Tips for Quality Run Training Train no faster than one pace quicker than the race you are training for. For example, 5k pace is good for an Olympic-distance race, while half-marathon pace suffices...
6 Tips For Quality Run Training
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The Goof’s Guide to Common Injuries and Prevention
I believe I have started to write this post on injuries, a number of times, trying to be as clear as possible without seeming conceited or that the information I am giving is absolute. That being said I am giving this disclaimer:
The information in this post comes from experience, my personal research and conversations with Physical Therapists, Bio-mechanical experts, Orthopedists and other athletes. I am not a physician or medical expert, so please take this information as opinion based on cognitive research. Also, there is an exception to every rule and another explanation. I do welcome comments that give constructive criticism, but I make mention to this disclaimer first.
What causes injuries?
You might be surprised to hear that there are only two reasons runners (and other athletes) get injured; accidents and imbalance. Accidents are obvious right? For example; rolling the 
ankle stepping off a curb, falling, being hit by a bicycle, etc.
Imbalance will cover the why’s of the rest of the injuries. The human body is designed for every system to work in synergy, therefore when one piece of the puzzle is not operating a full capacity or efficiently, the other systems have to do more work. This is when the imbalance occurs.
When talking with Physical Therapists and Bio-mechanical experts I was shocked at some of the stories I heard. One story I heard was of a football player who was training, running 100s up and down the field carrying a ball. He had extended his shoulder just barely beyond its usual range of motion, and he ended up with severe pain in his opposite quadricep. “What?!!!!” was my initial reaction, however, I was then educated on the connective tissue (ligaments, tendons etc) which can be traced from the very top of our skull, down through our torso and into the extremities. Everything is connected.
Common Injuries
As another example, one of the most popular injuries for newer runners are the dreaded shin splints or medial tibial stress syndrome (MTSS).
Scientifically it is caused tiny micro tears of the fibers connecting the medial soleus fascia through the periosteum of the tibia where it inserts into the bone. Due to the soleus becoming so week that the constriction starts to bow the tibia. In more layman’s terms, the calf becomes so tight due to weakness and inflexibility, that the connective tissue pulls on the bone. (There is some physiological proof and complaints that more runners are getting shin splints and other injuries due to training in calf sleeves and other compression gear, but I will address this in another post.)
This same weakness, fatigue in the calf muscle can also cause another popular injury. Plantar Faciitis. In this case, instead of the connective tissue weakening through to the soleus is pulls on the plantar fascia causing inflammation which can be debilitating.
An injury can be traced either by the athlete themselves or by a professional to a point of imbalance. Most likely somewhere within the full spectrum of the athletes, body, behavior and, do I dear say it, attitude.
How can injuries be prevented?
As a coach and trainer, my first rule, and one that I increasingly live by, is “Do no harm.” Therefore, I am always asking questions starting at a high level and continuing to get more specific. (The examples below are catered more toward running, but can be used in any sport.)
Planning
- Is the effort balanced through each week? (So, no high intensity days back to back)
- Is the volume balanced? (No consecutive high mileage days)
- Is the duration balancing?
- Is there enough recovery?
- Does the periodization allow for peaking at race time, but still allow for enough rest prior to the race?
Strength Training
- At what time in the plan does strength training make sense?
- This can be critical. If the strength routines are not designed to not only strengthen the muscles used for the sport, but strengthen them for the way they will be utilized, it can be detrimental. For example: Heavy squats for a runner. What is targeted? The glutes, and hamstrings. How are they being utilized in a downward and upward motion causing the hamstrings and glutes to gain size in that direction. How do we run? In a forward motion right? Well if there is more pull on the glutes in the sitting position gravity will work to pull backwards. That is working against what we want. It would be better to do air squats or light dumbbell squats where the motion is more forward which would be utilizing the muscle the right way.
- Are the exercises within the workouts specifically designed to strengthen a muscle, or group of muscles, in the same way they are utilized within the sport?
- Are the intensities, duration, reps and sets balanceing within the weeks of that period in the plan?
- At what time in the plan does strength training make sense?
Form and Technique
- Does the plan take into account work on form and technique either as a full workout or within workouts?
- Is it enough? Or Is it too much? (This is obviously specific to the athlete)
- When looking at the athlete do they look symmetrical? Are there any imbalances to the eye? (over-pronator, supinator, flares,)
- Is the athlete in the right shoes and equipment?
Nutrition
- Is the nutrition in strategic balance, fueling the muscles properly for the sport?
- Is there enough calories? Are there too many calories? Are the calories nutritional dense?
Mindset
- Is this the right time in the athletes life for this race?
- Do they have a support system?
- is the plan fitting in the athletes life with minimal impact, or is there planning for the impacts ahead of time?
- What kind of attitude does the athlete have towards training and does the plan fit that attitude? Or should there be an adjusting of attitude?
There are definitely more questions I ask, however, I think these examples give a good idea of why balance is so important.
The term “overuse” is being used quite a bit, but what is it? It’s an imbalance of planning or lacking thereof. Tracing Injuries is completed from the highest level which would be the training plan, all the way down to the balance of strength and flexibility within the connective tissue of the body. Personally, I think it is amazing that on one hand our bodies can endure a lot, but if we don’t notice those little weaknesses, it will create an imbalance that could cause and injury that may or may not keep us from doing what we love most.
