tag:blogger.com,1999:blog-74633147219020720662024-03-13T20:10:31.355-07:00Tall Guy RunningRunning and Primal Living in the Pacific NorthwestMartin Karlhttp://www.blogger.com/profile/00761746884688669520noreply@blogger.comBlogger51125tag:blogger.com,1999:blog-7463314721902072066.post-38783059764879130392016-08-30T06:00:00.000-07:002016-08-30T19:49:24.760-07:00Quattro Pro Massager Review: Tackle Those Knots in Your Calves!By far, the most popular post on my blog has always been my article on <a href="http://www.tallguyrunning.com/2013/11/tight-calves-after-running-how-to-treat.html" target="_blank">treating knots in your calves</a>. When I first wrote that post I wondered if I was the only runner who dealt with chronic leg knots. I now feel assured that I'm far from alone in my calf woes. After receiving so many comments on my blog, email and Facebook page about it, I'm now convinced that every serious runner out there struggles to keep leg muscles loose.<br />
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In the midst of all these comments came an offer from the good people behind the <b><a href="https://www.quattropromassager.com/" target="_blank">Quattro Pro Massager</a></b>. They read my post and asked if I would try their nifty new tool and share my thoughts about it.<br />
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Why not? While a one-time cure for calf knots seems unrealistic for many runners, including myself, there are tools that will keep them at bay and I'm always happy to try a new one.<br />
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<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinISg4yEeHt4M-r901q3uc9-9fS9PqK3XasuaKKli6ksfaJu1WI-Qv9clJGwfP1nxmZk-vGr23e2J6ZXznsoKtTL7E8oqmgK-CjeDovmJGNQj7nabtZDOkhyphenhyphensyR-BfX4glzIqnLEtSR7s/s1600/quattro-pro-massager-box.jpg" imageanchor="1"><img alt="quattro-pro-massager-box" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinISg4yEeHt4M-r901q3uc9-9fS9PqK3XasuaKKli6ksfaJu1WI-Qv9clJGwfP1nxmZk-vGr23e2J6ZXznsoKtTL7E8oqmgK-CjeDovmJGNQj7nabtZDOkhyphenhyphensyR-BfX4glzIqnLEtSR7s/s1600/quattro-pro-massager-box.jpg" title="Quattro Pro Massager, Out of the Box" /></a></div>
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The Quattro Pro, designed by chiropractic physician Dr. Marc, is a handheld massage tool that features four blue roller wheels—hence, the "quattro" in the name. It is made of a dense plastic and my first impression was that it resembled the frame of a toddler's toy car. It is on the larger side for a handheld rolling massager, measuring about 9" (22 cm) in length.<br />
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Here's how the tool is described on the <a href="https://www.quattropromassager.com/" target="_blank">company website</a>:<br />
<blockquote class="tr_bq">
The Quattro Pro Massager is a clinical-strength massage tool designed for home use. The easy-to-configure positions of the heatable wheels allow for effective muscle penetration that provide maximum tension relief, a more soothing massage and promotes better muscle health."</blockquote>
That's a good summary, but there are a couple key points in that description worth emphasizing:<br />
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<b>#1: Configurable Wheel Positions</b><br />
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The wheels of the massager are not only removable, but also reversible, meaning you can take them out, flip them around and insert them into the opposite side of the plastic frame. This gives you a variety of configuration options for how wide you want the massager to reach. If you're feeling a little crazy then you can have each row of wheels a different width.<br />
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<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiy5UGHppM6eTaUBcMhUYncIkV1N10a5kOQktoasWJf9A0zJW9dwgp5XSdy2YG1K_IE_A9frDqV2B_-cQG0C5KIpxo7KvDwxn_fppZGb3_g05q0taynmhaggrUnQ97yP0XVN3LD3UdiNu8/s1600/quattro-pro-massager-collage.jpg" imageanchor="1"><img alt="quattro-pro-massager-wheel-configurations" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiy5UGHppM6eTaUBcMhUYncIkV1N10a5kOQktoasWJf9A0zJW9dwgp5XSdy2YG1K_IE_A9frDqV2B_-cQG0C5KIpxo7KvDwxn_fppZGb3_g05q0taynmhaggrUnQ97yP0XVN3LD3UdiNu8/s1600/quattro-pro-massager-collage.jpg" title="Quattro Pro Massager Wheel Configurations" /></a></div>
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I found it takes a bit of elbow grease to "punch" the wheels in and out of their sockets, but it wasn't too hard and I take it as a good sign of how sturdy this plastic massager is built. It's not going to bend or break easily under pressure, so you can really bear into it if you want a deep tissue effect.<br />
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<b>#2: Heatable</b><br />
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One of the more unique features of this massager is the ability to heat the wheels, but it does take a little time and energy. You first have to boil a pot of water and then let the wheels soak for 2-3 minutes. They are not microwaveable.<br />
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<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdFyMgc0xtBNF2yEXRYK5G4sWMGdUS_t5p8obAk_G_PGb85oyrGMAPXy_OMOzys4GEQeN5YgQ54lWbQZYWB2e7ZC7jQ7PPhhQwBsrI0irf8OSJh0ytyVlIKGGrUafv_j3KK-dKeDIZYQs/s1600/boiling.jpg" imageanchor="1"><img alt="heating-quattro-pro-massager" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdFyMgc0xtBNF2yEXRYK5G4sWMGdUS_t5p8obAk_G_PGb85oyrGMAPXy_OMOzys4GEQeN5YgQ54lWbQZYWB2e7ZC7jQ7PPhhQwBsrI0irf8OSJh0ytyVlIKGGrUafv_j3KK-dKeDIZYQs/s1600/boiling.jpg" title="Heating Quattro Pro Massager" /></a></div>
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After carefully removing the wheels from the boiling water with a pair of tongs, let them cool to the point where you can safely touch them (less than a minute for me) and punch them back into the frame.<br />
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<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0ub-GmxRqlMExfr2CXLFOx1b_u4v01TGbwwSV-BGouWGdseDj_3FsFFKuqzZyeQyF3hGP2Jw6EMDK5CqPjDm5pC_I3m7GoCuLbORugrAubckl2HWhbjAzit-oC1c_pynX7nT7JI28Yfw/s1600/cooling.jpg" imageanchor="1"><img alt="removing-quattro-pro-massager-from-heat" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0ub-GmxRqlMExfr2CXLFOx1b_u4v01TGbwwSV-BGouWGdseDj_3FsFFKuqzZyeQyF3hGP2Jw6EMDK5CqPjDm5pC_I3m7GoCuLbORugrAubckl2HWhbjAzit-oC1c_pynX7nT7JI28Yfw/s1600/cooling.jpg" title="Removing Quattro Pro Massager From Heat" /></a></div>
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For the next several minutes you'll have a nicely heated massage roller. As you can see from the photos, each wheel has four evenly spaced nubs around the rim to give a little extra <i>oompf </i>to your massage.<br />
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<b>So How Did it Work?</b><br />
<br />
The instructions for the Quattro Pro include the following guidelines, which I believe to be general massage guidelines you can tweak on a case-by-case basis:<br />
<ul>
<li>Common everyday sore, achy, tight muscles: use light pressure, long slow strokes for 5-10 minutes.</li>
<li>Mild muscle sprains and strains: use light/med pressure, long slow strokes for 10-15 minutes</li>
<li>Chronic trigger points, knots, deep tissue pain: use light to heavy pressure, long and short multi-directional strokes for 15-20 minutes.</li>
</ul>
My first real test of the Quattro Pro was on my girlfriend. She often has knots behind her shoulder blades after a long day of desk work—common for many people—and casually asked if I wanted to try my newly-arrived massage tool on them.<br />
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We didn't bother heating it up that time, but she was still very happy with the results. The width between the wheels was just right to hit the knots between both her left and right shoulder blades simultaneously, and the spacing between the two rows of wheels allowed easy strokes to cover most of her back. It quickly became clear that a lot of thought went into this very functional design.<br />
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The only drawback to using the Quattro Pro as a back massager is that you really need another person to do it; self-massaging your own back with it isn't very practical unless you're a contortionist.<br />
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This wasn't much of a concern for me because back massages aren't my priority, and that's not why I was given the tool to review. As Dr. Marc's representative told me, the Quattro Pro is commonly marketed and perceived as a back and neck massaging tool, but they want to show that it works very well for extremities, too. That means arms and legs. Since calf knots are the big issues for me and my fellow runners, this was the real test.<br />
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<b>Quattro Pro on Calves</b><br />
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I initially ran the Quattro Pro on my calves in "cool mode" shortly after unboxing it. This was easy to do without the aid of another person. The narrower positioning of the wheels fit very well to cover the width of my leg. Again, the spacing of the two rows of wheels was just right to allow full coverage with minimal strokes. In other words, I only had to roll it up and down a short distance to have the entire back side of my calf, and all my knots, covered by one or more wheels. Like with my girlfriend's back massage, I was impressed with how intelligently the wheels were positioned for this purpose.<br />
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Here's me using it:<br />
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<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg90gPoD7MKlKf_WWPea8gSJxhVVjkaYRVU0Irkyg_5wh_9Lrq-omQoGSsJxjSmRHrRXtjaGGBIw6TzWFupRJyuK9x_aVQfuRiiW4Xygj65if1hHvJlH4ZL2KnENpuiqfN1GVvEAgaJpIE/s1600/quattro-pro-gif.gif" imageanchor="1"><img alt="using-quattro-pro-massager-calf-knots" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg90gPoD7MKlKf_WWPea8gSJxhVVjkaYRVU0Irkyg_5wh_9Lrq-omQoGSsJxjSmRHrRXtjaGGBIw6TzWFupRJyuK9x_aVQfuRiiW4Xygj65if1hHvJlH4ZL2KnENpuiqfN1GVvEAgaJpIE/s1600/quattro-pro-gif.gif" title="Using Quattro Pro Massager on Calf Knots" /></a></div>
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To get the full effect, however, you really need to heat this thing up. The first time I did this, I groaned at the thought of waiting for a pot of water to boil before I could get at it, but of course that's a very first world problem. It didn't take long and it wasn't hard to find a few minutes of Youtube videos to distract me while I waited. I was even lucky to stumble across a montage of 1980s cartoon opening themes that totally absorbed me and made the time fly. Before I knew it, I was popping the hot wheels into place and letting my tight calves know who's in charge.<br />
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While using the massager when it's cool felt okay and hit all the right spots, trying it out in "hot mode" brought the experience to a whole new level. OMG THIS THING FELT AMAZING!!!<br />
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If you read my previous post about <a href="http://www.tallguyrunning.com/2013/11/tight-calves-after-running-how-to-treat.html" target="_blank">getting knots out of your legs</a> then you'll know that I referred to knot massage options as "torture tools." Whether it's a foam roller, a rolling stick or a lacrosse ball, massaging knots in my calves has always required gritting my teeth and pushing my pain threshold to its limits. I can honestly say that a hot Quattro Pro Massager was the first calf-massage experience I ever had that actually felt pleasant and <i>soothing</i>. I really didn't want it to end, but eventually the wheels cooled off and I had to admit my calves had been given enough attention for the day. Life goes on.<br />
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So yes, I was very happy with this new tool. It's worth pointing out that it works equally well on hamstrings, thighs and the bottoms of your feet, though calves remain my primary concern. I only have a couple negative evaluations, and they're fairly mild. One is that if you're massaging your own calves then it's difficult to get leverage for a really deep tissue effect, as you can attain easily by using gravity with a foam roller or lacrosse ball. The second is the time and effort it takes to heat up the weels, along with the inevitably limited period of heat before the wheels cool off. That really comes down to a few minutes of waiting for a nice, hot massage, so I almost feel lazy and guilty complaining about it.<br />
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Here's the gist:<br />
<br />
<b>Pros:</b><br />
<ul>
<li>Wheel spacing and adjustable positions are designed very well for thorough coverage of back, neck, arms leg and whatever else you can think of.</li>
<li>Heated wheels feel great and eliminate much of the pain from massaging knots.</li>
<li>Easy to self-massage your own calves, albeit with some leverage constraints.</li>
<li>Sturdy design allows you to be fairly rough with your massages, if you're into that kind of thing.</li>
</ul>
<b>Cons:</b><br />
<ul>
<li>If you want a back massage you'll need a willing partner (personally, I find using either a Theracane or a lacrosse ball between my back and a wall to be an easy way to self-massage the knots in my back).</li>
<li>Heating wheels require time and effort of first boiling water.</li>
<li>Heated rollers start to cool off immediately so you have a somewhat short window to use it.</li>
<li>When massaging your own legs, it can be difficult to attain the intensity of a foam roller or lacrosse ball.</li>
</ul>
The Quattro Pro Massager retails for just under $40.<br />
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<div align="center">
<iframe frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=qf_sp_asin_til&ad_type=product_link&tracking_id=talguyrun-20&marketplace=amazon&region=US&placement=B019E64308&asins=B019E64308&linkId=f7cd113d9e307c27c475e6f1f635c709&show_border=true&link_opens_in_new_window=true&price_color=333333&title_color=0066c0&bg_color=ffffff" style="height: 240px; width: 120px;">
</iframe></div>
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Here's the official video by Quattro Pro Massager inventor Dr. Marc:<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/vq9NRqTPk_c" width="420"></iframe><br />
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Martin Karlhttp://www.blogger.com/profile/00761746884688669520noreply@blogger.com1tag:blogger.com,1999:blog-7463314721902072066.post-12821162717503230492015-11-16T06:00:00.000-08:002015-11-16T06:00:07.926-08:00Woolx Base Camp Hoodie Review: Staying Warm and Dry on the Run<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJrz9TnBnm8HdrJqwBj3bqRVWPi6PUssgxOO45cgs5RQDdwH0R8WR20HLQmyb_2abwmdpnLQ5iCa4xKoP1I4ox_u9iiv_j3BQTaR2uANcqZ_1hhWhXzUkUos_2kSp6lSHt_DFR81RokuM/s1600/woolx-base-camp-hoodie-review-title.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="woolx-base-camp-hoodie-title" border="0" height="336" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJrz9TnBnm8HdrJqwBj3bqRVWPi6PUssgxOO45cgs5RQDdwH0R8WR20HLQmyb_2abwmdpnLQ5iCa4xKoP1I4ox_u9iiv_j3BQTaR2uANcqZ_1hhWhXzUkUos_2kSp6lSHt_DFR81RokuM/s640/woolx-base-camp-hoodie-review-title.jpg" title="Woolx Base Camp Hoodie Review" width="640" /></a></div>
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It took me a while to accept that cooler temperatures are here to stay. I was in denial for the better part of October, but when my fingers started going numb on my runs it was time to face facts. The air is only going to get colder, and that means it's time to start layering my running outfit.<br />
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The good folks at Woolx helped me out this year by sending me one of their men's <a href="http://www.woolx.com/woolx-x305-base-camp-hooded-sweatshirt.html" target="_blank"><b>Base Camp Hoodies</b></a> to review. Made from Merino wool, this lightweight hoodie pullover is intended to keep you cool and dry when temps start to drop. I've been running in it steadily over the past few weeks to put these claims to the test.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfTUwBHbHyHmstEY_jOKT7hUGejWl3fRHgt6SfLBWfkUflxoi0N0uiJR6o_nFL3D5RvWknUW12IYr-HIfDimdPkpSbHyDfXHk2_RT4l83J6p9l612tpghyR6-WYk5ZSQhBYhQ54mEKlBQ/s1600/woolx-logo.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="woolx-logo" border="0" height="109" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfTUwBHbHyHmstEY_jOKT7hUGejWl3fRHgt6SfLBWfkUflxoi0N0uiJR6o_nFL3D5RvWknUW12IYr-HIfDimdPkpSbHyDfXHk2_RT4l83J6p9l612tpghyR6-WYk5ZSQhBYhQ54mEKlBQ/s320/woolx-logo.png" title="WoolX" width="320" /></a></div>
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<h3>
Overview</h3>
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The Base Camp Hoodie is made from 100% Australian Merino wool. Specifically, 17.5 micron Merino wool at a weight of 160g/m². This is both the finest weave and lightest weight that Woolx offers for their base layers, meaning that it is "soft as cashmere" and intended for either mild temperatures or for layering in cooler climates.<br />
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Although it's a pullover, the hoodie features a half zip (11" zipper) on the front to help you adjust your level of comfort and exposure, or for style. The long sleeves include thumbholes for a little extra hand coverage. My hoodie is black with blue trim, but it is also available in blue with black trim.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYlvYpTh7pHQKyt_mgC1oex_gred4NG2u8Ff-pHXaVGK6H4UZpoGNmJedBjBPdjIkHo3sOiFMyNwuLMxvVoECvJsCDDq6tS9sFXhwdCvSys2rTFmSt9i74ssJ_M0KCIVinls2KUymI2V4/s1600/woolx-base-camp-hoodie-review-2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="woolx-base-camp-hoodie-thumbholes" border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYlvYpTh7pHQKyt_mgC1oex_gred4NG2u8Ff-pHXaVGK6H4UZpoGNmJedBjBPdjIkHo3sOiFMyNwuLMxvVoECvJsCDDq6tS9sFXhwdCvSys2rTFmSt9i74ssJ_M0KCIVinls2KUymI2V4/s400/woolx-base-camp-hoodie-review-2.jpg" title="Woolx Base Camp Hoodie Review" width="400" /></a></td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdEshp2l6jOlU6wriz7udRvVUACepX6zH5TERotDLsppYafh-OWUyBf_yNzSK0ekhpEJNV_DLjCAypSM26iv-uXxUaHAz1TGZdwwYXmkRRr82dQA6Y5NDWBEvIu_-TIGghuwQyE751wAw/s1600/woolx-base-camp-hoodie-review-4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="woolx-base-camp-hoodie-back" border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdEshp2l6jOlU6wriz7udRvVUACepX6zH5TERotDLsppYafh-OWUyBf_yNzSK0ekhpEJNV_DLjCAypSM26iv-uXxUaHAz1TGZdwwYXmkRRr82dQA6Y5NDWBEvIu_-TIGghuwQyE751wAw/s400/woolx-base-camp-hoodie-review-4.jpg" title="Woolx Base Camp Hoodie Review" width="400" /></a></div>
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<h3>
Fit </h3>
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I tried a medium size first, since I usually wear medium shirts. It turned out to be a little too tight in the shoulders for me. I then consulted the chest measurements on Woolx's sizing guide, which put me in a large. Their super-friendly customer service quickly facilitated an exchange and the large fit perfectly. In other words, trust their sizing guide.<br />
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<i>While we're on the subject, here's a bit of advice if you're thinking about buying clothing for your tall skinny friend: on behalf of tall skinny guys everywhere, <b>shirts are measured by width, not length!</b> I can't tell you how often I'm gifted a t-shirt in XXL because people think that's the only size that will fit someone who's 6' 3". It hangs like a bell on me. Okay, back to the review...</i><br />
<i><br /></i>
The hoodie fits snugly enough to feel secure without excess airflow, yet is loose and stretchy enough to feel comfortable when I twist around or swing my arms. The hood and thumbholes are also comfortable without feeling like the material is being stretched too much, even on my long frame.<br />
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And while it's made of wool, Woolx claims you don't have to worry about this hoodie shrinking in a washer or dryer (turn it inside out and dry on low heat). I can verify that, as I've washed mine several times and it still fits the same.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikcSRkpkd7IVb2I6Arw7AFF6_2wPEOcfNRxb4lB44_EUGfsZLQi0jUTE-tN6agfZhL_uXqEFcqJo4eIaRt_3UlC0hGv9XZ5okSMGGg1v5pYHL6txUeVncBmdgq7Vk418DLMm4iLMKWEjE/s1600/woolx-base-camp-hoodie-review-6.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="woolx-base-camp-hoodie-hood" border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikcSRkpkd7IVb2I6Arw7AFF6_2wPEOcfNRxb4lB44_EUGfsZLQi0jUTE-tN6agfZhL_uXqEFcqJo4eIaRt_3UlC0hGv9XZ5okSMGGg1v5pYHL6txUeVncBmdgq7Vk418DLMm4iLMKWEjE/s400/woolx-base-camp-hoodie-review-6.jpg" title="Woolx Base Camp Hoodie Review" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i style="font-size: 12.8px;">Hood up... and my Rocky impression. Don't I look tough?</i></td></tr>
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<h3>
Feel</h3>
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Now, if you hear <i>wool</i> and think, "isn't that itchy?" then you've probably never worn Merino wool before. Merinos are known for having some of the finest and softest wool of any sheep. It's not itchy at all, especially if woven as finely as this hoodie. On the contrary, it's incredibly soft and cozy. Even after a long run I never felt any irritation.<br />
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While I've had a proud supply of Merino socks over the years, this was my first experience wearing it as a base layer. I've always worn synthetic base layers for cold athletic activity and I have to admit the all-natural Woolx hoodie puts them all to shame. There's something nice about having a natural fabric against your skin, as opposed to polyester. I wouldn't mind wearing it all day long.<br />
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<h3>
Performance</h3>
<br />
Here's what really matters. The hoodie may be a nice layer for camping or hiking, but how well does it keep me warm and dry on a sweaty run?<br />
<br />
Quite a bit, it turns out.<br />
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I started wearing this layer as my only shirt in the last week of September, when temperatures here were hitting 60-ish Fahrenheit. It felt good, and I was able to run over an hour without feeling any sweat pressed against me. It also made me realize that I could have worn this layer on warmer summer days without overheating. That's one of the really great features of Merino wool—it naturally wicks moisture away from the body to help you feel cool and dry in the summer, but warm and dry in the winter (for sciency folks out there, this happens because the keratin fibers are hydrophobic at one end and hydrophilic at the other).<br />
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For the better part of October, I was fine wearing this hoodie as my only top. It quickly became my go-to favorite. As the month came to an end and temps dropped to the mid-40s, I found I needed a little more. If there wasn't much wind or rain, wearing the hoodie over another shirt was sometimes enough, though I prefer to have it against my skin (it is a <i>base </i>layer, after all). I found it preferable to just wear either a ventilated rain shell or a thicker running jacket over it, the former for moderately cold and/or rainy days and the latter for more intense chills. I suspect I'll end up wearing them all together as winter rolls in with our famous Oregon rainy season, which I've already done once this week. It worked very well; the extra layers kept me warm enough and my cozy Merino base kept me dry.<br />
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It's worth noting that this Base Camp Hoodie is part of Woolx's lightweight collection. They also offer midweight (230g/m²) and heavyweight (400g/m²) base layer options for colder climates. Since my western Oregon winters rarely dip below freezing I think I'll be happy running in this hoodie year-round. If I were to take a ski trip to our snowy mountains then I may want something heavier. Even then, I usually prefer to add more layers that I can remove as needed rather than get stuck with a layer that's too warm and can leave me overheated—especially if I know I'm going to be active and working up a sweat.<br />
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Whatever the case, my priority is that whatever lies against my skin must stay dry without irritation, and this hoodie certainly does the trick.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLbsgi9B-BKMB-KRuesiHcr6FgxmeLuhMdV-z5vF0Ot1sPpMurIRI2p8F8vMfp-ceHiyvNNvX7PLPMN9G4udrndXnRQr4Q-KVFNyaXIBVKko58tcNxUNs8gx9cFk-qk7PZP3vuX8v9ZZk/s1600/woolx-base-camp-hoodie-review-3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="woolx-base-camp-hoodie-running-stance" border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLbsgi9B-BKMB-KRuesiHcr6FgxmeLuhMdV-z5vF0Ot1sPpMurIRI2p8F8vMfp-ceHiyvNNvX7PLPMN9G4udrndXnRQr4Q-KVFNyaXIBVKko58tcNxUNs8gx9cFk-qk7PZP3vuX8v9ZZk/s400/woolx-base-camp-hoodie-review-3.jpg" title="Woolx Base Camp Hoodie Review" width="400" /></a></div>
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<h3>
Overview</h3>
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I'm very happy with the <a href="http://www.woolx.com/woolx-x305-base-camp-hooded-sweatshirt.html" target="_blank">Base Camp Hoodie</a>. I even like the colors (heck, they compliment my blue/black running shorts). It's comfortable, warm and dry for mild climates and can be layered for anything cooler. I also love that it's all-natural, aside from the zipper. You'll be hard-pressed to find another base layer made of this quality.<br />
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The only con I could find is that the hoodie is made in China. I prefer products made domestically, but I know this is rare and not practical for many companies. While it's a big perk to find American-made gear, it's not a dealbreaker for me. Some people may find the $95 price point a little steep, but for such a finely made Merino wool product I think it's worth every cent.<br />
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Woolx definitely got my attention with this hoodie. I'm now looking forward to checking out their other Merino gear options.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinxKSP_ZhcSJrim00055B7WJ4-JXKlSUBlDXWW08ZVN7mOtK3imhBkFIX5X1h9vi-0PeskHOW5THUpfbrQiues6nrQKkA39fqjxn4VKnq3e2r7qBlD7vZA3E_lfH8meyo6vfuHusDt8fs/s1600/woolx-base-camp-hoodie-review-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="woolx-base-camp-hoodie-fall-leaves" border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinxKSP_ZhcSJrim00055B7WJ4-JXKlSUBlDXWW08ZVN7mOtK3imhBkFIX5X1h9vi-0PeskHOW5THUpfbrQiues6nrQKkA39fqjxn4VKnq3e2r7qBlD7vZA3E_lfH8meyo6vfuHusDt8fs/s400/woolx-base-camp-hoodie-review-1.jpg" title="Woolx Base Camp Hoodie Review" width="400" /></a></div>
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<i>I was not paid for this review. All opinions are my own.</i></div>
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Martin Karlhttp://www.blogger.com/profile/00761746884688669520noreply@blogger.com0tag:blogger.com,1999:blog-7463314721902072066.post-41346843737317098692015-10-22T12:09:00.002-07:002015-11-22T22:43:22.050-08:00Finding the Best Heart Rate Monitor for Maffetone Method: Polar FT7 vs. Mio Alpha (Review)<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibDngqyZbH5CioRxHjM2IUFe8QpN-QZUogDjWEt-Tv-Ebdboa6U7LLUNXLm8_ykRJ5UGqYAq4bZcauTICy66NAkFm1yt0w32WUWBnLOf6o0qgNqp1cVIhM5funLdY7GqUwk3uGLS-s0M8/s1600/best-heart-rate-monitor-maffetone-method.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Comparing Heart Rate Monitors for Maffetone Training" border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibDngqyZbH5CioRxHjM2IUFe8QpN-QZUogDjWEt-Tv-Ebdboa6U7LLUNXLm8_ykRJ5UGqYAq4bZcauTICy66NAkFm1yt0w32WUWBnLOf6o0qgNqp1cVIhM5funLdY7GqUwk3uGLS-s0M8/s640/best-heart-rate-monitor-maffetone-method.jpg" title="Finding the Best Heart Rate Monitor for Maffetone Method: Polar FT7 vs. Mio Alpha (Review)" width="640" /></a></div>
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I admit, I've never been a fan of wearing gadgets on the run. Running for me is a mindful, meditative zen-like experience that lifts my mood and settles my thoughts. I prefer not to have any digital distractions reduce that effect. I don't even listen to music on the run, which I've heard is unbearable for some folks.<br />
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Nonetheless, if you want to train with the Maffetone Method—and I do—then a heart rate monitor (HRM) is a must, especially in the early stages. There are plenty of monitors on the market right now, so I thought I would have no trouble picking one up and hitting the road. That turned out to be more difficult than I thought.<br />
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The biggest problem I encountered was that most HRMs boast far more features than I needed, such as GPS, calorie counting, cadence tracking, altimeters, fitness plans and the ability to sync data and charts with other devices. That's all well and good, and I'm sure very appealing to some people, but none of those features are the reason I want a monitor. I need it to do two things, and ONLY two things:<br />
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<li>Track my heart rate accurately in real time.</li>
<li>Notify me, simply and clearly, the second I move out of my target heart rate zone.</li>
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That's it.</div>
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The good news is that this eliminates many of the more expensive monitors on the market because their price is usually based on qualities I don't need. The bad news is that it's hard to find reviews for these two simple tasks because most people seem to only care about how many bells and whistles you can cram into a device. I can't believe how many fancy monitors didn't even include an alarm for exceeding your max heart rate—the only feature I really wanted!</div>
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Fortunately, I found a couple that get the job done. If you're starting on MAF training, then hopefully I'll save you some of the time and frustration I encountered. Before you dive into it, I have a word of caution...</div>
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<i>Beware of monitors that only measure heart rate from your wrist or finger!</i></div>
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Yes, this includes both your FitBit and the finger sensor on your shiny new smartphone, as well as most devices marketed as "24/7 Activity Trackers." These tools work very well measuring your <i>resting </i>heart rate, but as soon as you start moving the accuracy goes out the window (<a href="http://www.wareable.com/fitness-trackers/heart-rate-monitor-accurate-comparison-wrist" target="_blank">see the research here</a>). Most likely, you'll need to wear a chest strap. Some newer technologies claim to measure your active heart rate accurately without one, and I'll be reviewing one of these devices below, but keep in mind that this is still the exception.</div>
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On to the Reviews...</h3>
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I've been testing two heart rate monitors over the past few weeks: the <b>Polar FT7</b> and the <b>Mio Alpha</b>. If you're savvy to the world of running technology then you'll know that neither of these is the latest model on the market, though both are still manufactured and easy to find. That's fine with me because the newer devices I considered fell into the category of "more expensive because of stuff I don't need." To be clear, I'm not reviewing these monitors for their overall potential use in all fitness activities, only on how they work for keeping me in my target zone for Maffetone training. As far as I can tell, the FT7 and Alpha both use the same heart monitoring technology as their respective Polar and Mio upgrades.</div>
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Also, for the sake of convenience I'm using the term "watch" to describe the wrist devices, even though I'm sure both manufacturers would gawk at that term. They seem to prefer "training computer."</div>
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Out of the Box</h3>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2sO5aZeTNK33BVo6jylh4x_owHUkio0rhHat5-gnSZDpIeY-ldZzuSkiDsHBw_VTgPX-ikewxfUStk_3o8_ToTl3KnJ37sbwQtG7YLx0iZSwVNXOpXKVmUEWz9MwnbNyYmY3hnUIw8uY/s1600/Polar-FT7-Box.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2sO5aZeTNK33BVo6jylh4x_owHUkio0rhHat5-gnSZDpIeY-ldZzuSkiDsHBw_VTgPX-ikewxfUStk_3o8_ToTl3KnJ37sbwQtG7YLx0iZSwVNXOpXKVmUEWz9MwnbNyYmY3hnUIw8uY/s640/Polar-FT7-Box.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Polar FT7 Heart Rate Monitor Bundled with H1 Sensor and Chest Strap</i></td></tr>
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The Polar FT7 is one of the more popular and inexpensive heart rate monitors on the market ($89.95 at time of writing). It comes in several pieces and is very much what I expect a HRM to look like: a watch, a chest strap and their H1 heart sensor computer that clicks into said strap. An additional Polar FlowLink transfer unit can be purchased to sync data with other devices, but I had no interest in it. If you're really interested in tracking data, Polar's similar H7 sensor will work with the FT7 watch and also sync with most Bluetooth 4.0 phones—basically the same sensor with a Bluetooth chip added.</div>
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I always thought chest strap monitors just measured vibrations of your heart beating, but according to Polar the FT7 sensor is a bit more advanced than that:</div>
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<i>It detects... the electric signal of the heart, at the accuracy and reliability of the electrocardiogram (ECG)."</i></blockquote>
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It didn't take long to figure out how everything worked together. Once I had the strap around my chest and the sensor clicked-in, I used the 4 tiny buttons to go through the settings on the watch and set my weight, height, age, sex, max heart rate and upper limit heart rate. Max heart rate is your BPM at maximum exertion, usually told to you by a doctor, and upper limit heart rate is the number you want to stay under while running. Some heart rate training programs use max heart rate to calculate your aerobic zone, but Maffetone's method only uses your age and training history. Obviously, I'm only concerned with the upper limit heart rate and consider the rest of the data settings to be virtually useless.</div>
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When everything is set, pushing a button on the watch syncs it with the sensor on your chest. As long as the watch is within a couple feet of the sensor and the chest strap is <i>wet</i> (more on that later), it only takes a few seconds to connect. The watch then shows real time beats-per-minute (BPM) in small digits. One more push of the button officially starts the watch's activity tracking, which then displays BPM in nice big numbers and enables the alarm that signals when the upper limit heart rate is exceeded. Good to go!<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXdkrAdTgFMUwRUwfluGDplF12qXZna3CY-K8eF3W5-j7bI8H-GwsnUquGs4_q3x6MCh_SBbmiQdYivKzLg2WgpcFkzBZR31PGtbON1TADK4xyKVIS_tTwimPdjWG4TKdgCE3karOssTU/s1600/Mio-Alpha-Box.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXdkrAdTgFMUwRUwfluGDplF12qXZna3CY-K8eF3W5-j7bI8H-GwsnUquGs4_q3x6MCh_SBbmiQdYivKzLg2WgpcFkzBZR31PGtbON1TADK4xyKVIS_tTwimPdjWG4TKdgCE3karOssTU/s640/Mio-Alpha-Box.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Mio Alpha Heart Rate Monitor with Charging Cable</i></td></tr>
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The Mio Alpha, which retails for $139.00, is much simpler because it doesn't use a chest strap. This is one of the newer devices that claims to accurately measure active heart rate from the wrist alone. The folks at Mio explain it like this:</div>
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<i>The electro-optical cell in our heart rate sensor 'senses' the volume of blood under your skin. From there, sophisticated algorithms are applied so that your heart’s true rhythm can be detected."</i></blockquote>
Blah blah blah. In short: no chest strap. The only gear in the box is the wrist unit and a USB charging cable. For you tracking junkies, it will sync with most Bluetooth phones without the need for any additional cables<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbp7bKw3dJ0dkSFtX0YOm_5ojo643kbeL_DWeW3rJPXA4xzHVQeILQ4Uy9RfMIA0vhiAYja2aSH8jrk1EI7f6FAFANobxV-_r3nn_7ujVLxZ80XyMKJ2J_9Dp29GqCFlkOTLkPEGzvvng/s1600/Mio-Alpha-Sensor.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbp7bKw3dJ0dkSFtX0YOm_5ojo643kbeL_DWeW3rJPXA4xzHVQeILQ4Uy9RfMIA0vhiAYja2aSH8jrk1EI7f6FAFANobxV-_r3nn_7ujVLxZ80XyMKJ2J_9Dp29GqCFlkOTLkPEGzvvng/s640/Mio-Alpha-Sensor.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Light sensor on the underside of the Mio Alpha</i></td></tr>
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When charged, the setup is incredibly easy with only minimal settings. I just had to strap it around my wrist and use the 2 buttons (yes, that's 2 less than the FT7) to set upper AND lower heart rate limits, because this device will set off an alarm when I either exceed or fall below my target zone. Like the FT7, you push a button and wait a few seconds for it to pick up and display your heart rate, then push the button again to start the activity tracker and enable the alarms.<br />
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One minor difference from the FT7 is that the Alpha's BPM are displayed in nice big digits in both phases, before and after the official activity tracking. I didn't think that was a big deal at first, but I found it useful for checking my rate during warm-ups when I didn't want the alarm going off for being below my target range. Then again, the FT7 doesn't have a lower range alarm, so it could be in activity mode during warm-ups with the same effect.<br />
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Both devices can be used in water. Both have stopwatch features that automatically track how long you're in your activity zone. Both give you data at the end, including average heart rate for the activity period. Only the FT7 comes with a light for running in the dark, though it's a tiny button that's hard to turn on and doesn't stay on for long. I found my night running headlamp to be a better solution for both monitors. From pictures, the Alpha display may look like it would be luminescent in the dark, but it is actually invisible at night.</div>
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<h3>
Comfort</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL1WHQnFiSsLcWZqPljcVLqGRnFCGs2fGr8twiP8ymnkCtOO2arbI7moe0W_pGAd-GIqR27baN9tvjD7g86mCaiq0TrztbsQCIaqfzJMvb1nAJDBkuq7IoqaEh0Z4fzF0FA87gTZEgCeU/s1600/polar-ft7-heart-rate-montor.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL1WHQnFiSsLcWZqPljcVLqGRnFCGs2fGr8twiP8ymnkCtOO2arbI7moe0W_pGAd-GIqR27baN9tvjD7g86mCaiq0TrztbsQCIaqfzJMvb1nAJDBkuq7IoqaEh0Z4fzF0FA87gTZEgCeU/s640/polar-ft7-heart-rate-montor.jpg" width="640" /></a></div>
