My last article on cross training brought forth some views that it wasn't necessary for middle to long distance runners, well we should! Here is one reason why and I'll post more later.
Core Stability
The theory of core stability
Core stability training specifically targets the smaller and deeper lumbar spine and trunk muscles – the ‘core muscles’ of your body. Core stability training aims to recruit effectively the trunk musculature and to learn to control the position of the lumbar spine during dynamic movement, to keep you strong, in neutral, correct posture, and to prevent injury.
The lumbar spine
Theracolumbar Fascia (TLF)
These deep trunk muscles provide tensile support to the lumbar spine. The Transversus Abdominus (TA) and Internal Oblique (IO) muscles attach to the TLF, and the fascia wrap around the spine and connect the deep trunk muscles to the spine as shown in the diagram below. Contractions in the TA increase tension in the TLF and this compresses and stabilises the lumbar spine. When the TLF is under tension, the Erector Spinae (ES) and Multifidus (MF) muscle groups compress and are encouraged to contract and resist spinal flexion.
Intra-abdominal Pressure Mechanism (IAP)
Contraction of the TA, IO, MF and ES muscles exerts forces on the rectus muscle sheath – this is the sheath that encloses the Rectus Abdominus (RA) muscles. The RA muscle group attaches to the IO and TA, surrounding the abdomen, and when all of these muscles are contracted together, the exertion of these muscles creates intra-abdominal pressure within the abdomen (similar to a bag of air), that reduces compression and limits the shear forces on the lumbar spine. IAP has been shown to increase before weightlifting, or running, and therefore has a crucial role in lumbar stability.
Paraspinal muscles
These muscles, such as the Interspinalas and Intertransversarii, exert an individual stabilizing effect on adjacent vertebrae, and act in a similar fashion to ligaments in the knee or elbow.
Deep lumbar muscles
Deep lumbar extensors, such as the MF, are active through a full range of movement of the lumbar spine, and during upper and lower limb movement. They can be trained to control the lumbar spine under motion at low forces and long timescales. These muscles are continually active.
Training
Deep, trunk muscles, act as stabilisers, and they do not induce movement. They are static and work through isometric contraction – the muscles stay the same length, but undergo tension upon activation. These core muscles work throughout the day, continuously, and need stamina, but at low forces (due to the isometric contraction). Core stability training therefore need not make these muscles very strong, but to recruit them and help them coordinate correctly and continuously, and to act neutrally – to keep the natural ‘S’ curve of the spine.
Here's a quote for you and you can use it as a thouoght for the day!
"We are different, in essence, from other men. If you want to win something, run 100 meters. If you want to experience something, run a marathon". Emil Zatopek
The running benefits of glucosamine and chondroitin.
Connective tissue in the joints is continually broken down through daily running use. Unfortunately, the body’s ability to manufacture glucosamine is not always efficient, which can cause problems in the rebuilding of cartilage in the joints.
Daily wear and tear on joints as a result of physical movement is inevitable and in the long term can lead to damaged cartilage, limited movement and in severe cases, osteoarthritis. Natural ageing also slows down the renewal process.
Tests have shown that glucosamine can help reduce damage to cartilage in the joints, reduce joint pain, and there is now a growing body of evidence showing it to be effective in easing the symptoms of osteoarthritis.
Glucosamine is an amino acid sugar that acts as the structural component of tendons, ligaments, and cartilage. Chondroitin is a component of cartilage. When taken together, these two supplements protect joints and tendons and relieve osteoarthritis pain.
In the past few years, orthopedists and other physicians have increasingly advised patients to take both glucosamine and chondroitin sulfate to ease the inflammation and pain of osteoarthritis, a degenerative joint condition caused by overuse, traumatic injury, or old age. One of the hallmarks of osteoarthritis is an erosion of the cartilage that cushions your joints. Chondrocytes – the cells in your joints that make cartilage – need glucosamine to function optimally. According to several studies, about 1,500 milligrams each of supplemental glucosamine and chondroitin daily helps soothe pain, possibly by stimulating cartilage growth. Animal studies also suggest that supplemental glucosamine may speed the repair of injured joints.
Glucosamine also helps produce substances in ligaments, tendons, and joint fluids called glycoproteins, so it may speed healing in those areas as well.
If you suffer with diabetes consult your Doctor if you want to give glucosamine and chondroitin sulfate a try. Diabetics who took glucosamine experienced lower insulin sensitivity and blood sugar control, so just run it by your Doc first if you have diabetes. If you decide to take glucosamine and chondroitin supplements, take 1,200 to 1,500 milligrams of each per day.
