Sunday, January 26, 2014
Ask Running Writings Episode 3: Non-steroidal anti-inflammatory drugs
Got another video done—this one is on non-steroidal anti-inflammatory drugs like ibuprofen (Advil, Motrin) and naproxen (Aleve). Even though many runners take these with the belief that these drugs will help speed their recovery from injury, the scientific literature says otherwise. Check out the video for more! I've reworked the formatting a bit so the screen isn't quite so cluttered, so let me know what you think.
If you've got a question that you'd like answered on a future episode of Ask Running Writings, leave a comment on the video page or drop me a line at the Contact Me page!
Tuesday, January 14, 2014
52 more lessons from another year of weekly writing
This week, I marked two full years of writing
weekly articles on science and running for Runners Connect. Last year, I made a list of one thing I learned about running from each week of writing, and I'm doing the same this year. The shorter and more focused nature of my
articles on Runners Connect allows me to cover a huge number of topics, which
is reflected in the list below! Check out RunnersConnect.net for the full articles,
as well some guides to injuries that I've written and a ton of other really
useful information on running as well.
1. Massive
increases in training volume and intensity are likely to result in
overtraining, a problem where your body responds hostilely and normal
adaptation mechanisms fail. Avoiding
this is not just a matter of your training, though—getting more sleep and
keeping your overall stress level low also helps keep you safe from
overtraining. If you are overtrained, it
can take several weeks to work your way back to health.
2. Because
bones have a unique healing timeframe, the standard "increase mileage by 10% per week" rule might not work best for people susceptible to stress fractures. Two ways to make sure
your body can handle new mileage territory is by taking a down week every 3-4
weeks as you increase mileage, or using an "equilibrium" model, where
you increase mileage by 30% one week, then maintain that same volume for
several weeks before increasing again.
3. For
ideal performance, there's a balance between having a stiff, responsive surface
and a little bit of "give" so you can get a lot of energy back from
the ground. On a soft surface like
grass, you can get away with wearing the thinnest, lightest spikes you have,
but on pavement, you probably want something with at least some cushioning.
4. Some
innovative new studies have connected hamstring tightness with increased stress
on the plantar fascia and abnormal loading in the forefoot.
5. Many
runners get extremely sore calves after their first race of the season. This is because they spend the entire
offseason training in regular running shoes, then run an entire race in
low-heeled racing flats or spikes. To
avoid this, do some strides in low-heeled shoes (or in no shoes at all) a few
times a week, even during parts of the year when you aren't racing.
6. The four
best exercises for hip strength are the clamshell, side-step (or "monster
walk"), glute bridge with single-leg lifts, and quadruped hip
extension (pictured below). If you're only going to do a
few strength exercises, do these!
Monday, January 6, 2014
Ask Running Writings Episode 4: Gear for training in extreme cold
I'm actually still working on Episode 3 of Ask Running Writings, but given the blast of arctic air that's engulfed much of the Midwest, I figured I'd do my best to get this video (Episode 4) out as soon as possible. It's about the kind of equipment you'll need if you're going to run outside in extreme windchills. The gear showcased in this video will take me down comfortably to wind chills of at least 40 below zero. Check it out!
If you've got a question that you'd like answered on a future episode of Ask Running Writings, leave a comment on the video page or drop me a line at the Contact Me page!
Wednesday, January 1, 2014
Ask Running Writings Episode 2: What should you do during the recovery period of interval workouts?
Here's the next episode of my YouTube series! Something I'm asked a lot by young athletes and their coaches is "what should I/my runners be doing during the recovery period of interval workouts?" The best answer is "it depends"! Different kinds of workouts call for different recovery tactics. Check out the video for more!
If you've got a question that you'd like answered on a future episode of Ask Running Writings, leave a comment on the video page or drop me a line at the Contact Me page!
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