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Since I'm not a fan of gadgets or extra gear to start with, I was skeptical about running with a chest strap. I have to admit, though, the strap holding the FT7's sensor is much more comfortable than I expected. I never felt my breathing was impaired, there was no itching or chaffing, it never slipped or had to be readjusted and since it's so lightweight it was easy to forget about.<br />
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As far as the watch goes, I was annoyed with the need to constantly check my wrist—an issue with all wrist HRM displays. This happens constantly in the early stages of Maffetone training when staying within a target heart rate zone is most challenging, to put it mildly. I finally decided it was easier to take the watch off my wrist and carry it in my hand while I ran (as shown in above photo). This way, I can just glance my eyes down from time to time to check my BPM, as opposed to turning my wrist over and tilting my head. That may not sound like much of an inconvenience, but after doing it a few hundred times you may change your mind.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiULSFF4E8lXnWxrKcKPWd0zMxDnM0ykCliFsRDz4X04QpYeYjB5ayBxRG5cnwOl6Mm3bFd4_X55hq4RZteKKYFQf6WPRoXYxcvxlBeXnHWHWSsNpspyQHeNJBOP8Inug-gmzCcIbkOMJo/s1600/mio-alpha-heart-rate-monitor.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiULSFF4E8lXnWxrKcKPWd0zMxDnM0ykCliFsRDz4X04QpYeYjB5ayBxRG5cnwOl6Mm3bFd4_X55hq4RZteKKYFQf6WPRoXYxcvxlBeXnHWHWSsNpspyQHeNJBOP8Inug-gmzCcIbkOMJo/s640/mio-alpha-heart-rate-monitor.jpg" width="640" /></a></div>
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As comfortable as the FT7 strap may be, it doesn't beat not wearing a strap at all. This was definitely a big point for the Alpha. Over time, I really grew to appreciate how quickly I could clasp it on and get out the door.<br />
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The benefit of no chest strap, however, is somewhat offset by the need to keep the Alpha on my wrist. It has to be positioned properly to keep tracking my heart, so there was no option to hold it in my hand and check my BPM with a simple glance down like I did with the FT7. That means I'm back to wrist turning and head tilting... over and over and over. Fortunately, the display is nice and big.</div>
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Accuracy</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgBx6R-4SiifOOG9KDz8NCCreIM9RdgXW6Bd-JrYB3qHROIafS4zptxIOCo1kBn2qwwZZQyTW4XDIifH5shMtp1jaXLOkAuhchvPWpFS9Lz9D6lFa8U4ZYTWBKOHlEnEFQw7BeZk-Cmf8/s1600/heart-rate-tracking.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgBx6R-4SiifOOG9KDz8NCCreIM9RdgXW6Bd-JrYB3qHROIafS4zptxIOCo1kBn2qwwZZQyTW4XDIifH5shMtp1jaXLOkAuhchvPWpFS9Lz9D6lFa8U4ZYTWBKOHlEnEFQw7BeZk-Cmf8/s640/heart-rate-tracking.jpg" width="640" /></a></div>
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Now we're getting into the important stuff, and #1 on my must-have list shown above. After all, what's the point of spending big bucks on a heart rate monitor if it doesn't give an accurate reading?</div>
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I'm happy to say that both the FT7 and the Alpha appeared to excel in this category. I say "appeared" because I haven't tested them against an EKG under a doctor's supervision, which is the only way to know with 100% certainty. What I did do is test them against each other by using both devices simultaneously on several runs. I also compared them to a heart rate monitor built into a stationary bike at my local gym. <i>When I had a steady reading</i>, all monitors were within 2-3 beats of each other, usually less. I consider that to be pretty darn good. Honestly, I had already read enough reviews of the FT7 to have confidence in it's accuracy (Polar is, after all, one of the leading manufacturers of HRMs for athletic activity). My skepticism really only concerned the Mio Alpha's new wrist-only technology, and I'm now convinced they live up to their claims. I wish I could show overlapping comparison graphs of both monitors, but since I opted for simple, non-syncing solutions and would need to run with 2 smartphones to do it, you'll have to take my word for it.</div>
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That's not the end of the story, though. Like I said, both monitors were in sync <i>when I had a steady reading</i>, and that turned out to be an annoying issue. Surprising to me, it was the FT7 with the traditional chest strap that had problems.</div>
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For starters, the strap must be wet for it to read properly. Remember, the chest sensor works by measuring the electric signal from your heart. It needs a good connection to do this, and that means a wet connection. Polar recommends running water over the strap before putting it on and attaching the sensor. I didn't mind that in the summer, but as autumn moved in I really hated putting a cold wet strap around my chest before stepping outside on a chilly morning.<br />
<br />
Here's Polar's official tutorial video:<br />
<br />
<div style="text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/dz3iWZ9P6LA?rel=0" width="560"></iframe>
</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<i>No, there's nothing wrong with your sound settings. It's just weirdly silent.</i></div>
<br />
Sweat also seems to play a beneficial role in getting a good reading, albeit a somewhat gross one. On hot days, when I'd start sweating early on a run I rarely had any drop in my connection. On colder dry days, however, the strap would often dry out during my warm-up before I could work up a sweat. When that happened, the monitor would often jump directly from 117 BPM to 194 BPM and just hang there for a while even if I stopped and stood still. Sometimes this interrupted my workout and frustrated me so much that I was tempted to chuck it into the woods.</div>
<div>
<br /></div>
<div>
Once I'd get warmed up and perspire a bit the crazy BPM jumps stopped and the monitor kept at a steady rate, though "hangs" seem to be a frequent issue, especially in cooler temperatures. For example, if I exceed my upper limit and hear the alarm go off I'll slow down to a walk, but the FT7 will stay on the same high number for several seconds while the Alpha counts down. Then, the FT7 instantly jumps down 8 BPM and meets the Alpha's reading. In this regard, I find the Alpha quicker to respond with real-time data while my heart rate slows down, and therefore a better reference for when I should pick up speed again. Those FT7 "hangs" would result in allowing my rate to dip unnecessarily low and sometimes out of my zone.</div>
<div>
<br />
On the other hand, the Alpha always seems to lag a few seconds behind the FT7 when my heart rate increases. Whenever I exceed my upper limit, the FT7 is always the first to tell me. The Alpha doesn't hang in the same way, meaning its display isn't stuck on a number that suddenly jumps up 8 BPM. Instead, the reading is always changing and slowly increases until it catches up with the FT7. It just takes its time doing it. That's frustrating because its easy to end up well above my upper limit before I receive any notification. Setting the upper limit alarm a couple beats lower is an easy solution, though it means I'll hear the alarm more frequently.<br />
<br />
I did have some odd hangs and readings my first time using the Alpha, but I quickly learned I needed to tighten the strap and make sure it was positioned in the right spot below my wrist bone. Once that was done it worked perfectly, and I never had any issues with it sliding around or losing the reading. Mio warns that it you may need to do a little warm up before getting a good reading, and that excessive bending of the wrist may interfere with it, but neither of these issues came up in my experience.<br />
<br /></div>
<div>
So, the FT7 is better for counting up and the Alpha is better for counting down. I didn't expect it, but I have to say I prefer the Alpha for accuracy. Despite the problem with lagging a bit, I decided I like that the numbers keep moving. The FT7 hangs just left me clueless as to where I stood. You may feel differently, but I think slow moving numbers are better than no numbers. I also came to expect the Alpha's lagging and quickly learned to keep my speed at bay when the numbers start to rise.<br />
<br /></div>
<div>
<h3>
Alarms</h3>
</div>
<div>
<br /></div>
<div>
This is #2 on my must-have list. While accuracy is essential, the whole point of wearing a HRM is to notify me when I'm out of my target zone. I want that notification to be simple and clear.</div>
<div>
<br /></div>
<div>
Like I said, the FT7 allows me to set an exact number for my upper limit, and the alarm is supposed to go off as soon as my BPM move above that number. This works... for the most part. Sorry to say I have two issues with this alarm.</div>
<div>
<br /></div>
<div>
Firstly, it often doesn't go off until I've been over the upper limit for several seconds. I assume this is intentional so that it won't be annoying if I exceed the number for only a moment. I don't like it, though, because I often find myself way above my target zone before hearing any signal. This more or less negates the advantage of the FT7 tracking an increasing heart rate so quickly, as described above. After enough late alarms I unconsciously developed a habit of checking the watch constantly rather than depending on getting a timely warning from it. </div>
<div>
<br /></div>
<div>
Secondly, the volume of the FT7 alarm is low and easy to miss. I have to listen closely and keep my ears tuned to the noise to hear it. If there is traffic, lawn mowers or barking dogs nearby then I may not hear it at all—also very frustrating, since that's kind of the whole point.</div>
<div>
<br /></div>
<div>
I'll add that despite these complaints, the FT7 <i>works </i>for my purposes as long as I stay attentive to it. It just isn't the most ideal. I didn't realize that until I got my hands on the Alpha, which totally nailed the alarm system.</div>
<div>
<br /></div>
<div>
Not only is the Alpha quick to alert me anytime I move past my limit, but it uses multiple ways to do it: a light flashes, beeps go off and the display changes.. all with variations depending on the situation.<br />
<br />
I hear a high pitch beep if I'm above my range and a lower pitch if I'm below it. If I'm within 10 beats above or below then I hear one beep repeated every few seconds. If I'm more than 10 beats out of zone, I hear double beeps. Also, a warning light flashes red if I'm above my zone and blue if I'm below it (green when I'm in it). Up or down arrows also appear on the screen when the alarm goes off, but they're not even necessary at that point. The audio alarm is loud, noticeable and pretty hard to miss.</div>
<div>
<br /></div>
<div>
I never thought about needing a warning for getting too far below my target zone before using the Alpha, but I've grown to like it. The biggest challenge with starting out on the Maffetone method is keeping your heart rate under your upper limit, but you also don't want to go more than 10 BPM below it and I've found the extra alarm to be useful.</div>
<div>
<br /></div>
<div>
<h3>
Maintenance</h3>
</div>
<div>
<br /></div>
<div>
Neither of these devices are difficult to care for, though they both require some attention.</div>
<div>
<br /></div>
<div>
Polar recommends washing the FT7 strap after every use. I learned the hard way that keeping it clean also keeps it reading accurately. Plus, it's good to do because the chest strap gets soaked in sweat quickly after a hot run (yuck). They also recommend removing the sensor from the strap to prevent the battery from running down in case there is any residual moisture making a connection.</div>
<div>
<br /></div>
<div>
Fortunately, you can easily replace the batteries on both the FT7 watch and sensor yourself, when needed. Polar claims the watch battery should last 11 months if training 1 hr/day, 7 days/week. The battery on the chest sensor should last through 1500 hours of use.</div>
<div>
<br /></div>
<div>
The Alpha seems to work well whether it's been cleaned or not. Mio recommends washing it regularly with mild soap and water on a regular basis to prevent skin irritation, and they add that both the device and your arm need to dry completely before wearing it again.</div>
<div>
<br /></div>
<div>
As for the Alpha battery, it is rechargeable, but <i>not</i> replaceable. That means that when the battery eventually fails to hold a charge the device will become worthless and you'll have to buy a new one. This is perhaps my biggest disappointment with the Alpha, but it is worth mentioning that Mio claims it will last for 300 charge cycles, which is 5 years if charged weekly. At least that's a long time. To date, I've only had to charge mine once the first day I got it, and I've done at least a dozen runs with it over the past month. The good news is that when the battery does finally wear down, it won't just die on you. Instead, you'll get plenty of warning as you notice it holding a shorter and shorter charge as time goes on. Think of it like your cell phone battery. I'm also guessing that, like a cell phone, by the time it finally becomes unusable there will likely be a better version available.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH4g2Eg4Qjw1q4uBrM_Okyn2UiPEw-GI9Pt_k7jx4zy8lwEHopbyQbbUDPdhzXp2FVL0MdKGaCZS4rDRhPucR4CT8ZtK9UBnqbtyoB6cRA07tBnhVQTnIVfTfP_BNYUr_Odv9TtE5M3rg/s1600/Mio-Alpha-Charging.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH4g2Eg4Qjw1q4uBrM_Okyn2UiPEw-GI9Pt_k7jx4zy8lwEHopbyQbbUDPdhzXp2FVL0MdKGaCZS4rDRhPucR4CT8ZtK9UBnqbtyoB6cRA07tBnhVQTnIVfTfP_BNYUr_Odv9TtE5M3rg/s640/Mio-Alpha-Charging.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Mio Alpha charging</i></td></tr>
</tbody></table>
</div>
<div>
As for the charger, it's very simple: just click the device into it (a magnet holds it in place) and plug into a USB port. That can be a USB wall charger, a car charger or a port on your computer. The one annoyance is that the charging cable is very short, barely 2 inches. Not a problem if you're plugging it into your computer, but inconvenient in a wall plug.</div>
<div>
<br /></div>
<div>
<h3>
Overview</h3>
</div>
<div>
<br /></div>
<div>
Okay, here's the breakdown of the<b> Polar FT7</b>...</div>
<div>
<br /></div>
<div style="padding-left: 30px;">
PROS:</div>
<div>
<ul>
<li>Great price compared to similar HRMs: $89.95.</li>
<li>Accurate tracking, when signal is steady.</li>
<li>Quick notice when heart rate increases.</li>
<li>Chest strap is comfortable and easy to ignore.</li>
<li>Watch can be unstrapped from wrist and held in hand for convenience.</li>
<li>Replaceable batteries.</li>
</ul>
<div style="padding-left: 30px;">
CONS:</div>
</div>
<div>
<ul>
<li>Lots of unnecessary features and settings (others may like this).</li>
<li>Need extra accessory to sync data (not a feature I care about).</li>
<li>Chest strap, while not uncomfortable, is one more inconvenience to deal with.</li>
<li>Drops signal if strap becomes dry.</li>
<li>Real-time monitoring tends to "hang" when heart rate decreases.</li>
<li>Upper limit alarm delays too long before sounding.</li>
<li>No lower heart rate limit alarm.</li>
<li>Alarm is too quiet.</li>
<li>Requires regular cleaning to work properly.</li>
</ul>
<div>
And here's how the<b> Mio Alpha</b> measures...</div>
</div>
<div>
<br /></div>
<div style="padding-left: 30px;">
PROS:</div>
<div>
<ul>
<li>Extremely simple operation and settings for Maffetone training with no unnecessary bells and whistles.</li>
<li>No extra cables/accessories needed to sync with phone (not a feature I care about).</li>
<li>No chest strap necessary!</li>
<li>Accurate real-time tracking with no loss of signal.</li>
<li>Better tracking of decreasing heart rate.</li>
<li>Allows both upper and lower target zone settings.</li>
<li>Simple, hard-to-miss notifications when outside target zone.</li>
<li>Low maintenance, aside from regular charging.</li>
</ul>
<div style="padding-left: 30px;">
CONS:</div>
</div>
<div>
<ul>
<li>Slightly more expensive: $139.00.</li>
<li>Must stay snugly and properly positioned on wrist for accurate reading—no holding in hand for easy glances.</li>
<li>Slower response to increasing heart rate.</li>
<li>Must be charged regularly.</li>
<li>Battery is non-replaceable.</li>
</ul>
</div>
<div>
In the end, the Mio Alpha is the strong favorite for me. I like it better all around, as long as I'm mindful that it will respond a few seconds slower to my increasing heart rate. Setting the upper limit alarm a bit lower solves that problem easily. I'm happy to deal with looking at my wrist over and over for the convenience of leaving behind a cold, wet chest strap on a winter morning.</div>
<div>
<br /></div>
<div>
It's worth mentioning that there are several other heart rate monitors on the market, and more companies seem to be interested in developing monitors that can accurately measure active BPM without a chest strap. I wrote an email to Dr. Phil Maffetone to ask if he had a favorite HRM and received this response from one of his team members:</div>
<blockquote class="tr_bq">
<i>They all have their ups and downs. Personally, I use the Suunto Ambit3 Sapphire with chest-strap HR, and I find myself constantly glancing at my watch to check my HR (which is fine by me). Our upcoming iPhone app will be explicitly designed to optimize HR training, and to pair with a variety of HR monitors, so you have that to look forward to.</i></blockquote>
That Suunto device looks nice, but it retails for $600.00. Personally, that's a few hundred more than I want to pay for a heart rate monitor when there are plenty of cheaper options out there. I also use an Android phone, so I may have to wait a while before Maffetone's app is available for me. Darn.<br />
<br />
If you've used any other heart rate monitors for Maffetone training and found them to work well, then please share!<br />
<br />
<div align="center">
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</iframe>
</div>
Martin Karlhttp://www.blogger.com/profile/00761746884688669520noreply@blogger.com2tag:blogger.com,1999:blog-7463314721902072066.post-11112964880885133012015-10-01T06:00:00.000-07:002015-11-03T00:35:20.811-08:00Training with the Maffetone Method: 7 Tips for Beginners<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoKnR6FatJcVTl3A4qEqOxEEtDzVRQJlbPHNToFlB3RcdVfLobySXpCA8QD4wHZGSI_u5HMYYsZzcvx-pl325IEXstMcfCNx4qeUlQ2-azq1DafoC_ONCjGG5fozm9dJ9ealy6QgOW9LQ/s1600/dear-dr-maffetone.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Training with the Maffetone Method: Tips for Beginners" border="0" height="250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoKnR6FatJcVTl3A4qEqOxEEtDzVRQJlbPHNToFlB3RcdVfLobySXpCA8QD4wHZGSI_u5HMYYsZzcvx-pl325IEXstMcfCNx4qeUlQ2-azq1DafoC_ONCjGG5fozm9dJ9ealy6QgOW9LQ/s400/dear-dr-maffetone.jpg" title="Training with the Maffetone Method: Tips for Beginners" width="400" /></a></div>
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Okay, maybe I can't speak on behalf of the whole wide world, but the increasing popularity of heart rate training and paleo diets suggest a swing in this direction. For me, reading <a href="http://www.tallguyrunning.com/2015/09/book-review-natural-born-heroes-or-why.html" target="_blank">Christopher McDougall's new book </a><i><a href="http://www.tallguyrunning.com/2015/09/book-review-natural-born-heroes-or-why.html" target="_blank">Natural Born Heroes</a> </i>was an eye-opener. That's where I learned that Tim Noakes, guru of carb loading since the 1970s, has now renounced decades of his work to support Dr. Phil Maffetone's method of drawing energy from fat. I'm surprised I haven't heard this news elsewhere in running media because I think it's a big deal. While he's always had a following, the general running community has shunned Maffetone's theories for many years. Now, he seems to be emerging as the Jedi master of endurance training.<br />
<br />
I also feel my own personal remorse for disregarding Maffetone's training guidelines when I <a href="http://www.tallguyrunning.com/2013/10/maffetone-vs-galloway-vs-higdon-how-i.html" target="_blank">selected my first marathon training plan</a> a couple years ago. Had I used the Maffetone Method back then, I very likely would have prevented the overtraining injury that resulted in me dropping out of that marathon. Ironically, my biggest reason for turning him down was that Maffetone's 500-page <i><a href="http://www.amazon.com/gp/product/1616080655/ref=as_li_tf_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1616080655&linkCode=as2&tag=talguyrun-20" target="_blank">Big Book of Endurance Training</a></i> was more than I wanted to take in at a time when I just wanted a simple training plan to follow. Now I'm kicking myself because I realize his method is actually the simplest. You don't need to read the <i>Big Book</i> cover-to-cover to reap the benefits, but it's there as an encyclopedic reference for any question you can throw at Dr. M.<br />
<br />
<h3>
How It Works</h3>
Here's the Maffetone Method in a nutshell:<br />
<br />
1. Calculate your max heart rate BPM (beats per minute) by deducting your age from 180, then adjust as necessary:<br />
<ul>
<li>Recovering from illness or on medication? Subtract 10.</li>
<li>Frequently sick or regressed in training? Subtract 5.</li>
<li>Been training regularly for 2 years without problems? Add 5.</li>
</ul>
2. Use a heart rate monitor while you run to make sure you don't exceed this rate. Stay 0-10 beats below it.<br />
<br />
3. Oh, and make sure you spend about 15 minutes warming up by gradually increasing your heart rate to this max number. Cool down for 15 minutes at the end, too.<br />
<br />
Meals? Eat only meat and green veggies for two weeks (avoid "low fat" like the plague), then re-introduce unrefined carbs after that. You may feel dizzy or lethargic at first when your body can't find sugar for energy, but that will pass as you learn to burn fat for fuel.<br />
<br />
There. That's the gist of it. If you want more detail then check out Maffetone's books or follow his <a href="http://philmaffetone.com/articles/" target="_blank">very informative blog</a>. There's a wealth of information there, but this is literally all you need to know to get started.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisv0rPkmsgMtuauFoekA-ilZvRA3JF9362rvxKHeKwp9HNhLypzI9NuqU_Gx0IIV_FHydYDVdcGGsothZp2d1gYBg2Wgtw7iN2Hok8YLuK2tLZ-7mvwouCVu9t_GrosYbIpA7aUfNxO7c/s1600/maffetone-method-heart-rate-monitor.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Training with the Maffetone Method: Tips for Beginners" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisv0rPkmsgMtuauFoekA-ilZvRA3JF9362rvxKHeKwp9HNhLypzI9NuqU_Gx0IIV_FHydYDVdcGGsothZp2d1gYBg2Wgtw7iN2Hok8YLuK2tLZ-7mvwouCVu9t_GrosYbIpA7aUfNxO7c/s400/maffetone-method-heart-rate-monitor.jpg" title="Training with the Maffetone Method: Tips for Beginners" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>A heart rate monitor is necessary gear, but you're allowed to wear a shirt over it.</i></td></tr>
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<h3>
Starting the Method</h3>
I've been training according to the Maffetone Method for a few weeks now, and the results are starting to show. I bought a heart rate monitor that would beep anytime I exceeded my max rate, and boy did it beep! My first time out, I wanted to scream because it felt like I couldn't run more than a few steps without it going off. It was probably a funny sight, seeing a guy start to run, then stop suddenly and walk 50 feet, then start to run, then stop... over and over.<br />
<br />
I stuck with it though, and was exhilarated to see that after only a couple weeks I could keep up a steady running pace<span style="background-color: #fafafa; color: #333333; font-family: "verdana" , "geneva" , sans-serif; font-size: 12px; line-height: 19.2px;">—</span>albeit a slow one<span style="background-color: #fafafa; color: #333333; font-family: "verdana" , "geneva" , sans-serif; font-size: 12px; line-height: 19.2px;">—</span>without exceeding my max rate. My first constant run happened at a 15-minute mile, then gradually moved down to 14 minutes, then 13ish. Granted, I'm still far off from where I want to be, but I'm happy with the progression.<br />
<br />
It's definitely a humbling experience, and not unlike changing my form to a forefoot strike or recovering from an injury. After years of building up speed and distance, I'm once again (voluntarily) knocked down to running short distances at a snail's pace. There's no chance of me rejoining my running club right now<span style="background-color: #fafafa; color: #333333; font-family: "verdana" , "geneva" , sans-serif; font-size: 12px; line-height: 19.2px;">—</span>they average about 8-minute miles, and what's the point of running with a club if you're all alone miles behind them? They'd probably think I was eaten by a bear.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC-9ApPj-nkCsFXoAfhPblau3EoZLqshNu26_XZLfI65b6zgKV3M-QYERcWk4o95GQtLVgGm4-yKEmtc5OnFOjiqh4_CVuvMej-OT5otZGZHGdtzQlTwJZoE5SZRgTOUSzgeaaqzo80Nw/s1600/alone-in-woods.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Training with the Maffetone Method: Tips for Beginners" border="0" height="281" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC-9ApPj-nkCsFXoAfhPblau3EoZLqshNu26_XZLfI65b6zgKV3M-QYERcWk4o95GQtLVgGm4-yKEmtc5OnFOjiqh4_CVuvMej-OT5otZGZHGdtzQlTwJZoE5SZRgTOUSzgeaaqzo80Nw/s400/alone-in-woods.jpg" title="Training with the Maffetone Method: Tips for Beginners" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Hello? Is anybody there?</i></td></tr>
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<h3>
But Why?</h3>
So is it worth it? I think so, though time will be the ultimate test. Maffetone's fat-burning method isn't just for helping you look good on a beach. Other benefits include increased endurance, increased speed, more energy throughout the day, injury prevention and less inflammation. Sound too good to be true? There are plenty of successful endurance athletes who swear by this method, including 6-time Ironman Triathlon World Champion Mark Allen.<br />
<br />
<h3>
Tips for Maffetone Method Beginners</h3>
Hindsight is 20/20, right? Now that I'm past the beginning hump, I can look back and see everything I wish I knew when I started training with this method. If you're considering starting out with Maffetone then you're in luck because you get to learn from my mistakes:<br />
<br />
<b>1. Be Patient!</b><br />
This should go without saying, but I can't stress it enough. The method works, but it takes time at the beginning before you see progress, and months to see full results. If you're used to stepping out the door and running like the wind then you may agonize over the first few weeks of slowing down. At first, that heart rate monitor will beep every time you settle into an enjoyable pace, and sometimes you'll want to chuck it into the nearest river. Remember that it's worth it in the end, and if you stick with it then you'll likely end up running faster than ever.<br />
<br />
<b>2. Invest in a Good Heart Rate Monitor</b><br />
Note that I said "good," which fortunately is not the same as "the most expensive on the market." Most heart rate monitors come with a lot of bells and whistles that you don't need, such as GPS, pedometers or oodles of charts and data that can be synced with your laptop or phone. Maybe you enjoy all that stuff and that's fine, but all you really need is a very simple device that is (a) accurate in measuring BPM and (b) will somehow notify you when you exceed your max rate. That's it. I'm still on the search for the perfect monitor and I've found a couple that get the job done (reviews coming soon). One word of caution: most of the Fitbits and wrist-only monitors out there are only accurate for calculating your sitting heart rate and are not reliable for monitoring during activity. Chest strap monitors tend to be more accurate for running.<br />
<br />
<b>3. Breathe</b><br />
Regulating your breath will go a long way toward keeping your heart rate under control. It's easy to forget, too, especially if you're focusing on all the different factors of your running form and trying to keep tabs on your heart rate at the same time. Remember that the challenge isn't getting oxygen into your lungs, but into your muscles. Pausing between the inhale and exhale will do wonders for that. Check out my older post on <a href="http://www.tallguyrunning.com/2013/07/minimalist-monday-week-11-does-running.html" target="_blank">optimal running breathing patterns</a> for more info.<br />
<br />
<b>4. Stay Cool</b><br />
This is one I really wish someone told me. At first, I had a terrible time keeping my heart rate under the limit on hot days, but when a cold front hit the neighborhood I noticed it was much easier. I haven't read anything from Maffetone about this, and everyone's body is different, but I've consistently noticed that running in cooler temperatures seems to help keep my heart rate lower. Running in the morning or just before sunset when the temperatures start to cool off helped a lot when I was starting out. Then, after a little training, the hot days became more manageable.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikGjsYQO0YAxMcNniRB3SrtjoUB9ESUMaP3V_8BSHx7UQJnIIgYIAlcXy0Gurq9aunFcuz0h3nVsyLtSUdeRZDxV1Nsmd7KPwTKplrHfxfwOMOiFUEyjvQBYqQ6_RuMzeoa7LU4H-e5d4/s1600/cold-thermometer-window.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Training with the Maffetone Method: Tips for Beginners" border="0" height="250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikGjsYQO0YAxMcNniRB3SrtjoUB9ESUMaP3V_8BSHx7UQJnIIgYIAlcXy0Gurq9aunFcuz0h3nVsyLtSUdeRZDxV1Nsmd7KPwTKplrHfxfwOMOiFUEyjvQBYqQ6_RuMzeoa7LU4H-e5d4/s400/cold-thermometer-window.jpg" title="Training with the Maffetone Method: Tips for Beginners" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Well, it doesn't have to be THAT cold.</i></td></tr>
</tbody></table>
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<b>5. Don't Underestimate Your Buffer Zone</b><br />
You'll figure this out quickly enough, but the sooner, the better. Here's how it works: you're well below your max heart rate so you increase your speed and see the numbers on your monitor start to rise. When you hit your max rate, you stop accelerating and run at a steady pace, but your heart rate keeps going up and your monitor starts beeping. Immediately, you slow down to a walk. After several seconds, your heart rate gradually stops increasing and begins to count down. You wait for it to get a few beats below your max rate and resume running. It seems to stay low so you speed up, only to notice that you're suddenly 10 beats above your max again. Walk. Run. Repeat. This can go on forever. What I'm referring to as the buffer zone is the gap between your current heart rate and your max heart rate, if you're below it. Remember,<i> your heart rate monitor is not a speedometer</i>. This means your heart rate does not change instantly as your speed changes. On the contrary, after a change in speed or incline it can take several seconds before your heart responds. If you're starting to run again from a walk and you're still below your max rate, wait a few moments to see what running at a steady pace will do before you accelerate. And if you do speed up, do it in small increments or you'll drive yourself crazy with all the sudden walking breaks.<br />
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<b>6. Do the Full 15-Minute Warm-Up</b><br />
I confess, I tend to take shortcuts on my running warm-ups. They're boring and I just want to run, so a quick jog around the house, a little dynamic stretching and I'm on the trail in five minutes. I learned the hard way that's not going to cut it with the Maffetone Method, and I have my friend Mikko from Finland to thank for this. I was writing on my Facebook page about how hard it was to keep my heart rate under control and he wrote back asking if I did the full 15-minute warm-up (which McDougall left out of <i>Natural Born Heroes)</i>. Well... no, I hadn't. That's when a bell dinged in my head: about 15 minutes into my runs, my heart rate seemed to stabilize and become easier to control. It didn't take much research into Maffetone's writings to see why he strongly recommends a slow increase from your resting heart rate to your max rate over the course of 15 minutes. According to the good doctor, gradually increasing the flow of blood sent to muscles will help them burn fat better, use oxygen more efficiently and decrease chance of injury. I didn't read anything about warm-ups helping control heart rate so it's possible it's my imagination, but it makes sense to me that this would jive with the blood flow oxygen thing... and I swear it happens. The warm-up can be done by building up from a walk to a slow run, by pedaling on a stationary bike while adding resistance or by any other activity where you can monitor and control the increase. Similarly, reversing the process with a gradual 15-minute cool down is also strongly recommended to avoid shocks to your system.<br />
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There you go. I know I'm still new to the method, but the results are starting to show and I have no intention of giving up anytime soon. I'll let you know how it goes.<br />
<br />
Have you tried the Maffetone Method? Have any good tips of your own? Let me know! <br />
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<i>Photo Copyrights: <a href="http://123rf.com/">123RF.com</a></i><span style="color: #0000ee;"><i><u></u></i></span>Martin Karlhttp://www.blogger.com/profile/00761746884688669520noreply@blogger.com5tag:blogger.com,1999:blog-7463314721902072066.post-82001533302287025932015-09-01T06:00:00.000-07:002015-09-01T10:27:20.555-07:00Book Review: Natural Born Heroes, or "Why Your Gym Workout is All Wrong"<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ7pnH2RyoFwMUqybY9o5d3OeXEoyry94KuzJhAqe7Q-9j3Lmeqh12jSYwwklY2rOuKUQFB0WZ2YeFYTYcpv_cTZ9H_XN00KfoHsQneOlYFq3X_u-tY77EbvsApcOzdDMJlFtxfOxgHhE/s1600/Natural-Born-Heroes-Book.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Book Review: Natural Born Heroes, or "Why Your Gym Workout is All Wrong"" border="0" height="384" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ7pnH2RyoFwMUqybY9o5d3OeXEoyry94KuzJhAqe7Q-9j3Lmeqh12jSYwwklY2rOuKUQFB0WZ2YeFYTYcpv_cTZ9H_XN00KfoHsQneOlYFq3X_u-tY77EbvsApcOzdDMJlFtxfOxgHhE/s640/Natural-Born-Heroes-Book.jpg" title="Book Review: Natural Born Heroes, or "Why Your Gym Workout is All Wrong"" width="640" /></a></div>
<br />
Christopher McDougall is at it again.<br />
<br />
The bestselling author of <i>Born to Run</i> recently released his latest book, <i>Natural Born Heroes</i>. By now, almost everyone—or at least everyone in the running community—associates McDougall's name with the sudden popularity of barefoot running that hit the world six years ago. Bear with me as I take you on a brief flashback to 2009...<br />
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No, McDougall didn't invent barefoot running (people have done it it for thousands of years), and no, he wasn't the first to encourage it (Barefoot Ken Bob has done that since the 1980s), but <i>Born to Run</i> made it <i>real</i>. By "real," I mean the book was accessible, inspirational and made you want to kick off your shoes and run an ultramarthon before finishing the last chapter.<br />
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That was my reaction, anyway. It had a lasting effect on me, too... though it helped that I landed a job at a minimalist shoemaking workshop shortly before reading the book. To this day, I only wear minimalist footwear and I cringe when I hear people claim they need heavily cushioned shoes with high arches to run without pain. Don't even get me started on the issue of the Vibram lawsuit (<a href="http://www.tallguyrunning.com/2014/06/does-vibram-lawsuit-change-anything-not.html" target="_blank">read my rant about it</a> if you're curious).<br />
<br />
I recently sat down to recall my initial reaction to reading <i>Born to Run</i> in an attempt to understand why it had such a profound effect on me, and here's what I came up with: McDougall not only posed an argument to support barefoot running, but showed a way that I, <i>yes I</i>, could excel beyond the limits of what I previously thought possible. Distance running was no longer an elite sport that only the world's most superior athletes could take on after decades of vigorous training and the most expensive, scientifically advanced footwear; it was something that was within <i>my</i> grasp, and the secret was simply to let go of the unnecessary gear and conventional beliefs that told me otherwise. In other words, it was liberating. It was like finding a magic elixir that gave me a super power, and I couldn't wait to show the world what I was capable of doing. Screw that podiatrist who said I've never run without pain and needed orthotics to treat my plantar fasciitis! And yes, I really did show her.<br />
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<h3>
Which brings me to <i>Natural Born Heroes</i>...</h3>
<br />
I was very curious to see how McDougall would follow up his previous bestseller, and at first glance it seemed he was going in a completely different direction. The book's description led me to believe it was little more than a historic account of a World War II mission that intended to honor a band of underrated allied heroes. It turned out to be a lot more than that, in the way that <i>Born to Run</i> was a lot more than just a story of how a race was created in the Mexican dessert.<br />
<br />
The first chapter sets the stage: the year is 1944 and a German general is kidnapped right under the Nazi's noses on one of the most heavily guarded military bases in Europe. The escape route is confounding German investigators, to say the least: they're on a small island surrounded by seemingly impassable cliffs and rocky boulders as far as the eye can see.<br />
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As McDougall embarks on a quest to retrace the kidnapper's steps on the island of Crete and unravel the story behind the caper, he raises a simple question: what makes a hero? What causes a person, who has evolved to prioritize self-preservation above all else, to put one's own life at risk for the purpose of saving another human being? And what is it that transforms a "normal" mild-mannered person into hero material? Many real life heroic examples are given, ranging from Lawrence of Arabia to a short, middle-aged elementary school principle who saved her students by taking down a crazed, muscle-bound machete-wielding army vet using only her bare hands.<br />
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Posted by <a href="https://www.facebook.com/ChrisMcDougallAuthor">Christopher McDougall</a> on <a href="https://www.facebook.com/ChrisMcDougallAuthor/photos/a.101195193270708.1401.101194419937452/900288540028032/?type=1">Tuesday, April 14, 2015</a></blockquote>
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As more questions are answered, more are raised. Nazis invade the island of Crete as a crucial stage in Hitler's plan to dominate Europe. Instead of submitting, the local Cretans emerge as a special breed of resistance fighters who defy the known limits of human will and physical endurance. Meanwhile, jumping to the present day, who are those guys McDougall sees doing parkour in the alley? Are their kong-vaults and running arm jumps new ideas, or could they be the forgotten methods used to traverse the rough Cretan mountains faster than Hitler's most elite stormtroopers? Maybe an evolutionary biologist can shed some light on how these people appear to have more strength with less muscle...<br />
<br />