Balanced Plan -> Period -> Weeks -> Workouts -> Balanced Form -> Body -> Mind
Carpe Viam!
Goof Review: Outspokin’ Bicycles-Tampa
A couple of months ago, I was lucky enough to catch the first sign of my favorite bike store coming to Tampa. At the time the stand-alone store was completely gutted without any sign of what it was going to look like. Last week, after the store opened I was privileged to get my first look. In the past I had to visit the Clearwater store strategically around training and races in the area. Now, I am finally able to have the service and quality I enjoy, quite a bit closer to home. What I didn’t expect, when I wandered in for the first time, was the bike store of my dreams. Outspokin has everything that could possibly be needed, and/or wanted, by bicycle enthusiasts and triathletes.
As owner, Val Tavanese, gave me the tour, she explained this location is the store she always dreamed of opening, because it had all the services, products and amenities that she personally wanted for in a bike shop. The reason I continue to make the trip to 35 mile trip to Clearwater is not just because it is the location where I purchased my own Cervelo P2, but it is because Val and her team have always continued to provide top tier service and expert advice when I needed it. Val assured me she is determined to continue the same tradition here in Tampa.
Enough of my praise and rhetoric, let’s get to the gears and chains of this amazing store.
Right outside the entrance double doors sits a nice table and chairs that providing a shady spot to relax after a long bike ride. Walking into the sliding door you immediately see the front desk with smiling Outspokin team members surrounded by by bright colors and cycling accessories of all kinds.
Cycling manufacturers enforce their own rules and guidelines for retailers carrying their line of product. Most cycling lines will only allow retailing of their product within a certain distance between stores carrying the same line. For example, Cervelo only allows a store to carry their product within a 50 mile radius another bicycle shop in order to keep the shops from competing with one another. Outspokin Tampa is carrying three amazing retail lines in Road, Cyclecross, Mountain, and touring bikes; BMC, Giant and Scott.
What sets Outspokin apart from most bike specialty stores is their services. The most important service, in my opinion, is maintenance. Bike parts wear out, cyclists fall, and a good portion of the time adjustments need to be made do to change in technique, training regimen or even transport of the bike itself. Outspokin has always had a great team of mechanics, and they need some room to work in right? Well, the mechanics bay in the Tampa store is immense and Val has outfitted all of her maintenance team with a complete new set the tools necessary to assemble, repair and adjust their customers equipment without any sacrifice to quality.
The next superior service is fitting. In my experience, fitting the bike to the person is crucial for comfort, power and speed, especially in a road and triathlon bikes. Outspokin spares nothing when it comes to fitting. The fitting room is outfitted with the Retul system including Muve bike accessory. Retul is a complete system for measuring every length, and angle of the rider to the bike which determines the athlete’s personalized adjustments. For instance, when a riders leg is extended to the very bottom of the pedal, there is an optimum angle for the knee to be bent. This system will measure the distance of the seat post and calculate what the precise height and the horizontal position of the seat is optimal in order to achieve that angle.
The Muve bike accessory to the Retul system allows for quick changes to those measurements which then can be transferred to their bike. When I was fitting utilizing the Retul service, the Muve bike was not available, so for every change in angle I had to dismount and the technician had to pull those parts off my bike and replace them at the right measurement. With the Muve bike, when the angles change the tech can adjust with the rider still on the bike. This makes those adjustments faster and more accurate, because the computer will provide the adjusted angles and measurements as the tech is making those adjustments in real-time.
Two more advantages to do a fitting with Retul, are all of the adjustments are saved in Outspokin’s database, so when doing routine maintenance the techs can re-assemble the bike with the personalized adjustments. Also, when cyclists travel with their bike it needs to be partially disassembled. A print out of the angles and measurements can be placed with the bike, so either the rider or a mechanic can reassemble the bike without sacrificing personal comfort or performance. What about those customers shopping for a bike and really have no idea what brand or geometry is best for them? If a Retul analysis is completed, the measurements can be compared in a database that will then determine the line and models that will be the best fit for comfort, power and speed for that individual. Pretty cool, am I right?
Do you want to ride in the morning, but it is raining, cold or you just do not have the time to drive out to a safe place to get a good workout in? Outspkin to the rescue with their CompuTrainer room. Eight CompuTrainers are connected to a HDTV and will allow you and a few of your fellow cyclists the ability to ride a stage of the Tour de France, or the bike course of the Lake Placid Ironman on your own bike. The CompuTrainers have the ability to add or remove resistance matching the elevation of the course as you are looking at the screen which is projecting exactly the point of view as if you were actually riding the course. Pretty Sweet, right? Outspokin makes it sweeter by providing showers, so you can ride that stage of the Tour and still make it to work that morning. Tampa to France and back in time for work. (It is almost like transporter rooms were finally invented.)
These are just a couple of services that are being provided. Other services that are coming soon include in-store Lactate Threshold and VO2 Max Testing.
I am thrilled to be able to give such a glowing review to Outspokin. I hope you get a chance to visit soon and take advantage of all the products and services they are offering.
Outspokin’s Grand Opening is this weekend, March 15 & 16th, and there will be plenty of events and vendors at the Tampa location, so check out the store, take a look at some the products vendors will be carrying and take a test ride on a new bike. Oh, and tell them you heard about it from the IronGoof. Maybe, just maybe they will reward you for it.
Carpe Viam!!!