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Training Tuesday: Before & After the Run

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This week we will be looking at what to do before, and after your run. It is very important to be well-prepared before you go running, as it is also important to recover from your run properly.

Any run needs to start with a good night’s rest, which is obviously important for giving you optimal energy for your run. Six-eight hours of sleep is optimal for maximum performance, although some people can run on less. After the wake-up, it’s important to eat and drink something to give you a little energy. A light meal of peanut butter on toast works best for me, but you can also try a small granola bar (like a Clif Bar), a citrus fruit or trail mix. This should be eaten more than an hour before the run. Make sure to also drink plenty of water before the run, up to about 20 minutes before the run.

An extremely important thing that a lot of people just throw by the wayside is stretching. An extensive stretch routine can be the difference of pulling a muscle while running that will put you out of commission for weeks, to being able to run farther. Here is a simple stretch routine that I make sure to do before every run (hold each one for 20-30 seconds):

  1. Start off by sitting on the ground with your feet stretched forward. Stretch out your arms so that you touch your fingers to your toes.
  2. Next in the same position, fold one leg in at a time while the other leg is outstretched. Touch your fingers on one hand to the toes on the other foot. Repeat with the other leg.
  3. Now stand up and stretch out each leg, one at a time, on an elevated ledge in front of you.
  4. Do the same stretch but this time put your leg up on a ledge angled to the side.
  5. While standing, reach behind your back and grab your leg and bring it up towards your back. Do one leg at a time.
  6. For the next one, stand up and lean to each side of your body, stretching out the groin.
  7. While standing touch your fingers to your toes, trying to keep your legs as straight as possible.
  8. Lastly, stretch out your arms forward and back so that they don’t become sore while you run.

Stretch number 2

Stretch number 6

Doing all of these stretches should make it a lot less likely for injury during the run. Make sure to do an abbreviated version of the above routine after your run, as you need to ease the recovery period. A meal with lots of protein is a good for recovering after a run. You should also make sure to drink water or a sports drink to rehydrate yourself after.

Training Tuesday: Buying Running Shoes

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Running can be very physically and emotionally demanding, and without the right shoes on your feet it can be very painful. With the right shoes you can expect to be less injury prone and will have faster times and more enjoyable and comfortable runs. The best way to find the perfect shoes for you is to go to a local running store where your feet can be looked at and you can count on expert opinion for recommendations. For a list of great stores you can check here. For a great local store, check out Up and Running, which is located on Far Hills Avenue. For those of you who don’t have a great local store or simply don’t have the time, there is a simple at-home test you can do to decide what kind of feet you have.

The water test is something that can easily be done at home, with only a few simple items. (This test is a rough estimate of what shoe it will determine you to buy, for the best results you should consult a specialty running store and have your foot examined) You will need a pan that is a few inches deep, a piece of colored construction paper or brown grocery bag works best. The pan should be filled with water enough to immerse the entire sole of your foot.

  • Place your foot in the pan and immerse your bare foot with water
  • In a quick motion, remove your foot from the pan and step immediately on the brown piece of paper and step firmly
  • Remove your foot from the paper gently and you should see one of the three images below

Low/Flat Arch

Low/Flat Arch

You have overpronation which requires a motion control shoe. If your feet are on the more moderately flat side, stability shoes may work for you. Your shoes will wear quickly in the inside of the shoe, as your foot will roll inward. Shoes with good inside support and cushion work best here. These shoes can prevent injuries that are common with this type of arch, and help to hold the foot in place correctly.

Medium/Normal Arch

Medium/Normal Arch

You have neutral pronation, which means that the weight from each strike is distributed evenly and is the most desirable for running. Almost any shoe will work, but I would recommend a stability shoe for extra cushioning. This foot type is the most common. Stability shoes generally have more cushion in the mid sole. You should see equal wear on each side of the shoe with this type of arch.

High Arch

High Arch

You have underpronation (supination) This is the least common type of arch and will shoe wear on the outside of the shoe towards the back. It is best to look for shoes with a lot of cushion in the middle of the shoe and have good shock absorption. These shoes tend to be more flexible than others, and make sure to stray from stability shoes, as they may worsen the problem of supination.