I really meant it in my opening sentence when I said that McDougall is at it again, because <i>Natural Born Heroes</i> follows, more or less, the same formula as <i>Born to Run</i>. I say that in a positive way. It's McDougall's style of juggling an unconventional theory with scientific evidence, real life examples and an intriguing story to keep you captivated until the end. I personally think it works very well: without the story I'd lose interest and get bored, and without the theory I wouldn't walk away with that liberating feeling of "yes, I can do this to improve my own life!" And yes, I did have that inspirational feeling again. In this case, the theory is for something that goes well beyond your bare feet: primal fitness.<br />
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<h3>
WARNING: Here Come the Spoilers...</h3>
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Nike isn't the bad guy this time, it's Arnold Schwarzenegger. He's the one McDougall blames for distorting the image of what it means to be fit. Instead of developing practical survival skills like jumping and climbing, people are now swarming to gyms to unnaturally target muscles with weight machines. Tear them apart, break them down and juice up on 'roids to get your ripped chest as artificially swelled-up as possible. No, you won't be able to climb through a window to save a child from a burning building like the skinny French guy next door, but your friends will think you look great... and maybe the superficial girls you're trying to impress, too.<br />
<br />
And what about that skinny French guy who's climbing through the window? That would be Erwan Le Corre, founder of MovNat. I jokingly refer to him as the Barefoot Ted of <i>Natural Born Heroes </i>because he plays a simliar role as the guy who went against the grain and figured it out on his own. Erwan's primal fitness method is both practical and accessible because it taps into your natural potential... and it's FUN! Forget about the gym—spend a few afternoons heaving boulders with Erwan and you'll know what it means to be fit.<br />
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<i>Personal aside: I have to admit some bias here because I was already a big fan of Erwan Le Corre. I've posted his MovNat videos on Soft Star Shoe's social media pages for years now, and he contacted me through my job earlier this year, months before I read the book. Bragging time: his whole family wears Soft Star shoes and he recommends them to his MovNat students, including <a href="http://www.softstarshoes.com/live-bare-blog/2015/04/21/ufc-champion-carlos-condit-soft-star-shoes/" target="_blank">UFC champ Carlos Condit</a>. I literally did a double take when I read his name in the book. In all our interactions, Erwan never once mentioned to me that he took Christopher McDougall into the Brazilian rainforest to teach him MovNat techniques.</i></div>
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Oh, by the way, you're eating wrong, too. Carb loading before a long race? That's the elevated heel of running diets. McDougall dives head-first into the old debate between Tim Noakes and Phil Maffetone. Noakes was the guru on carb loading and his publications over the past several decades have set the standard for how runners should fuel their bodies for racing—still held today in virtually every issue of <i>Runner's World </i>magazine. Maffetone's weird low-carb/low-heartrate plan was always the oddball, even though more than a few elite athletes swore it was the secret to fat-burning, injury prevention and endless energy. But guess what? It turns out Maffetone was right all along, and even Noakes admits that now! Yes, there's a strong push for what is now known as the paleo diet.<br />
<br />
If the Tarahumara knew you didn't need Hokas to run painlessly, the Cretans knew you didn't need gym weights and sugar to be in better shape than... well, everyone else in Europe. Jumping back to the 1940s, these lessons were learned by freedom fighters Xan Fielding, Patrick "Paddy" Leigh Fermor and George Psychoundakis (dare I say it, the Caballo Blancos of this story). They're the ones who learned from the locals and challenged the Nazi's image of impenetrable strength with a zany kidnapping plan.<br />
<br />
And that's where the book comes together. It's not just the story of an against-all-odds WWII mission,. It's also not just an argument that you could be in better shape if you climbed a tree instead of going to the gym (and ate more steak and less doughnuts). What it is, in the end, is a meshing of the two that puts you in the place of the story's heroes. <i>You </i>can put these ideas into practice, <i>you </i>can be a hero when the time comes and <i>you </i>can be the one who breaks conventions and transcends expectations. And it's easier than you think.<br />
<br />
There's that magic elixir again. There's that liberating feeling of "yeah, I can really do it" and prove a few more doctors wrong—not that I have any more to contest. Walls are broken down and I can't wait to see what my body can really do.<br />
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.<a href="https://twitter.com/cyclocrossgal">@cyclocrossgal</a> Just for you, Kirsten: <a href="http://t.co/CMOIHZ7AQI">pic.twitter.com/CMOIHZ7AQI</a></div>
— ChristopherMcDougall (@McDougallChris) <a href="https://twitter.com/McDougallChris/status/590948343255269376">April 22, 2015</a></blockquote>
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Obviously, I enjoyed this book and I give it two big thumbs up. I doubt it will have the impact of <i>Born to Run</i>, largely because these ideas aren't as revolutionary to the mainstream as barefoot running was in 2009. The popularity of CrossFit has already eased the concept of functional primal fitness into pop culture, and the paleo/Banting/Atkins/ketogenic/low-carb/low-glycemic diet—as shown by its many names—has also been around for a while. Paleo crossfitters certainly won't find anything shocking within these pages. Also, the book isn't as concise as <i>Born to Run</i>, and here's where I come to my two major criticisms:<br />
<ol>
<li>The war story was hard for me to follow, largely due to the extensive list of characters. I found it fascinating, but there were a lot of jumps in the timeline and I had difficulty keeping tabs on who was who, who trained who, and who was actually part of the mission versus who wasn't even on the island. I suppose this was necessary for an accurate historical telling of events, but sometimes it felt like trying to follow the characters of a Russian novel without knowing all their nicknames.</li>
<li>The theme of the book seemed to change, leaving my concept of where it was going to feel lost and confused. That initial question of "what, internally, turns someone into a hero?" is apparently forgotten halfway through the story and is replaced with "how do you really get into great physical shape?" While I like where it ended up, I felt I finished a different book than I started. Later, I put together the connection McDougall was making, that health leads to heroism and heroism leads to health. I just feel it was a scattered, side-stepping dance to get there.</li>
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Nonetheless, I found the book very inspiring and it's already having an impact on my life. Ever since I read it, I've steered clear of the gym and spent more time exercising outdoors, even connecting with a nearby MovNat instructor. I bought a heart rate monitor and now follow the Maffetone Method for my runs. I was already trying a paleo diet, though with regular cheat days, and I'm now taking it more seriously. But you'll hear more about all of that in future posts.</div>
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For now, go find <i>Natural Born Heroes</i>. It's a good read.<br />
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<i>Note: this is not a sponsored review. I bought my own copy of the book and all thoughts and opinions stated here are purely my own.</i></div>
Martin Karlhttp://www.blogger.com/profile/00761746884688669520noreply@blogger.com0tag:blogger.com,1999:blog-7463314721902072066.post-53353986980021894672015-08-18T06:00:00.000-07:002015-08-18T06:00:03.543-07:00Beaches Don't Lie! 3 Secrets Sand Reveals About Your Running Form<div class="separator" style="clear: both; text-align: center;">
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It's been a busy summer for me here in Oregon, and I'm sorry to say I haven't been updating my blog as much as I would have liked. There's a reason for that... I've been spending so much time bicycling, swimming and surfing that my running has taken a back seat in my priorities. I know, not a good situation since I want to keep improving my running and prepare for future races.<br />
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There's another reason, too: I'm a bit paranoid about my ITBS coming back. Every time I thought I kicked it, that familiar sharp pain on the side of my knee would eventually return whenever I tried to increase my distance past the 2-mile mark. That's very humbling, but also very frustrating, considering that 2 miles used to be my warm-up before a "real" run. I miss my long runs a lot, but it's very hard to keep holding on to hope that is consistently dashed.<br />
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Nonetheless, I'm not giving up... just spending more time doing activities that are both fun and good for crosstraining. I'm happy to say that my regimen of strength training exercises, along with dynamic stretching and massaging, seem to finally be doing the trick. I don't want to set myself up for another letdown so I'm keeping the mileage low for now. Fingers crossed...<br />
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But enough about that. This is a post about SAND.<br />
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Way back in the early 2010s, when barefoot running was a new craze, I heard people say that running on a beach was a great way to examine your footstrike. It always seemed unnecessary to me because <i>why on earth wouldn't you know how your foot was striking?</i><br />
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Well, as I've mentioned in past posts, I was shocked last year when a physical therapist examined my running form and told me I had a slight heel strike on my left foot only. I envisioned both of my feet landing forefoot and I would have sworn under oath that was the case. It was hard to believe, but he recorded footage of me on a treadmill and played it back in slow motion. Sure enough, it was my left heel that touched ground first (my right foot was a midfoot strike, which was okay, but still unexpected since I thought it was landing on forefoot, too). I was actually in position for a forefoot or midfoot strike the moment before touchdown, which may explain why I thought I landed that way, but at the last second my left heel came into place... every single time.<br />
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My PT also pointed out that while my right foot stayed straight and pointed forward as I ran, my left toes tended to swing out to the side. He said that wasn't a major concern, but would be nice to fix as it could lead to an alignment injury in the future.<br />
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The good news is that these issues were easy enough to fix. I simply had to focus on changing my foot's strike and orientation as I ran, occasionally looking down to make sure both of my feet were straight forward. I had to trick my brain a bit for the latter because it really felt like my left foot was pointed <i>inward</i> when it was actually straight—chalk ;it up to years of repetition and muscle memory. There were definitely a tendency to slide back into old habits, but I kept my mind at it and after two weeks the PT confirmed that I looked 100% better.<br />
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Which raises the question: how well do you know the pattern your feet take while you run? Are you sure you're landing on your forefoot or heel? I mean, are you <i>really</i> sure? And do you know you're not putting excess strain on your legs or hips because your'e off balance? I never would have guessed I was guilty of any of these if a running expert didn't tell me. Of course, I could have learned it all for free if I just took a barefoot run down a sandy beach.<br />
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Sand with the right consistency—not too dry and not too wet—will leave a near-perfect imprint of your feet as you dash across it. Backtrack to examine your tracks and here are three valuable insights they can reveal:<br />
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<ol>
<li><b>Footstrike</b>: Is the heel or forefoot of the imprint deepest? Then that's where you're striking first. If the impressions of both the heels and balls of your feet seem well-balanced then you're a midfoot striker. Don't make my mistake of taking this for granted and assuming you already know!</li>
<li><b>Foot Direction</b>: Are footprints from both of your feet pointing forward? Again, don't take this for granted. It's easy for your mind to trick you into thinking your feet are parallel when they actually look like they're trying to run away from each other.</li>
<li><b>Lightness</b>: How light-footed are you? Is the sand around your toes distorted, messed up and tossed around so badly that it doesn't look like a human foot? You're probably putting too much pressure down on your liftoff (assuming the sand consistency is just right--if the back of the foot leaves a clean imprint then it's probably right, but if the back is also distorted then the sand may be too dry to tell). Lifting your feet off the ground should be a light process. Remember, you move forward by <i>leaning </i>forward and letting gravity do the work, not by pushing yourself forward with your feet. I think this is also the secret to David Carradine's rice paper challenge from <i>Kung Fu</i>:</li>
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I recently found myself barefoot on one of Oregon's beautiful beaches while some friends showed me how to dig for clams. I suddenly realized what a perfect opportunity I had to experiment and decided to take advantage of it. I began running back and forth along the shoreline, testing to find the right balance of wetness for a good impression and intentionally changing my form, footstrike and speed to see what a difference it made. I'm pretty sure anyone watching thought I was insane, including my friends, but it was worth it. Once I found the right consistency for the sand I could see every nuance of my changes captured in the ground. Here are some photos I took:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidjn0bmUI6PUUPtcP7RqhqkfZwuro42axHvXa6LET0XOp7pTDFH-D3Js-P5mIar9GQmqI_ZpxrmkF5Iouj4E63Qt6nAAC-SzcT_DoE8bXtl3XEIIt_A4pDwmlNM1Ewrr3m5W7D4d_lz-c/s1600/footstrike-sand-barefoot-500.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="350" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidjn0bmUI6PUUPtcP7RqhqkfZwuro42axHvXa6LET0XOp7pTDFH-D3Js-P5mIar9GQmqI_ZpxrmkF5Iouj4E63Qt6nAAC-SzcT_DoE8bXtl3XEIIt_A4pDwmlNM1Ewrr3m5W7D4d_lz-c/s640/footstrike-sand-barefoot-500.jpg" width="640" /></a></div>
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Now before you argue, I concede that yes, running on sand can have its drawbacks. If it's too dry, you sink into it and your form goes out of whack trying to stay light and smooth. Wet sand is certainly easier, but tilted at an angle next to the water's edge (if it was flat then it would be underwater). Running on a tilted surface for prolonged distances is a common cause for injuries related to alignment issues, with ITBS topping the list. But try it for a few short jaunts and it can tell you worlds about your form.<br />
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It reminded me of reading stories about expert trackers who can look at a muddled footprint and tell you immediately how heavy, tall, sick or old it's creator would have been. Fortunately, you don't need such intense survival skills to keep running injuries at bay—just a little common sense.</div>
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<i><span style="font-size: xx-small;">Image Copyrights: <a href="http://www.123rf.com/">123RF Stock Photo</a></span></i>Martin Karlhttp://www.blogger.com/profile/00761746884688669520noreply@blogger.com0tag:blogger.com,1999:blog-7463314721902072066.post-6372156702669249992015-06-16T06:00:00.000-07:002015-06-16T10:40:49.648-07:00Can't Afford a Running Clinic or Physical Therapist? How to Fix Your Running Form for FREE!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ6Qv0_D6iw5Ko5IyauT_r9WI7sUmHEkTjOCDSGx-QbuE5y9sv_8GQ57o8lwGi-B2PsE6dJMsO5-cwtM78Ux0JaVCFb3NlRAw48UFwpjcq99OeNa1iyfxqrH6sdoxnnUI1scvu62M605g/s1600/Park-Runner.jpg" imageanchor="1"><img alt="Can't Afford a Running Clinic or Physical Therapist? How to Fix Your Running Form for FREE!" border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ6Qv0_D6iw5Ko5IyauT_r9WI7sUmHEkTjOCDSGx-QbuE5y9sv_8GQ57o8lwGi-B2PsE6dJMsO5-cwtM78Ux0JaVCFb3NlRAw48UFwpjcq99OeNa1iyfxqrH6sdoxnnUI1scvu62M605g/s400/Park-Runner.jpg" title="Can't Afford a Running Clinic or Physical Therapist? How to Fix Your Running Form for FREE!" width="400" /></a></div>
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I've talked before about my experience with physical therapy, and how one of the best results of it was a professional evaluation of my running form. I was fortunate to find a physical therapist who could not only help me recover from my torn hamstring, but was also a strong advocate of minimalist running AND had just invested in some expensive slow-motion video equipment to analyze his patient's running and walking form.</div>
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The tips he gave me were extremely valuable. Even though I thought my form was already perfect, he showed me in great detail how my left and right feet landed differently, how my arms swung much further forward than I imagined and how tightly I was holding my shoulders.</div>
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If you want to take your running seriously, then I strongly recommend finding someone who will analyze your form like this. There are now many professional running clinics all over the country that will do the same thing, but unfortunately they don't come cheap. It took me several weeks to pay off my PT bill, and I'm not anxious to go through that expense again.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOP8Og8CKAXY55NzVPBcRtOWI_2dF-ImRE4i1fcILCvJ9fwQvB3VI694J0mB3wRnZyOOKfbU-bBa7u0ES8htJOBnZXTRWUZupFWq5QE2B-p4lqtbRzPICgOHi-wUYgRDiRKEpsKDuNSbY/s1600/Treadmill-Doctor.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOP8Og8CKAXY55NzVPBcRtOWI_2dF-ImRE4i1fcILCvJ9fwQvB3VI694J0mB3wRnZyOOKfbU-bBa7u0ES8htJOBnZXTRWUZupFWq5QE2B-p4lqtbRzPICgOHi-wUYgRDiRKEpsKDuNSbY/s400/Treadmill-Doctor.jpg" width="400" /></a></div>
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So what do you do if you want to improve your form and can't afford the professional package? I was recently asked this question by one of my blog readers and thought it was worth sharing. The good news is that this day and age, largely due to the wonderful technology available to us, you have a few free and inexpensive options for getting advice.</div>
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Before I delve into them, I want to point out that nothing will beat a professional analysis from a PT or running clinic. That doesn't mean you <i>need </i>to see one to have a great running form, but I feel it's an important disclaimer to make: any amateur advice you receive runs the risk of being poorly-founded, which could ultimately lead to injury. I still think these free sources are all worth pursuing, but keep that in mind:</div>
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1. Look for a free running workshop in your area:</h3>
I was lucky enough to find the Minimalist Mondays workshop in Portland, Oregon, which unfortunately no longer appears active. It was totally free and taught by podiatrist Dr. Ray McClanahan (inventor of Correct Toes) and physical therapist Dr. Sanatan Golden. These guys are experts in the field of minimalist foot health and they really knew their stuff. Each session dealt with a different aspect of improving running technique, including form tips, breathing and exercises for injury prevention. It was well worth the 90-mile drive to and from Portland every Monday. Most of the earliest posts on this blog were recaps of the workshops.<br />
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<b>2. Join a running club and ask for feedback:</b></h3>
Unless you live out in the boondocks, there is probably a running club in your area. <a href="http://running.meetup.com/" target="_blank">Running Meetups</a> is a good way to look for one, and you can also find nationwide listings at <a href="http://www.rrca.org/find-a-running-club/" target="_blank">Road Runners Club of America</a> and <a href="http://www.runningintheusa.com/club/" target="_blank">Running in the USA</a>. You could even try searching <a href="https://www.facebook.com/" target="_blank">Facebook</a> groups and <a href="http://www.craigslist.org/" target="_blank">Craigslist</a>. My local group, the Heart of the Valley Runners, has both a <a href="http://www.hotvrunners.com/" target="_blank">website</a> and a great <a href="https://www.facebook.com/groups/hotvrunners/" target="_blank">Facebook group page</a> with weekly updates on the next running route. Once you join a running club, you can ask other runners for advice. Of course, there's no guarantee there will be any form experts in the group, but odds are there will be some experienced runners who have gone through the work of improving their own form and will be happy to watch you and give you tips. Just remember, they're there to run and not to be someone else's doctor, so don't be too annoying about it. Think of it as an opportunity to make friends, not just asking for advice and then disappearing.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3LmhGuAEeBkkJ1mW8NHQcTL8Ems51gu7EEj9SAzcdYfIgnKbVLKaUjSgDFbnIhM9pL8vhKE1D09b9c601nJ8BmMUjlkhGhGVUZPws8XDYJLkNgMfjH9xGN9Eyu9LurHY1E7L0bggj-AM/s1600/running-group.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Can't Afford a Running Clinic or Physical Therapist? How to Fix Your Running Form for FREE!" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3LmhGuAEeBkkJ1mW8NHQcTL8Ems51gu7EEj9SAzcdYfIgnKbVLKaUjSgDFbnIhM9pL8vhKE1D09b9c601nJ8BmMUjlkhGhGVUZPws8XDYJLkNgMfjH9xGN9Eyu9LurHY1E7L0bggj-AM/s400/running-group.jpg" title="Can't Afford a Running Clinic or Physical Therapist? How to Fix Your Running Form for FREE!" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Don't ask the guy in the blue shirt and black pants for advice. He clearly wants to destroy his knees.</td></tr>
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<b>3. Film yourself:</b></h3>
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You may think you know how your body is moving when you run, but you could be wrong—like I was. Video doesn't lie, and there are many apps that will allow you to take slow-motion videos on your phone. I'm an Android user, but I heard a rumor that newer iPhones may even come with slow-motion video recording installed. If not, then check out the iOS apps <b>iMotion HD</b>, <b>SloPro</b>, <b>Slow Motion Camera</b> or <b>Videoshop</b>. For Android, try <b>Coach's Eye</b>, <b>Reaction Slow Motion Pro</b>, <b>Slow Motion Video</b> or <b>Controlled Capture</b> (I should add that haven't actually used any of these since I got great video from my PT, and I also don't know which are free, but I found them online as recommended slo-mo apps). Just set up a camera with yourself running, either on a treadmill or running past the camera, then check it out frame-by-frame to see how your form looks. Don't know how to analyse it? Well then...<br />
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<b>4. Ask Youtube:</b></h3>
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I see this all the time. Runners post their slo-mo videos on Youtube and then ask the world for advice on form. The risks: you're opening yourself up to crude remarks and criticism and you don't know how much expertise your commenters have. Keeping that in mind, you could still pick up a few valuable gems from the viewers. If you see a point repeated in many comments then take it to heart. Getting people to see your video without an existing Youtube following can be a challenge. In that case, you can try posting the link to your video in running forums and ask the readers (who are likely to be serious runners) to check it out and give feedback.<br />
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<b>5. BOOKS!</b></h3>
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Remember those thick square paper things that were like smart phones stuck on the same webpage? Head down to your local library and your'e sure to find a plethora of books with tips on running form. One of my favorites for beginners is Barefoot Ken Bob's <i><a href="http://www.amazon.com/gp/product/B005UVQ6W0/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&amp;camp=1789&amp;creative=9325&amp;creativeASIN=B005UVQ6W0&amp;linkCode=as2&amp;tag=talguyrun-20" target="_blank">Barefoot Running: Step-by Step</a></i>, largely for its simplicity. Ready for more advanced tips? Check out <i><a href="http://www.amazon.com/gp/product/1416549447/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1416549447&linkCode=as2&tag=talguyrun-20&linkId=ZT5Z2EJ66EAMKCDX" target="_blank">Chi Running</a></i> or <i><a href="http://www.amazon.com/gp/product/0972553762/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0972553762&linkCode=as2&tag=talguyrun-20&linkId=IUH5UFMHYZBD6DD6%22" target="_blank">Dr. Nicholas Romanov's Pose Method</a></i>. Or just look on the shelf next to where you'd find these books. You'll probably see several others. My advice is to be mindful of the date because older books may advocate hitting the ground with your heel (I know, it's still a subject of debate, but if you're reading this blog then you know I'm all for a minimalist midfoot or forefoot strike).<br />
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<b>6. Turn to the Web-o-Sphere:</b></h3>
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Is the thought of going to the library too archaic for you? Well, you could just type "running form" into a Google search and see what comes up. Here are a few articles that came up quickly for me, and that I think look good:<br />
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<li><b><a href="http://www.runnersworld.com/run-faster/proper-running-form?cm_mmc=NL-Beginners-_-1510966-_-11272013-_-Proper-Running-Form-for-Beginners" target="_blank">RunnerWorld.com: Proper Running Form</a></b></li>
<li><b><a href="http://www.chirunning.com/blog/entry/10-components-of-good-running-form" target="_blank">ChiRunning.com: 10 Components of Good Running Technique</a></b></li>
<li><b><a href="http://running.competitor.com/2013/06/training/the-five-most-common-running-form-mistakes_48731" target="_blank">Competitor.com: The 5 Most Common Running Form Mistakes</a></b></li>
<li><b><a href="http://www.mindbodygreen.com/0-18000/7-tips-to-perfect-your-running-form.html" target="_blank">MindBodyGreen.com: 7 Tips to Perfect Your Running Form</a></b></li>
<li><b><a href="http://www.active.com/running/articles/good-running-form-for-beginners" target="_blank">Active.com: Good Running Form for Beginners</a></b></li>
<li><b><a href="http://maintain%20good%20running%20form%20with%20visualization%20cues/" target="_blank">TallGuyRunning.com: Maintain Good Running Form with Visualization Cues</a></b></li>
</ul>
Yeah, that last on is me. This is my blog, after all.</div>
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Too lazy to read all those results? Switch to an image search and find an infographic with pretty pictures to save you from the boredom of reading text. Of course, if you can't take the time to read a few paragraphs then are you sure you can actually move your body enough to run? Just sayin'...</div>
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Seriously, though, I love infographics. They're just fun to read, and I'm likely to believe anything they say just because they're paired with catchy images. Here's one for you with a few good tips from denverfitnessjournal.com:</div>
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<a href="http://denverfitnessjournal.com/wp-content/uploads/2014/09/better-running.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Can't Afford a Running Clinic or Physical Therapist? How to Fix Your Running Form for FREE!" border="0" src="http://denverfitnessjournal.com/wp-content/uploads/2014/09/better-running.jpg" height="294" title="Can't Afford a Running Clinic or Physical Therapist? How to Fix Your Running Form for FREE!" width="640" /></a></div>
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And for those who won't believe anything unless an unrealistically fit and attractive person endorses it, then check out this one from superskinnyme.com (which really does include some great tips):</div>
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<a href="http://www.superskinnyme.com/blog/wp-content/uploads/2012/02/how-to-run-101.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Can't Afford a Running Clinic or Physical Therapist? How to Fix Your Running Form for FREE!" border="0" src="http://www.superskinnyme.com/blog/wp-content/uploads/2012/02/how-to-run-101.jpg" height="640" title="Can't Afford a Running Clinic or Physical Therapist? How to Fix Your Running Form for FREE!" width="452" /></a></div>
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There you go. Plenty of free options to work on your form. Did I miss any? Let me know!<br />
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<i>Photo Copyrights: <a href="http://123rf.com/">123RF.com</a></i><span style="color: #0000ee;"><i><u></u></i></span>Martin Karlhttp://www.blogger.com/profile/00761746884688669520noreply@blogger.com1tag:blogger.com,1999:blog-7463314721902072066.post-35916189492645988202015-03-24T06:00:00.000-07:002015-03-24T10:08:24.809-07:00What the Heck Happened at the 2015 Caballo Blanco Ultramarathon?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUZvKQVdnkKnIw-UWC6Dfbl4GqZzGCAC9sPB6Mrd9A9Vh6TdbfHfcWO0_zG_l_4FejO5-Ba7An_GtJWZbhXLXwdmI1EA7uKpfnh2wK7DravdhrBgWWgCjr209xmNaj4jgRdWcJ6wXkox8/s1600/mountain-running.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="What the Heck Happened at the 2015 Caballo Blanco Ultramarathon?" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUZvKQVdnkKnIw-UWC6Dfbl4GqZzGCAC9sPB6Mrd9A9Vh6TdbfHfcWO0_zG_l_4FejO5-Ba7An_GtJWZbhXLXwdmI1EA7uKpfnh2wK7DravdhrBgWWgCjr209xmNaj4jgRdWcJ6wXkox8/s1600/mountain-running.jpg" title="What the Heck Happened at the 2015 Caballo Blanco Ultramarathon?" /></a></div>
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I know, this post is a bit late to be breaking news, but I still think it's worth discussing.<br />
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For anyone who doesn't know it's history, the Caballo Blanco Ultramarathon, formerly known as the Coppery Canyon Ultramarathon, is a 50-mile race near the town of Urique in a remote region of Mexico. It was founded in 2006 by Micah True, also known as Caballo Blanco (White Horse).<br />
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In collaboration with author Christopher McDougall, True managed to scrape together a handful of notable ultrarunners to race with the secluded Raramuri tribe on their own turf. This gentle and reclusive race, known by outsiders as the Tarahumara, consists of apparent super-athletes with the ability to run extremely long distances in times that would put many sponsored ultrarunners to shame (and they do it in very skinny sandals after long nights of heavy drinking).<br />
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McDougall wrote about the race in his book<i> Born to Run</i>, which became an international bestseller and is credited with sparking the minimalist/barefoot running movement that began in 2009. Since that time, the race has become internationally famous with hundreds of contenders traveling to the small town of Urique each year to run.<br />
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The Raramuri are commonly called the "running people," and for good reason. They managed avoided the dangers of genocide, war and—newly added—drug cartels that wiped out so many other indigenous Mexican tribes over the past few centuries by one simple tactic: running. Hidden deep in the labyrinth-like Copper Canyons, they ran and stayed hidden from outside threats and somehow found a way to survive and sustain a very peaceful society.<br />
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Michah True, who sadly passed away in 2012, was one of the few outsiders who mingled among the Raramuri without disrupting their culture. The success of the ultramarathon was his dream come true: it allowed westerners and other outsiders to interact with the Raramuri people on their own land in a respectful way. The race also supported their community, as the winning prize is 500 pounds of corn (if an outsider wins, it is customarily donated to the Raramuri people).
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In a nutshell, this ultra literally brought the Raramuri out of their caves and provided them with a peaceful event and celebration that allowed them to bond with people from around the globe.<br />
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Until this year, that is.<br />
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For the first time since it's inception, the Caballo Blanco Ultramarthon was cancelled by local authorities. This announcement came after brutal crimes, believed to be drug-related, were committed near the race route shortly before start time. Two police officers were found murdered and a police chief was, and still is—at the time of writing—reported missing.<br />
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All the runners were immediately evacuated and reported safe, although a small group disregarded the warnings of the local authorities and stayed behind to run a shorter 40k race on their own.<br />
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Two main points come to mind when I read this.<br />
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First, it's incredibly tragic. Maybe it doesn't compare on the gruesome scale to other cartel-related crimes happening in Mexico, but the fact that these events infringed on the peaceful Raramuri land is simply heartbreaking. They are a quiet people who came out of their comfort zone to host an event celebrating freedom, trust and kinship with hundreds of traveling visitors. And then this happens.<br />
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That bites.<br />
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<blockquote class="twitter-tweet" lang="en">
Race cancelled. First time ever. Regrettable. Safe journey home for the athletes. <a href="http://t.co/ZxVUd88YdC">http://t.co/ZxVUd88YdC</a><br />
— Barefoot Ted (@BarefootTed) <a href="https://twitter.com/BarefootTed/status/571878353482858496">March 1, 2015</a></blockquote>
<script async="" charset="utf-8" src="//platform.twitter.com/widgets.js"></script>
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Second, most people involved still consider the event a huge success.<br />
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Yeah, you read that right... a success. I can't speak for everyone who was there, but I know a handful of runners who made the trek down this year and they all say the same thing: it was never about the race.<br />
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Yes, the ultra is the big spectacle, and most of the visitors wouldn't have come down without it, but the race is preceded by several days of celebration, rituals, sharing meals, telling stories, a children's race and, well, basically interacting with other travelers and the Raramuri people. With or without the ultra, it's a peaceful time to meet people from other cultures and share experiences. And that's exactly what happened.</div>
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Here's the official statement posted on the <a href="http://www.norawas.org/">Norawas De Rarámuri</a> site:<br />
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Our Friend Micah, Caballo Blanco, started a most special thing here in this place of amazing beauty. He had an idea for a race, but the race was of course really only a means to bring us all together. So we come together, people of different countries and cultures, people of great passion and people of peace, so that we may celebrate Running Free and come to better know our Brothers and Sisters that run these special trails here in the Barrancas.<br />
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Coming together as one—as Kuria Ba’… and Running Free is what represents our heart and what is important—not running a race.<br />
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Not running a race.<br />
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Norawas De Raramuri, as a key supporter of the Ultra Marathon, and in consideration that there are activities in the outer areas of the race course that may intrude on this message of Running Free and Peace, has asked the Directors of the Ultra Marathon to cancel the race portion of this week’s events and they have agreed. While disappointed that we will not share these trails with one another tomorrow we take great joy in another year of coming together as one in Friendship to share our passion and love of one another and Running. We will soon return to this special place. Thank you on behalf of Norawas De Raramuri."</blockquote>
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I have to admit, at the cost of being seen as narrow-minded and superficial, this came as a surprise to me, You have to be a hard-core runner to enter a 50-mile race across a hot desert. To plan the time and pay the expenses to get down there only to find the race cancelled... well, I'd expect that to leave a lot of people pissed off and ranting of failure. Instead, I keep hearing sentiments of gratitude from everyone who was sent home early. Here's what my friend Mikko in Finland said when I asked about his experience there:<br />
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This event is about peace and solidarity towards the Rarámuri. It's not a race. Although running and racing would've been involved, it still should not be the reason why people participate."</blockquote>
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Call me sentimental, but I found this response to be a very heartfelt and sobering. I would even compare it to that moment when the Grinch thought he ruined Christmas by stealing all the decorations and presents, only to find that the Whos in Whoville weren't the least dismayed by the loss of their material goods.<br />
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<i>"Maybe Christmas, he thought, doesn't come from a store.<br>Maybe Christmas… perhaps… means a little bit more." ~Dr. Seuss</i></div>
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That isn't to say everyone is cozy with what happened. There is definitely a deep sense of remorse in the air... as well as concern regarding the future of the race. It's success over the past nine years has led to the development of more roads and improved means of transportation leading to this remote, peaceful village. While that has made the journey easier for friendly visitors, it has also done so for the drug cartels that are plaguing the rest of Mexico with violence. What that means for the future and safety of the Caballo Blanco Ultra remains to be seen.
