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The Greyhound's Track Review: May 17th, 2007 There are few things I enjoy more than running on a warm sunny day. One of those things is running when it’s raining outside. Partly because I can put my other projects off when it rains, but the fact of the matter is I love to run. Running is a great way to get in shape, lose weight, or simply just enjoy the few nice months in Edmonton’s outdoors. Lets face it with many of the new inventions/toys on today’s marketplace, which are used to create a convenient leisure activity such as, skateboarding, rollerblading, biking (I think Canadian Tire even sells motorized peddle bikes now); running is one of the least efficient ways to get from point A to point B. Only walking or crawling seems worse and for obvious reasons, crawling cannot be sustained over long periods of time on pavement or gravel! The fact remains that running is an inefficient mode of transportation and is often opted for something easier. However people overlook the notion that it is within this inefficiency that makes it a great work out.
As with many things in life there seems to be a paradox with running. With all the potential health benefits there is a negative connotation that running is too hard on the body. Non-impact cardio machines, such as elliptical’s, have used the negative aspects of running to boast their product, which is undeserved hype for an inferior workout. The bottom line is that running is a great way to work out and get in shape but it can be very hard on the body and even cause pain and injury to the knees and lower back if not attacked with the right approach.
Some key essentials that should be included in a detailed running/training program are proper technique and form, strength training, and stretching. Here is a great example of a running program I found on the Men’s Health website. This program is designed for an avid runner who can run the 4-mile or 5 km distance without over doing it. If you are not at those distances yet- no problem, just modify the running distances to customize the workout to your current running distances and then build up in the same gradual way to achieve your goal.
12-Week Half Marathon Training Plan (Each week split into 7 days) Week 1: 4-mile run; Rest; Strength Workout; Intervals (4 x 30 secs); Strength Workout, 4-mile run; Non-impact Cardio Workout Week 2: 5-mile run; Rest; Strength Workout; Intervals (5 x 30 secs); Strength Workout, 4-mile run; Non-impact Cardio Workout Week 3: 6-mile run; Rest; Strength Workout; Intervals (6 x 30 secs); Strength Workout, 4-mile run; Non-impact Cardio Workout Week 4: 5-mile run; Rest; Strength Workout; Intervals (5 x 30 secs); Strength Workout, 4-mile run; Non-impact Cardio Workout Week 4 is recovery week Week 5: 7-mile run; Rest; Strength Workout; Intervals (4 x 60 secs); Strength Workout; 5-mile run; Non-impact Cardio Workout Week 6: 8-mile run; Rest; Strength Workout; Intervals (5 x 60 secs); Strength Workout; 5-mile run; Non-impact Cardio Workout Week 7: 9-mile run; Rest; Strength Workout; Intervals (6 x 60 secs); Strength Workout; 5-mile run; Non-impact Cardio Workout Week 8: 7-mile run; Rest, Strength Workout; Intervals (5 x 60 secs); Strength Workout; 5-mile run; Non-impact Cardio Workout Week 8 is a recovery week Week 9: 9-mile run; Rest, Strength Workout; Intervals (4 x 90 secs); Strength Workout; 6-mile run; Non-impact Cardio Workout Week 10: 10-mile run; Rest; Strength Workout; Intervals (5 x 90 secs); Strength Workout; 6-mile run; Non-impact Cardio Workout Week 11: 11-mile run; Rest, Strength Workout; Intervals (6 x 90 secs); Strength Workout; 6-mile run; Non-impact Cardio Workout Week 12: 12-mile run; Rest; Strength Workout; 4-mile run; Non-impact Cardio Workout; Rest; Half- Marathon Race Day
So on the above plan start each week off with the long run to build the endurance needed for a half-marathon. The intervals are completed once your warm up is finished and you’re ready to begin your run, which consists of going hard for 4 to 6 series for 30 to 90 seconds followed by easy jogs of the same duration. Also, an important rule of thumb, which is often overlooked in almost all sports (and in particular running) should be followed by a good cool down period usually of 5-10 minutes of light walking. The last run in the week is a run done at 6 or 7 for intensity on a scale of 10. This non-impact cardio day is a way to increase your cardio without the pounding on your body (your body will thank you).