Daily wear and tear on joints as a result of physical movement is inevitable and in the long term can lead to damaged cartilage, limited movement and in severe cases, osteoarthritis. Natural ageing also slows down the renewal process.
Tests have shown that glucosamine can help reduce damage to cartilage in the joints, reduce joint pain, and there is now a growing body of evidence showing it to be effective in easing the symptoms of osteoarthritis.
Glucosamine is an amino acid sugar that acts as the structural component of tendons, ligaments, and cartilage. Chondroitin is a component of cartilage. When taken together, these two supplements protect joints and tendons and relieve osteoarthritis pain.
In the past few years, orthopedists and other physicians have increasingly advised patients to take both glucosamine and chondroitin sulfate to ease the inflammation and pain of osteoarthritis, a degenerative joint condition caused by overuse, traumatic injury, or old age. One of the hallmarks of osteoarthritis is an erosion of the cartilage that cushions your joints. Chondrocytes – the cells in your joints that make cartilage – need glucosamine to function optimally. According to several studies, about 1,500 milligrams each of supplemental glucosamine and chondroitin daily helps soothe pain, possibly by stimulating cartilage growth. Animal studies also suggest that supplemental glucosamine may speed the repair of injured joints.
Glucosamine also helps produce substances in ligaments, tendons, and joint fluids called glycoproteins, so it may speed healing in those areas as well.
If you suffer with diabetes consult your Doctor if you want to give glucosamine and chondroitin sulfate a try. Diabetics who took glucosamine experienced lower insulin sensitivity and blood sugar control, so just run it by your Doc first if you have diabetes. If you decide to take glucosamine and chondroitin supplements, take 1,200 to 1,500 milligrams of each per day.
The Benefits of Cross Training for Distance Runners
Distance runners all over the world are beginning to add cross training workouts into their weekly training routine. Does cross training help you as a distance runner? The law of specificity insists that the most appropriate workouts for any athlete are those that match their goal. In the case of distance runners that means the most valuable workouts are distance running specific workouts. That may suggest that cross training workouts are of no value to distance runners. While running workouts are by far the most important ones for improving your distance running performance, some cross training workouts do provide you with valuable benefits that will improve your performance as a distance runner.
How can cross training improve your distance running performance? Cross training won't directly improve your endurance, stamina or speed but there are several indirect ways it will make you a better distance runner.
Improved Strength and Power
In my opinion the most valuable type of cross training is strength training. A properly designed strength training program will improve your running strength, power, muscle elasticity and running economy. There have been many recent studies showing that strength training will improve your performance in all race distances from the mile to the marathon.
More Quality Workouts
Most of your gains in VO2 max, vVO2 max, lactate threshold and speed are gained through high intensity running. Unfortunately you can't run hard every day. You need easy running days or recovery days to allow time for your body, mind and muscles to recovery and strengthen. That's were some high intensity cross training comes into play. While your overtaxed running muscles may not be able to tolerate consecutive hard runs you may be able to hop on your bike for a hard training ride between hard running sessions. The high intensity cycling workout will help improve your fitness while using fresher muscles that weren't abused during your hard training run.
Active Recovery
Cross training shouldn't always be high intensity. There are times when you need total body recovery. After a 22 mile long run or a brutal interval session your body may need a couple of days of recovery. Do you need total rest? Maybe not. Instead of total rest you could hop on your bike for an easy endurance ride, jump in the pool for a relaxing swim or schedule a game of tennis with your running buddy. The active recovery will burn some calories and also assist with muscle recovery.
Active Rehabilitation
No one wants to suffer from a running injury but they are almost inevitable. When you're injured you need to back off on your running until your injury is rehabilitated. During that time off your fitness and endurance can suffer while your body fat levels creep up. A good way to avoid weight gains and decreases in fitness during injury rehabilitation is to do some cross training. Pick a cross training activity that doesn't place stress on your injured muscles or body parts. Cycling, swimming and deep water running are usually good choices.
Decreased Body Fat
There is no question that excessive body fat weight can have an adverse affect on your running performance. If you don't believe it go out for a 6 mile run wearing a 10 pound running vest! The problem with losing weight as a distance runner is you must do it while maintaining appropriate nutritional levels. That means dieting is out of the question. So, you need to burn additional calories. Cross training gives you an efficient way to burn extra calories while still getting enough recovery between hard running workouts.