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I've always hoped to be part of the ultra someday, and I still do, but I'm taking this as a big lesson that there is so much more to it than just a race.<br />
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<i>For more info, check out <a href="http://terraintrailrunners.weebly.com/blog/ultramaraton-caballo-blanco-2015-the-race-that-was-meant-to-be" target="_blank">Shalini Kovach's first-person account</a> of the events surrounding the 2015 Caballo Blanco Ultramarathon.</i><br />
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<i>I also encourage you to ready my <a href="http://www.softstarshoes.com/live-bare-blog/2013/04/01/caballo-blancos-legacy-lives-on-tom-norwood-returns-from-copper-canyon/" target="_blank">interview with Tom Norwood of Luna Sandals</a> (posted on the Soft Star Shoes blog), in which he describes his experiences at the 2013 Caballo Blanco Ultra. He describes very well what the event is really about.</i><br />
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<span style="font-size: xx-small;"><i>Photo Credits: Copyright <a href="http://www.123rf.com/profile_stocking">123RF Stock Photo</a></i></span>Martin Karlhttp://www.blogger.com/profile/00761746884688669520noreply@blogger.com0tag:blogger.com,1999:blog-7463314721902072066.post-68082311779318884052015-02-18T06:00:00.000-08:002015-03-22T14:01:19.437-07:00Leading From Behind: Are You Using Your Glutes When You Run?<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglVeFXlNxEWWDWg3GkdBYb31V5V-ivAC4lOLnnW71yQNLCWn7X9vqGi3ycZl86RNSk_Qh9HiIINZqxKTDWHANGIE2Wg_ou8eDeSdDo2S40jMr3BcubqWPU2u78g9fR9cyiUlecNQlQHUM/s1600/Glute-Feature.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img alt="Leading From Behind: Are You Using Your Glutes When You Run?" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglVeFXlNxEWWDWg3GkdBYb31V5V-ivAC4lOLnnW71yQNLCWn7X9vqGi3ycZl86RNSk_Qh9HiIINZqxKTDWHANGIE2Wg_ou8eDeSdDo2S40jMr3BcubqWPU2u78g9fR9cyiUlecNQlQHUM/s1600/Glute-Feature.jpg" height="0" title="Leading From Behind: Are You Using Your Glutes When You Run?" width="0" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3KEUqqUiEkIPLymeI6r21DeMVgDFNtnZKCVCyHWBPU6wcLgSm9AbCy00Yyarodwmr9jzkRM5Qowa9qw7XomTlCkVtZcXXR8UaArjFeLcMmZemUnPux2vFO-TCQG0WW9fUo_W-UtCJ1wQ/s1600/Glutes-Running.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Leading From Behind: Are You Using Your Glutes When You Run?" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3KEUqqUiEkIPLymeI6r21DeMVgDFNtnZKCVCyHWBPU6wcLgSm9AbCy00Yyarodwmr9jzkRM5Qowa9qw7XomTlCkVtZcXXR8UaArjFeLcMmZemUnPux2vFO-TCQG0WW9fUo_W-UtCJ1wQ/s1600/Glutes-Running.jpg" title="Leading From Behind: Are You Using Your Glutes When You Run?" /></a></div>
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Several years ago, when I began taking my running more seriously, I was surprised to learn that so many physical therapists and running instructors emphasized strengthening and stretching gluteus muscles. I even remember the first time I heard this; it was from a Youtube video featuring musculoskeletal therapist Phil Wharton. That seemed odd to me at first because most running injuries that I knew about had to do with knees and ankles, and wasn't it the leg muscles that did all the work? What did my butt have to do with it?<br />
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<h3>
Why are the Glutes So Important?</h3>
It didn't take long for me to realize the importance of using those butt muscles properly for a healthy run. Your glute muscles, composed of the gluteus maximus, medius and minimus, altogether are much stronger than the leg muscles below them, and if they are in balance and working well then your legs will feel a lot less strain. If they are not being used to their full potential, however, then quads, hamstrings, calves and even muscles in the feet could move out of balance and become overworked to the point of injury. The tricky part is that an injury caused by weak glutes won't be felt in the glutes. Instead, it will be felt as runner's knee, IT band syndrome or even plantar fasciitis in the arch of your foot. The weak glutes, unused and relaxed, will probably feel just fine.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiePxmN7mGv5eMwZKdO2nugRcHBTUG3EnpoJa7rsM2D8PVOwBNmeov1NGUeyOh6f_f5Rbqz0NpSm3V9b88YDoPYX7lrmqIFBtTn6l6HyLgLzNuwtmBf818hfbC50E0yDf6d_2kEb3YzxNw/s1600/Gluteus+Muscles.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Leading From Behind: Are You Using Your Glutes When You Run?" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiePxmN7mGv5eMwZKdO2nugRcHBTUG3EnpoJa7rsM2D8PVOwBNmeov1NGUeyOh6f_f5Rbqz0NpSm3V9b88YDoPYX7lrmqIFBtTn6l6HyLgLzNuwtmBf818hfbC50E0yDf6d_2kEb3YzxNw/s1600/Gluteus+Muscles.jpg" title="Leading From Behind: Are You Using Your Glutes When You Run?" /></a></div>
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Sadly, the routine life of our modern culture encourages weak glutes through one of our favorite activities: sitting. If you sit at a desk or computer all day, those gluteus muscles are doing anything but stretching and strengthening. Do this enough and you'll encourage other muscles to compensate in unnatural ways when you finally need to start moving.<br />
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Here's how Wharton puts it:<br />
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"When you sit for long periods of time, as most of us do, the very muscles you want to use in running are not able to engage properly. We're slumped forward over a computer, head forward, arms forward. Our range of motion is very limited. The posterior to anterior swing phase is lost. When you've been sitting at work for six hours and you go out for a run, the glutes are functionally asleep and the opposing muscles – quads and hip flexors – compensate. Eventually, they are overworked and injured."</blockquote>
<a href="http://www.tallguyrunning.com/2014/08/is-sitting-killing-your-running-workout.html" target="_blank"><i>If it interests you, check out my previous post about how I switched to a standing desk to help prevent issues like this.</i></a><br />
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<h3>
Mental and Physical</h3>
So glutes need to be strong for healthy running, right? No medical professionals or experienced runners would disagree with that statement, but it's only half the issue. Suppose you work hard to develop strong glutes and acquire one of those nice round "bubble butts" that seem to be all the rage these days. It really isn't going to do you much good if you're not actually using your glute muscles when you run.<br />
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This is where glute activation becomes more of a mental game. Every time you extend your leg forward and land during a run, your brain then needs to send the signal to flex your butt muscles to pull your leg back in preparation for the next liftoff. If this doesn't happen, then your quads, hammys and hips are doing most of the work and they'll wear out fast.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3e8Fsz5NDt-7b9hFJ78_HjqZBgfMxrPaX1NmbslcAoDa3ODnS9wQy3rE-UR-WfHI13BW8jyo4LRnAkPrZQHJ-7qaz6UsOIh7LPDYUjferPtKfj62uoi5LzRnl1r1_gv16LyTBPyWLqZ8/s1600/Brain.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Leading From Behind: Are You Using Your Glutes When You Run?" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3e8Fsz5NDt-7b9hFJ78_HjqZBgfMxrPaX1NmbslcAoDa3ODnS9wQy3rE-UR-WfHI13BW8jyo4LRnAkPrZQHJ-7qaz6UsOIh7LPDYUjferPtKfj62uoi5LzRnl1r1_gv16LyTBPyWLqZ8/s1600/Brain.jpg" title="Leading From Behind: Are You Using Your Glutes When You Run?" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Strong glutes start with your brain.</td></tr>
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Not Just for Injury Prevention</h3>
In addition to dodging injury, there's another perk of utilizing your glutes while running: speed. Since your gluteus muscles are much stronger than your quads or hammies, drawing power from them is one of the most effective ways to increase your mph. Many runners will tell you stories about how they've trained hard for extended periods and were still passed by everyone on the road... until they worked on strengthening their behind and found a wealth of unharnessed speed.<br />
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Making the Change</h3>
I'll admit, I've been guilty of this myself and it has taken a bit of work to develop a healthy glute habit. I started by just trying to flex my alternating left and right glute muscles when each leg moved back. At first, I had trouble keeping up with a 90-cadence pace because I just couldn't seem to flex and release the muscles fast enough to match the pace. Then it turned into a problem of remembering to keep it up, as I continuously fell into old habits. The good news is that it really was just a matter of repetition for me and after literally thousands of steps everything began happen automatically. At that point, the process changed from me intentionally flexing my glute muscles as my leg pulled back to my body actually pulling my leg back via my glutes Do you see the important distinction there?<br />
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Do you think you may need to fire your glutes more on your runs? If you're having trouble building speed, are prone to injury or are new to running and want to develop a healthy form then I strongly recommend it. I think the best way to work on the mental part for yourself is to simply follow my example and work on flexing your butt muscle alternately as you run. Just do it, and do it a lot. If your experience is anything like mine then you'll know you're doing it right by the sore butt that will begin following your runs, at least until your body adapts to the new habit and strengthened muscles.<br />
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Of course, developing strong glute muscles as part of a strength training routine will also help tremendously. This will help you develop an extra edge of strength and also teach your body what it feels like to fire those muscles properly. Sprinting intervals, running hills and running up stairs are all great practical butt-building drills, but simple home workouts can also do wonders.<br />
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There are about a billion different glute-strengthening exercises and videos online (probably due to the fame of Jennifer Lopez and Kim Kardashian), but here is a collection I like. This beginner's Glute 101 video was developed specifically for runners by <a href="http://naturalrunningcenter.com/2012/08/20/glutes-runners-increase-power-performance-smart-behinds/">Natural Running Center</a>, and if these exercises get too easy then you can follow up with the intermediate <a href="https://www.youtube.com/watch?v=s4UaDbT7Uho#t=162">Glute 202</a> or advanced <a href="https://www.youtube.com/watch?v=0vM3z_HKoJE">Glute 303</a> videos.<br />
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<i>Side Effect Warning: doing these exercises may also result in nice looking booty.</i><br />
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<span style="font-size: xx-small;">Photo Credits: Copyright <a href="http://www.123rf.com/profile_stocking">123RF Stock Photo</a></span></div>
Martin Karlhttp://www.blogger.com/profile/00761746884688669520noreply@blogger.com0tag:blogger.com,1999:blog-7463314721902072066.post-21762993074531272982015-01-20T06:00:00.000-08:002015-03-22T14:03:18.334-07:00The Mental Game, Part 3: Maintain Good Running Form with Visualization Cues<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAMyXZQQ1jrnL9xi8iG4GnDcdRlYPnrvcmeplnqZ1VNUBY5Fjnd6xngThbR-VAXFXDEyvSdKPS1jhihJni9rAXQnuIOeD43EITX0rqWo8GqH6-e7l1ZQrZx3AgxWriArBi6VjFbRWehcQ/s1600/visualization-feature.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="The Mental Game, Part 3: Maintain Good Running Form with Visualization Cues" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAMyXZQQ1jrnL9xi8iG4GnDcdRlYPnrvcmeplnqZ1VNUBY5Fjnd6xngThbR-VAXFXDEyvSdKPS1jhihJni9rAXQnuIOeD43EITX0rqWo8GqH6-e7l1ZQrZx3AgxWriArBi6VjFbRWehcQ/s200/visualization-feature.jpg" height="0" title="The Mental Game, Part 3: Maintain Good Running Form with Visualization Cues" width="0" /></a></div>
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This month's posts are all about training your mind to improve your running, and today I'm sharing some tips about using visualization that I've found to be both fun and effective.<br />
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At some point, most runners<span style="font-family: Calibri, sans-serif;"><span style="font-size: 14.3999996185303px; line-height: 16.8666687011719px;"> </span></span>start doing research on improving their running form. Whether you're starting to take you're running more seriously or trying to avoid/recover from an injury, it's a very logical and valuable investment. I ran for years thinking I had perfect form before an injury proved otherwise. After transitioning to minimalist running, taking a running workshop and undergoing private training with a physical therapist, I'm now confident that I know which pitfalls to avoid. There's still one problem: it's a lot to remember.<br />
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Can you relate?<br />
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Head up, back straight, forward lean, arms back, elbows at 90, fist closed lightly, peeling liftoff, midfoot strike, cycling feet, feet straight, land below knees, 180 cadence, breathing pattern...<br />
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At some point, this all becomes an automatic habit, but getting to that point can be frustrating. As I worked to improve my form, I found that by the time I correct one (or five) issues, another one would slip from my mind and fall out of whack. Fortunately, I learned that using visualization cues can make the whole process MUCH easier.<br />
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<tr><td class="tr-caption" style="text-align: center;"><i>It all depends on how you see yourself.</i></td></tr>
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Here's an example:</div>
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Maintaining cadence has always been a challenge for me. I could keep it up if my mind was focused on pushing my feet as fast as possible, but as soon as I focused on something else my pace would invariably slow down. Once I gave up counting and started visualizing what it felt like to step lightly, my cadence not only hit the mark, but stayed there with little effort. Now I just have to picture running across either hot coals or very thin ice and the pace automatically corrects itself. As an added benefit, the images of hot coals or think ice also help me step lightly instead of pounding my foot down with full force.</div>
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Now, whenever I have trouble keeping up my form, I find imagery to put me in a helpful mindset. I have to say, it works wonders.</div>
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I happened to come across an excellent post from <a href="http://naturalrunningcenter.com/2011/04/25/12-visualization-cues-to-help-you-run-better/" target="_blank">Natural Running Center</a> about this very topic. They not only included my favorite visualization cues, but also included a few new ones that I've found very useful. Here they are:</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqYp1KrYQio6fnkUpLtwrTL16Aj6nIP9RCU29zGS1OjJpdNQvSsrMEqz3mlfuOhD4yL8ozm-tyovsLO3FjLF-MiCwj2aOndZ79j5bo-3dvTUaKqjq4E60qTsYJ3y4fsC1i9f-77G0BU08/s1600/Visualization-Cues.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqYp1KrYQio6fnkUpLtwrTL16Aj6nIP9RCU29zGS1OjJpdNQvSsrMEqz3mlfuOhD4yL8ozm-tyovsLO3FjLF-MiCwj2aOndZ79j5bo-3dvTUaKqjq4E60qTsYJ3y4fsC1i9f-77G0BU08/s1600/Visualization-Cues.jpg" height="400" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Illustrations from www.naturalrunningcenter.com</td></tr>
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<ol>
<li>LEAN: Fall forward from your ankles in order to enlist gravity.</li>
<li>HEAD BALLOON: Run softly by imagining a helium balloon attached to your head.</li>
<li>EYES: Look where you are going, not at your feet.</li>
<li>ARMS: Swing your arms quickly from relaxed shoulders with your elbows bent at 90 degrees and your thumbs and index fingers touching lightly.</li>
<li>WINCH: Imagine being reeled in on a big fishing line attached at your belly button.</li>
<li>BELLY BALLOON: Expand your lower abdomen like a balloon, then squeeze the air out.</li>
<li>KNEES/LEGS: Keep your knees slightly bent.</li>
<li>MIDFOOT: Land on the middle of your foot to reduce any braking that would occur from crash landing early on your heel.</li>
<li>HOT COALS: Imagine running on hot coals with a quick cadence.</li>
<li>BANANA PEEL: Think of your foot slipping backward on a banana peel.</li>
<li>HEEL BALLOON: Picture helium balloons lifting your heels.</li>
<li>WHEELS: Move your ankles in little circles as if they are wheels.</li>
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<a href="http://naturalrunningcenter.com/2011/04/25/12-visualization-cues-to-help-you-run-better/" target="_blank">[Click here to see the original post from Natural Running Center]</a></div>
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I hope you'll find these useful, as well. Do you have any visualizations of your own you'd like to share?<br />
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<span style="font-size: xx-small;">Photo Credits: Copyright <a href="http://www.123rf.com/profile_stocking">123RF Stock Photo</a></span></div>
Martin Karlhttp://www.blogger.com/profile/00761746884688669520noreply@blogger.com2tag:blogger.com,1999:blog-7463314721902072066.post-53535927670536795422015-01-13T06:00:00.000-08:002015-03-22T14:07:01.329-07:00The Mental Game, Part 2: Increase Running Endurance with Mindfulness<div center="" class="text-align:">
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Have you ever heard of Diane Van Deren? She's one of the greatest ultrarunners in the world, know for running hundreds of miles in extreme conditions with no sleep.<br />
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What really makes Deren's story unique, however, is that her great running ability appears to be the result of brain damage.<br />
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I first heard this story on NPR's science show <i>Radiolab</i> several years ago, and it completely blew my mind. You can hear the whole podcast by clicking on the player at the bottom of this page, but I'm going to sum up the story in this post. I think it shows how powerfully your mind can affect your physical ability.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIVjfowUp0g3VmFowRXOfGVPdXt5vg_NdUD4MWlPF2Jzfqediyr6wI9cjR5Sf55idnOmiXO9xMgAyY9Qph4Fg51NiQYTUG9YQDmX-AJzSJVdPjkjIMiAiCzGcKX38xYlX5Clzc1wgPSq4/s1600/dianerunner__.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIVjfowUp0g3VmFowRXOfGVPdXt5vg_NdUD4MWlPF2Jzfqediyr6wI9cjR5Sf55idnOmiXO9xMgAyY9Qph4Fg51NiQYTUG9YQDmX-AJzSJVdPjkjIMiAiCzGcKX38xYlX5Clzc1wgPSq4/s1600/dianerunner__.JPG" height="240" width="400" /></a></td></tr>
<tr><td class="tr-caption">Diane Van Deren (Photo credit: Mark Phillips)</td></tr>
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Deren's story began years ago with a diagnosis of epilepsy and very serious seizures, which threatened her ability to live a normal life. After trying every medication, dietary change and natural therapy available to no avail, she discovered that running helped offset her seizures. When she felt the warning signs that a seizure was beginning to brew, she would quickly throw on her running shoes and take off down the street. When she did this, the seizures wouldn't come.<br />
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This worked for a while, and Deren found herself running longer and longer to keep the seizures at bay. This sparked her passion for running, but the trick didn't work for long. The seizures came on faster and stronger and she was no longer able to prevent them.</div>
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As her condition worsened, it became apparent that the fierce seizures actually threatened Deren's survival; she couldn't take a bath without having her family check on her regularly to make sure she wasn't drowning and simple activities like driving or crossing the street became life-threatening.</div>
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As a desperate last resort, Deren agreed to brain surgery. Doctors were able to isolate the part of her brain where the seizures took place and found it to be located in her temporal lobe, This is the part of the brain that keeps us oriented with time and space. Doctors removed a kiwi-sized part of the lobe knowing this literal brain damage may have unpredictable results.<br />
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The operation was a huge success and Deren's seizures stopped immediately. The side effects, however, remained to be seen. That's when everything changed in a most unexpected way.</div>
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After a year of seizure-free living and a renewed outlook on life, Deren decided to do something fun and extreme and registered for her first ultramarathon. She not only finished the 50-mile race, she won first place!</div>
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After that, she signed up for a 100-mile race in the Bighorn Mountains and placed in the end.</div>
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Meanwhile, in her personal life, Deren began suffering short-term memory loss. She was forgetting appointments, constantly running late, forgetting the faces of people she just met, etc. That didn't stop her from running, though. As a matter of fact, she ran more and began seeing remarkable success. Here are some of her achievements that followed:</div>
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<ul>
<li>First overall in Alfred Packer 50-miler.</li>
<li>Second overall in Bear 100-miler.</li>
<li>First overall in Tahoe Rim 100-miler.</li>
<li>First overall in 24-Hours-in-Frisco Trial Run.</li>
<li>First in women's division in Dances with Dirt 50-miler.</li>
<li>First in women's division in Canadian Death Race 78-miler.</li>
<li>Not mentioned in the podcast: at age 52, Deren set a new world record for finishing a 1,000-mile run across the Smoky Mountains on North Carolina's technical Mountain to Sea Trail.</li>
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My personal favorite: she was one of only two runners to finish the Yukon Arctic Ultra 300-miler, and placed first. The race started at -48 degrees Fahrenheit and her shoes literally froze to her feet. She ran the first 100 miles with no water and slept about an hour a night for ten days. Oh, and she was pulling a 50-pound sled the whole time.<br />
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Contestant in the Yukon Arctic Ultra
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If that doesn't impress you enough, then this will surely push you over the top: one of the side effects of Deren's temporal lobe removal was an inability to read a map. She no longer had the spacial comprehension required to understand the lines and directions a map presented her. To avoid getting lost, she carried a supply of pink ribbon with her when she ran. When she encountered a fork in the road, she'd tie a ribbon to a tree and choose a direction. If it became apparent that she was off the trail (which sometimes took hours or dozens of miles), she'd turn around and retrace her steps until she found the ribbon, then take the next turn. Even this didn't stop her from winning races.</div>
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Deren's winning streak didn't happen until after her surgery, so does she think having part of her brain removed made her an ultrarunner? No. She became an ultrarunner by her own hard work and her brain injury has been a challenge for that. She does, however, admit that it gave her one advantage, and that is TIME.</div>
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As another side effect from losing part of her temporal lobe, Deren does not have the ability to mentally gauge the passage of time. When she's on a trail, she doesn't know if she's been running for minutes, hours or days.</div>
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During the 10-day race across the Yukon, other runners could look back and think "I've been running for six days straight and I'm exhausted." Deren didn't<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">—</span>and couldn't<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">—</span>do that. Every second was like the first step of running in her mind, so she never looked back on how far she had come or looked ahead to how far she had to go. As she puts it, "I stay in the moment."</div>
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Deren knows the rhythm she needs for a healthy pace and healthy breathing. She says that beat is all she hears. It's all she follows and it's the only thing that fills her head.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxrgRYH0K3o2iDKiAA7V2cIqAtBV2EWB3z1mCFyH3anDEiA4vWGayScdvbgdNkPCc3gnF3GLoNUs33avw7hJIZpoLLwHv8kburxnFf0mNZolfhfCNoMECC3op-aOEl32hWQ0toeiKcxH8/s1600/heartrate.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="The Mental Game, Part 2: Increase Running Endurance with Mindfulness" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxrgRYH0K3o2iDKiAA7V2cIqAtBV2EWB3z1mCFyH3anDEiA4vWGayScdvbgdNkPCc3gnF3GLoNUs33avw7hJIZpoLLwHv8kburxnFf0mNZolfhfCNoMECC3op-aOEl32hWQ0toeiKcxH8/s1600/heartrate.jpg" title="The Mental Game, Part 2: Increase Running Endurance with Mindfulness" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Do you run to a rhythm?</td></tr>
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So here's the theory: not only does Deren consciously not know how tired she should be, her subconsious mind also doesn't know. Think of it this way... after running for several days straight, a normal brain may tell the body "Whoa, you've really been pushing it hard and now you need to rest!" It's basically a self-preservation mechanism, along with that voice in your head filling you with negative thoughts about pushing yourself too far and needing to stop. Deren's brain, on the other hand, doesn't see how many hours or days have passed, so it's only looking at the present and thinking "Step now, step now, step now," and this apparently results in extreme endurance.</div>
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Granted, this is all theory, but I think it's pretty darn convincing. I've also had a similar experience with my own running.<br />
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As I stated in my last post about visualization and mantras, my ability to persevere through greater distances when I first began running improved considerably when I changed my perspective. Instead of thinking about how far I had to run to reach the finish line<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">—</span>which just filled me with discouragement and dread at how much more pain I had to endure<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">—</span>I began focusing on just my next step, then the step after that, and the step after that. I didn't allow thoughts of the greater distance remaining to stay in my head and I began running mindfully, <i>in the moment</i>. The result: I ran further every day and was consistently surprised that the finish line came when it did.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlLP_smGnKKOKZz6K4PKoyVHfhVxyTY7rUPtfvdla6xFBZbFB8ae9JjBqSALMZCc1mp2nEP5MbmRJ3R5D9kG1hURTCo_LxBtiYupebbrwQskN5iEcG0ub_6X98zEzARX4_2bP2S8VhnUM/s1600/past-present-future.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="The Mental Game, Part 2: Increase Running Endurance with Mindfulness" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlLP_smGnKKOKZz6K4PKoyVHfhVxyTY7rUPtfvdla6xFBZbFB8ae9JjBqSALMZCc1mp2nEP5MbmRJ3R5D9kG1hURTCo_LxBtiYupebbrwQskN5iEcG0ub_6X98zEzARX4_2bP2S8VhnUM/s1600/past-present-future.jpg" title="The Mental Game, Part 2: Increase Running Endurance with Mindfulness" /></a></div>
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My story is by no means anywhere as extreme as Deren's. After all, I have to constantly remind myself to return to the moment because my mind is always wandering to the past or the future. Nonetheless, I think there is a powerful lesson here about staying present while running and keeping thoughts of distance past or distance remaining at bay. By doing so, you may be able to "trick" your brain into thinking you have more steam left than it would otherwise believe. If your brain thinks you can keep going, your body will keep going. If you've followed this blog then you'll know that I've said many times before (and will say again) that mental fatigue is far more defeating than physical fatigue.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAiFYBtbAVZhRpfZrXjd-dC0Nud8zFaSJApdInLoXKldwVst_Gz4kem37XBMKxa4rOgtvQnWiQUPbKpA6wGMFgORS6XLXy1qeZrd-QSrIbOGflMew4xj4py6aMZzCvJVVjDcpvz1BO7bw/s1600/If-your-brain-thinks-you-can-keep-going.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAiFYBtbAVZhRpfZrXjd-dC0Nud8zFaSJApdInLoXKldwVst_Gz4kem37XBMKxa4rOgtvQnWiQUPbKpA6wGMFgORS6XLXy1qeZrd-QSrIbOGflMew4xj4py6aMZzCvJVVjDcpvz1BO7bw/s1600/If-your-brain-thinks-you-can-keep-going.jpg" height="200" width="400" /></a></div>
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So do you stay in the moment while running?</div>
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Here are some basic tips for mindful running (mostly taken from common meditation tips):</h3>
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<li>Focus on your breath or your steps. Count, if it helps. I count to maintain both my breathing and pace patterns and find it helps.</li>
<li>If your find your mind wandering to the past or future then just let the thought go and return to focusing on your breath/steps. Imagine the thought is a bubble that you're touching with a feather to pop, or imagine you're a mountain and the thought is just a cloud passing by without phasing you. Don't try to aggressively push it out of your head—just let it fade quietly. </li>
<li>I can't emphasize this enough: don't beat yourself up for losing your focus on the present. It WILL happen, A LOT. That's normal and you'll only end up feeling crummy if you see it as a failure. Instead, treat yourself with compassion and congratulate yourself for catching the distracting thought and returning to the present.</li>
<li>As I stated in my last post, I often tell myself the mantra "Just one more step, just one more step..." over and over to help me focus on the present while I run.</li>
<li>Like any new skill, mindfulness takes practice. Don't expect your mind to be totally focused on your first attempt. I've been trying it for years and still struggle sometimes, but I believe that even mild practice will show results.</li>
<li>You can practice mindfulness in all parts of your life simply by reminding yourself to stay in the present. This may help you develop the habit while running. Many people report that spending just a few minutes every day doing mindful meditation has beneficial effects on all parts of their lives<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">—</span>myself included.</li>
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Also, while I haven't read it myself, I feel I should mention that a good friend recommended the following book to me for this very purpose:<br />
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<a href="http://www.amazon.com/gp/product/0307888177/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0307888177&linkCode=as2&tag=talguyrun-20&linkId=OJX2JB3ZGT452CNP"><img border="0" src="http://ws-na.amazon-adsystem.com/widgets/q?_encoding=UTF8&ASIN=0307888177&Format=_SL250_&ID=AsinImage&MarketPlace=US&ServiceVersion=20070822&WS=1&tag=talguyrun-20" /></a><img alt="" border="0" src="http://ir-na.amazon-adsystem.com/e/ir?t=talguyrun-20&l=as2&o=1&a=0307888177" height="1" style="border: none !important; margin: 0px !important;" width="1" /></div>
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Do you have any thoughts on these theories? Do you think it's hokey new age nonsense? Do you have any recommendations for staying in the moment and overcoming mental fatigue? All feedback is welcome! Feel free to share your thoughts in the comments below.<br />
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Here's the original <i>Radiolab</i> podcast about Diane Van Deren:<br />
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<iframe frameborder="0" height="54" scrolling="no" src="//www.radiolab.org/widgets/ondemand_player/#file=http%3A%2F%2Fwww.radiolab.org%2Faudio%2Fxspf%2F122291%2F;containerClass=radiolab" width="474"></iframe><br />
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Player not working? <a href="http://www.radiolab.org/story/122291-in-running/" target="_blank">Click here.</a><br />
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<span style="font-size: xx-small;">Photo Credits: Copyright <a href="http://www.123rf.com/profile_stocking">123RF Stock Photo</a></span></div>
Martin Karlhttp://www.blogger.com/profile/00761746884688669520noreply@blogger.com0tag:blogger.com,1999:blog-7463314721902072066.post-48463230170801490702015-01-06T06:00:00.000-08:002015-03-22T16:20:26.536-07:00The Mental Game, Part 1: Improve Your Running with Mantras<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFhP6TP5mYIRIkZvwhDe5SDA2HKoEu0Zt0rCnFeoNA63JOrAZAgW12KAUkzsNW-yxG4cvJ40nWwCzhqTp2FYrcAZgv3UNRrw7mMKt9SB1tvWPldutt2471TuQ1u4tpS_Qs1gI40d_y7W0/s1600/mantras.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="The Mental Game, Part 1: Improve Your Running with Mantras" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFhP6TP5mYIRIkZvwhDe5SDA2HKoEu0Zt0rCnFeoNA63JOrAZAgW12KAUkzsNW-yxG4cvJ40nWwCzhqTp2FYrcAZgv3UNRrw7mMKt9SB1tvWPldutt2471TuQ1u4tpS_Qs1gI40d_y7W0/s1600/mantras.jpg" title="The Mental Game, Part 1: Improve Your Running with Mantras" /></a></div>
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It's a new year and for many people that means new fitness goals... as can be seen by any gym during the month of January.<br />
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I'm not personally a fan of New Year's resolutions, mostly because I already have enough goals to keep me busy year-round, but I think any motivation for self-improvement is worth pursuing. I know persevering with new fitness routines can be very challenging<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">—</span>often more than people expect when they first take them on. I suppose that's the reason many resolutions fade into forgotten memories so quickly... as can be seen by any gym during the month of February.<br />
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It seems like a good time to share a few tricks that help me improve my running and pull through mental fatigue, which I believe is far more defeating than physical fatigue. Anyone who has had a similar experience will easily understand that your mental game is just as important (if not more so) than your physical effort, and VISUALIZATION is the key to winning that game.<br />
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I'm devoting my posts this month to training your mind to improve your running, often with the use of visualization. Visualization comes in many forms, from setting big-picture goals to conquering specific, nitty-gritty challenges, and there is plenty of evidence to show it makes a huge difference in physical performance. Today, I'm focusing on the tremendous influence of simple visualization mantras.<br />
<h3>
<br />What difference does a mantra make?</h3>
I learned the power of a good mantra back when I started running in high school. I absolutely hated running at the time, but I was sick and tired of being an overweight kid bullied every day (I dreaded gym class like the plague), During my sophomore summer, I committed myself to a healthy living and running plan that I almost gave up the first week. Not long after I'd start a run, I'd begin thinking about how far away I was from the finish line and how much further I'd have to endure that unbearable burning pain. I'd lose hope and think about nothing but giving up, which is the first big step to actually giving up. Fortunately for me, at some point I realized that if I took my mind off the entire distance and just focused on the steps in front of me then my whole perspective would change. The overall, unthinkable end goal would disappear and I'd end up crossing the finish line before I knew it. It took a lot of work to hone this mentality, which is basically tricking my brain into forgetting how far I had left to run, but it's a trick I use to this day. I still reach moments of hopelessness when a long run seems like too much and the finish seems too far off, and I regularly remind myself to stop those thoughts and replace them with <b>"Just one more step... just one more step..."</b> It may not sound like a power-mantra, but it works like a charm for me every time. I think the real power in those simple words comes from keeping me in the moment and making the greater struggle ahead disappear from my mind. The journey of a thousand miles begins with one step, right?<br />
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By the way, I lost almost 30 pounds that sophomore summer and outran most of the kids in my gym class the following year (I wasn't tall then, either<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">—</span>I grew about a foot the following year). One day, later that year, it just hit me that I loved running.<br />
<br />
According to sports psychologist Stephen Walker, Ph.D., "Repeating choice words whenever you need to focus helps direct your mind away from negative thoughts and toward a positive experience," which was exactly what I encountered. Maybe my mantra will work for you, and maybe not. We're all different and we all have our own sources of motivation, so you need to find yours. Here are some more examples...<br />
