The Perfect Christmas Gift for Runner’s on Your List

Want to help the runner you love (or yourself) reach their next level this Christmas? OK, so sure, here’s a shameless plug…. but hey, its 11 bucks at amazon, and Santa will have it under your tree or in your stocking by the time you wake up on the 25th.

To all of you who have bought the book, thank you! And to those that haven’t, the gift of knowledge is keeps on giving.

Merry Reading, and Merry Christmas Everyone!

The Traveling Runner: how to maintain benefits from weights when you don’t have a gym

Does anyone else live in a bubble where time-zones tick by as fast as minutes? Last night I got back home from one trip, unpacked, repacked, and flew off again this morning….traveling can be tough on our routines, and unfortunately, wreak havoc on our athletic efforts. Let’s face it, on some trips we have hours on end to utilize the high end gym (that is likely nicer than the one you have at home!). But for most of the time, it’s a pulley machine, a swiss ball, and a treadmill stuck in a standard sized hotel room masquerading as a “gym”. Not really an ideal environment to push the limits. And on top of limited equipment, you likely only have about 30 min between answering emails from your “regular work” on top of everything else demanding time on your trip. So how do you maintain your benefits of your weight work while facing the demands of traveling?

 

Its easy to say – OK – no weights, I’ll just go for an easy run. No harm in this at all. But for those of you really dedicated to making gains while on the road, there is a will, and a way. Take a look again at the previous post on ways to improve your neuromuscular recruitment. If the weight room isn’t set up to help you kickstart those fast twitch fibers, hitting some local hills, or even doing sprints in the parking lot go a long way.

 

But remember, the goal of these is to go HARD. Really hard. As hard as you are working on the last few reps in the weight room. And to go that hard, it means you have to rest between intervals. For those of you who think that rest is only for the weak, let’s look at what sprinters do. People who run hard for a living (sprinters) take approximately 1 full minute easy for each 10 meters they run. So yes, a 30 meter sprint means 3 minutes rest before the next one. And keep the durations short. Intervals over 40 meters aren’t helpful. And while sprinting hills is really tough, the effort should still be quite high and be limited to less than 20 seconds of effort. Throw your shoes on, hit a short easy run, some dynamic warm-up moves, and then hit some intense hills or sprints. Jump in the shower, and get back to travel life……knowing you did something for yourself before the day even started.

Neuromuscular control: why is it important for runners, and 3 easy ways to improve it

Efficient movement is one that allows you to activate your muscles as fast as possible. Why? Because running demands some pretty quick contact times (between .08 – .3 seconds every stride). If you can generate a forceful contraction rapidly during the stance phase, you’ll tap into some amazing efficiency. And tapping into those forceful contractions requires good “neuromuscular control”. This term gets throw around a LOT with abandon. A quick explanation here: Strength is nothing unless your body can control it. Our nervous system needs to “learn” to control our newfound strength and power. Said simply: better neuromuscular control, better economy.

 

To get more of your nervous system in the game, we need to recruit more muscle fibers to contract. And there are three ways that we can increase muscle fiber recruitment.

 

  1. Sprint all the time. If you are in a drag race, you aren’t going to pull up in a Prius. You are going to borrow your neighbor’s Porsche. Who cares about economy, you want to win the checkered flag! Running as fast as you can isn’t really that efficient. It costs way more energy per distance than running slow. This increased energy cost comes from recruiting a LOT of muscle fibers at once. Sprinting is actually one of the best running- specific forms of strength training out there. Its not just for track-stars. I have my 800 meter, 5K, 10K, 13.1, 26.2 and even ultra runners doing sprints at various cycles during the year. But its hard, and that why we don’t do it every day!
  2. Run Hills. No secret here. Running up hill requires we raise our body up against gravity more than running on flats. And the extra force per step it takes to conquer that hill comes from….you guessed it…..more muscles fibers being recruited each and every step. Hills are tried and true for years to improve running-specific strength. But again, these place a big training load on our body, and we can’t do them every day.
  3. Lift weights. The cool thing about weights is that we can get a huge increase in the number of muscle fibers activated (there’s that catchy term again…..more neuromuscular recruitment!) without a big cardiovascular and connective tissue training stress. Lifting quite heavy and quite powerfully has been directly coorelated to running economy. And here again, you can’t do these daily either.

 

So the secret to improving your ability to activate more muscle fibers comes from, well, activating more muscle fibers. Take a look at your training plan and see how you can include 1 or 2 of these techniques into your own strategy each week. A little goes a long way here. Have fun, and watch as you achieve those running milestones.

 

Want to run better? Join us for the Health Running Course in Carmel, California

healthy runningCalling all Doc’s, therapists, and trainers (and yes you super guru runners)!

Join your’s truly and Robert Gillanders on October 18th and 19th in beautiful Carmel, California for an amazing installment of Healthy Running! This course was created by myself, Dr. Mark Cucuzzella, and Ian Adamson to be the premier running medical education resource for clinicians.

We’ve taken the research, and distilled it down to its essential didactic components, so that you’ve got answers when your patients ask you for help. And we’ve got big blocks of lab time to practice hands-on evaluation techniques, injury treatments, gait analysis, shoe prescription, and exercise prescription. You’ll not only sharpen your clinical through process, you’ll be comfortable applying our framework to your patients on the first day back in the office….and yes, you’ll likely learn a thing or two to help yourself!

Our mission is simple – every patient – from weekend warriors, to the professionals that frequent my clinic – deserves the highest level of clinical care. We want to share our approach with you, to help you and your patients achieve success!

Click the link for registration, and see you in Carmel!

Help for New Runners: a conversation with Healthynomics

So, you read the “4 exercises every runner should do this month!” in Runner’s World. You even like the 6-pack abs you see on the cover. You wonder how many miles you have to run before yours pop out like that too?

Your best friend challenged you to sign up for a 10K in a few months. And your trip to the running store left you so confused on what to buy that you are thinking about just wearing the beater shoes you use to cut grass.

and we haven’t even started a conversation about chocolate milk being the best recovery drink or not…….there’s a ton of info out there. Over the course of my career, I’ve worked with many thousands of runners. If you ever wondered what kind of simple advice goes a long way to set you on the right course for a smooth start and long term success, you just might want to check this out. Healthynomics asked some questions – and you’ll get some answers. Take a listen here: 

Getting Started With Running: Choosing shoes, prepping the body, and more!