Improved Muscle Balance
Distance runners tend to have highly developed hamstring and calf muscles with under developed quadriceps muscles. Muscle imbalances can cause problems with your posture and running mechanics. Cycling is an excellent way to build up the strength of your quadriceps muscles and avoid muscle imbalance. Strength training is also a great way to keep your muscles in balance.
Injury Resistance
There are two advantages to strong muscles in terms of injury resistance. First, strong muscle fibers are more resistant to strains. Second, stronger more powerful muscles provide more support to your joints. Strength training is one of the best ways to improve the strength of your muscles and help be a more injury resistant runner. Not only will strength training build your muscle strength but it will also improve the strength and injury resistance of your bones and connective tissues.
How can cross training improve your distance running performance? Cross training won't directly improve your endurance, stamina or speed but there are several indirect ways it will make you a better distance runner.
Improved Strength and Power
In my opinion the most valuable type of cross training is strength training. A properly designed strength training program will improve your running strength, power, muscle elasticity and running economy. There have been many recent studies showing that strength training will improve your performance in all race distances from the mile to the marathon.
More Quality Workouts
Most of your gains in VO2 max, vVO2 max, lactate threshold and speed are gained through high intensity running. Unfortunately you can't run hard every day. You need easy running days or recovery days to allow time for your body, mind and muscles to recovery and strengthen. That's were some high intensity cross training comes into play. While your overtaxed running muscles may not be able to tolerate consecutive hard runs you may be able to hop on your bike for a hard training ride between hard running sessions. The high intensity cycling workout will help improve your fitness while using fresher muscles that weren't abused during your hard training run.
Active Recovery
Cross training shouldn't always be high intensity. There are times when you need total body recovery. After a 22 mile long run or a brutal interval session your body may need a couple of days of recovery. Do you need total rest? Maybe not. Instead of total rest you could hop on your bike for an easy endurance ride, jump in the pool for a relaxing swim or schedule a game of tennis with your running buddy. The active recovery will burn some calories and also assist with muscle recovery.
Active Rehabilitation
No one wants to suffer from a running injury but they are almost inevitable. When you're injured you need to back off on your running until your injury is rehabilitated. During that time off your fitness and endurance can suffer while your body fat levels creep up. A good way to avoid weight gains and decreases in fitness during injury rehabilitation is to do some cross training. Pick a cross training activity that doesn't place stress on your injured muscles or body parts. Cycling, swimming and deep water running are usually good choices.
Decreased Body Fat
There is no question that excessive body fat weight can have an adverse affect on your running performance. If you don't believe it go out for a 6 mile run wearing a 10 pound running vest! The problem with losing weight as a distance runner is you must do it while maintaining appropriate nutritional levels. That means dieting is out of the question. So, you need to burn additional calories. Cross training gives you an efficient way to burn extra calories while still getting enough recovery between hard running workouts.
Improved Muscle Balance
Distance runners tend to have highly developed hamstring and calf muscles with under developed quadriceps muscles. Muscle imbalances can cause problems with your posture and running mechanics. Cycling is an excellent way to build up the strength of your quadriceps muscles and avoid muscle imbalance. Strength training is also a great way to keep your muscles in balance.
Injury Resistance
There are two advantages to strong muscles in terms of injury resistance. First, strong muscle fibers are more resistant to strains. Second, stronger more powerful muscles provide more support to your joints. Strength training is one of the best ways to improve the strength of your muscles and help be a more injury resistant runner. Not only will strength training build your muscle strength but it will also improve the strength and injury resistance of your bones and connective tissues.
How to Run Your Best in Your 40s
Whether your incentive is winning your age group or earning a whole new set of PB's, running not only allows you to age gracefully, it enables you to redefine aging. While your friends dread the big "4-oh, no!" you can say, bring it on. Still, if you want to stay healthy and keep accumulating finishers' medals, you do need to realize that you aren't the young colt you once were. Watch your mileage, take rest days, and cross-train, strength train, and stretch regularly.
Your Strengths
You can continue to take pride in your Lance-like resting heart rate, which won't change as you age. Though your heart rate declines a bit (somewhere between .7 and 1 beat a year), its influence on your performance is minimal. As with every decade, VO2 max continues to dictate how effectively you can push the pace. At least one element that determines VO2 max is out of your control—your heart's pumping ability naturally slows.