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<h3>
Famous mantras:</h3>
<ul>
<li>In his bestselling memoir, <i><a href="http://www.tallguyrunning.com/2013/06/book-review-eat-and-run-by-scott-jurek.html" target="_blank">Eat & Run</a></i>, world champion ultrarunner Scott Jurek shows how father's saying <b>"There are some things you just do"</b> became the mantra that pulled him through countless races when he saw no reason to keep going.</li>
<li>Renee Metivier Baillie wrote the words "<b>Think strong, be strong, finish strong"</b> on her hands when she ran and won the 2010 USATF 3,000 meter race.</li>
<li>Sarah Reinertsen told herself over and over <b>"You're tougher than the rest"</b> when she became the first female leg amputee to finish the Ironman World Championship.</li>
<li>Mohammad Ali had many mantras, including <b>"Don't quit, suffer now and spend the rest of your life as a champion."</b></li>
<li>Olympic distance runner Bolota Asmerom uses Bruce Lee's mantra <b>"Be like water"</b> to feel smooth and full of force during his runs.</li>
</ul>
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For a mantra to be effective, you'll need to find one that resonates with you personally and really targets the negative thinking that threatens to keep you from meeting your goals. I still come up with new ones to confront the unique challenges I encounter on various runs.</div>
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<h3>
My tips for finding a good mantra:</h3>
<div>
<ol>
<li>Experiment with new sayings and try mixing up the words until your find a short and simple phrase that really clicks for you. </li>
<li>Remember that little changes in words can make a big difference.</li>
<li>Try incorporating powerful words (embrace, fierce, strong, BE, etc.)</li>
<li>It may not seem significant, but focusing on promoting the positive is much more effective than rejecting the negative. For example, "Keep going" will be more motivating than "Don't stop."</li>
</ol>
</div>
<br />
<h3>
Need ideas?</h3>
Here are some of my favorite mantras found online:<br />
<ul>
<li>Feet fast, legs strong, I can do this all day long.</li>
<li>I run fast, I run strong, I run long.</li>
<li>Just…need…to…get…home…</li>
<li>Tank tops, booty shorts n’ bikinis! Tank tops, booty shorts n’ bikinis!</li>
<li>My dad is watching from heaven and I'm gonna make him proud.</li>
<li>I'm lapping the guy on the couch (picture your old self as the guy on the couch).</li>
<li>Pain is weakness leaving my body (or strength entering my body).</li>
<li>I will outrun the zombies! I will outrun the zombies!</li>
<li>Heart...Legs...Courage...Strength...</li>
<li>Hills are my friend.</li>
<li>This is exactly where I want to be.</li>
<li>Earning pie... Earning pie...</li>
<li>One more of my favorites: If you read my post on <a href="http://www.tallguyrunning.com/2013/07/minimalist-monday-week-11-does-running.html" target="_blank">breathing for optimal running</a>, you'll know that I end my breath cycle with a four-count exhale. On those four beats, I like to repeat to myself <b>"Run-light-and-smooth."</b> It not only helps me relax, but also helps me keep my running form, well... light and smooth.</li>
</ul>
Do you have any mantras of your own you'd like to share? Please post them in the comments below!<br />
<br />
By the way, you could also try Wash's mantra from <i>Serenity:</i> <b>"I'm a leaf on the wind."</b> It always makes me smile:<br />
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<i>[Spoiler Alert] Too bad he died in the very next shot.</i></div>
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<span style="font-size: xx-small;">Photo Credits: Copyright <a href="http://www.123rf.com/profile_stocking">123RF Stock Photo</a></span>Martin Karlhttp://www.blogger.com/profile/00761746884688669520noreply@blogger.com2tag:blogger.com,1999:blog-7463314721902072066.post-74445832115464847012014-11-04T09:23:00.000-08:002015-03-22T15:08:36.150-07:00IT Band Pain (ITBS): Simple Exercises for Treatment and Recovery<div class="separator" style="clear: both; text-align: center;">
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I know, I haven't written a new post in a while. The reason: I haven't been running.<br />
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Wouldn't you know it, after a long bout recovering from my hamstring injury, I began building up my mileage again only to find that my old lateral knee pain has returned. This is the pain that originally threatened my marathon last year and eventually led to my hamstring injury. To be clear, however, it <a href="http://www.tallguyrunning.com/2014/01/what-not-to-do-when-recovering-from.html" target="_blank">was my dumb decision</a> to run through the pain and change my gait on a long run that really led to the hamstring problem. In retrospect, taking some time off to rest and strength train would have been a much wiser alternative, and learning from my past mistake is why I'm not running now.<br />
<br />
Last time I dealt with this pain, I was confronted with several different diagnoses by my chiropractor, GP and PT. Their combined theories included iliotibial band syndrome (ITBS) patellar tendonitis, patellofemoral pain syndrome (PFPS/runner's knee) soleus tendinitis and some weird thing with my tibial fibular head. Now, after a new diagnosis, I believe I've finally come full circle and narrowed it down to [drumroll]... ITBS!<br />
<br />
My ITBS was hard to diagnose because the pain I felt was right on the tibial fibular head, much lower than most cases of iliotibial band pain. Feeling pain in this region opened up many other possibilities that my previous docs didn't want to rule out (it didn't help that I refused to stop training at the time, thereby not giving my body a chance to show improvement with any of my various treatments). I was recently fortunate enough to attend an event at a new physical therapy clinic that included free injury screenings for anyone interested. I jumped at the chance and had a thorough muscle-testing evaluation by a PT who was something of an expert on ITBS. He assured me it was the culprit.<br />
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Okay, so I have ITBS. Now what?</h3>
<br />
I did a fair amount of research on ITBS last year, and after reading many articles and consulting PTs on the subject, here's what I know:<br />
<ul>
<li>The IT band is a thick band of fascia that stretches from your hip to just below your knee. </li>
<li>Pain results when a tight IT band creates friction by rubbing across various bones and cartilege near your knee (especially the lateral epicondyle of the femur). This can lead to inflamation. </li>
<li>You don't recover from IT band pain by working on your IT band. Stretching and massaging it may have benefits, but they are not a cure in themselves. </li>
<li><b>And here's why you're reading this: </b>It may sound counter intuitive, but the way to beat ITBS is to strengthen the surrounding muscles, especially your glutes. If these muscles are strong and balanced, there will be less strain on your IT band and the pain will subside. </li>
</ul>
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<h3>
</h3>
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</h3>
<h3>
</h3>
<h3>
Preventing, Treating and Curing IT Band Pain</h3>
<br />
"Okay, tall guy," you're probably thinking, "that's all well and good, but what the heck do I do about it?"<br />
<br />
Fortunately, I'm finding that curing ITBS is not difficult and I'm seeing a lot of progress in a short time, but recovery does require a little discipline. That means doing the exercises regularly and taking a break from running. Can't stand missing a workout? Try my solution of switching to an elliptical or other cross-training that you can do pain-free. This will also help with the recovery. In the meantime, here are the simple strength training exercises that I have found to help me get up and running again, but before you do them...<br />
<br />
<h4>
1. Reduce Inflammation</h4>
<div>
Don't make things worse by adding more stress to an inflamed muscle or tendon. Before anything else, cool the pain. Rest, ice, NSAIDs and topical anti-inflammatory creams are all good. So are turmeric and fish oil supplements, as well as a low-glycemic diet.</div>
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<h4>
2. Stretch and Massage</h4>
I know, I just said stretching and massaging your IT band won't cure it, but many PTs (including Mark Fadil, the Director of Sports Medicine Institute International in Palo Alto, CA) claim deep-tissue massage is necessary for strength training to be effective: every day for elites and two or three times per week for recreational runners. Use a foam roller or try massaging techniques like the ones shown below. I should add that there is some controversy about this: <a href="http://asmwellness.com/2013/09/23/dont-foam-roll-your-it-band/">some docs</a> believe stretching and massaging the IT band directly may not help and only lead to more injury. I suggest that if you try it, be gentle and take it easy. It may also be more effective to massage the TFL and glute muscles on either side of the upper IT band (see anatomical image above).<br />
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All cooled and massaged? Great! Let's move on to the Strength exercises.<br />
<br />
<i>Giving credit: while you can find these exercises all over the web, I pulled these images from the <a href="http://www.runnersworld.com/">Runner's World website</a>. I tweaked the descriptions based on my PT's tips. Hopefully they won't sue me.</i></div>
<div>
<br /></div>
<div>
<h4>
1. Side Leg Lifts</h4>
<br />
This is my personal favorite exercise, and the one that I believe is helping me the most.<br />
<br />
Lying on your side, slowly raise your top leg straight up with toes pointed down. Hold at the top for 5 seconds then gently lower. Form is very important. Check that you have a straight line from shoulder to ankle with the top hip slightly in front (it may help to do this with your back against a wall). You should feel the strain in your glute... the butt muscle of the leg being raised. If you don't feel it there, you may need to move your top hip forward more. Build up to three sets of 10 repetitions for each leg.<br />
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<div style="text-align: center;">
<img alt="IT Band Pain (ITBS): Simple Exercises for Treatment and Recovery" src="https://blogger.googleusercontent.com/img/proxy/AVvXsEiCAyGa55VAaF32IFMHF5q3Zszlrs2APSHgbD6NACYMlT5QNYkM-co3UowyJzX6hxIurjZQV898JuHGfCAkyhMSfKgzcswmnudt8meECM1rA2QA8BTUb9XhoNcv2x69KjGuRgf8JVTU3EhuP8jwBrfTPkLlIi7l3LWHnQpcLl-QF3PvOBJN1UQ=" title="IT Band Pain (ITBS): Simple Exercises for Treatment and Recovery" /></div>
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<h4>
2. Clam Shell</h4>
<br />
Again, start by lying on your side with your hips vertically aligned. Your thighs should be about 45 degrees from your body and your knees bent at 90 degrees. Place a resistance band around your thighs. Raise and lower your top leg only without moving your pelvis. Perform the exercise slowly with emphasis on good form. Build up to 10 repetitions of three sets on each leg.<br />
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<div style="text-align: center;">
<a href="http://www.runnersworld.com/sites/default/files/clamshellexercise.jpg"><img alt="IT Band Pain (ITBS): Simple Exercises for Treatment and Recovery" border="0" src="https://blogger.googleusercontent.com/img/proxy/AVvXsEh4H3MFj7rPfdHlVRmxvzZRX3UuTKy3ZMnfogBJsjvWGgyXPrEOI7XNC0saQwndS1tr1IC9ZhJoGP116atZA1-tMi2eoNNzrQxuNlO271YkxOXJVipybZJQgY6Uesx_UReLllZyZYYjXNUbt0D9ZioLTKZ3VDKIhUmQYUu71oPg2SKQfrWl=" title="IT Band Pain (ITBS): Simple Exercises for Treatment and Recovery" /></a></div>
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<br />
<h4>
3. SINGLE-LEG SQUATS</h4>
<br />
Beginner Version: Balance on one foot, then bend your supporting knee to slowly lower your torso one-quarter of the way to the ground, then raise back up to the starting position. Your unsupported leg should be extended in front of you throughout the movement, not touching the ground. Take care that the knee stays straight over the foot and does not collapse inward. Build up to 10 repetitions of three sets on each leg.<br />
<br />
Intermediate Version: After you have mastered the straight quarter squat, make the exercise more challenging by mimicking running form, extending the unsupported leg behind you and bringing it through to lift the knee in front of you. Ultimately, move farther by touching the ground in front of your body on the forward lean.<br />
<br />
Advanced Version: While standing on your right foot, move a soccer ball up and down diagonally from lower left to upper right, then side to side in a twisting motion. Repeat with the left foot, moving the ball from lower right to upper left.<br />
<br /></div>
<div>
<div style="text-align: center;">
<a href="http://www.runnersworld.com/sites/default/files/single-legsquats.jpg"><img alt="IT Band Pain (ITBS): Simple Exercises for Treatment and Recovery" border="0" src="https://blogger.googleusercontent.com/img/proxy/AVvXsEgOzilwySTq9JQF_um1bzh2vDQx111o0pUl7McoZmdFeoB2q3uCoK74iS_6U8mDoCtrENPu8zJ4WQ5JOtUvpVjVEtQL90ncfhNhz1C_bn-vdZBi0lphNQrsjfuwFqVYfNUyS0lgT2xPC9310C1Ye_pxxDso9rnrJU_tAsFu4rPIy04aOnc=" title="IT Band Pain (ITBS): Simple Exercises for Treatment and Recovery" /></a></div>
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<div>
<h4>
4. HIP HIKES</h4>
<br />
When strong enough, eccentric strengthening works the hip abductors in the same manner in which they function during running. Standing on one foot on a step or a stair, raise the other foot by lifting your hip on that side, while taking care to stay in a straight, upright position. Slowly lower the hip to the bottom of your range of motion, while staying upright. Perform 10 repetitions on each side and build up to three sets.<br />
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<div style="text-align: center;">
<a href="http://www.runnersworld.com/sites/default/files/hiphikes.jpg"><img alt="IT Band Pain (ITBS): Simple Exercises for Treatment and Recovery" border="0" src="https://blogger.googleusercontent.com/img/proxy/AVvXsEjn7JNFob3_zhiyWwmLh2atIK09drmjoHgMPECZvHrRNaxRuyfrgfN7aDrwfWcnlahZfh1V3vMkN3qCjx_0xVhY2Tam2I28cdAicAlwUqz3W3vS0NKDRahb7AeFpRYbKVf3rSaxvnjR0tCgClXm6m27nPqOsmJY_A0einUn=" title="IT Band Pain (ITBS): Simple Exercises for Treatment and Recovery" /></a></div>
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<br />
<h4>
Additional Tips</h4>
Here are some tips for preventing IT pain:<br />
<ul>
<li>Warm up properly before a run. Walking a quarter- to half-mile first will do wonders.</li>
<li>Avoid uneven running surfaces, particularly the side of a road.</li>
<li>Avoid running on concrete, or at least try to mix some trail running into your routine from time to time.</li>
<li>Make sure you are not running in shoes with worn or uneven soles (of course, if you're running in thin minimalist shoes that won't leave you lopsided, such as <a href="http://www.softstarshoes.com/" target="_blank">Soft Stars</a>, then this isn't much of an issue).</li>
</ul>
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<h4>
</h4>
<h4>
Need More Exercises?</h4>
As an added bonus, I don't think a post on ITBS would be complete without mentioning Jason Fitzgerald. He's a runner who has recovered from ITBS himself and now devotes a blog to strength training for preventing and treating running injuries—appropriately titled <a href="http://strengthrunning.com/" target="_blank">Strength Running</a>. I've enjoyed reading his blog and have found his tips very useful.<br />
<br />
If you want more variety in your exercises, then check out his ITBS rehab routine below, or <a href="http://strengthrunning.com/2011/02/the-itb-rehab-routine-video-demonstration/" target="_blank">look on his blog</a> for customized training plans.<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/ydcy3dPf__M" width="560"></iframe>
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<br />
That's about it. All said and done, I can do a decent IT band workout in less than 15 minutes. When I'm in a hurry, I just do one or two of the exercises above. When I have more time, however, I not only do all of them but other strength training exercises, as well. Working your glutes, hamstrings, quads, calves and core are all beneficial for running pain free, and living healthy in general, but that's a much bigger topic than I can cover in one post.<br />
<br />
The result: I'm seeing progress! I take it easy and only run every now and then to test my recovery. In doing so, I'm finding the pain coming on later and later in my runs, and much less intense. I've been doing so well that I'm confident the pain will soon be non-existent.<br />
<br />
<i>I have to add a little disclaimer here: I'm no doctor and you shouldn't take anything I say to replace professional medical advice. Your ITBS or knee pain issues may be more serious than mine and may require different treatment, but I've found the techniques listed above to help me.</i><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8EHYiuV08yuMgf0Aa8s8oTEaLiQxNCb7Pkstz5hCVTw7-RALPLuhBAM_s0J50AVuSdthDU_7t8IGlUx64IRLaMOfb5N-r0CnSL8u8_OhfadkvK6NzpdgOJ9-JvuU0EEUUEp3KePuawmU/s1600/how-i-fee-standing-sitting.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Is Sitting Killing Your Running Workout? My Awesome Standing Desk (Plus Infographic)" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8EHYiuV08yuMgf0Aa8s8oTEaLiQxNCb7Pkstz5hCVTw7-RALPLuhBAM_s0J50AVuSdthDU_7t8IGlUx64IRLaMOfb5N-r0CnSL8u8_OhfadkvK6NzpdgOJ9-JvuU0EEUUEp3KePuawmU/s1600/how-i-fee-standing-sitting.jpg" title="Is Sitting Killing Your Running Workout? My Awesome Standing Desk (Plus Infographic)" /></a></div>
<br />
It's no big news that sitting is bad for you. I've heard this for years, and I'm sure you have, too.<br />
<br />
Study after study has shown that sitting leads to higher rates of back pain, diabetes, mental illness, disability, high blood pressure, bad cholesterol, excess belly fat, obesity, heart attacks, heart disease, cancer and just plain death. Yes, really... death is on the list for "dangers of sitting." See this <a href="http://www.webmd.com/fitness-exercise/news/20140407/sitting-disease-faq?page=1" target="_blank">WebMD article</a> if you don't believe me.<br />
<br />
While all of that is adequately unpleasant, what really shocked me was a recent study reported in <i>Runners World</i> magazine. Just released last month, this study shows that every hour spent sitting negates a whopping 8% of the health benefits from an hour of running!<br />
<br />
Sound depressing? Well, it gets worse—the number may actually be closer to 16% for moderate exercise:<br />
<br />
<blockquote class="tr_bq">
According to a research team from the University of Texas Southwest Medical Center, each time unit of sitting cancels out 8 percent of your gain from the same amount of running. In other words, if you run for an hour in the morning, and then sit for 10 hours during the day, you lose roughly 80 percent of the health benefit from your morning workout.
<br />
<br />
People who engage in an hour of moderate-intensity exercise–running is considered vigorous exercise–fare much worse. They lose 16 percent of their workout gain from each hour of sitting."</blockquote>
<a href="http://www.runnersworld.com/health/how-much-does-sitting-negate-your-workout-benefits" target="_blank">[Read the full <i>Runners World</i> article here]</a><br />
<br />
Let's face it, there's just nothing good about sitting. It isn't even <i>excessive </i>sitting, it's sitting for any amount of time that seems to cause problems. And sitting is one of America's favorite pastimes. This makes me so sad I just want to go plop down on a couch for the rest of the day.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYTxf9NLBbPEzieIO3X0ki3ud2PDHBVzxWXnrMXCQX4Y0m-F7QkNMkYYxisRkhC2WP9_zZgveDs9-6LEkTYfORzPcFgz6zkJqcTOsvJZVtv0PsjAFRb-G527vlC8GMm9Ep1HjPJJeqjto/s1600/Merica-Sitting-Funny-Lawnmower.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYTxf9NLBbPEzieIO3X0ki3ud2PDHBVzxWXnrMXCQX4Y0m-F7QkNMkYYxisRkhC2WP9_zZgveDs9-6LEkTYfORzPcFgz6zkJqcTOsvJZVtv0PsjAFRb-G527vlC8GMm9Ep1HjPJJeqjto/s1600/Merica-Sitting-Funny-Lawnmower.jpg" height="228" width="400" /></a></div>
<br />
Well, I for one do not want to give up my hard-earned running benefits so easily. I'm happy to say that I have fully transitioned to a standing desk for my day job.<br />
<br />
This change actually happened last year, and back pain was the main culprit. No matter how much I tried to tweak the ergonomics of my desk and chair, nagging stiffness and pain in my lower back and shoulders kept sneaking up on me. At the same time, I came across articles discussing how sitting for long periods can lead to tight and/or weak leg muscles that may result in running injuries (later verified by my docs when I developed knee pain). I finally decided to take the plunge and ask my boss if it was okay for me to convert my desk to a stand-up station.<br />
<br />
All I had in mind was finding a big box to raise my computer screen and keyboard, To my surprise, she not only loved the idea, but offered to buy me a whole new desk that can easily move up and down!<br />
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I let her know I didn't want the company spending a lot of money on me when a box would have made me happy, but she had a good argument: Soft Star spends a lot on nice ergonomic chairs for our seamstresses to keep them comfortable and healthy during the work day. She said it's also a preventative issue because they would lose labor and workman's comp fees if anyone injured their back on the job. They never spent that money buying a chair for me (which I didn't realize), so they may as well spend it on a desk. She assured me it was well worth the expense to them if it would benefit my health and level of comfort at work. She also insisted on a convertible station because she assured me I would want to take sitting breaks from time to time, at least at first.<br />
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Yeah, I have an awesome boss and an awesome job.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9slCXSiC_ifpElx81XWz5NY5G0e4jllU3zjuWgPhMEsE5RkBGm6ck76hse-pdA6IQPxKQAzNuYygjondGxEOYOyXpwE4XEjEivyBhV9Af1AQ75m7sxJgLxMG2rreQF4mXzRiyoWJzPQA/s1600/ModTable+Standing+Desk.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Is Sitting Killing Your Running Workout? My Awesome Standing Desk" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9slCXSiC_ifpElx81XWz5NY5G0e4jllU3zjuWgPhMEsE5RkBGm6ck76hse-pdA6IQPxKQAzNuYygjondGxEOYOyXpwE4XEjEivyBhV9Af1AQ75m7sxJgLxMG2rreQF4mXzRiyoWJzPQA/s1600/ModTable+Standing+Desk.jpg" height="318" title="Is Sitting Killing Your Running Workout? My Awesome Standing Desk" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>The ModTable adjustable standing/sitting desk.</i></td></tr>
</tbody></table>
She also took on the shopping search herself and eventually found this beauty. It's made by ModTable and comes with an easy hand crank to switch between standing and sitting positions. We opted for just the base since it was cheaper and we already have an excess of wood around the shop... plus Tim. Soft Star founder Tim Oliver was a carpenter before he started making shoes and he gets really excited for any opportunity to build something out of wood for the shop, so he jumped right on making me a top for the base.<br />
<br />
In the end, my boss was absolutely right about needing those sitting breaks. I was so excited to start standing my first day and thought I would last the whole eight hours. About three hours later I collapsed into my chair and it felt like a glass of water after crawling through the desert.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLX45AU3wpOr09IcONguHigHTXlpjEehqEC-26B7XbUZo1TrpXGH-Vngror88iFV27Du2tCabjUkhyVXAry5wkYJXQQRPUeTJtHxIfHIaiRNrEqeuIFKXVlxMUb0swBKLY2IYPXe7xi9M/s1600/Standing-Desk.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLX45AU3wpOr09IcONguHigHTXlpjEehqEC-26B7XbUZo1TrpXGH-Vngror88iFV27Du2tCabjUkhyVXAry5wkYJXQQRPUeTJtHxIfHIaiRNrEqeuIFKXVlxMUb0swBKLY2IYPXe7xi9M/s1600/Standing-Desk.jpg" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Desk goes up, desk goes down. My chair fits nicely underneath it.</i></td></tr>
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The standing time gradually increased over the next several weeks, and I noticed how other events affected it. For example, I was still training for my marathon back then and if I did a long morning run then I'd have little energy to stand through the afternoon. Also, if I didn't sleep well the night before then sitting was much more appealing. I already knew it helps to keep your knees bent ever so slightly, as opposed to locking the legs, when standing for long periods—a big reason people faint at weddings.<br />
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I didn't notice it for a while, but after several weeks I realized I was routinely standing all day and not using the sitting position at all. I haven't sat at my desk for a long time now and my legs don't feel tired like they used to, even after a long day. I do notice that I'm generally more exhausted after work than I used to be, but I think it's well worth it. My back problems are gone and my legs feel stronger and more flexible than they did even a few months ago.<br />
<br />
My latest renovation was the addition of a resistance band around the base and block of wood on the floor. When I started physical therapy last spring my PT suggested doing hamstring curls and calf raises a couple times each day, along with mild stretching. Now I can do them while I work! I was discharged from physical therapy weeks ago, but I see no reason to stop. After all, <a href="http://www.drnicksrunningblog.com/calf-raises-to-improve-endurance-for-long-runs/" target="_blank">Dr. Nick</a> recommends 100 calf raises daily for runners, and they do make computer work more enjoyable.<br />
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Do you have a standing (or non-sitting) solution of your own? If so, then I'd love to hear about it! In the meantime, here's a scary infographic that is sure to give you nightmares:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx1I7pT1v7dOC-L31ZAw8Fli_YhQ9ymNH9lGpPJcX57Yw1yiZN-JihpC05rq-kxQ6O9vpNTssohdU4_CpGIHj3CGbuld2BhLQb7kG4cQTZz3XQ7-BuwI6IOIQqgcCgbLW_bEL_Yu5rhuY/s1600/Danger-of-Sitting.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://www.kardio.com/blogimages/sitting-is-killing-you-infographic.jpg" /></a></div>
<br />Martin Karlhttp://www.blogger.com/profile/00761746884688669520noreply@blogger.com4tag:blogger.com,1999:blog-7463314721902072066.post-77109263991081853292014-08-05T05:20:00.000-07:002015-03-22T15:47:58.208-07:00How Many Shoes Does a Shoe Elf Own?<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYhDyOEubps1Vwh2QmnO9JDrjIHuzZC-nE5Ntbyz72_PHQOTFunvyk5iGXyJhWLVmb8Ee0VYQ8CVYTqROYGH8Van5uSvIZjxi-rnlUPHbCNfgVnQ3LRx3LB2sWlUr81vk4dI74HCyzhc4/s1600/shoe-pile2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="How Many Shoes Does a Shoe Elf Own?" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYhDyOEubps1Vwh2QmnO9JDrjIHuzZC-nE5Ntbyz72_PHQOTFunvyk5iGXyJhWLVmb8Ee0VYQ8CVYTqROYGH8Van5uSvIZjxi-rnlUPHbCNfgVnQ3LRx3LB2sWlUr81vk4dI74HCyzhc4/s1600/shoe-pile2.jpg" height="425" title="How Many Shoes Does a Shoe Elf Own?" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Photo courtesy of Larkin Holavarri</i></td></tr>
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When I began working at <a href="http://softstarshoes.com/" target="_blank">Soft Star Shoes</a> back in early 2011, I swore I would not get into the minimalist/barefoot thing because I did not want to throw away and replace all my conventional shoes. Shoes aren't cheap, after all, and I had just spent a pretty penny for a brand new pair of Asics runners.<br />
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My soon-to-follow <a href="http://www.softstarshoes.com/live-bare-blog/2013/03/04/the-mighty-arch-a-natural-cure-for-plantar-fasciitis/" target="_blank">bout with plantar fasciitis</a> quickly put an end to that idea. As soon as I realized how much better my feet felt when barefoot or in Soft Stars, the old kickers—including the still new Asics—didn't stand a chance.<br />
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Now, three years later, I look at my vast minimalist shoe collection with complete shock. If I didn't have them in front of me then I would have only remembered acquiring 3-4 pairs. I like to think of myself as a minimalist in life, not just in running (haha), meaning that I abhor clutter and don't like to own things I don't need or use. Somehow, an excessive amount of shoes seemed to have sneaked past this philosophy... which is obviously why they're called "sneakers" (double haha).<br />
<br />
In my defense, I work at a shoemaking workshop and several of these were free because they were either test shoes or sewing mistakes that happened to fit me. How could I refuse? On the other hand, I did paid for a bunch of them...<br />
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<h3>
So, how many shoes does a shoe elf own?</h3>
Here's the breakdown:<br />
<ul>
<li>2 Pairs of Soft Star <a href="http://www.softstarshoes.com/tag/product/list/tagId/824/" target="_blank">Roo Moccasins</a></li>
<ul>
<li>1 for Work</li>
<li>1 for Home</li>
</ul>
<li>6 Pairs of Soft Star <a href="http://www.softstarshoes.com/running-moccasins.html" target="_blank">Dash RunAmocs</a></li>
<ul>
<li>2 as Formal "Dressier" Shoes</li>
<li>2 as Cozy Casual Shoes</li>
<li>2 for Running</li>
</ul>
<li>1 Pair of Soft Star <a href="http://www.softstarshoes.com/running-moccasins.html" target="_blank">Moc3 RunAmocs</a></li>
<ul>
</ul>
<li>1 Pair of Soft Star <a href="http://www.softstarshoes.com/catalogsearch/result/?q=portlander" target="_blank">Portlanders</a></li>
<li>1 Pair of <a href="http://www.softstarshoes.com/adult-shoes/sandals/luna-sandals-mono.html" target="_blank">Luna Mono Sandals</a></li>
<li>1 Pair of Vivobarefoot Off Road Hi Hiking Boots</li>
<li>1 Pair of Converse All Stars</li>
<li>1 Pair of crappy old no-name hiking shoes that aren't minimalist by any stretch of the imagination</li>
</ul>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmSTJkOcsL9e9yCIoB-FQR-KEZJLtfaJQpfu9OLQn-MgzqzXKWdFn2qEyXHGV2qr6lkIuY7iyKoqWr1jXCZe2PHA_Q_6Aq00rZ5PIZDzwyzsSneRY4zIAdezYvbLMfVOHdTyoSu5hoqyY/s1600/Soft-Star-Shoe-Collection.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="How Many Shoes Does a Shoe Elf Own?" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmSTJkOcsL9e9yCIoB-FQR-KEZJLtfaJQpfu9OLQn-MgzqzXKWdFn2qEyXHGV2qr6lkIuY7iyKoqWr1jXCZe2PHA_Q_6Aq00rZ5PIZDzwyzsSneRY4zIAdezYvbLMfVOHdTyoSu5hoqyY/s1600/Soft-Star-Shoe-Collection.JPG" height="480" title="How Many Shoes Does a Shoe Elf Own?" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Just the Soft Stars</i></td></tr>
</tbody></table>
Doesn't sound like a minimalist's closet, does it? I guess it's not so unusual for a runner's closet... until you consider that only two of these pairs are running shoes.</div>
<div>
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<div>
That may be all you want to know about my shoe collection, but if you're yearning for more details then read on...</div>
<div>
<br /></div>
<div>
<h3>
Firstly, the Roo Moccasins:</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgnZz9q4UKDn_UDfJXDH85JLELDzav-MMgR_j-_4MWSgNcZ7KP8Q-R7p2G-cjcT5yV_REpL4wybjLZG20FqYZnVtl8QcSP8mzn0HB9YzUyTuK3oIxc5-_ZlUGTXC0A-WUw-Mt8G6BmWrc/s1600/Soft-Star-Roo-Moccasin-Shoes.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgnZz9q4UKDn_UDfJXDH85JLELDzav-MMgR_j-_4MWSgNcZ7KP8Q-R7p2G-cjcT5yV_REpL4wybjLZG20FqYZnVtl8QcSP8mzn0HB9YzUyTuK3oIxc5-_ZlUGTXC0A-WUw-Mt8G6BmWrc/s1600/Soft-Star-Roo-Moccasin-Shoes.JPG" height="480" width="640" /></a></div>
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<div>
My burgundy and black suede <a href="http://www.softstarshoes.com/tag/product/list/tagId/824/" target="_blank">Roo moccasins</a> were my very first pair of Soft Stars, and the shoes that showed me foot pain can be cured by going minimal or barefoot. I keep them under my desk at work and after three years they're still in excellent shape, if not a bit dirtier. For a while, I was bringing them home every day to wear around the house, then back to work the next day. I finally decided it was work the convenience to have two pairs so I can keep one at each place, and that led to the suede moss green and chocolate pair in the photo. This is Soft Star's signature moccasin, and the one they've made for all ages since 1985. It is handcrafted with super soft suede uppers and an even softer sheepskin innersole. The natural suede outersole literally molds to your feet to give a natural, uninhibited range of motion. Aside from being barefoot, nothing makes my feet feel better.</div>
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<div>
<h3>
On to the RunAmocs:</h3>
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One of the very first pairs of shoes I bought from Soft Star was a comfortable pair of <a href="http://www.softstarshoes.com/running-moccasins.html" target="_blank">Dash RunAmocs</a> in forest green with chocolate suede backs and a 5mm Trail sole. These shoes were incredibly comfortable and I wore them daily. I began to think I needed a backup pair for when they wore out, and also something a bit dressier for those rare formal occasions. This led me to a sleek looking pair of the same Dash style in smooth burgundy and black with a <a href="http://www.softstarshoes.com/running-moccasins.html" target="_blank">bullhide leather sole</a>. I absolutely love this natural and flexible sole... so close to barefoot! These were my two go-to casual outdoor shoes for a long time, and also my only two running shoes, until I wore right through the suede heel back of the green pair (in Soft Star's defense, this was one of the first pairs I soled myself and I cut the rubber heel too short, leaving the back leather vulnerable). When that happened, I figured I should not only replace it, but also replace the other pair because I assumed it would also wear out soon. So I bought another pair of Dashes in a different variation of green and brown suede and an identical pair of the burgundy and black pair. To this day, 2+ years later, that first burgundy/black pair still hasn't worn out.</div>
<div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgupsTsQfBmSNZBb9DC3_1GFv2DUm4nqTA4V4lBw5EQuslTudquXui3dYkjBQrQOqMraKPI0Hnael8Pvuh1r5v3bUQHsplxh33nUDXWImbgWrshKi-JD3tDEkjzu1y2mv-QsGs3xTQ-idE/s1600/Soft-Star-Casual-Shoes.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgupsTsQfBmSNZBb9DC3_1GFv2DUm4nqTA4V4lBw5EQuslTudquXui3dYkjBQrQOqMraKPI0Hnael8Pvuh1r5v3bUQHsplxh33nUDXWImbgWrshKi-JD3tDEkjzu1y2mv-QsGs3xTQ-idE/s1600/Soft-Star-Casual-Shoes.JPG" height="480" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Dash RunAmocs for casual use (except for the green Portlanders in the lower left).</i></td></tr>
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When I began marathon training, I decided I deserved some running shoes exclusively for running. I also figured this would keep my casual shoes from wearing out prematurely. It just so happened that the designers at Soft Star needed some runners to test a new innersole leather for color bleeding, so they offered me two free pairs of Dash RunAmocs on the condition that I ran in white socks and took photos of them afterwards. I chose both in perforated leather and the 5mm Trail sole, which is still my fav running sole for any kind of surface. One was green and white with perforated leather only on the sides to help keep my feet dry and warm in colder weather, and one in blue and white with perforations all over the front and sides to keep my feet ventilated on warmer days. This blue pair was also the pair I was saving for my Hawaiian marathon. Over a year later, they're both still holding up great and still my preferred running shoes.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3zS2vvNm32tt-l3btAtmkTB3H_D1KMWHUK94V4ir5ME6bxM5kidrfKI5tbLBY0FtZkcpdn8nUtCxipN8eahCnn7G93oGJvntl9A4XUgU286HbQ4sKS_vHuSdW57NH6qrivPfR9rMHoyU/s1600/Soft-Star-RunAmoc-Running-Shoes.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3zS2vvNm32tt-l3btAtmkTB3H_D1KMWHUK94V4ir5ME6bxM5kidrfKI5tbLBY0FtZkcpdn8nUtCxipN8eahCnn7G93oGJvntl9A4XUgU286HbQ4sKS_vHuSdW57NH6qrivPfR9rMHoyU/s1600/Soft-Star-RunAmoc-Running-Shoes.JPG" height="480" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>RunAmocs for running. Two pairs of Dash, one Moc3.</i></td></tr>
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Around that time, a pair of size 13 <a href="http://www.softstarshoes.com/running-moccasins.html" target="_blank">Moc3 RunAmocs</a> was made with a stitching error and couldn't be sold. I was the only one whose feet they fit, so voila... <i>free shoes! </i>The Moc3 is basically a running "sock" that stretches around your foot with a thin 2mm Vibram sole, and a favorite among barefoot runners. While I do like to run barefoot on occasion, I run on a lot of gravel and prefer not to have max groundfeel all the time. I still use these shoes quite a bit, though, because they are very easy to slip on and off when I need to run outside quickly. They are also incredibly comfortable for running errands around town and rolls up easily to fit in a pack for a camp shoe. I think I would spend more time running in them if I build up some more tolerance for gravel.<br />
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<h3>
The Portlander:</h3>