Runner’s World has a great database of reviews and ratings an almost every running shoe imaginable. Just follow the link, and check the box for which shoe type you want and it will spit out a ton of information to decide what shoe you want to test out. Runner’s World has also just come out with a Fall Shoe Guide, which depicts the best shoes in each category, along with video reviews.

Whichever way you decide to buy your running shoes, it is extremely important to try them out onsite. Most places will let you do this, so just ask! It also helps to put a different type of shoe on each foot, as this helps with comparison. I hope this short guide has helped you decide what kind of shoes to consider buying or maybe even gave you an idea or two if you were totally clueless about it.

Training Tuesday: Avoid Common Running Injuries

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Welcome all to the new running section of DaytonMostMetro.com!  Here I will be posting information on upcoming races, recommending some awesome recipes for runners, giving suggestions of routes to run in Dayton and giving out tons of general running tips and news.

Training Tuesday will be a weekly post pertaining to all things that have to do with…you guessed it, training. Check back every Tuesday for important training plans, tips, routes and much more that will make running a lot easier for you!

The topic for this week is one that I believe should be important to every runner, injury prevention. For anyone that runs multiple times per week, injuries will happen, but there are many ways to lessen the effects and prevent the big ones from putting you out of commission for weeks. I have had my fare share of a variety of running injuries as I have had a stress fracture in my leg, broken my toe, had shin splints and have had plenty of knee pain. I feel like with this array of unfortunate injuries, along with my extensive knowledge of all things running, I can give helpful information that can help prevent the most common of injuries from happening.

1) The 10% Rule

This is a pretty common and often forgone rule for beginning runners and one that can lead to agonizing shin splints. The general rule is that you should not increase your mileage more than 10% per week. For example if you ran 10 miles this week, you shouldn’t run more than 11 the next week. Your body will not generally be used to the sharp increase in mileage and will definitely lead to shin splints (sharp pain in your shins), which usually put runners out for weeks, depending on severity. Follow this rule and you can avoid over-training and unwanted stress on your legs.

2) Stretch before AND after running

Most runner’s will stretch before running, but it may be just as important to stretch after. Stretching after decreases muscle soreness from the running you just did, and also will make it less likely that you will pull a muscle or injure yourself in the next few hours after the run. I myself have an extensive stretch routine before running which helps me get loose before the run, but also to prevent pulling anything during the run. Look for an upcoming post about what stretches you should be doing.

My beat up running shoes, 250+ miles...aka ready to be retired.

3) The importance of the right shoes

Having the right running shoes is, in my opinion, the most important factor to consider when getting into running. Having the wrong running shoes will most certainly cause numerous injuries to all parts of your body. Also, having shoes that are worn out, can be a leading cause for a stress fracture (trust me on that one). Your shoes should not be worn past 300 road miles. For beginning runners, any shoe with gel in the sole of the shoe will do, but if you are going to be building up the miles a more precautionary approach needs to be taken. Since I believe this is so important, check back next week to read about how to buy the perfect running shoes for yourself.

4) Cross-Training

Cross-training, I will abbreviate as XT, is very important for strengthening your muscles that you use while running. XT includes swimming, cycling, weight-lifting, elliptical, surfing and basically any exercise that doesn’t include running. Swimming is a total body workout and along with cycling can make for a great combination in addition to running. I will detail different XT programs in future posts.

Used for runner's with "Jumper's Knee"

5) Know the warning signs

Knowing when to stop is also something to consider. You may think that pushing through the bad pain is the tough way to go, but it may actually hurt you in much deeper ways. You may also need to ditch the music while running, because certain songs will get your blood pumping and may make injuries seem non-existent until after you are finished running. Don’t be afraid to put on a knee or leg sleeve while running, as this can help ease soreness and make transitioning from an injury back to running  healthy.

With these few tips in mind, I hope that all of you can stay injury-free, and will enjoy running through Dayton. Be sure to check back every week for running tips, especially next week when I will guide you through buying shoes.