The strength training involved in a running program should be focused on core or larger muscle groups. These workouts, if properly designed, could help with your endurance, speed, or weight loss goals.
General Running Tips
Proper shoes are a must, and a good pair of runners will help not only with blisters but will aid in preventing knee or lower back pain. There are two general types of gaits (the general pattern of your foot when you walk/run). You’re either a pronator or a supinator. Pronators tend to rotate inward and slap their big toe down last. Supinators do the opposite with their feet rotating outward as they plant their big toe first in their step. If you’re a pronator then a mobility control shoe is what will work best. For example, a good shoe for this type of condition is the Nike Shox. Supinators on the other hand need a shoe that has good support and cushions the foot well; usually these shoes consist of air pockets or gel pads in them. A good runner store should consist of knowledgeable sales people who can fully explain what the shoe is engineered to do. If they cannot explain themselves properly find another shoe outlet that has a good reputation that specializes in running and all the fundamental aspects associated with it. I personally wear specialized orthotics and recommend them for anyone who can afford to get them. Most work plans carry benefit packages that cover this particular concern. There are some types of orthotics that I recommend that measure an electronic reading of your gait, as opposed to the more traditional ones made from moulds, and do not analyze to the degree that you either pronate or supinate throughout your gait.
Everyone has their own unique running style based on their body shape and fitness level. I always recommend that the best technique is the one that doesn’t hurt you in the long run. I see people lengthening strides to try to get faster, or creating more arm movement to get more momentum, etc. However, long strides drastically increase the force of impact, and thus are hard on your joints. The following is a running technique I use and highly recommend. First, shorten your stride and increase your stride rate to go faster. Second, try to stay on your toes more. I try to keep my heels from barely making contact with the surface thus decreasing the jolt force sent up your body through your joints. This particular running style should feel like running uphill. Here is a tip: first practice running in this fashion on an inclined treadmill to accomplish this feel. If your anterior calve muscles are weak, you may get what people refer as “shin splints”, however they are not. Your anterior calve muscle are screaming from being over worked from running on your toes. I remember being introduced to these muscles the first time I skipped rope for a workout. I had to ice them for a week! Easing into this running technique and gradually increasing your running distances should avoid this problem. You may need to strengthen these muscles in your gym workouts as well to prevent this problem. Thirdly, keep your head and upper body relatively motionless during your run. Any wasted energy will keep you from running your desired distances.
One common injury that most people get from running is caused by lack of stretching or just stretching improperly. Pain on the outside of your knee, especially when running uphill is caused from a tight iliotibial band (IT band). This can be avoided by a proper stretch, designed to loosen IT tightness/soreness. Lie on your side and grab your top ankle with your top arm, then pull your leg back and let your knee hang down behind your body. If you can place your bottom heel on top your knee hanging and then push down (confused? here are two varitations of the stretch: basic & advanced).
To recap, running can be enjoyable as well as beneficial to your overall health. If you are starting a running program I wish you all the best in reaching your goals. Stay tuned to my weekly columns as I will be exploring many other factors and influences in the fitness world.
And the winner is… Greyhound by a nose,
Tyson Kochan BSC Kinesiology Supplied by: Credits
Read Previous Track Reviews:  August 27th, 2007: In preparation of another UFC weekend, I found myself watching the preview shows on Spike TV all week, over and over aga...August 8th, 2007: ...I called within normal standard business hours that most clinics are open (apparently, a minimum 2 hour lunch break is needed for the receptionist at the clinic) only to find out that my doctor is on holidays again.July 6th, 2007: So this topic has been labeled as “corgasm training” by the clever people at Men’s Health Magazine.
June 20th, 2007: I came across an intriguing story on the BBC News website titled “Did microwaves ‘spark’ obesity?” This one-line title prompted me to react and hit stop on my microwave.
June 8th, 2007: Protein nutrition is also one of the most talked about subjects in any gym or supplement store. In fact it is amazing how much talk and attention it gets from strength athletes and bodybuilders alike. |
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