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This is one of Soft Star's newest designs. It's based on the Dash RunAmoc, but instead of being glued to a running sole it's stitched to a 4mm Geo sole. This sole is incredibly flexible with great traction. I received this pair for free as another test pair. The shoe designers weren't sure how our suede leather would hold up for the front upper of this shoe, so my test pair was made with two different grades of suede for testing and comparison: a thicker grade for the left foot and a thinner grade for the right. As you can see from the photo above, the green color varies slightly between the two, but then again... <i>free shoes!</i> In the end, Soft Star decided to just offer smooth Nova leather for the front of the shoes, not suede, so mine are a very limited edition. While I prefer the look of my Dashes for appearance and style, the <a href="http://www.softstarshoes.com/catalogsearch/result/?q=portlander" target="_blank">Portlanders </a>are incredibly comfortable and I've found the rim of the sole on this new shoe gives some extra durability to the upper leathers around the toe and heel. I haven't tried running in them yet because I still prefer the tread on my 5mm Trail Dashes, but it's a great everyday walking shoe.<br />
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<h3>
Luna Monos</h3>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_h5OEg7DH4_FftuMqXScBU-w3QaXPMUe1FEfDIQUtEqFj3WPM7R7ULzzJw88vcOzW8np7BkM-lr2pq9-uE9MLZb2oyUOBK0RqRorI_-ELG8c72eRiNZO1QRSTksxglnGwR9tTXT0f7r4/s1600/Luna-Mono-Sandals-Hawaii.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="How Many Shoes Does a Shoe Elf Own?" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_h5OEg7DH4_FftuMqXScBU-w3QaXPMUe1FEfDIQUtEqFj3WPM7R7ULzzJw88vcOzW8np7BkM-lr2pq9-uE9MLZb2oyUOBK0RqRorI_-ELG8c72eRiNZO1QRSTksxglnGwR9tTXT0f7r4/s1600/Luna-Mono-Sandals-Hawaii.jpg" height="480" title="How Many Shoes Does a Shoe Elf Own?" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>My trusty Lunas on my trip to Hawaii earlier this year. I jumped off many waterfalls in them.</i></td></tr>
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<br />
These huarache sandals are AWESOME! Chacos used to be my go-to summer sandal, but after transitioning to minimalist footwear their arches and raised heels now make my feet incredibly uncomfortable. After reading <i>Born to Run</i>, I immediately went on a search for a good minimalist huarache.<br />
<br />
There are a lot of these huarache-style sandals on the market right now (one of my other favs is Xero Shoes—Steve Saschan's videos are sure to put a smile on your face), but I prefer the soles and ATS lacing system of my Lunas. I'll admit I have a personal bias toward the company that evolved from my job, but that doesn't make the sandals any less spectacular. The elves at Soft Star formed a good relationship with the Luna Sandals several years ago after helping Barefoot Ted, their founder, develop his product by sending him soling samples. They're also our Northwest neighbors since they make all their shoes in Seattle, Washington. I got to know their marketing monkey, Tom Norwood, after I interviewed him about <a href="http://www.softstarshoes.com/live-bare-blog/2013/04/01/caballo-blancos-legacy-lives-on-tom-norwood-returns-from-copper-canyon/" target="_blank">his experience running the Caballo Blanco Ultra</a> for the Soft Star blog. After getting my first pair of Monos from Luna, I fell in love with them immediately and have worn them regularly in the summer ever since. I'm also happy to say that Soft Star is now a retailer for Luna, so you can <a href="http://www.softstarshoes.com/adult-shoes/sandals/luna-sandals-mono.html" target="_blank">buy their sandals from our website</a>. The Soft Star elves continues to have a good friendship with the Lunar monkeys. For more options and info, check out the <a href="http://www.lunasandals.com/" target="_blank">Luna website</a>.</div>
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<h3>
Vivobarefoot Off Road Hi</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh28zvSJeAAMKgPULxLGnAKcgAA8AmhP66jRGrCn93OOSGrsHDmur6iUixaU_Riykw4hKULfAD9cJPd21lQpsStfrJ_Ki7JzPqMh7CZC0ouXXZru2nr83haD28gBKAdfO-BjYgcZaTAOto/s1600/Vivobarefoot-Off-Road-Hi-Black.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh28zvSJeAAMKgPULxLGnAKcgAA8AmhP66jRGrCn93OOSGrsHDmur6iUixaU_Riykw4hKULfAD9cJPd21lQpsStfrJ_Ki7JzPqMh7CZC0ouXXZru2nr83haD28gBKAdfO-BjYgcZaTAOto/s1600/Vivobarefoot-Off-Road-Hi-Black.jpg" height="305" width="640" /></a></div>
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My most recent acquisition. It's hard to find a good minimalist hiking shoe that covers the ankle. Lems has a beautiful Boulder Boot, but it isn't waterproof and their description says isn't intended for durability on rough trails. Until Soft Star develops a dessert boot with our Trail or Lightning sole (#1 on my wish list), Vivobarefoot's Off Road Hi boots are the only other satisfactory option I've found. This boot is fully waterproof and features a zero-drop sole lined with their patented chevron tread. A friend let me try out a pair of Vivobarefoot runners with this tread pattern and I can attest it's one of the best for traction on muddy trails. As for cons, there's a bit of a toe spring on these boots that I'd rather do without, and the uppers are more stiff and rigid than I prefer. Contrary to common preference, I want a hiker that <i>allows</i> my feet and ankles to pronate and supinate naturally (see <a href="http://www.softstarshoes.com/live-bare-blog/2013/05/30/should-trail-shoes-be-thicker-than-street-shoes-maybe-not/" target="_blank">this article I wrote for the Soft Star blog</a> for my reasons). Vivobarefoot does offer another hiking boot with a slightly lower top, the Synth Hiker, but it isn't waterproof and I couldn't find it available in my size—even their website was consistently sold out.<br />
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I should add that for most hikes my Dash RunAmocs do fine, but on intense backpacking trips I want this waterproof ankle coverage. They're also good motorcycle boots, but I'm thinking about trying the Lems option for that.</div>
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<br />
Also, while I purchased this boot in the trendy black grunge color shown in the photo above, it appears that this color has been discontinued and the Off Road Hi style is now only available in brown.</div>
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<h3>
Converse All-Stars</h3>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTJRgzyyrCbS7-5vTSpNru8eaLGwsTndFsCxqDMLQVpGPPWH-SJR49aYbpzPrDLXaR-fjoHJdzn_T-c0-PuZvcHLA4irps1k-YKIjT1jkRgaQG-qpun4gsbMmiR6QSTQvD7UNKtd9HMY0/s1600/Converse-All-Stars.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="How Many Shoes Does a Shoe Elf Own?" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTJRgzyyrCbS7-5vTSpNru8eaLGwsTndFsCxqDMLQVpGPPWH-SJR49aYbpzPrDLXaR-fjoHJdzn_T-c0-PuZvcHLA4irps1k-YKIjT1jkRgaQG-qpun4gsbMmiR6QSTQvD7UNKtd9HMY0/s1600/Converse-All-Stars.jpg" title="How Many Shoes Does a Shoe Elf Own?" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i style="font-size: 12.8000001907349px;">"It was punky and snotty to wear sneakers instead of shoes.<br />Punky and snotty was very important for the Ramones"<br />~Tommy Ramone</i></td></tr>
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What can I say, I was a punk rocker in my younger days and I just can't part with my last pair of Chuck Taylors. I wore many colorful variations of these shoes to see a lot of memorable bands in my 20s. The lone sage green All Stars that remain in my closet are by far the oldest shoes I own and the thought of throwing them out is like abandoning a child. I only wear them on rare occasions now, usually when cycling around town, but as far as conventional shoes go they're pretty minimal. Heck, before cushioned Nike shoes came along, all athletic shoes were Chuck Taylors and injury rates were allegedly much lower back then.</div>
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<h3>
Crappy Old No-Name Hiking Shoes That Aren't Minimalist By Any Stretch of the Imagination:</h3>
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These are the only other shoes that survived the great minimalist purge of 2011. I care nothing for these cheap shoes, which is why I still have them. I live on a farm, so they're for trudging through the horse pen when it's full of manure or for mowing the lawn when I don't want my other shoes stained green from cut grass. They do hurt my feet when I wear them for prolonged periods, so they're just around for brief dirty chores.</div>
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And there you have it... the full shoe rundown from a Soft Star elf... and probably more information than you've ever wanted to know about some stranger's shoe collection.</div>
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What's in your closet? Feel free to share below.</div>
Martin Karlhttp://www.blogger.com/profile/00761746884688669520noreply@blogger.com3tag:blogger.com,1999:blog-7463314721902072066.post-131609128512131122014-07-31T10:59:00.002-07:002015-03-22T16:19:07.297-07:00On the Road Again! Returning to Running When Physical Therapy Ends<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2e4p4_6DunlIeYKCMMZj_nOYrIFIxsvIxBdnKlJqWaz3zFVzCDIVmPr20G6if6DNWT1T1OxEpRpdViq00U5itXn6jmG62Q_GSv3HuaAaO2G0GmEMkRV_HWR6hpA8vKqm7K7pL0lhXva0/s1600/Happy-Running.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2e4p4_6DunlIeYKCMMZj_nOYrIFIxsvIxBdnKlJqWaz3zFVzCDIVmPr20G6if6DNWT1T1OxEpRpdViq00U5itXn6jmG62Q_GSv3HuaAaO2G0GmEMkRV_HWR6hpA8vKqm7K7pL0lhXva0/s1600/Happy-Running.jpg" /></a></div>
<br />
I'm cured!<br />
<br />
I'm happy to say that I completed my final physical therapy session this week and was officially discharged with the green light to resume training, albeit at a cautious pace. As mentioned in my last post, I was fortunate to learn that months of not running seems to have healed my initial injury. The pain I was still feeling came from soft tissue damage—the result of my hamstring healing with some knotty tightness. A handful of massage sessions followed by a home exercise regimen of hamstring curls, calf raises and gentle stretching of glutes and calves was all it took to eliminate my pain.<br />
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It's a little frustrating to think that I could have just done this on my own and saved many hundreds of dollars for PT, but it did relieve my concern that I may have had something more serious going on that would have either gotten worse with more running or possibly required surgery. There was also an unexpected perk of therapy, which was an in-depth running gait analysis.<br />
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My PT was a strong advocate of barefoot and minimalist running, which was important to me since that's the foundation of my running style. He had just invested in some nifty slow-motion camera equipment and offered to film me from all angles on a treadmill. How could I refuse?<br />
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After several minutes of running with him circling around me with a camera like my own private paparazzi, he played back the footage and gave me a bit of a shock. I was always proud of my running form and received nothing but compliments from my minimalist running instructors last year, but the camera caught a few issues I wouldn't have seen otherwise.<br />
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For starters, my right foot and leg (the side that was injured) looked fine—well aligned, good midfoot strike, landing under the knee, etc. My left foot and leg, on the other hand, were all levels of messed up. Although they felt very aligned to me while I ran, the slo-mo video showed I was swinging my left toes out to the side as I brought that leg forward. I was also landing with a very subtle heel-strike! It was barely even noticeable at regular speed, but my PT caught it and slowed down the footage to prove it to me. That really came as a surprise since I would have sworn I felt my forefoot come down first (for that matter, I was surprised my right foot landed midfoot, as I imaged it was all forefoot, but midfoot vs. forefoot is not a concern for me).<br />
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My arms were another issue. I always thought I had a comfortable swing with little motion and a relaxed grip, but my PT showed I held them out too far in front of me, which leads to excessive energy usage. He did point out that it could be a matter of preference and wasn't necessarily "wrong," but after I adjusted to his recommendations of keeping them further back I could easily see how that improved my posture and movement. It opened up my chest and made it much easier for me to stand upright with a straight back.<br />
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<tr><td class="tr-caption" style="text-align: center;">Nice arm position, random model! Keep those elbows back!</td></tr>
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I put all these things into practice over the next couple weeks of running. As anyone who has worked on his or her gait will know, it takes a lot of mutitasking to remember it all. <i>Arms back, toe straight, land midfoot, cadence up... </i>As soon as you focus on one thing the others all seem to fall out of place. After enough repetition, however, it starts to become habitual and second-nature. By my last appointment, my PT said he could see a lot of improvement in all areas.<br />
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So while physical therapy may have cost me an arm and a leg, it did get me running with confidence again and hopefully guided me to some form improvements that will help prevent future injuries. I'm starting off small with only three 2-mile runs a week, but I have the go ahead to start increasing my distance and time at a reasonable pace.<br />
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It's been rough not running, but it's a huge sigh of relief to be back on my feet. I'm anxious to get back into some long runs, but even the short distances feel great. I've also learned a lot about strength training, which I hope to share in a future post.<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/v3qlBM9vAW8" width="560"></iframe><br />
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<i>Okay, my return to running wasn't quite this theatrical, but it felt that way in my head.</i></div>
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<span style="font-size: xx-small;">Photo Credits: Copyright <a href="http://www.123rf.com/profile_stocking">123RF Stock Photo</a></span>Martin Karlhttp://www.blogger.com/profile/00761746884688669520noreply@blogger.com0tag:blogger.com,1999:blog-7463314721902072066.post-30705786531876930172014-07-02T06:00:00.000-07:002015-03-22T16:19:38.730-07:00Running Injuries: When is it Time for Physical Therapy?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-nGMedepl88uL9H8gltf8G0IdSoP9j8ILoEeea0gZCJUIrE5HlVmJPOzpQJMI0Lh_Q3B73mbISiPDJ8S9BUq6tmd7XwkpuxJbZCFhsMyb49TYKKrsPX5IS7VKGzR1AQkqc4T7_Q4Liig/s1600/Physical-Therapy.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Running Injuries: When is it Time for Physical Therapy?" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-nGMedepl88uL9H8gltf8G0IdSoP9j8ILoEeea0gZCJUIrE5HlVmJPOzpQJMI0Lh_Q3B73mbISiPDJ8S9BUq6tmd7XwkpuxJbZCFhsMyb49TYKKrsPX5IS7VKGzR1AQkqc4T7_Q4Liig/s1600/Physical-Therapy.jpg" height="0" title="Running Injuries: When is it Time for Physical Therapy?" width="0" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh8R06Vyiw9Tazk2cUKa3kjwhixtLeEbg4-s1nt2IJUQ2_ujXcLvxgTEUXrcKkY_Cg1CXoUbNGsRQWuWQniro5h8tYEyup3hKTJcBS1At-pge3RYcs70zREu0EnqkDRUcWcrsdldeqnmw/s1600/Physical-Therapy-time.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Running Injuries: When is it Time for Physical Therapy?" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh8R06Vyiw9Tazk2cUKa3kjwhixtLeEbg4-s1nt2IJUQ2_ujXcLvxgTEUXrcKkY_Cg1CXoUbNGsRQWuWQniro5h8tYEyup3hKTJcBS1At-pge3RYcs70zREu0EnqkDRUcWcrsdldeqnmw/s1600/Physical-Therapy-time.jpg" title="Running Injuries: When is it Time for Physical Therapy?" /></a></div>
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After 6 months of inactivity (i.e., not running) I finally caved and called a physical therapist.<br />
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I definitely hit a rut after backing out of the marathon last January. My knee pain wasn't going away and my motivation fizzled out. I still sought the help of various massage therapists, started a regimen of strength training and continued stretching, but gradually less so as the weeks went by. For a couple months in our rainy Oregon winter I wasn't very active at all.<br />
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As spring rolled around, however, I saw the potential future of a summer without running and my injury once again became a priority. Physical therapy was my last resort, and I held it off for one reason: price.<br />
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I'm not getting rich from my job and my catastrophic health insurance doesn't cover very much, so I tried all the cheaper solutions first. Now I was out of inexpensive ideas, my pain still persisted after several months of rest and I realized I was willing to pay a lot to get moving again.<br />
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<h3>
So how do you know it's time for physical therapy?</h3>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI1f_8mWVbZQHbA399Gvk_dJ9zeD1UN36wjSKX3TqiV8URLWHCTE3gu_9lEcgWpIFegmEmTbDUiyCj22bJI7JInt2DZAu_kIiNx6RFMuqH2EstSag-E9iFDmMh9AhsWRyFX8SVOqnkfgs/s1600/knife-in-head-xray.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI1f_8mWVbZQHbA399Gvk_dJ9zeD1UN36wjSKX3TqiV8URLWHCTE3gu_9lEcgWpIFegmEmTbDUiyCj22bJI7JInt2DZAu_kIiNx6RFMuqH2EstSag-E9iFDmMh9AhsWRyFX8SVOqnkfgs/s1600/knife-in-head-xray.jpg" height="233" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Sometimes it's just hard to tell when you should see a doctor.</i></td></tr>
</tbody></table>
<br />
Here are some tips I found online for deciding when it's time to call a PT:<br />
<br />
<ol>
<li>Pain lingers after 3–4 days of rest and icing.</li>
<li>Reoccurring dull pain.</li>
<li>One traumatic event.</li>
<li>Meds don't control the pain.</li>
<li>Pain is acute and sharp.</li>
<li>Noticeable or visible changes (for the worse).</li>
</ol>
<br />
Those are all well and good, particularly because they err on the side of caution, but if finances are an issue and the injury doesn't seem very serious then I don't see any reason to hold off and try alternative remedies first. For example, the professional diagnosis for my ankle injury a couple years ago came from the most experienced podiatrist in town. She told me I needed to replace my minimalist shoes with thickly-cushioned shoes, wear a $500 orthotic boot for a few weeks and possibly get an MRI and start physical therapy. I decided to get a second opinion from a chiropractor. After looking at my ankle for a few minutes he gave me a simple alignment and my pain disappeared forever (all for less than $100). He also encouraged me to stick with the minimalist shoes.<br />
<br />
I don't mean to seem anti-physical therapy. I've known a few physical therapists who were experts in their field, including both the instructor of my minimalist running workshop last spring and my current physical therapist. I just think it's worth exploring other, simpler options, and hopefully you won't blame me for this after the experience described above.<br />
<br />
All said and done, the quick fixes weren't coming through for me this time and I started worrying that something more serious was going on in my leg. I've had several appointments with my PT now, who came highly recommended from a friend. The appointments usually involve running on a treadmill for a few minutes until the pain flares up, followed by various other exercises to zero-in on the muscles that are causing it and seeing if there is any improvement. Then he massages the crap out of those muscles until my whole knee is bruised. He also gives me home stretching, strengthening and massaging exercises to do every day.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-RQ1xkKXvkOdl8H-Foz5tx1wY9DJa5whQKZz-qCo7U2ifdSJIbY7fTDhz3bxCN-a4cZTIfE-IQ-lORX7fF-0HIOHvt3tpA7Epru_QazHdO3pcWgGJgcfRgAKVvT-Z5Nwq73AsWCB1-tg/s1600/Torture-Tools.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Running Injuries: When is it Time for Physical Therapy?" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-RQ1xkKXvkOdl8H-Foz5tx1wY9DJa5whQKZz-qCo7U2ifdSJIbY7fTDhz3bxCN-a4cZTIfE-IQ-lORX7fF-0HIOHvt3tpA7Epru_QazHdO3pcWgGJgcfRgAKVvT-Z5Nwq73AsWCB1-tg/s1600/Torture-Tools.jpg" height="300" title="Running Injuries: When is it Time for Physical Therapy?" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><span style="font-size: x-small;">I imagine some of these to by my PT's massage tools.</span></i></td></tr>
</tbody></table>
The result: after a few weeks, my knee pain is finally going away! Sometimes I can't even feel it at all.<br />
<br />
He believes I did some damage to my lower hamstrings on my epic 16-mile run when I tweaked my gait to avoid the other pain on the lateral side of my knee. Now that damage seems to have healed (because I took a few weeks of rest), but the muscles hurt because they are all knotty and tight and need to relearn how to work properly. That's good news, along with the fact that he thinks it's nothing more than soft tissue damage that can be healed easily without serious treatments, like orthotics or surgery.<br />
<br />
He also said working the muscles and putting them into motion may be what they need. I just got the okay to start running! Only short distances with frequent walking breaks, but I just finished my first 15-minute run in six months and it felt incredible.<br />
<br />
So yes, I begrudgingly admit I should have gone to see a physical therapist a long time ago, but I'm still grateful I know there may be simpler, less expensive alternatives for treating injuries.<br />
<br />
Oh, and he also strongly supports minimalist footwear. Suck it Hoka!<br />
<br />
<span style="font-size: xx-small;">Photo Credits: Copyright <a href="http://www.123rf.com/profile_stocking">123RF Stock Photo</a></span>Martin Karlhttp://www.blogger.com/profile/00761746884688669520noreply@blogger.com1tag:blogger.com,1999:blog-7463314721902072066.post-48842145401132068292014-06-13T12:23:00.002-07:002015-08-16T14:13:47.545-07:00Does the Vibram Lawsuit Change Anything? Not for Me<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjflq_rauz1lRDHq_9hEjz4ks2hXgrczCriRQ6wMA3rM0sLwwFmSQdQOTFukdW5JtlQW6AyHyqYHPxLnwnHF0ECmf_jVIGLek_j_IJAiylwpcjphtm5uCU74SmuWU91hgrPThfROQv1-Zk/s1600/Angry-Mob-Vibram-Barefoot-Running.jpg" imageanchor="1"><img alt="Angry Mob" border="0" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjflq_rauz1lRDHq_9hEjz4ks2hXgrczCriRQ6wMA3rM0sLwwFmSQdQOTFukdW5JtlQW6AyHyqYHPxLnwnHF0ECmf_jVIGLek_j_IJAiylwpcjphtm5uCU74SmuWU91hgrPThfROQv1-Zk/s1600/Angry-Mob-Vibram-Barefoot-Running.jpg" title="Does the Vibram Lawsuit Change Anything? Not for Me" width="640" /></a></div>
<br />
Here is a handful of actual headlines I read after the Vibram lawsuit settlement became public last month:<br />
<ul>
<li>"Proof Those 'Barefoot' Running Shoes Are BS"</li>
<li>"FiveFingers Maker Will Pay Millions To Suckers Who Bought Its Shoes"</li>
<li>"Barefoot' Running Heads Into the Sunset"</li>
<li>"Going Bare is Looking Bleak"</li>
<li>"Why We Fell For 'Barefoot' Shoes"</li>
<li>"Running Barefoot Is Falling Out of Fashion"</li>
<li>"Time’s Up, Barefoot Runners. Make Way for Fat-Soled Running Shoes"</li>
<li>"Lies! It's All Lies, I Tell You!"</li>
</ul>
<div>
Doesn't sound good for minimalism, does it?</div>
<div>
<br /></div>
<div>
The class action lawsuit against Vibram came about because the company claimed their shoes would reduce foot injuries and strengthen feet when there was insufficient scientific evidence to support these claims. One little factoid that seems to be overlooked, however, is this: <b>there is also not enough scientific evidence to say these claims are false.</b></div>
<div>
<br /></div>
<div>
Vibram wasn't sued because they made claims that weren't true. They were sued because they supposedly made a profit from claims that hadn't yet been proven <i>or </i>disproven. That's it. That's what all the negative headlines and articles and morning news shows are using to discount barefoot running as the biggest lie since Watergate.</div>
<div>
<br /></div>
<div>
As a bonafide shoe elf (i.e., I work at Soft Star Shoes—maker of minimalist footwear), I see and hear from people every day who tell me their foot pain disappeared completely after they transitioned to minimalist shoes or incorporated more barefoot walking and running into their lives. This includes myself, after <a href="http://www.softstarshoes.com/live-bare-blog/2013/03/04/the-mighty-arch-a-natural-cure-for-plantar-fasciitis/" target="_blank">overcoming plantar fasciitis</a> by switching to Soft Star RunAmocs, as well as my own 70-year-old mother, who suffered from foot pain for decades until I gave her a pair of Soft Star Merry Janes for Christmas a couple years ago. Both of us wore thick orthotics for years to reduce walking pain, and now both of us walk pain-free without any cushioned support in our zero-drop kickers.</div>
<div>
<br /></div>
<div>
No, scientific studies have not yet shown beyond doubt the validity of Vibram's claims, but do you think I'm going back to the thick motion-controlled shoes I was wearing when my plantar fasciitis was growing worse every day? Am I going to tell mom she should throw out her now-vast Soft Star collection and return to the shoes that hurt her feet for decades? Should we climb up to the rooftops to scream "IT WAS ALL A LIE!" and start wearing orthotics and arch supports again?</div>
<div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixHXSJkBwPVqwX5_87Y9BvBYvb1lRFGWbuqtiWsSHjEqWdCItZk5LO1e-mERcNuu1OP5rtt9xE9iWb_O0hRgX9VL-d25_SfL7UgcHzhzaWf1TrNq4g7q4nSXjAEuUXXaLXQ3ptEwCTiHo/s1600/lies-all-lies.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Does the Vibram Lawsuit Change Anything? Not for Me" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixHXSJkBwPVqwX5_87Y9BvBYvb1lRFGWbuqtiWsSHjEqWdCItZk5LO1e-mERcNuu1OP5rtt9xE9iWb_O0hRgX9VL-d25_SfL7UgcHzhzaWf1TrNq4g7q4nSXjAEuUXXaLXQ3ptEwCTiHo/s400/lies-all-lies.jpg" title="Does the Vibram Lawsuit Change Anything? Not for Me" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Seriously?</td></tr>
</tbody></table>
No, I have no intention to change my footwear. I fully intend to continue running barefoot or in minimalist shoes because my experiences have led me to believe it's the healthiest choice for my feet and body.<br />
<br />
The studies are still slowly rolling out, and although people seem very eager to attack minimalist shoes there hasn't been much for them to go on. <a href="http://naturalrunningcenter.com/2013/02/08/beware-running-studies-footstrike-variable/" target="_blank">One study</a> was used by the media to denounced barefoot running on the discovery of a very small group of African tribal runners who landed with a heel strike at slow speeds (disregarding the fact that they switched to a mid-foot strike at higher speeds). <a href="http://runblogger.com/2013/04/do-vibram-fivefingers-increase-risk-of.html" target="_blank">Another very small study</a> created a fury against barefooters by showing that switching to minimalist shoes may increase chances of stress fractures, although it didn't take into account the transition phase that so many barefoot runners and doctors caution about (for that matter, I'd bet money that the folks who threw the lawsuit against Vibram didn't know how to transition properly... a recipe for injury in any new athletic activity regardless of footwear or gear).</div>
<div>
<br /></div>
<div>
Believe it or not, I really am a nerd and a stickler for data. As a runner and shoe elf I'm always on the lookout for the latest research on this topic. Thus far, however, I've been largely disappointed with the multitude of attacks on barefoot running that claim to be "scientifically based," yet either exaggerate results, draw illogical conclusions or do not take into account obvious variables. Mind you, I mean no offense to the researchers who do the unbiased studies, just the ignorant offenders who read selective bits of data and write those headlines at the top of this post. A recent <a href="http://www.drnicksrunningblog.com/two-year-long-case-study-demonstrating-an-increase-in-arch-height-from-running-in-minimalist-shoes/" target="_blank">long-term study by Dr. Nick Campitelli</a> showed an increase in arch height and strength in one of his patients after making the switch to minimalism. Why didn't these journalists and bloggers take that data and scream "IT"S TRUE! BAREFOOT IS GOOD!"<br />
<br /></div>
<div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKK_Qg90pUNrPDbcrUXjGg2vjGpGSFVH8cXiLaDvmkXvhgkrQJD6q47F5fqbTVL1p8tdMK1YS0nAvQ5hL_SpUQbW3WJqv7Y1DqQu876Ph5IHKoQmyUmtZOpFOo_US-gCyBMPTxZp47EL8/s1600/Barefoot-Arch-Improvement-Study.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Results of Dr. Nick's Study" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKK_Qg90pUNrPDbcrUXjGg2vjGpGSFVH8cXiLaDvmkXvhgkrQJD6q47F5fqbTVL1p8tdMK1YS0nAvQ5hL_SpUQbW3WJqv7Y1DqQu876Ph5IHKoQmyUmtZOpFOo_US-gCyBMPTxZp47EL8/s1600/Barefoot-Arch-Improvement-Study.jpg" title="Does the Vibram Lawsuit Change Anything? Not for Me" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Before and after photos from Dr. Nick's study. Photo from <a href="http://www.drnicksrunningblog.com/two-year-long-case-study-demonstrating-an-increase-in-arch-height-from-running-in-minimalist-shoes/">www.drnicksrunningblog.com</a></td></tr>
</tbody></table>
<br /></div>
<div>
I'm not even a fan of Vibram FiveFingers—I don't like the rubber feel, the stuff between my toes, the way they make my feet look like a gorilla or the fact that they're made overseas—but I'm eternally grateful for what they've done to help bring minimalist running into the world. And I do love their soling materials (which, by the way, are made in the USA and used on both Soft Star RunAmocs and Luna Sandals). My fear now is that the media hype denouncing barefoot running is going to result in hype for thickly-padded motion control shoes, an increase in foot injuries and a lot of negativity when I tell people what I do for a living.</div>
<div>
<br /></div>
<div>
Alas, I still have hope. Maximalist shoes like those appalling Hokas may be on the rise now, but if they really are as unhealthy as I believe then it is only a matter of time until the pendulum swings back the other way. Research is still underway, and it's the long-term studies that take variables such as transition and strength training into account that I believe will come through for bare feet in the end. Fortunately, for my job security, Soft Star had a strong following long before <i>Born to Run</i> because there have always been and always will be a niche group of people who prefer to go barefoot and appreciate a simple handcrafted shoe regardless of what's in the news.</div>
<div>
<br /></div>
<div>
Incidentally, Dr. Ray McClanahan just came out with this video statement about the lawsuit. He's a leading podiatrist in his field, an elite minimalist runner, the inventor of Correct Toes and the instructor of the running workshop I took last spring. Plus, he's a hell of a guy:</div>
<div>
<br /></div>
<div align="center">
<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/eSOKA2aA360" width="560"></iframe></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
There are many successful case studies of seeing improvement going minimal, but I don't seem to hear many happy stories of people turning to conventional shoes. For more info, here are some great resources of doctors and trained experts who have seen benefits of minimalist and barefoot shoes:</div>
<div>
<ul>
<li><a href="http://nwfootankle.com/" target="_blank">Northwest Foot and Ankle</a></li>
<li><a href="http://www.drnicksrunningblog.com/" target="_blank">Dr. Nick's Running Blog</a></li>
<li><a href="https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&uact=8&ved=0CB8QFjAA&url=https%3A%2F%2Fwww.alignedandwell.com%2F&ei=JqmaU6LMEon6oASKpIL4Ag&usg=AFQjCNHs0rVJhfayClUOGltYdqfLMUz0YQ&sig2=KqYr-AgrYdkPjQEvlatM6Q&bvm=bv.68911936,d.cGU" target="_blank">Aligned and Well</a></li>
<li><a href="http://www.evidencebasedfitnessacademy.com/" target="_blank">Evidence Based Fitness Academy</a></li>
<li><a href="http://naturalrunningcenter.com/" target="_blank">Natural Running Center</a></li>
</ul>
</div>
<br />
<span style="font-size: xx-small;"><i>Photo Credits: Copyright <a href="http://www.123rf.com/profile_stocking">123RF Stock Photo</a></i></span>
Martin Karlhttp://www.blogger.com/profile/00761746884688669520noreply@blogger.com0tag:blogger.com,1999:blog-7463314721902072066.post-47520414189298130322014-03-11T05:00:00.000-07:002014-05-22T23:44:48.726-07:00Hawaii, Sans Marathon<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPoa5FE1PLDLzbp9tWrD-uDnhQnSBV3ur4ushlfbK50hl91hXzLlUKfCr1-S-ziHU70lL7fQADq5c2hfkDUd4pVKpAX8Og4uqDx3_0ry8Fds3aV0NIadUg2bqNI_UEYsoQtXeq6RsDXvo/s1600/0118141257a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPoa5FE1PLDLzbp9tWrD-uDnhQnSBV3ur4ushlfbK50hl91hXzLlUKfCr1-S-ziHU70lL7fQADq5c2hfkDUd4pVKpAX8Og4uqDx3_0ry8Fds3aV0NIadUg2bqNI_UEYsoQtXeq6RsDXvo/s1600/0118141257a.jpg" height="300" width="400" /></a></div>
<br />
I know, it's been a long time since my last post. It turns out it's really hard to update a running blog when you can't run.<br />
<br />
If you happen to be following my blog, I regret to say that I did not run my marathon. I held out hope right up until the week of the race, but my new hamstring pain (which I now believe to be a torn hamstring) was not showing improvement and I fell far enough behind my training that it didn't seem wise or healthy for me to try pushing through 26.2 miles. I hadn't run more than 2 miles on a treadmill in several weeks.<br />
<br />
Despite all of that, I still grudgingly held onto the belief that I would tough it out and finish the marathon if I had to limp on one foot. Of course, that's the mentality that led to my latest injury in the first place. The final decision actually came when I ran into my friend Scott at the gym. He made it sound so simple when he said this to me:<br />
<br />
<blockquote class="tr_bq">
"Maui has some of the most beautiful hiking trails in the world. If you mess up your leg running the marathon your first day there then you won't be able to enjoy any of them."</blockquote>
<br />
For some reason, that deeply resonated with me. I was putting a lot of money into this trip and I waited too long to cancel with any hope of a refund. I was going to Hawaii, and if I didn't want to spend the week confined to a bed then I had to be mature and face the hard truth: I wasn't ready to run.<br />
<br />
I gave up my marathon spot the next day, only three days before my flight. It hurt... it hurt badly, but I still believe it was the right decision. I went to Hawaii and I'm sorry to say the first two days were very difficult. I just couldn't seem to enjoy myself. I knew I was in an island paradise, but I couldn't stop feeling depressed.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTukcyFZUoOca9c2VaryAmCVq4Nlmyru-7NLYgvbnRKZXJQpS4LL43-vBWNGfH0-d2dk-4dkq1tBvvp6pGJJ2O2U8jSR5jqrU03UGpMO2w8mxPJ3-nstLSpTXc_K0c9sXoCVhABSzGFrk/s1600/Sad-Paradise-Image.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTukcyFZUoOca9c2VaryAmCVq4Nlmyru-7NLYgvbnRKZXJQpS4LL43-vBWNGfH0-d2dk-4dkq1tBvvp6pGJJ2O2U8jSR5jqrU03UGpMO2w8mxPJ3-nstLSpTXc_K0c9sXoCVhABSzGFrk/s1600/Sad-Paradise-Image.jpg" height="147" width="400" /></a></div>
<br />
Then the marathon passed. No, I didn't get up at 5am to see it. I slept right through it, then pursued my one other athletic passion<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">—</span>surfing (I chose my Kihei lodgings because they were close to the marathon start, but by chance the room I rented was also two blocks from a great surfing beach). Once the marathon was over, and once I caught some nice waves, everything changed. I was suddenly able to let go of the frustration and start letting myself have fun.<br />
<br />
And I did.<br />
<br />
I was in Hawaii for 8 days, and I spent every remaining minute soaking up every single ounce of joy the island had to offer. This included snorkeling, hiking, swimming, whale/dolphin watching, jumping off waterfalls, eating lots of fresh fish and pineapple, nightlife, bottomless mai tais and surfing on a daily basis... except when there was a high swell warning. On that day, I was lucky enough to see Jaws peak.<br />
<br />
No, it's not a shark. Jaws is one of the biggest surfing waves in the world. Only highly skilled big-wave surfers can ride it, and they need a jet ski to tow them fast enough to catch it. It only peaks a couple times a year, and I managed to get a glimpse of it from a cliffside on one of those days. When I saw it, the wave was reaching 50-foot swells (I heard that later in the day it hit 65 feet). Surfers had to be carried in and out of the water by helicopter. I've had a lifelong dream of seeing big wave surfers in action, and I finally did. As my surfer friend Kiki would say, it was epic.<br />
<br />
Oh, and to make up for missing the marathon, I decided to treat myself to a hang gliding lesson. Also epic.<br />
<br />
Enjoy the slideshow:<br />
