Why young female and male triathletes should be trained differently.

this article was originally written for publication to young adults.

Young female athletes tend to injure the anterior cruciate ligament of the knees (ACL) more frequently than young male athletes. The role of the ACL is to prevent the lower leg from moving too far forward at the knee joint when you’re jumping, running, playing volleyball or soccer. Knee instability can lead to the overstretching of the muscle and tendons making them weak, injury to the minisci (the cushioning inside the knee), and even break down of the knee surface. Coaches and athletic trainers are now beginning to recognize that young female athletes need to be trained differently from young male athletes in order to prevent and avoid knee/ACL injuries. Until now, boys and girls were trained the same without considering the significant differences between them. Along with the obvious sex differences, there are important physical and physiologic differences that must be taken into account when developing training routines and schedules.

Young female knees are different from young males:
The higher rate of ACL injury in young women has been attributed to a combination of factors:
• A young women’s hip and knees are different in structure than young males (we tend to get wider);
• The muscles in the front of the thigh (known as the quadriceps) tend to be stronger than the muscles in the back of the thigh (the hamstrings);
• Young male athletes typically develop more muscle than young women;
• Young female athletes tend to use the strength of their ligaments (the attachments of bone-to-bone) for knee stability;
• Young male athletes tend to use their muscle strength more for knee stability;
• During adolescence, hormones (such as estrogen) are secreted that can contribute to knee laxity or increased flexibility.

The Need for Specific Strength/Weight Training for Female Triathletes
According to the American College of Sports Medicine (ACSM), the earlier young athletes are taught weight training specific to them, the better chance there is of avoiding unnecessary injuries. Strength/weight training impacts many body systems, including muscular, skeletal, neural, endocrine (hormonal), metabolic, immune, and respiratory. Resistance (weight) training increases muscular strength, joint integrity, muscle mass, bone density and bone mass, and flexibility. Resistance training also decreases muscle imbalances, decreases the rate at which muscles fatigue or tire out, and decreases abnormal muscular loads or work on the knee or hip joint. A safe, strength/weight training program specific to the physical and physiologic needs of the young female triathlete is necessary to provide her with a strong musculoskeletal base on which to build muscular strength and endurance, athletic skills, as well as prevent and reduce the risk of noncontact ACL, overuse and overload injuries. Coaches and trainers should focus on exercises that emphasize core stability and strengthening of abdominal and back muscles to help maintain proper hip alignment. Exercises should also focus on strengthening of the adductors (inner hamstring muscles) and gluteals (buttocks) as well as strengthening of the quadriceps, hamstrings, and ankle. Balance training is also key in knee stability and strength.