However, you do have influence over three other factors: your muscle mass (the more muscle, the higher your max), body composition (the more fat, the lower it is), and training frequency and intensity (the less you push, the more it falls). This means you can offset the drop of your VO2 max with strength training and speedwork. The payoff? Not only can you reign over your local masters division, but you'll also surpass runners half your age. You also have a secret weapon: your hard-earned savvy. "People underestimate the cognitive part of running, but mental toughness isn't genetic—it's honed through experience," says sports psychologist Bradley Young, Ph.D.
Your Weaknesses
Starting at age 40, your kidneys are less likely to conserve water as you dehydrate. And the nerves in your mouth and throat that tell you you're thirsty don't function as well. So remember to hit the water stops in races and carry a bottle while training. Bones are deteriorating faster than they're forming. The loss hits women harder (from 30 until menopause, women lose one percent a year), but men aren't immune. Researchers studied the bone density of runners' spines and found that males had similar density losses as females. Take note: Those who strength trained had the best density scores.
Exercise Rx
Midlife crisis have you reaching for your Asics for the first time in years? Give yourself time to get into the groove. "If you start running too fast or too much, you're inviting injuries," says Bill Roberts, M.D., the medical director for the Twin Cities Marathon in Minneapolis, who recommends two to four years of regular running before taking on a marathon. "The earlier, the longer, and the more consistently you run, the more resistant you are to injury." Runners who have been faithfully lacing up their shoes for decades need to watch out for the I'm-old-so-I'm-slow trap. Throw in some intervals to remind your muscles and your mind that you still have a fourth (or fifth) gear.
Nutrition Rx
"As you age, every calorie should be as nutrient-dense as possible," says nutritionist Lisa Dorfman. Replace white carbs—bread, pasta, rice—with whole-wheat versions. If you're starting to feel some aches and pains, especially in your knees, consider taking the joint supplements glucosamine and chondroitin. Studies have shown that consuming 1500 milligrams (mg) of glucosamine and 1200 mg of chondroitin daily can ease joint pain, says Dorfman.
Your Strengths
You can continue to take pride in your Lance-like resting heart rate, which won't change as you age. Though your heart rate declines a bit (somewhere between .7 and 1 beat a year), its influence on your performance is minimal. As with every decade, VO2 max continues to dictate how effectively you can push the pace. At least one element that determines VO2 max is out of your control—your heart's pumping ability naturally slows.
However, you do have influence over three other factors: your muscle mass (the more muscle, the higher your max), body composition (the more fat, the lower it is), and training frequency and intensity (the less you push, the more it falls). This means you can offset the drop of your VO2 max with strength training and speedwork. The payoff? Not only can you reign over your local masters division, but you'll also surpass runners half your age. You also have a secret weapon: your hard-earned savvy. "People underestimate the cognitive part of running, but mental toughness isn't genetic—it's honed through experience," says sports psychologist Bradley Young, Ph.D.
Your Weaknesses
Starting at age 40, your kidneys are less likely to conserve water as you dehydrate. And the nerves in your mouth and throat that tell you you're thirsty don't function as well. So remember to hit the water stops in races and carry a bottle while training. Bones are deteriorating faster than they're forming. The loss hits women harder (from 30 until menopause, women lose one percent a year), but men aren't immune. Researchers studied the bone density of runners' spines and found that males had similar density losses as females. Take note: Those who strength trained had the best density scores.
Exercise Rx
Midlife crisis have you reaching for your Asics for the first time in years? Give yourself time to get into the groove. "If you start running too fast or too much, you're inviting injuries," says Bill Roberts, M.D., the medical director for the Twin Cities Marathon in Minneapolis, who recommends two to four years of regular running before taking on a marathon. "The earlier, the longer, and the more consistently you run, the more resistant you are to injury." Runners who have been faithfully lacing up their shoes for decades need to watch out for the I'm-old-so-I'm-slow trap. Throw in some intervals to remind your muscles and your mind that you still have a fourth (or fifth) gear.
Nutrition Rx
"As you age, every calorie should be as nutrient-dense as possible," says nutritionist Lisa Dorfman. Replace white carbs—bread, pasta, rice—with whole-wheat versions. If you're starting to feel some aches and pains, especially in your knees, consider taking the joint supplements glucosamine and chondroitin. Studies have shown that consuming 1500 milligrams (mg) of glucosamine and 1200 mg of chondroitin daily can ease joint pain, says Dorfman.
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