<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx2QndMEPD2L_KOUyMun7pU-FnfHkknOJJq2rR-sOMMRp06JuVdQDgwUXtF9FdruZEgRWy09QgeAnOjisbXLJMyAX-_Kd3W12dCIsGI1rfto1OZx0VjMpBW-mvkbneAojTT83hil1io8U/s1600/2014+01-20+Bamboo+Hike+(17).JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx2QndMEPD2L_KOUyMun7pU-FnfHkknOJJq2rR-sOMMRp06JuVdQDgwUXtF9FdruZEgRWy09QgeAnOjisbXLJMyAX-_Kd3W12dCIsGI1rfto1OZx0VjMpBW-mvkbneAojTT83hil1io8U/s1600/2014+01-20+Bamboo+Hike+(17).JPG" height="400" width="265" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">One of my waterfall jumps.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSw38gytm7rQzrKceVWV15Hi6JkIcgDuIdobfguZaQaSrVP6FOC7nKkr66SYYyrsBFMZkDHqR4guAaPGJr5s5zjp7CnPOGVHp9psTmTDTfIZIwJPw866qGliNq-NGZZCGTYP_AWqnnM-w/s1600/0118141754a.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSw38gytm7rQzrKceVWV15Hi6JkIcgDuIdobfguZaQaSrVP6FOC7nKkr66SYYyrsBFMZkDHqR4guAaPGJr5s5zjp7CnPOGVHp9psTmTDTfIZIwJPw866qGliNq-NGZZCGTYP_AWqnnM-w/s1600/0118141754a.jpg" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Me in the big Lahaina banyan tree</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDetvNKi4xxpguGlIR06OkDWAHqJwSbevIzZhuRUYwHhRe5bghbyCD3Faar3hk59M1GRMyDd8jh9rtc5jo343EHYuOrN5uPGk6gO1mapI919v_84b9TDxw8vVhjDmaZtNuAvS1EqmWtdk/s1600/0119141751a.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDetvNKi4xxpguGlIR06OkDWAHqJwSbevIzZhuRUYwHhRe5bghbyCD3Faar3hk59M1GRMyDd8jh9rtc5jo343EHYuOrN5uPGk6gO1mapI919v_84b9TDxw8vVhjDmaZtNuAvS1EqmWtdk/s1600/0119141751a.jpg" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I think I took more sunset photos than anything. For the sake of slideshow boredom, I'll only show this one.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOVHymd3gKadwB1-oVlGGQ3qLiNipksfp9UaDujVLzUnoqKmm84VJl-f3CMjyMBdMXoyU3wHGbTu3kpFv_SBJqOAXk-uCq29lrPKURxHQ7BcJTnq7kHPUZ2ruvhT-IAVSYRSRytl9cF8g/s1600/0120141352.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOVHymd3gKadwB1-oVlGGQ3qLiNipksfp9UaDujVLzUnoqKmm84VJl-f3CMjyMBdMXoyU3wHGbTu3kpFv_SBJqOAXk-uCq29lrPKURxHQ7BcJTnq7kHPUZ2ruvhT-IAVSYRSRytl9cF8g/s1600/0120141352.jpg" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Black sand beach—my favorite!</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiycteUAfTsrJtypVgoYUx6kbmF5ztjAGMbFYkd5Xr6oiijECWPnCCH1d7pHrOclcr4LJemJkgd5FYW2hbGBq2_oFhRToddHBSV1SMcz3_YdzcqNBbJuAxGQsxYr_-mtK7zLJ5gNSOQNSM/s1600/0120141503.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiycteUAfTsrJtypVgoYUx6kbmF5ztjAGMbFYkd5Xr6oiijECWPnCCH1d7pHrOclcr4LJemJkgd5FYW2hbGBq2_oFhRToddHBSV1SMcz3_YdzcqNBbJuAxGQsxYr_-mtK7zLJ5gNSOQNSM/s1600/0120141503.jpg" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Lava tube</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQKwleN-zitTfqWIg2Ke-YewShB9f5bhs_ebU93cuck_10alf5IcCSj28ToJ5a9RImyohAs7OreUIhZ47uPOrFsyaxKvmyXrmt2EMOBqsLm0NI2SgyB-k3tfEZrtvPv0tRV2qXogaWc5o/s1600/0120141548a.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQKwleN-zitTfqWIg2Ke-YewShB9f5bhs_ebU93cuck_10alf5IcCSj28ToJ5a9RImyohAs7OreUIhZ47uPOrFsyaxKvmyXrmt2EMOBqsLm0NI2SgyB-k3tfEZrtvPv0tRV2qXogaWc5o/s1600/0120141548a.jpg" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Fresh fruit everywhere!</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEislcvMVb6XBgHvPswGOXXoJyUroPJL27TNGKie5XSF4A0ViDMrpo8VYn1TCA9_0c3nflbaO17fQ1XG_yJP3keZ0JlwODYqoaLs2QlodQrvzsVf_Yo8p34RjHBqBsDqNWEGJnd-EcuMens/s1600/0120141604b.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEislcvMVb6XBgHvPswGOXXoJyUroPJL27TNGKie5XSF4A0ViDMrpo8VYn1TCA9_0c3nflbaO17fQ1XG_yJP3keZ0JlwODYqoaLs2QlodQrvzsVf_Yo8p34RjHBqBsDqNWEGJnd-EcuMens/s1600/0120141604b.jpg" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Surfing... a fine substitute for running.</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh9ZENqFt8bsu2-lv8zyEtnI3fxmLTr2D_R5MEz6FkSqWpA3cES_ZoOq1d6BBzsY-GMtyK1J2-wBhbRHkOS-ZGjmGD8T1i_zM9HkxUhk55rFXDKh-H3riuvjaDSCwb3sFpMfVh32UHxHA/s1600/0121141236c.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh9ZENqFt8bsu2-lv8zyEtnI3fxmLTr2D_R5MEz6FkSqWpA3cES_ZoOq1d6BBzsY-GMtyK1J2-wBhbRHkOS-ZGjmGD8T1i_zM9HkxUhk55rFXDKh-H3riuvjaDSCwb3sFpMfVh32UHxHA/s1600/0121141236c.jpg" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Snorkeling. I wasn't that white by the end of the week.</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbX9ezg1fdehyphenhyphen7F7OlJf2Y13IEtvaj9RC7tpZaN4Y3M-prTyeF9SAAzHhw3pND5RmSmGuaFHCBsTtLTSsiWAPrbc6VPrSZrq_YBRFGr8PdEW7S-39gNf-D-rDN0xZf-uO4XdBH6mX9KOM/s1600/0122141057.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbX9ezg1fdehyphenhyphen7F7OlJf2Y13IEtvaj9RC7tpZaN4Y3M-prTyeF9SAAzHhw3pND5RmSmGuaFHCBsTtLTSsiWAPrbc6VPrSZrq_YBRFGr8PdEW7S-39gNf-D-rDN0xZf-uO4XdBH6mX9KOM/s1600/0122141057.jpg" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mmmmm...</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgar0h14_XPdN3tHGzuLVzUa09xWC84CknsrR6ZYElnPNYgVYMsQ6UOBXZ97SfL-l_qGF_oimh618dmOXnq0WRL4QCvCXn8_HfTO2onyZnf-RTD4L5zu9_dPxhBhT-5wuYWbQcX0iiDX_U/s1600/0122141251c.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgar0h14_XPdN3tHGzuLVzUa09xWC84CknsrR6ZYElnPNYgVYMsQ6UOBXZ97SfL-l_qGF_oimh618dmOXnq0WRL4QCvCXn8_HfTO2onyZnf-RTD4L5zu9_dPxhBhT-5wuYWbQcX0iiDX_U/s1600/0122141251c.jpg" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A surfer riding Jaws. He's just to the right of the helicopter (you can see his white trail on the wave).</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1qeJADZe1XrQdlIqZi1UT_07doghSEFXCiEtan2pkBqka_qskKCkvGqAkQvFfGAjKkDIu_vxhPUFKHfddamC5Nhy-x8vC0HCXHSlT3JYCRaw3aN09URxy_iDN_8Ylk5QBfRybxHumskQ/s1600/0122141240a.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1qeJADZe1XrQdlIqZi1UT_07doghSEFXCiEtan2pkBqka_qskKCkvGqAkQvFfGAjKkDIu_vxhPUFKHfddamC5Nhy-x8vC0HCXHSlT3JYCRaw3aN09URxy_iDN_8Ylk5QBfRybxHumskQ/s1600/0122141240a.jpg" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Surfers carried to and from Jaws via helicopter.</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgexDXX_0V3snEEHTfaSo5vkI-YY0B5qv9F8Yu3OGeDa5FEhae1TR7aKmmUm6AWKj1-BR9bPEkPXm81N6aw3zSN4IZxl958pDMwONQOXOrDyDb99xRpG-Lmy5BfGVyMGRLZ4my4pXsMuno/s1600/0123140812c.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgexDXX_0V3snEEHTfaSo5vkI-YY0B5qv9F8Yu3OGeDa5FEhae1TR7aKmmUm6AWKj1-BR9bPEkPXm81N6aw3zSN4IZxl958pDMwONQOXOrDyDb99xRpG-Lmy5BfGVyMGRLZ4my4pXsMuno/s1600/0123140812c.jpg" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Humpbacks!</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLGb566n-3t49RAUNW6aQ1Bf4QC6XBhaS36i2mdkPqj1q7EKPYQCZy0QbKK9XRSjcP5rpNddzKqnStjEC2pFcI-TG9S3b0-etTqEp5P8uzOwBnrSpJ5oqNPZP2DN6lyRMk3uAGk_Xqqhc/s1600/0125140722f.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLGb566n-3t49RAUNW6aQ1Bf4QC6XBhaS36i2mdkPqj1q7EKPYQCZy0QbKK9XRSjcP5rpNddzKqnStjEC2pFcI-TG9S3b0-etTqEp5P8uzOwBnrSpJ5oqNPZP2DN6lyRMk3uAGk_Xqqhc/s1600/0125140722f.jpg" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">More wildlife.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVSNfLgTl1-qVLlwsKCDlcVX1fWAVYryGDjKit9k0Nhvet10MPjphxVkzz8497svuCutH9j8QF0HMVu792ErgvWicz0C14i6_nvF2HWL__jMGh0skK6K2K7U6CUdmo_by90dKEEDLb67A/s1600/DSC00010.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVSNfLgTl1-qVLlwsKCDlcVX1fWAVYryGDjKit9k0Nhvet10MPjphxVkzz8497svuCutH9j8QF0HMVu792ErgvWicz0C14i6_nvF2HWL__jMGh0skK6K2K7U6CUdmo_by90dKEEDLb67A/s1600/DSC00010.JPG" height="265" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Couldn't run the race, so I did this instead.</td></tr>
</tbody></table>
Yes, I somehow was able to enjoy a week in Hawaii without running a marathon. My non-runner friends have trouble understanding why that was challenging, but I'm sure any marathoners reading this blog will be able to relate.<br />
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So where does that leave me? Well, my leg still hurts and I haven't run since the day I decided to back out of the marathon. That was almost two months ago. I'm letting my leg rest and heal with the occasional self-massage and mild stretching, and I'm happy to report I'm finally seeing improvement. I saw a doctor earlier this week and, short of an MRI, he thought I would be fine as long as I took it easy and carefully returned to running with the dreaded run-walk routine.<br />
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There's nothing I want to do more than to run as far and as long as I can right now, but all things considered I know that's a very good prognosis.<br />
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In other news, I just moved to an absolutely beautiful farm in the Oregon countryside. It's primarily an organic strawberry farm, but they also grow veggies and raise lots of animals, all as pets (2 horses, 2 goats, 1 sheep, 1 potbelly pig, 5 chickens, 4 dogs and 7 cats). I'm just a renting tenant, not a farm worker, but I do enjoy helping out on the property when possible. And my housemates are awesome.<br />
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Big changes, but life is feeling good and I'm looking forward to what the future has to offer...Martin Karlhttp://www.blogger.com/profile/00761746884688669520noreply@blogger.comtag:blogger.com,1999:blog-7463314721902072066.post-7111394195448676692014-01-09T12:26:00.000-08:002015-08-16T14:17:25.525-07:00What NOT to Do When Recovering From a Running InjuryWell, I was on the road to recovery. "Was" being the key word.<br />
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Sorry to say it, but I did exactly what I shouldn't have done. To add insult to injury, I knew I shouldn't have done it and I said I wouldn't do it, but I did it anyway: I ran through the pain on a long run.<br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirHN_Vno1yY2D8HGHlyFyQnXS-uqO8ibem3qXpvRIkjZNQuCRwNqbzhetbkgC7KMuvPBmfwZE5OcbAgP7ZdAmDSVHqX5OjkOGHTCV-GtQX2bunv32FJt_fTAMdGEcylNlZA3Xkt9YL7W0/s1600/download.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="What NOT to Do When Recovering From an Injury" border="0" height="310" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirHN_Vno1yY2D8HGHlyFyQnXS-uqO8ibem3qXpvRIkjZNQuCRwNqbzhetbkgC7KMuvPBmfwZE5OcbAgP7ZdAmDSVHqX5OjkOGHTCV-GtQX2bunv32FJt_fTAMdGEcylNlZA3Xkt9YL7W0/s1600/download.jpg" title="Running You're Doing it Wrong" width="320" /></a></div>
<div style="text-align: center;">
<i> If only I had this much dignity.</i></div>
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I was starting to see improvement in my knee injury. Getting another opinion from another doctor made my diagnosis a mystery again, but what mattered to me was that I was able to resume running. A couple weeks ago I did 9 miles on the road with no pain whatsoever. My marathon goal was back on the horizon and I was excited. Perhaps too excited.<br />
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The next day, on a short 4-mile run with my running club, the pain returned at mile 3. I walked home, iced, massaged, stretched, took a rest day and told myself it was just a fluke.<br />
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Two days later I took on an ambitious 16-mile run. I knew it was a big jump after recovering from an injury, but I convinced myself I needed to do it to get back on track with marathon training. That was mistake #1.<br />
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Mistake #2 came when I felt the knee pain return at mile 2 and disregarded my previous resolution to STOP RUNNING WHENEVER I FELT THE PAIN TO AVOID FURTHER INJURY. Instead of throwing in the towel and heading to the gym to finish my workout on the painless elliptical, I let my frustration and wannabe-tough-guy attitude get the better of me and I became determined to find a way to run with what felt like a knife stuck in my leg. At all costs.<br />
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Mistake #3 was deciding that a change in gait might be the answer. Now I thoroughly believe that gait adjustments and improvements in running form are key to running injury-free, but in hindsight, a 16-mile run in agonizing pain is perhaps not the best time to start something new. And by "perhaps," I mean "most definitely."<br />
<br />
After testing a few changes in my movement, I realized that lifting my knees higher into more of a sprinter's gait eased the knee pain considerably. The problem with sprinter's gaits: you can't do them for long, especially if you haven't been gradually training your muscles over time to strengthen and support the extra strain. You can count that as mistake #4.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3N9vfQq11IbaMaUfXM0Y6VcZuDuiuWWWzJnOBg7Wh8axiHsnFXbGJTg1GXLKSNSzrbtDiEdDKMhzYxD40qCsRT-vu3sRb1zMYQKMj8cWjCbTFQZSReSSmnxd6jp9PMjloEfiwYv6lvDs/s1600/hospital-stretcher-patient.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="What NOT to Do When Recovering From a Running Injury" border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3N9vfQq11IbaMaUfXM0Y6VcZuDuiuWWWzJnOBg7Wh8axiHsnFXbGJTg1GXLKSNSzrbtDiEdDKMhzYxD40qCsRT-vu3sRb1zMYQKMj8cWjCbTFQZSReSSmnxd6jp9PMjloEfiwYv6lvDs/s400/hospital-stretcher-patient.jpg" title="What NOT to Do When Recovering From a Running Injury" width="400" /></a></div>
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<div class="separator" style="clear: both; text-align: center;">
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<div style="text-align: center;">
<i>That should have been me in there, but I chose to keep running instead.</i></div>
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It didn't take long before I felt a new pain develop in my lower hamstring. I was already limping somewhere between miles 3-4. Going back to my gliding gait put me in knee pain. Lifting my knees higher eased the knee but hurt the hamstring. There was just no way around it—I couldn't take a step without pain that was now excruciating. There was absolutely no question that I made everything worse and needed to stop running immediately.<br />
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So what did I do? I kept going another 13 miles and finished my 16-mile run. What can I say... I was in the zone.<br />
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Mistake #-I've-lost-count.<br />
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I will say I was proud of myself for finishing a long run despite pain. I felt pretty tough. Unfortunately, I could barely walk that night. Or the next day. Or the day after that. It wasn't my original knee pain that hurt, but this new pain in my hamstring was shooting through the back of my knee with every step. I kept telling myself that it was just natural soreness or a pulled muscle that would heal in a couple days, but I was wrong. This new injury has stopped me from running completely for over two weeks now, and it's much worse than the original knee pain that would only flare up after a couple miles on the road.<br />
<br />
So here's the cost of being a tough guy and ignoring all the common-sense advice: a whole lot more doctor and physical therapy appointments that are costing me a fortune, no running at all and my Hawaiian marathon, now less than two weeks away, is looking like a pipe dream.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjtvFbrepwAQgxglKRrIeaZh4p94hhmQ0-XIHSyYTVm03pLGO5pYwob8LsHXTGJw9-YOH4AALxMMHU0S2KL9Mk7QE_q0QkjPjSA6Sd92kHMLATgabpI-77u60v0RUtbtcnc71LhIhoFAM/s1600/running-through-pain-funny2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="What NOT to Do When Recovering From a Running Injury" border="0" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjtvFbrepwAQgxglKRrIeaZh4p94hhmQ0-XIHSyYTVm03pLGO5pYwob8LsHXTGJw9-YOH4AALxMMHU0S2KL9Mk7QE_q0QkjPjSA6Sd92kHMLATgabpI-77u60v0RUtbtcnc71LhIhoFAM/s400/running-through-pain-funny2.jpg" title="What NOT to Do When Recovering From a Running Injury" width="400" /></a></div>
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The good news is that with the forced break I'm finally starting to see improvement in my knee. I'm not limping anymore and I ran one mile on a treadmill yesterday for the first time since my day of complete foolishness. It hurt, but nothing like that long run from hell. And yes, I stopped when the pain set in and switched to the elliptical (which I can still do 100% pain-free).<span id="goog_880363454"></span><br />
<br />
What can I say: some lessons, no matter how obvious, are learned the hard way. Why did I keep pushing myself despite so many signs that I should just STOP? Like I said, frustration had a lot to do with it. I've been training a long time for this marathon and put a lot of money toward the trip. The thought of falling too far behind my training was horrifying. The hassle of dealing with the original knee pain added to that. I've seen so many expensive doctors over the past few weeks and put the rest of my life on hold to spend time researching, massaging and strength training, but the pain still persisted and threatened my goal. That was something I refused to accept. I was also a little angry with some things going on in my personal life, and running has always been the best therapy for any emotional difficulties I've had. I let that anger turn into improperly-channeled determination.<br />
<br />
I'll be the first to admit I wasn't thinking clearly, but now that I'm learning to let go of the marathon goal I'm able to slow down and listen to my body better. I told myself for a long time that if I couldn't do the marathon I wouldn't go to Hawaii—I'd just push off the trip until I could do a marathon there, since that was the goal. Now I've decided to go anyway and have a nice vacation in a warm climate (unlike the rest of the country right now), and I'm starting to look forward to it. As a matter of fact, I've just realized that I had no idea what I was going to do during my week in Maui aside from the marathon. Surfing of course, but what else? Last night I picked up a Maui travel guide and I'm surprised myself that I didn't do that three months ago.<br />
<br />
There will be other marathons, and if I want to run them then I need to heal first. Ripping my leg in half from determination won't help that goal.
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<span style="font-size: xx-small;"><i>Photo Credits: Copyright <a href="http://www.123rf.com/profile_stocking">123RF Stock Photo</a></i></span>
Martin Karlhttp://www.blogger.com/profile/00761746884688669520noreply@blogger.com0tag:blogger.com,1999:blog-7463314721902072066.post-62036639956720771682013-12-18T21:59:00.000-08:002015-10-08T19:40:51.590-07:00Running with Knee Pain: Progress at Last!After 3 weeks of being unable to run more than half a mile without agonizing pain, I'm finally seeing progress!<br />
<br />
I had a couple more visits with my miracle-working chiropractor and it looks like the tibiofibular theory has gone out the window. There was no improvement after his last treatment, and after poking around some more he concluded it was most likely an injury of my lateral patellar ligament, which connects the patellar (kneecap) to the tibia.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyjbuc_fi1Bn4tFJXe__YlItVS2BZfwLzupNjlu_qyXYDMcNO2th7potca8npviEJPwBN7TY_BG2uCAc00NQQFMJvjcO6HCpgd5aRuqwaFDyrQSLPCbthhrhxS__CqnKbcvV0Fks9tL_Y/s1600/Lateral+Patellar+Ligament-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Lateral Patellar Ligament" border="0" height="286" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyjbuc_fi1Bn4tFJXe__YlItVS2BZfwLzupNjlu_qyXYDMcNO2th7potca8npviEJPwBN7TY_BG2uCAc00NQQFMJvjcO6HCpgd5aRuqwaFDyrQSLPCbthhrhxS__CqnKbcvV0Fks9tL_Y/s400/Lateral+Patellar+Ligament-2.jpg" title="Lateral Patellar Ligament" width="400" /></a></div>
<br />
His diagnosis was fairly simple: he could give me another alignment to try to relieve tension on that tendon, but if it continues to hurt the way it does then I'm likely dealing with a sprain that just needs a long time to heal (big frown). He also recommended trying a Pro-Tec patellar knee band, which may help release tension on that tendon. This is commonly used to treat patellar tendonitis, or jumper's knee, by relieving strain on the patellar tendon and improving patellar tracking. He had one he could sell me for $15, and it was the exact same one I tried briefly when the pain first flared up. I shrugged and said "why not?"... and I'm glad I did.<br />
<br />
Here's a quick video review someone made for this band:<br />
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<iframe allowfullscreen="" frameborder="0" height="225" src="//www.youtube.com/embed/5A9Nl60lNLM" width="420"></iframe>
</div>
<br />
The next day I tried my luck on a treadmill wearing the band, and I ran 2 whole miles without any pain whatsoever! I debated running more or running with the strap off, but I didn't want to push my luck so I just finished my workout on the elliptical like I had been doing.<br />
<br />
That put me in a great mood, and no less than an hour later I had an appointment with another miracle-working chiropractor. Yes, I'm kind of cheating on my first chiropractor because I figured it wouldn't hurt to get a second opinion. This other doctor cured my chronic back pain several years ago. She does intense deep tissue massage that leaves me limping and bruised and I decided long ago I preferred a gentler approach. Times were becoming desperate, though, so I thought I'd give her method another shot.<br />
<br />
After describing the pain to her, she quickly nodded her head and said "No problem. I've treated several of injuries in that spot—just did one this morning. We'll get you fixed up in no time." When I told her I was worried about missing the January marathon, she calmly said "Don't worry, you're not going to miss it."<br />
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<br /></div>
<div>
She then fulfilled my expectations by giving me the most painful massage I ever could have imagined on and around my knee, followed by putting those suction cup electrodes around the point of pain where they pulsed an electric current that caused my leg muscles to twitch and relax. By the time I left, and for the rest of the day, I was indeed limping. The pain from her massage on my quads, calves and back of knee lingered for almost two days, and possibly hurt worse then the original injury (but in a good way).<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiamyFmahEj1No4aEZHRgvR_hI92qMNlCn2TL7MSxkVgoYlsC2s5wvXHNpSWxQ-856KQ9kaZmlBLkJl-Xpgq35rI1mm1d1cHPlpV3x5eqoF2ju6r7P-sdwq1TzxyCc8YzCf5JfuYO7gKk/s1600/torture-table.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiamyFmahEj1No4aEZHRgvR_hI92qMNlCn2TL7MSxkVgoYlsC2s5wvXHNpSWxQ-856KQ9kaZmlBLkJl-Xpgq35rI1mm1d1cHPlpV3x5eqoF2ju6r7P-sdwq1TzxyCc8YzCf5JfuYO7gKk/s400/torture-table.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>This could be her massage table.</i></td></tr>
</tbody></table>
So what was the result of this ordeal? On my next run, I did a full 5 miles on the treadmill pain free! I wore the patellar strap for 3 miles, then removed it for the last 2. This was the longest I've run in weeks.</div>
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<div>
The following weekend I was scheduled for a long run. The original plan had me set for a 16-miler that day, but I toned it down to 13.5 since I haven't pounded much out of my knees for a long time. Even that was a big jump from my elliptical training, so I took it slow and decided I would hop off and switch back to the elliptical the second I felt pain. I lasted 11 miles pain-free before removing the band. Sadly, I only went another half mile or so before the pain hit. It persisted even after I replaced the band and slowed to a walking pace to rest, so I stuck to my gut and finished the last two miles painlessly on the elliptical. My guess, as I understand it, is that once the pain hits and that tendon becomes inflamed, it needs time to cool off and heal before I can put stress on it again (this would explain why the band didn't work for me a few weeks ago when the injury was definitely inflamed).</div>
<div>
<br /></div>
<div>
So yes, I ran a half-marathon in a gym. Normally, that much time on a treadmill would numb my brain to the point where I want to jump out of the second story window of the gym, but I was so elated about being able to run so far that I didn't even care.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhUlNTmeqqS2KUlcPhjbk2fji1QOGkwU7QHNAxz-ooEK-c3-_KdSSHQ3gRpa6LK1KCNOKu_8TmDtuy_CGAElOr1mpAf_FfKueGB_2rPP6K-y05-Hyy7pXc4scscMVhLFNjCLx3iHKWXTY/s1600/Running-Treadmill.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Someecards Running on Treadmill" border="0" height="280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhUlNTmeqqS2KUlcPhjbk2fji1QOGkwU7QHNAxz-ooEK-c3-_KdSSHQ3gRpa6LK1KCNOKu_8TmDtuy_CGAElOr1mpAf_FfKueGB_2rPP6K-y05-Hyy7pXc4scscMVhLFNjCLx3iHKWXTY/s400/Running-Treadmill.jpg" title="Someecards Running on Treadmill" width="400" /></a></div>
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<div>
I've had a couple more ruthless massage treatments since then and bravely returned to running outside. I'm hesitant to run without the knee band for fear of the pain returning and leaving me stranded miles away from home, but I've slowly been pushing my limits. This morning, I took it off for the last full mile of a 9-mile run and had no problems. My hope is that the 13-miler was a fluke that pushed my body too far, or that the subsequent massage treatments did their trick.</div>
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<br /></div>
<div>
Regardless, even if I have to wear the band during the marathon to keep the pain at bay then I'll be happy to do so. I don't consider my injury "cured" if I can't run without it, but it's given me hope for finishing the race in Hawaii and that's making my holiday season so much merrier.</div>
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<span style="font-size: xx-small;"><i>Photo Credits: Copyright <a href="http://www.123rf.com/profile_stocking">123RF Stock Photo</a></i></span>
Martin Karlhttp://www.blogger.com/profile/00761746884688669520noreply@blogger.com0tag:blogger.com,1999:blog-7463314721902072066.post-46792767742310678652013-12-05T05:00:00.000-08:002015-08-16T15:20:25.052-07:00Marathon Training with Knee Pain: My Plan of Attack<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4O278erIbj2-KeP41Y_CIdRFEpCRUKrMtSp0MjE0yDw34nKQuk11aCxTAYgui5miHewR24naFZSJywHE8nBrNb8Oq7WQHvXx8qb-o3Z2972E2KhCjEuyBvWeIAExIdwePblbOiTZK_Lk/s1600/runner.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Marathon Training with Knee Pain: My Plan of Attack" border="0" height="280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4O278erIbj2-KeP41Y_CIdRFEpCRUKrMtSp0MjE0yDw34nKQuk11aCxTAYgui5miHewR24naFZSJywHE8nBrNb8Oq7WQHvXx8qb-o3Z2972E2KhCjEuyBvWeIAExIdwePblbOiTZK_Lk/s400/runner.png" title="Marathon Training with Knee Pain: My Plan of Attack" width="400" /></a></div>
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It's been a stressful few weeks since my knee pain began. I still can't run half a mile without horrible pain and the Hawaii marathon is less than two months away. What's worse: the marathon registration fee is non-refundable, my plain ticket is non-refundable and my Airbnb lodging reservation is only 50% refundable. I stand to loose a lot of money if I don't make this trip happen. Although a trip to <br />Hawaii always sounds nice, everything was planned around this marathon. The thought of going without being able to run is a bit agonizing.<br />
<br />
Part of me wants to play it safe, throw in the towel and just look for a future marathon without any more worry. On the other hand, there's still time and I have nothing to lose by sticking with it... other than my sanity and more severe injuries, right? Here's the clincher: I don't think the worst case scenario is not running the marathon; I think the worst case scenario is giving up and wondering if I could have run the marathon.<br />
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So that's where I stand. I want to run and I'm not giving up yet. I've got a plan, but first let me lay out the scenario...<br />
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<h3>
Here are all the (not so) gory details of the injury:</h3>
<br />
<ul>
<li>I feel pain in my lower outer knee, right leg only.</li>
<li>I can run a short distance, about half a mile now (up from .03 miles two weeks ago) before the pain starts.</li>
<li>It begins as a numbing sensation that quickly escalates into a consistent sharp pain, like running with a knife jabbed just below my kneecap.</li>
<li>The pain disappears completely when I stop running, if I don't run through it for too long. I don't feel it at all when I walk, bicycle, use an elliptical or even run in place. As soon as start running forward, however, it begins to flare up. If I run through the pain long enough, as I did initially, then it persists after I stop and I can feel it when I lift/bend my leg or walk up and down stairs.</li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSdI5T_LQ1CgoEzlB5g9WIf7M4wCvlrk4463Ardt4bAfLGumtzQVQe4qDL4FfNYVODspdxY2qPDsT3qjKgxOU0vTaEWerbTc2MaSMMniunU3fccxBxRCAPvpmU_eSOEawnqKF47wKBWXY/s1600/lateral-knee-pain-location.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Marathon Training with Knee Pain: My Plan of Attack" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSdI5T_LQ1CgoEzlB5g9WIf7M4wCvlrk4463Ardt4bAfLGumtzQVQe4qDL4FfNYVODspdxY2qPDsT3qjKgxOU0vTaEWerbTc2MaSMMniunU3fccxBxRCAPvpmU_eSOEawnqKF47wKBWXY/s400/lateral-knee-pain-location.jpg" title="Marathon Training with Knee Pain: My Plan of Attack" width="400" /></a></div>
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<h3>
Here's the diagnosis, thus far:</h3>
I was originally convinced it was either runner's knee (PFPS) or IT band syndrome (ITBS). I originally ruled out ITBS because I thought that only caused pain on the upper outer knee, whereas mine was lower. This made me lean heavily toward PFPS, until I read some posts about ITBS from people who actually did feel it in their lower outer knee.<br />
<br />
My miracle-working doc examined me yesterday and didn't think it was either of those issues. On the contrary, he said the pain seemed to focus on the joint where my lower leg bones, the tibia and fibula, meet just below my knee (proximal tibiofibular joint). For some reason, they may be grinding together harder than they should as I land. After doing some muscle-testing, he was surprised how tight my calf muscles were<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">—</span>especially the soleus. He told me this is a difficult muscle to stretch since it is so deep, buried under other muscles, and could be the cause of the pain. He believed this fit in with where and how I felt pain, especially since the pain wasn't consistent and stopped completely when I was on an elliptical.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk24qbyPOk3Mb9wRAE4QK6fKZ-sfu7bqFuQy3irDXS8yxFVRmAEyxdhYAuUapoD1HDNh_-pOpXllSvR2YyKva5-nKc9vShL-CbSRnF6nl6_culB1qjGROAvqJri1pJv2SIDACWJBEjWLw/s1600/soleus.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Marathon Training with Knee Pain: My Plan of Attack" border="0" height="276" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk24qbyPOk3Mb9wRAE4QK6fKZ-sfu7bqFuQy3irDXS8yxFVRmAEyxdhYAuUapoD1HDNh_-pOpXllSvR2YyKva5-nKc9vShL-CbSRnF6nl6_culB1qjGROAvqJri1pJv2SIDACWJBEjWLw/s400/soleus.jpg" title="Marathon Training with Knee Pain: My Plan of Attack" width="400" /></a></div>
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The good news is that inflammation doesn't seem to be an issue since the pain comes and goes. If it was inflamed I would feel it constantly, like I did when I ran through it for 7 miles a couple weeks ago, and inflammation could mean no working out. Also good news: it doesn't appear to be a sprain or any torn ligaments, either. If it were, I would have to give up hope right now.<br />
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So what does that leave me with? Well, this is a high priority for me so I'm eager to do anything and everything that may help. Even if it seems far-fetched, as long as it doesn't make anything worse then I'll give it a try.<br />
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<h3>
The Plan:</h3>
This is how I intend to overcome my knee pain and continue training to run a marathon on January 19.<br />
<br />
<b><u>1. Elliptical, Elliptical, Elliptical!</u></b><br />
As I said in my last post, the elliptical machine is my new best friend. Thank god I was conned into getting that cheap gym membership offer that I haven't used in over a year. It's valid till April 2014 and I'm definitely getting my money's worth now. I know the elliptical isn't a perfect substitute for the motions of running<span style="font-family: Calibri, sans-serif; font-size: 11pt; line-height: 115%;">—</span>if it was then it would cause pain in my knee<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">—</span>but it's the closest I'm going to get. I'm following my training plan and doing the same mileage at the same pace on the elliptical as I would on the road, and I can do it 100% pain free. The elliptical is allowing me to keep my fitness level up while continuing to strengthen leg muscles and improve my cardio. I still take energy gels, snacks and water like I would at an aid station, too. It's not so pleasant "running" inside as opposed to the beautiful Oregon scenery on my regular route, but it is a lot warmer. I'm actually more comfortable running in the cold air as my body heats up, but I realize this is closer to the warm temps I'll be (hopefully) feeling in Hawaii. I also continue to incorporate cycling cross-training, which I can also do without any pain whatsoever. Every now and then I try stepping on the treadmill to see if there's any improvement, but I stop the moment I feel the first twinge of pain. Sadly, it doesn't take long.<br />
<div style="text-align: center;">
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivG-OsLvtDkE7CeCaZ6dhES5YqdbUfcJnuFstBOYwjFD53OOvhoJH8-eJVlyi-6BO07i3IxGB3HMuEeXHKRIUEEVlTetg3En_rWrnnTKFI3p7LeERJAauxeg0Mq2YqbyGrb2M8HA5JI5Q/s1600/bodybuilder-ellptical.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Marathon Training with Knee Pain: My Plan of Attack" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivG-OsLvtDkE7CeCaZ6dhES5YqdbUfcJnuFstBOYwjFD53OOvhoJH8-eJVlyi-6BO07i3IxGB3HMuEeXHKRIUEEVlTetg3En_rWrnnTKFI3p7LeERJAauxeg0Mq2YqbyGrb2M8HA5JI5Q/s400/bodybuilder-ellptical.jpg" title="Marathon Training with Knee Pain: My Plan of Attack" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>I can only imagine this is what I must look like on an elliptical.</i></td></tr>
</tbody></table>
<div style="text-align: left;">
<b><u>2. Self-Massage</u></b></div>
</div>
The foam roller and lacrosse ball are my next best friends. As I said in a <a href="http://www.tallguyrunning.com/2013/11/tight-calves-after-running-how-to-treat.html" target="_blank">previous post</a>, they're my favorite torture tools for massaging knots and loosening tight muscles. If my chiropractor is right then those knots in my calves could be the source of my pain, but I'm doing work over the whole leg as well. This includes a long daily routine on the roller going over my quads, hamstrings, glutes, IT band in addition to all the tight spots in my lower leg. Since the upper soleus is very difficult to stretch I'm also just digging in with my hands throughout the day, although the lacrosse ball seems to work well, too.<br />
<br />
<b><u>3. Stretch Like Gumby</u></b><br />
Much like massage, regular stretching is also part of my routine to help loosen those muscles. Stretching is a little more delicate, though, since it can also lead to injury and make everything worse. There are a lot of theories on the proper way to stretch and I've long planned to write a post about them. For the time being, here's my normal practice: dynamic stretching, after a brief cardio warmup, often right before a workout. Then PNF or static stretching right after the workout (I was doing AIS stretching but I'm preferring PNF now... more on that in a future post).<br />
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Stretching is easy, right? <a href="https://imgur.com/evbwRsb">View post on imgur.com</a></div>
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<script async="" charset="utf-8" src="//s.imgur.com/min/embed.js"></script>
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<b><u>4. Strengthening</u></b></div>
I'm trying not to take on too much because the last thing I want to do is overtrain my leg muscles while I'm trying to recover from injury, but I have begun some basic strengthening exercises for my quads, hamstrings, glutes, hips and IT band. I've learned these muscles play an important role in overall knee health. Even though it now looks like they may not be the culprit in my injury I still don't want to rule them out. I'm not doing strengthening exercises every day, but a few days a week—often right after a workout when all my muscles are warm and loosey goosey. If it's not a workout day then I still go through the dynamic stretching warmup routine first.<br />
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<b><u>5. KT (Kinesiology) Tape</u></b></div>
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People swear by this colorful elastic tape. I picked up a roll at a local sporting goods store and have tried a couple different patterns on my knee. I can't say I've noticed any difference, and I really don't understand how having tape on your skin is going to affect muscles and circulation, but it seems to work for some people. This falls into the category of "it's not hurting anything, so why not?" As a related option, I've tried patellar and IT band leg straps with no noticeable effect.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOrtO34_3g9hX912vlcqPmIqnsbdfr7EOqZeD_qntL_1rAj2n5qZpn42f94LvLMfOucJQVHDQTQW1rIXzkYhd9qfwmhWHkgJdOXfW5tvL865QIZDEds4Ml2f0v35qQRF7F7EwVYMfd3-c/s1600/KT-tape-knee-injury.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Marathon Training with Knee Pain: My Plan of Attack" border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOrtO34_3g9hX912vlcqPmIqnsbdfr7EOqZeD_qntL_1rAj2n5qZpn42f94LvLMfOucJQVHDQTQW1rIXzkYhd9qfwmhWHkgJdOXfW5tvL865QIZDEds4Ml2f0v35qQRF7F7EwVYMfd3-c/s400/KT-tape-knee-injury.jpg" title="Marathon Training with Knee Pain: My Plan of Attack" width="400" /></a></div>
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<i>My latest pattern, based on suggestions online. They converge on the pain.</i></div>
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<b><u>6. Ice</u></b></div>
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Pretty standard: chill regularly.</div>
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<b><u>7. Supplements</u></b></div>
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Like the tape, if popping a few pills each day may help without any negative side effects, then why not? The difference, of course, is that supplements have much more evidence supporting them. I've already been taking a few, mostly to boost my immune system to ward off illness, but now I've added more. Unfortunately, I think the effects of supplements are more long-term and probably won't be seen in the immediate future. Still, they won't hurt. This is what I'm on and why:</div>
