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Running Advice - Extra, Issue #006 -- October 2003 Issue
October 25, 2003

I just got back from a quick 30 minute jog after a three day layoff from running. A major part of my layoff was due to an 'overuse' injury of my achilles heel. I'm getting ready to run the New York City Marathon on 11/2/03 and pushed too hard at the end of my last 20 mile training run. The moral of the as I say and not as I do! :)

Just kidding!

Seriously, skip short cuts such as not stretching (both before and, most definitely, after running), adding junk miles to your training, and pushing beyond your predetermined training program. Your goal should be to run safely and effectively. Injury prevention may be a pain but not like being forced to implement injury treatment.

With that said...let's get started with this month's newsletter.

Jeff Ray

Running Quotes

"You must listen to your body. Run through annoyance but not through pain."

- George Sheehan

Ray's Rambling's

If your long runs are going well as you prepare for a marathon, you can gain more stamina for the race by pushing the pace near the end. When you are about 2/3 of the way through your long run, speed up to near your target marathon pace. Try to hold this pace to within a mile or two of the end of the long run. Finish the long run by slowing down to the original long run pace. The keys are that your long runs are going well and that you don't push beyond your target marathon race pace.

Coach Speak

A good guideline for stretching is to pick five stretches (one for hamstrings, quads, hip flexors, glutes, and lower back), hold each stretch 15 to 30 seconds, and repeat two or three times per session. You can increase the duration or repetitions of a stretch according to the muscle area that you're focusing on. For variety, you can also change the type of stretches you pick for each session. What's important is to stretch consistently and enjoy it. - Erin Douglas

Injury Prevention and Treatment

Downhill Caution: Downhills are more likely to cause injury than uphills since the body absorbs more shock on impact. Braking may cause the muscles along the back of the legs and in your back to fight against gravity, causing additional stress. To minimize shock, run hitting lightly on the ball of your foot and then the heel, rather than hard on the heel. -Bob Glover

Nutrition Tip

Protein Power: Runners need 80 or more grams of protein a day. The micronutrients in protein help in muscle repair. Good options for protein include soy foods, fish, eggs or lean meat. Be sure to include these foods in your post-workout meals.

Workout Spotlight

Treadmill hills for strength

To improve your leg strength and endurance, try this treadmill hill workout. The downhill segment develops quick leg turnover. First, warm up well, then try this: Run 8/10 mile at a hard effort pace and 3% incline (uphill). Run 2/10 mile easy at 0% incline. Run 3/10 mile fast but controlled at minus 1% incline (downhill). Run 2/10 mile easy at 0% incline. Repeat. Tip: If your treadmill doesn't go downhill, try placing wooden blocks under the rear feet of the treadmill.

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