runeatblog

http://www.livestrong.com/article/523682-recovery-tips-for-calf-pain-from-running/

http://www.livestrong.com/article/211299-treatments-for-a-sore-calf-muscle-from-running/

I’m looking up ways that we can beat this injury.  Hope you guys are getting something from this too.  

I injured my calf training for a marathon, and I’m looking for answers as to what the problem could be.  I have a weird strain on the upper, posterior portion of my calf behind my knee that I have endured now for 9 weeks.  

http://running.competitor.com/2010/07/injuries/ask-the-experts-i-have-pain-in-my-calf-what-should-i-do_11501

Are any other runner buddies of mine out there experiencing/have experienced this problem?

Don’t get too carried away with the sweet potato!  Just because the article suggests incorporating them into your running diet doesn’t mean you should be ordering sweet potato fries the next time you’re out.  

What are your favorites?  What foods do you think are great for running that aren’t mentioned?

forever-athlete:

Here is my first summary blog post on one of the workshops I attended at the NC Multisport Expo last Saturday.  My first workshop was called “Identifying Correct Run Form and Dysfunctional Movement” with Jackie Miller, a triathlon coach, track and field coach, and FMS specialist.  I was only able to stay for the first 30 minutes or so because I really wanted to go to the Platelet Rich Plasma Treatment workshop at 10am, but Jackie was a great speaker and had a really helpful presentation on good, efficient running form.

Before I left she had already touched on the elements of good body position, foot strike, and hip extension or hip drive.  To summarize the first part of her talk in order of importance:

1. Body Position
   1. Maintain forward lean of ~2-3 degrees to let gravity help you move forward
   2. No bend at hips
   3. A stable spine is important because it acts as a drive for the extremities
   4. Strong pelvic stabilizers are essential - i.e. glutes, quadratus lumborum, deep core muscles
   5. Good body position enables good placement for foot strike
2. Foot Strike
   1. Affected by forward lean - too much lean will drive foot into the ground too hard; not enough lean promotes heel striking
   2. Heel striking can act incorrectly as a braking mechanism and slow you down

Read More —> 

http://m.active.com/running/articles/eleven_major_marathon_mistakes.htm?page=2

Just got sent this article from a good friend and long time running buddy of mine.  I’m not too sure about the credibility of the article considering that most every marathon training program recommends 2-4 runs during the week with a long run on weekends.  There are some other questionable facts on there that deal with hydration and nutrition prior to and during a race, but check it out for yourself.  What do you think?

Just found this fairly solid article on what a runner’s diet for sustained energy and weight loss (if that is a goal) should look like.  Runner’s World in this article gives a recommended breakdown of 50-25-25 (Carbs, Protein, Fats), which is common consumption pattern among runners.  Keep in mind that the ideal carbohydrates in this diet come from fruits and low-starch vegetables and that proteins should be lean, and minimize dairy consumption.  

In other articles I’ve also read that a diet higher in fat and protein with a break down of 40-30-30 could also be recommended.  Though many recreational or competitive weight lifters and body builders use this breakdown, research shows that a diet higher in fats and proteins can be extremely beneficial to runners.  As a runner, I actually prefer this ratio in my diet.  

Friends and runners, what does your diet look like?

If you have an level of dedication to running you should read this article.  Harvard explains the biomechanical differences, levels of impact, benefits, and costs of forefoot vs. midfoot vs. heel strike running.  They also explain the impact transience with each form (the level of impact on foot from plant to lift).  PLEASE read this article!  Don’t stop here though, there is plenty of research out there exploring the kinetics and kinematics of alternative running styles that are worth taking a look at for your own body’s sake.

Another reason that I posted this is that in the 10 months that I have been forefoot running I am just recently experiencing some sensitivity in my achilles tendon in my left leg.  This could be due to a minor recent foot injury that I underwent a few weeks ago, and favoring my left foot during running which may have caused stress on my calf and achilles.  Both of these problems are commonly associated in running with a forefoot strike, as seen by long term testing and research.  

What kind of foot strike do you guys use?  What kind (if any) of pain do you feel with your strike?  How long have you been running that way?

Just ran a quick search just to make sure my “sprint for marathon training program” was validated by other professionals in the field.  This is Olympic coach applied and approved if you want to take a look at it.  It basically gives you an outlay on the last page of the article of 2 different kinds of training days per week.  Day 1 is a tempo run, typically structured in the form “3 x 2 miles with a steady half mile recovery between sets.”  Day 2 is a steady long run that you take 10% slower than your calculated marathon pace (you can find conversion calculators for what your marathon pace is by punching in your other paces, such as your 5k pace).  The article of course recommends that you have other training days throughout the week, but the workout centers around the concepts for these aerobic vs. anaerobic workouts.