Here are a few suggestions to help speed your recovery and enhance your marathon experience:
1. Do Hydrate: Water is OK, but fruit juices and sports drinks are better.
2. Do post-marathon walks or light jogging: this helps to flush the lactic acid out of tired, fatigued muscles.
3. Even better, Do Cross training Activities: Take a break from running. Swimming or biking works great! No pounding and helps to relieve mental burnout.
4. Do treat yourself to a massage: Feels great with many of the same benefits in #3 above. A good substitiute is to use The Stick, available at most running shops.
5. Stretch, stretch, stretch! Again, helps to flush lactic acid from the muscles and restore a comfortable muscualr range of motion. The Pro Stretch works great for the lower leg muscles.
Steven Loder, CSCS has been a competitive runner since 1978 and has completed numerous marathons and is a 1998 Boston Marathon Qualifier. You can check out his running and marathon coaching services through his website, www.newbeginning4all.com.
Thursday, March 13, 2008
Thursday, February 21, 2008
Jogging in Place & Stretching On the Run
Here is another one of my running fitness tips that appeared in the September, 2004 edition of Runner's World magazine, enjoy! Coach Steve :-)
Q: When I have to stop at a stoplight during a run, should I jog in place?
A: Instead of jogging in place, which is a vertical, bouncing rather than the smooth, horizontal forward motion of real running, I recommend one of two options. First, if you don't feel any fatigue or muscle tightness, don't break stride at all. Instead, do a U-turn and jog away from the the intersection, backtracking for about 100 meters before turning around. By the time you return to the stoplight, it should be green. If you are tight or fatigued, however, take advantage of the "down time" by doing some mid-run stretching. Try as much of the following one-minute routine as you can until the light changes.
1. Squat Stretch:
Stand facing a utility pole or signpost, extend your arms, and grasp it waist-high. Now slowly lower your body in a squatting motion until you feel the stretch. Hold it for 20 seconds. This stretches the "core" muscles and can reduce fatigue in your back, hips, neck, lats, shoulders and arms.
2. Calf Stretch:
Stand facing the pole about three feet away. Extend one foot toward the base of the pole and lean toward it, gently holding the pole for balance. Keep the heel of your back foot on the ground. Hold for 10 seconds, then repeat with the other leg. This stretches the calf muscles and Achilles tendon.
3. Hip Flexor/Quad Stretch:
Grasp the pole shoulder-high with your left hand, grab your right foot with your right hand, and pull that foot toward your buttocks. Hold for 10 seconds, then repeat with the other foot. Standing tall targets the lower quadriceps, while leaning your upper body forward a bit emphasizes the hip flexors.
Q: When I have to stop at a stoplight during a run, should I jog in place?
A: Instead of jogging in place, which is a vertical, bouncing rather than the smooth, horizontal forward motion of real running, I recommend one of two options. First, if you don't feel any fatigue or muscle tightness, don't break stride at all. Instead, do a U-turn and jog away from the the intersection, backtracking for about 100 meters before turning around. By the time you return to the stoplight, it should be green. If you are tight or fatigued, however, take advantage of the "down time" by doing some mid-run stretching. Try as much of the following one-minute routine as you can until the light changes.
1. Squat Stretch:
Stand facing a utility pole or signpost, extend your arms, and grasp it waist-high. Now slowly lower your body in a squatting motion until you feel the stretch. Hold it for 20 seconds. This stretches the "core" muscles and can reduce fatigue in your back, hips, neck, lats, shoulders and arms.
2. Calf Stretch:
Stand facing the pole about three feet away. Extend one foot toward the base of the pole and lean toward it, gently holding the pole for balance. Keep the heel of your back foot on the ground. Hold for 10 seconds, then repeat with the other leg. This stretches the calf muscles and Achilles tendon.
3. Hip Flexor/Quad Stretch:
Grasp the pole shoulder-high with your left hand, grab your right foot with your right hand, and pull that foot toward your buttocks. Hold for 10 seconds, then repeat with the other foot. Standing tall targets the lower quadriceps, while leaning your upper body forward a bit emphasizes the hip flexors.
Sunday, February 17, 2008
Running & Rest Days
Here is a training tip I contributed to the December, 2007 issue of Runner's World Magazine.
Best wishes for smooth running,
"Your trusted running coach and fitness expert"
Coach Steve Loder, CSCS
www.newbeginning4all.com
Question: If I walk on my rest days, do they still count as rest days?
Answer: Unless you're power-walking for 90 minutes, yes. Even better, your walking counts as "active recovery." Walking is one of several excellent lower-intensity activities that let you physically and mentally recover from the pounding of running.
It gets the blood moving which transports waste products out of the muscles. And because it's low impact, there's no new "damage" or fatique to the muscles.
Best wishes for smooth running,
"Your trusted running coach and fitness expert"
Coach Steve Loder, CSCS
www.newbeginning4all.com
Question: If I walk on my rest days, do they still count as rest days?
Answer: Unless you're power-walking for 90 minutes, yes. Even better, your walking counts as "active recovery." Walking is one of several excellent lower-intensity activities that let you physically and mentally recover from the pounding of running.
It gets the blood moving which transports waste products out of the muscles. And because it's low impact, there's no new "damage" or fatique to the muscles.
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