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<ul>
<li>Fish Oil: Anti-inflammatory (I know I said inflammation doesn't seem to be a concern, but I still think it's a good cautionary measure)</li>
<li>Turmeric: Anti-inflammatory</li>
<li>Magnesium: Muscle Relaxer</li>
<li>Acidophilus: Because if your gut is healthy, your body is healthy</li>
<li>Apple Cider Vinegar: Ditto</li>
<li>Zinc: Immune Booster</li>
<li>Vitamin C: Immune Booster</li>
<li>Vitamin D: Because Oregon winters are really dark, and there seem to be more health benefits from D than I can mention.</li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhu5UDlUp0euwjlwZTYgrYmmYfdMAYz5lxRJPmtvA9EyDfS3xwaLQcuDUDNhWZiFnBx0LinaDPdPXjQiSYdhJoqIaqQBunU6do5CHK-rCYct6-bqLFkVV_fKJ2ylWBYoofU-BP0xOKtFV8/s1600/supplements-bowl.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Marathon Training with Knee Pain: My Plan of Attack" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhu5UDlUp0euwjlwZTYgrYmmYfdMAYz5lxRJPmtvA9EyDfS3xwaLQcuDUDNhWZiFnBx0LinaDPdPXjQiSYdhJoqIaqQBunU6do5CHK-rCYct6-bqLFkVV_fKJ2ylWBYoofU-BP0xOKtFV8/s400/supplements-bowl.jpg" title="Marathon Training with Knee Pain: My Plan of Attack" width="400" /></a></div>
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<b><u>8. Diet</u></b></div>
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This hasn't changed much since I was already a conscientious eater, but I'm getting more strict about it. I'm not counting calories, but I do try to follow a couple guidelines. They're very simple: avoid sugar, dairy, gluten and trans fats. Eat lots of colorful vegetables. 'Nuff said.</div>
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<b><u>9. Meditation</u></b></div>
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I've gone through phases of practicing meditation for mental/emotional health, but since relaxing muscles could solve my problem then I hope to reap physical benefits from it as well. I try to do a mindfulness meditation for at least 15 minutes before bed. It seems to help me sleep better, too, which brings me to the last point...</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFOpdnGJYG-cmYgsyo_pmOva49VgS8X8oVKNk0mlDNU77kKj6pFpMpGOOp3Wsk_xYhia2FTLmWvifBxO1FbqPKUJ_3cho0wKXYGYe9sdgYSWgF8w2CiLtmJpXA5710NSr3q1bMzmVZeRk/s1600/meditation.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Marathon Training with Knee Pain: My Plan of Attack" border="0" height="277" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFOpdnGJYG-cmYgsyo_pmOva49VgS8X8oVKNk0mlDNU77kKj6pFpMpGOOp3Wsk_xYhia2FTLmWvifBxO1FbqPKUJ_3cho0wKXYGYe9sdgYSWgF8w2CiLtmJpXA5710NSr3q1bMzmVZeRk/s400/meditation.jpg" title="Marathon Training with Knee Pain: My Plan of Attack" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Visualizing a Healthy Knee</i></td></tr>
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<b><u>10. Rest and Sleep</u></b></div>
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These can be the most challenging. I want to stay up late every night massaging, stretching and strengthening my knee, but I know that rest days are important. It really tests my patience, because I see how close the marathon is coming and the thought of sitting around thinking there must be something more I can do to fix my injury is excruciatingly painful. Still, I know that much of the work I'm doing wears down my muscles and they need time to rest to grow stronger and healthier. And yes, my body and brain need sleep, too.</div>
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So there you have it. If I'm not at work then these are the things that are absorbing my life right now. The days are going by fast and I keep telling myself to stay positive. It's a challenge, but if it gets me running in Hawaii then it will all be worth it.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMhNOJ5y269mdEF2sMJyFyR4BIi8nAHgqZKqK_hFjIgGkqicM0SFJvz7cYD0ogQ8PhyO8eBuBhNt2hca6V_peGysM8mLfQDohlrnZictfuv9_B-EeGrwutYGFcXxetqnVdhXGalVcKfYE/s1600/running-pain-now-beer-later.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Marathon Training with Knee Pain: My Plan of Attack" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMhNOJ5y269mdEF2sMJyFyR4BIi8nAHgqZKqK_hFjIgGkqicM0SFJvz7cYD0ogQ8PhyO8eBuBhNt2hca6V_peGysM8mLfQDohlrnZictfuv9_B-EeGrwutYGFcXxetqnVdhXGalVcKfYE/s400/running-pain-now-beer-later.jpg" title="Marathon Training with Knee Pain: My Plan of Attack" width="400" /></a></div>
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And if you have any more tips then please feel free to share!</div>
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<span style="font-size: xx-small;"><i>Photo Credits: Copyright <a href="http://www.123rf.com/profile_stocking">123RF Stock Photo</a></i></span>
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Martin Karlhttp://www.blogger.com/profile/00761746884688669520noreply@blogger.com9tag:blogger.com,1999:blog-7463314721902072066.post-21253253448287912812013-11-28T21:12:00.000-08:002015-08-16T15:38:07.527-07:00Stricken with Runner's Knee!<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj72cHhaKeiBIm632ZM3UEAepGzUdUtXNGyrWbG_pGgXVTmdMTYUAGB_VXplTFMKNZ8nIFMr8SFvr52S37L4J8UCzRMCDRivLeulAnlGlmY-WO0xy7_7eN2jSSsP7NyMSh1OsUAuRwcAY/s1600/inflamed-knee-running.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Stricken with Runner's Knee!" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj72cHhaKeiBIm632ZM3UEAepGzUdUtXNGyrWbG_pGgXVTmdMTYUAGB_VXplTFMKNZ8nIFMr8SFvr52S37L4J8UCzRMCDRivLeulAnlGlmY-WO0xy7_7eN2jSSsP7NyMSh1OsUAuRwcAY/s400/inflamed-knee-running.jpg" title="Stricken with Runner's Knee!" width="400" /></a></div>
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Well, I made it through week 10 of the Higdon training plan without a hitch, but last week I was suddenly struck with a new type of knee pain early into a 7-mile run.<br />
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In retrospect I probably should have stopped running as soon as the pain hit, but it seemed to be near the top of my shin so I concluded it was just a shin splint that I could ice when I got back home. I never had shin splints before so I didn't know what they felt like (as I wrote in a <a href="http://www.tallguyrunning.com/2013/05/will-running-barefoot-or-in-minimalist.html" target="_blank">previous post</a>, they seem to be very rare for minimalist runners). When I finished my run, however, I poked around my leg and realized that the pain I thought was coming from my upper shin was actually located in the lower outer area of my knee.<br />
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I did some icing and stretching and felt no more pain. Actually, it stopped as soon as I stopped running. All seemed well and good until I began a short 4 mile with my running club the next day. I made it about half a block before the pain shot through my knee and I began limping. I bailed out of that run right away.<br />
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I quickly made an appointment with the miracle-working chiropractor who cured my ankle pain last winter and met with him earlier this week. He examined me and concluded there was too much tension on the muscles around and behind my knee, which was causing my kneecap to glide incorrectly (from what I've read online, that seems to match the definition for runner's knee, or PFPS). He was confident that an alignment of my legs and back would show improvement. That worked like a charm with my old ankle problem so I was happy to let him do it. Sadly, I've tried to run a couple times since the alignment was done and the pain still persists.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhAkS78Mb99uUuPMMoKUOUtMGgkK3fhtZ8Mz-VWQpAoGpp-KcamlQOesWaKfippGm5RWUVVdbId1TUweEb5pTKumeh2MzSvCXjnAksiDhcmPHZKOMS6WXQ9mrbMQDXqVzk5y3P93ZCr9w/s1600/Stages-of-Grief.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Stricken with Runner's Knee!" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhAkS78Mb99uUuPMMoKUOUtMGgkK3fhtZ8Mz-VWQpAoGpp-KcamlQOesWaKfippGm5RWUVVdbId1TUweEb5pTKumeh2MzSvCXjnAksiDhcmPHZKOMS6WXQ9mrbMQDXqVzk5y3P93ZCr9w/s400/Stages-of-Grief.jpg" title="Stricken with Runner's Knee!" width="400" /></a></div>
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The past week has taken me through the full range of human emotions (still working on acceptance). I've spent most of my free time delving into the vast wisdom of the internet to see how others have overcome similar knee pain. Fortunately, there are a lot of success stories out there. Unfortunately, many of them seem to contradict each other. From what I gather, my knee would benefit from stretching and strengthening all my leg muscles, although opinions on what stretches should and shouldn't be done vary greatly. I've already invested in some pricey KT tape and have tried a couple of the different recommended taping patterns with no noticeable improvements. A leg strap didn't help, either, whether it was below the patellar or higher up on my IT band.<br />
<br />
I'm doing my best not to panic, but the Maui marathon is in mid-January and I already felt my training plan had little room for failure. So far, I've missed a full week of running from this injury, including a big 15 mile long run last Saturday. I did some long bike rides over the weekend to maintain fitness, pain free. Yesterday I dusted off my old gym membership and hit the elliptical machine for the first time in my life. I used it for 35 minutes with zero knee pain, which boosted my confidence and prompted me to try my luck on a treadmill. I think I made it 0.2 miles before the pain set in full force.<br />
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The good news is that I can run very short distances without pain, though nothing remotely close to my training runs. I'm not giving up on the marathon just yet. I've already invested a lot of money into the travel plans so I'm definitely motivated to find a solution. Another doctor's appointment is scheduled for next week and the elliptical trainer is now my new best friend. I'll let you know how things work out.<br />
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This wasn't the most positive Thanksgiving I've had, and it's very tempting to be miserable. The fact is, however, that I do have a lot to be thankful for and I'm not going to take it for granted because a running hiatus is threatening my mood. After all, as far as injuries and interrupted life plans go, things could easily have been a LOT worse. There will be other marathons, even in Hawaii<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">—</span>and this one is still on the table.<br />
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Happy Thanksgiving to everyone. I hope your Turkey Trots went well!<br />
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P.S. - Any tips on how you overcame knee pain are very welcome.
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<span style="font-size: xx-small;"><i>Photo Credits: Copyright <a href="http://www.123rf.com/profile_stocking">123RF Stock Photo</a></i></span>
Martin Karlhttp://www.blogger.com/profile/00761746884688669520noreply@blogger.com2tag:blogger.com,1999:blog-7463314721902072066.post-10980274773295868352013-11-13T06:00:00.000-08:002015-10-08T19:41:27.725-07:00Tight Calves After Running? How to Treat and Cure Knots in Your Legs<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR2mlAUnjtwuW7yqa3i6gVkkigf9hsPyhCGJwwjk6t5nUKCbjgxxmd_-lWYmpASptDryRbq8zaaQmi38ZHD9uhq6otLGFsKQIvLVvbcJVnpCly1_Uc52gLiRt3HTJAvR-H3isX6JC-6aQ/s1600/calf-pain.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Running: Knots in Calves" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR2mlAUnjtwuW7yqa3i6gVkkigf9hsPyhCGJwwjk6t5nUKCbjgxxmd_-lWYmpASptDryRbq8zaaQmi38ZHD9uhq6otLGFsKQIvLVvbcJVnpCly1_Uc52gLiRt3HTJAvR-H3isX6JC-6aQ/s400/calf-pain.jpg" title="Running: Knots in Calves" width="400" /></a></div>
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You don't have to be a barefoot or minimalist runner to have tight calves, but it helps.<br />
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Like many runners, the first thing I noticed when I transitioned to a forefoot strike was the huge increase in strain on my calf muscles. At the beginning, even a short run up and down the street was enough to leave my lower legs burning for two days. Of course, this is a normal part of the transition period and a big reason why people who switch to barefoot running are told to take it slow at first. After years of heel-striking in conventional shoes, my calves were not accustomed to this type of work and they had to gradually strengthen over time (my knees and back previously took all that strain, which was a catastrophe waiting to happen).<br />
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I'm happy to say the burning subsided after a few weeks and ever since then I've been able to maintain a forefoot strike that feels good. I do, however, have a persistent problem with tightness and knots in my calves after a run. This wasn't a serious issue when my runs were short, but now that I'm consistently running above the 10 mile mark it's becoming more of a concern. The last thing I need right before my marathon is a serious calf injury.<br />
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There is a lot of information in the webiverse about how to prevent knots from forming in the first place, and this includes stretching techniques, nutrition, ice baths, salt baths, leg compression sleeves, building up other muscles to balance the strain, acupuncture, dealing with stress, aligning your bed to face the moon on Saturn's return, etc. I hope to research it more someday, but right now I'm just focusing on what I see as the most practical and immediate form of treatment that can be done at home: self massage.<br />
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But first, the basics...<br />
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<h3>
What is a Muscle Knot?</h3>
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In short, a knot is a tight ball of muscle that results from overwork. Need more? Here's how massage therapist Kip Yates explains it on <a href="http://blog.legitmassage.com/2012/02/27/what-is-a-knot-and-why-do-i-have-them/" target="_blank">legitmassage.com</a>:<br />
<blockquote class="tr_bq">
<i>To understand what a knot is, it is important to distinguish the normal physiology of muscles. Most of the time, our muscles operate in an on/off manner. That means the muscles that get sore and fatigue easily, the fast twitch fibers (the white meat as opposed to dark meat) that enable us to perform rapid, intense movements of short duration like weight training or throwing a ball are not always at work. They fire or contract during exertion but when the exertion is completed they quit firing. It is when they continue to fire or contract without releasing that a spasm or muscle knot forms. So how does this occur? A fatigable muscle in spasm contains individual sections within the muscle that constrict and pull from both sides. This makes a taut band of muscle essentially forming what is known as a knot.</i></blockquote>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9PEbCdwJ3DqHUDiU0UvfB2oIvtgP4PqOLEHXwAz6k-fEAILuTdUdMakE63Ra0EhnlsUkK5srpmw3JeWTDtucmMrZ0AFEPVQLq4ts-h2sU20OCjmJPVfUl7E17XPMXR1GUfdu7GMmULC8/s1600/rope-knot.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Running: Knots in Your Legs" border="0" height="287" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9PEbCdwJ3DqHUDiU0UvfB2oIvtgP4PqOLEHXwAz6k-fEAILuTdUdMakE63Ra0EhnlsUkK5srpmw3JeWTDtucmMrZ0AFEPVQLq4ts-h2sU20OCjmJPVfUl7E17XPMXR1GUfdu7GMmULC8/s400/rope-knot.jpg" title="Running: Knots in Your Legs" width="400" /></a></div>
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<i>Yep, that's what it feels like.</i></div>
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Got it? Good. Next question:<br />
<h3>
<br />Why Would I Want to Massage this Taut Band of Muscle Essentially Forming What is Known as a Knot?</h3>
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The explanation I've heard my whole life, and from the physical therapist at my running workshop, is that pressure from a massage will physically break up the tight band of muscle fibers and help them return to their normal state. I think it's worth noting that I also came across a theory that says applying pressure to the knot will literally starve it to death. Massage pressure prevenst blood from delivering oxygen to the spasm. When it looses oxygen, it looses strength, stops spasming and relaxes back to its normal state. Releasing pressure then allows fresh nutrient-rich blood to flow into the now-looser muscle and start the healing process.<br />
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Mabye it's one, maybe it's both. Either way, massage helps.<br />
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<h3>
How to Massage the Knots Out of Your Legs</h3>
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The good news about massaging your calves is that it is very easy to do and does not take a lot of time. The bad news is that the most popular massage tools seem to be grossly overpriced. Either that, or I'm just cheap. Regardless, I do consider my health and running ability to be a high priority so I splurged on some of the trendy gadgets. Here's a breakdown of how to use them and what I thought of them.<br />
<br />
A few tips first, and these are general guidelines for all massage:<br />
<ol>
<li>Only massage your muscles when they're relaxed.</li>
<li>No need to overdue it. 30-60 seconds of pressure at a time for each muscle seems to give optimal effects.</li>
<li>Expect pain. If it doesn't hurt, you're not doing it right.</li>
<li>Studies disagree on when it's best to massage your muscles. Some say immediately after a run, others say you should wait a couple hours. Personally, I find massaging a couple hours after a run and on rest days works well.</li>
<li>Take it slow!</li>
</ol>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdYnYgA330GQZr4IH5RMCXCI3BwJLJd4edaQBG5D-8wGaZrOVNOdRG3_IHDo1KquYhnJqzgd_RdXIsdyEu2hukLC9GzLkSE3HHYgrcYMSFRgPdh4LxEDMfA8NENwzyWoXnfRDxp-h-fa0/s1600/calf-muscle-knot-tools.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Massage Tools for Runner Calf Knots" border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdYnYgA330GQZr4IH5RMCXCI3BwJLJd4edaQBG5D-8wGaZrOVNOdRG3_IHDo1KquYhnJqzgd_RdXIsdyEu2hukLC9GzLkSE3HHYgrcYMSFRgPdh4LxEDMfA8NENwzyWoXnfRDxp-h-fa0/s400/calf-muscle-knot-tools.jpg" title="Massage Tools for Runner Calf Knots" width="400" /></a></div>
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<i>They all hurt.</i></div>
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Now, on to my preferred tools of torture...</div>
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<h3>
Torture Tool #1: The Foam Roller</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq1a4PAOvv7c6nkaZXYHD55YMUkQWoZ-i7Pswqmlpz00NVPk-aaCisSGbn0lLMpxWZ_QQR9hnhYvjh_jEAP6ZviGHRsCNRhAv-x4C4Ge4ymdJ5WpJjhWXMonRLijr5QU0Yw74yATP2xyU/s1600/FoamRoller.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Blue Foam Roller" border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq1a4PAOvv7c6nkaZXYHD55YMUkQWoZ-i7Pswqmlpz00NVPk-aaCisSGbn0lLMpxWZ_QQR9hnhYvjh_jEAP6ZviGHRsCNRhAv-x4C4Ge4ymdJ5WpJjhWXMonRLijr5QU0Yw74yATP2xyU/s200/FoamRoller.jpg" title="Blue Foam Roller" width="200" /></a></div>
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I didn't even know these things existed three years ago, but they're everywhere now. Some even look high-tech with hollow insides and ribbed patterns that are probably patented with space-age technology (which may explain why they cost so much).</div>
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The idea is pretty simple: get on the floor with the roller under whatever muscle hurts and start rolling. It helps to go slow and even sit still with pressure on a tight area for 30 seconds or so. You can also try moving your foot in different directions while the pressure is on your knot to see if it feels different. Remember: it should hurt, but not unbearably. </div>
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I find foam rollers to be very useful and effective. They're simple and versatile, and there are a million free videos online showing how to use them to massage every part of your body. They're definitely easy to find and are now staples in any sporting goods or department store. The price does bother me, though. Seriously, why does a piece of foam cost $30 or more? My advice is to ignore the fancy space-aged grooved ones because the cheaper plain, simple rollers work great. If you're on the road for your race then foam rollers are not easy to travel with, but I've found it useful to keep one handy at home. </div>
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Need a visual? Here's a how-to video:<br />
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<iframe allowfullscreen="" frameborder="0" height="236" src="//www.youtube.com/embed/N1uv-H7jvUo" width="420"></iframe>
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Torture Tool #2: The Stick</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3coiDy7-KvX0V-eASehZ0IT3ciIAAKk3XCuCAVb1qYw448juFZqd84wzJ-2dvTRESkcvH0ryW19sPePzO1RGhmvMJnC65q-LwkaLzoNcDqttcN_QyEooDnhsyvivxF4PA-rif5eiLaGI/s1600/the-stick.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="The Stick" border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3coiDy7-KvX0V-eASehZ0IT3ciIAAKk3XCuCAVb1qYw448juFZqd84wzJ-2dvTRESkcvH0ryW19sPePzO1RGhmvMJnC65q-LwkaLzoNcDqttcN_QyEooDnhsyvivxF4PA-rif5eiLaGI/s200/the-stick.jpg" title="The Stick" width="200" /></a></div>
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I first heard of The Stick a little over a year ago when I was googling, of all things, how to massage tight muscles. When I began hearing mention of this magical healing "stick" on forums I thought it was some kind of inside joke and I just wanted someone to tell me the brand name of this mystery tool so I could look it up. It wasn't until I went to a Shamrock Fitness Fair in Portland and saw a vendor booth for The Stick that it finally clicked. I'm still not sure if it's a brilliant marketing name or just really confusing to outsiders. Either way, this thing has gained a lot of popularity with runners and physical therapists in recent years.</div>
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If you're not familiar with The Stick then think of it as a plastic rolling pin for your muscles. It comes in a variety of lengths and levels of firmness/flexibility. A collection of spinning cylinders between two handles keep it rolling smoothly up and down your legs, or whatever you're massaging. Like foam rollers, there are videos of people using The Stick to massage arms, back, neck... you name it. And like foam rollers, it isn't rocket science: take a handle in each hand and roll hard and slow over your knots, pausing and holding for 30 seconds or so when you hit a sweet spot of pain.</div>
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The stick is indeed versatile, and if you're traveling then it's easier to throw in a bag than a foam roller. I opted for the shortest and firmest version, called Travel Stick (17" long). Since I just wanted to use it on my calves I didn't see any point in getting the longer, more expensive models. After all, I am cheap. And yes, at $27.50 I think this piece of plastic was also grossly overpriced... and they go up to $53.95 for the longest 30" model. Price aside, I have one other complaint: I found it tougher to get as much pressure on my knots by pushing The Stick with my hands than by just lying on a foam roller and letting gravity do it's thing. The Stick makes it easier to isolate a specific spot, but for a deeper massage I found it difficult and inconvenient, especially with all the excess work on my arms and wrists. I should add that even though I've never heard of it happening before, I wonder how much pressure this thing will take before it just snaps into pieces.</div>
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Here's the instructional video:</div>
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Torture Tool #3: Lacrosse Ball</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKu6BFFEFb4-plj535uvSSVOJdLHgyRvPgxi-uUjvR2v6oAjzjCR1-QbLsZrVyKtCN-rrOG8lFhzDMA0W670vtje5E4k56P0orHkRf4PYXRXO-zosyFH8qweKTkzJu2eL95Vwc2RvZFyU/s1600/lacrosse-ball.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKu6BFFEFb4-plj535uvSSVOJdLHgyRvPgxi-uUjvR2v6oAjzjCR1-QbLsZrVyKtCN-rrOG8lFhzDMA0W670vtje5E4k56P0orHkRf4PYXRXO-zosyFH8qweKTkzJu2eL95Vwc2RvZFyU/s200/lacrosse-ball.jpg" width="200" /></a></div>
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I played lacrosse for a couple years in high school. It's true. And it wasn't my proudest moment. Let's just say I was the only senior who never played varsity and the only midfielder who never scored a point. I was a pro at keeping the bench warm, though. Fortunately, those lacrosse balls are now finding a new and more practical purpose in my life.</div>
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When I was taking my minimalist running workshop last spring, I spoke to physical therapist Sanatan Golden about the tightness I was starting to feel in my calves. I had already done a little massaging with foam rollers and The Stick, but was curious if he had any other suggestions. Without hesitation, he said "Try a lacrosse ball." I did just that, and used it like a foam roller by sitting on the ground and rolling it under the knots in my legs. I always thought foam rollers were the worst pain I could inflict on a knot, but that tiny yellow ball brought the pain threshold up to 11.</div>
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The good news is that I noticed results very quickly. That hard little ball really nailed the tight muscles. It's only 2.5" wide, so even easier to throw into a bag than The Stick. It also doesn't have any parts that can break or rip apart (without metal tools). And get this<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">—</span>I'm not even going to complain about the price! I can get them for $3 at the cheap sporting goods store down the street. The simplest solutions are often the best, right? There is one thing that I found inconvenient about the lacrosse ball: while it's great for targeting a specific spot, I do appreciate how foam rollers cover more area more easily. I frequently use my hand to adjust the position of the lacross ball under my leg.</div>
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Incidentally, if you find the lacrosse ball to be too hard and painful then you can start with a tennis ball and work your way up if you get used to it.</div>
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Yep, I found a video for this one, too:</div>
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That about sums it up. I tend to fluctuate between the foam roller and lacrosse ball these days—the former for a nice, general calf massage and the latter to target the tough spots—and they seem to work as long as I keep up with it. Occasionally I'll pull out The Stick, but I'm really not much of a fan and don't understand all the hype around it when there are cheaper, easier and more effective solutions. We're all different, though, so maybe it works better for other people. I'll definitely be tossing my lacrosse ball into my suitcase when I fly to my marathon.</div>
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Do you have any tips or any tools of torture of your own? If so, I'd love to hear about them.</div>
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<span style="font-size: xx-small;"><i>Photo Credits: Copyright <a href="http://www.123rf.com/profile_stocking">123RF Stock Photo</a></i></span>
Martin Karlhttp://www.blogger.com/profile/00761746884688669520noreply@blogger.com18tag:blogger.com,1999:blog-7463314721902072066.post-74401592260734606722013-11-06T06:00:00.000-08:002015-10-08T19:42:35.234-07:00How to Do an Ice Bath, and Is It Worth It?<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyXZHz0gW8cgWwgqWPq96SxyEIVoRpOo2gCe1_C1Y1bhlaMPJ8sZPTsl8t0mxnE_MKBMKYqVQlAd-CNUwAaN2MYb08vmCioLxNXAOGGzabTf67pp926LzN_G5Yorz_j6hbV9vmSZNnDuM/s1600/ice-bath.jpg" imageanchor="1"><img alt="How to Do an Ice Bath, and Is It Worth It?" border="0" height="425" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyXZHz0gW8cgWwgqWPq96SxyEIVoRpOo2gCe1_C1Y1bhlaMPJ8sZPTsl8t0mxnE_MKBMKYqVQlAd-CNUwAaN2MYb08vmCioLxNXAOGGzabTf67pp926LzN_G5Yorz_j6hbV9vmSZNnDuM/s640/ice-bath.jpg" title="How to Do an Ice Bath, and Is It Worth It?" width="640" /></a></div>
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I finished Week 7 of my 18-week marathon training plan, and with it I completed my longest run ever of 12 miles. Suffice it to say, I felt some soreness by the time I made it home.<br />
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I expected this and have already been doing homework about how to take care of myself and recover properly from longer runs. Post-run stretches, massage and nutrition are all well and good, but there's one recovery tool I've always put off: the ice bath.<br />
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My running friends swear by it, as do most online running bloggers. Jump in a tub full of ice and water, sit for 15 minutes and your legs will feel like a million bucks. I have a low tolerance for cold water, so I haven't been anxious to hop on this bandwagon, but now that I'm running past the 10-mile mark I figured it was time to get serious.<br />
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Yep, I did my first ice bath.<br />
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<h3>
How to Do an Ice Bath</h3>
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There's a lot of info online about ice baths, but I'll give kudos to the <a href="http://www.runningforbling.com/2011/04/ice-bath-101.html" target="_blank">Running for Bling</a> blog for what I found to be the simplest and best instructions, especially for beginners. Unfortunately, I didn't find them until after my chilled experience... and they would have been useful:<br />
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<li><b>Buy Three 10-Pound Bags of Ice. </b>Yes, three. The first will melt quickly.</li>
<li><b>Start with LUKEWARM Water.</b> I learned this the hard way. Starting with cold water makes it very painful to get into the tub. Don't add the ice yet!</li>
<li><b>Wear Clothes if You Need Them.</b> Most people seem to keep their running clothes on for their ice baths. Some have a better tolerance for cold, but if you're like me then a winter coat with the running shorts is required to stay in the tub. Remember, only your legs need to be submerged. Some people even recommend neoprene booties for your feet. </li>
<li><b>Fill Up the Water to Hit Just Above Mid Leg.</b> No worries about covering your legs completely with water because the ice will add volume.</li>
<li><b>Get in the Tub, THEN Add One Bag of Ice. </b>Add it near your feet. The first bag will melt quickly in the lukewarm water, but the temperature change will be more tolerable than jumping into ice cold water.</li>
<li><b>Slowly Add the Next Two Bags of Ice.</b> No rush, do it at your own pace. These bags will melt much more slowly.</li>
<li><b>Sit for 15-20 Minutes</b></li>
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That's about it, although adding music, a warm cup of coffee or tea and having a magazine handy can also help pass the time (and keep your mind off the cold). I'm sure there are plenty of hardcore runners out there who do ice baths regularly enough that they can just jump into a tub of freezing water without the adjustment period, but I'm not one of them. If you can do that and start by filling the tub with cold water then you may be able to get by with only one bag of ice.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4xJcPgl3UpYm5HDCewML7lJtmhrXTBUSz5bANCVRD0TauGrscSAGF97n1PsP-BF3ojBYlmM5gvD_9Xw-x9d7NkdpwLATD_AP5PAJpeF3cRNw9j6MAcq2C_WQZgo2GXkE6EQAsPV5X0Dk/s1600/running-ice-bath.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="275" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4xJcPgl3UpYm5HDCewML7lJtmhrXTBUSz5bANCVRD0TauGrscSAGF97n1PsP-BF3ojBYlmM5gvD_9Xw-x9d7NkdpwLATD_AP5PAJpeF3cRNw9j6MAcq2C_WQZgo2GXkE6EQAsPV5X0Dk/s400/running-ice-bath.jpg" width="400" /></a></div>
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<h3>
Why Do an Ice Bath?</h3>
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Why bother with all this coldness in the first place? The theory behind the process, known as cryotherapy, is fairly simple: cold temps restrict blood vessels resulting in decreased blood flow and metabolic activity. This helps reduce inflammation that can add to swelling and tissue breakdown, which would lead to impaired recovery of damaged muscles. When you warm up again (i.e., step out of the bath) your blood vessels open up, allowing blood to run faster and do a better job flushing out metabolic debris and harmful byproducts. This is believed to help muscles heal and recover faster.<br />
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Basically, it's the same idea as holding an ice pack on a sore muscle, except it's a really big ice pack that covers every muscle in your legs. Opinions vary regarding the temperature of the water and the length of time you should stay submerged, but the consensus seems to be that 10-15°C (50-60°F) for 10-20 minutes is ideal. Some studies suggest that less than 10 minutes doesn't do much and more than 20 minutes doesn't add anything.<br />
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Do Ice Baths Really Work?</h3>
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This one isn't so easy to answer. Runners swear by them. I rarely meet a distance runner who doesn't insist that a nice frigid bath works wonders for recovery. Their testimonials mean a lot to me, but what does the science say?<br />
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A study published last year in the <a href="http://www.ncbi.nlm.nih.gov/pubmed/23246445" target="_blank">Journal of Science and Medicine in Sport</a> attempted to tackle this question. Nine endurance athletes (all men) performed various training bouts running to the point of failure. Between the workouts, the men sat in either hip-level water at 8°C (46°F), 15°C (49°F) or un-immersed (no ice bath). In the end, the results suggested that participants in ice baths of both temperatures showed better recovery times, with the colder ice baths being slightly better (95% likely beneficial effect as opposed to 89%). The official conclusion: "These data indicate that a 15min period of cold water immersion applied between repeated exhaustive exercise bouts significantly reduces intestinal temperature and enhances post-immersion running performance in normothermic conditions."<br />
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That sounds very promising, although it was a small sampling pool. A more recent study, brought to attention by a <a href="http://www.runnersworld.com/injury-prevention-recovery/ice-bath-update" target="_blank">Runners World article</a> last July, suggests otherwise. Published in the <a href="http://www.ncbi.nlm.nih.gov/pubmed/23873339" target="_blank">European Journal of Applied Physiology</a>, this study compared the recovery of 10 runners taking 5°C ice baths for 20 minutes with 10 runners skipping the baths. After analyzing blood samples, muscle soreness and CCL2 levels, they found no noticeable difference in recovery time between the two groups (CCL2 levels did show a slight difference, but this was deemed "highly variable"). Their conclusion: "20 min of cryotherapy was ineffective in attenuating the strength decrement and soreness seen after muscle-damaging exercise... These results do not support the use of cryotherapy during recovery."<br />
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In the end, here's what all the official studies tell us: <b>ice baths may or may not work</b>.<br />
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Anti-climactic, to say the least.<br />
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Ultimately, I go with the theory that if you think ice baths help you then you should do them, especially if it's already part of a routine that seems to be working. I know studies of barefoot running and minimalist shoes are still inconclusive and under heated debate, but I swear by the benefits myself. I'm not about to argue with an experienced runner who has been using ice baths for a long time and feels benefited by them. And if you don't want to do them, that's fine, too.<br />
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<i>World champion runner Mo Farah does ice baths. I wouldn't debate it with him.</i></div>
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<h3>
My First Ice Bath</h3>
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So how did my first ice bath go? Not so great. I filled a tub with cold water, dumped in a 10-pound bag of ice, put on my heaviest winter coat, set a timer for 15 minutes and turned up the iPod. Everything seemed well and good so I jumped in.<br />
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Suffice it to say, I didn't last the whole 15 minutes. Not even close. The shock to my system was a little too overwhelming. I didn't have a thermometer, but if I had to guess the temperature of the water then I'd say it was about DAMN COLD degrees Farenheit (-32 x 5/9 to convert to Celsius).<br />
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I'm not anxious to make ice baths part of my regular routine, although I would be curious to try the more gradual approach outlined above. We'll see if I'm feeling brave after my next long run...<br />
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<span style="font-size: xx-small;"><i>Photo Credits: Copyright <a href="http://www.123rf.com/profile_stocking">123RF Stock Photo</a></i></span>
Martin Karlhttp://www.blogger.com/profile/00761746884688669520noreply@blogger.com2