Advice for the Aging Runner! Spring into Spring!

Spring has sprung in Texas after a crazy wet and icy winter in the DFW area. Rain, sleet, snow and ice have kept many runners on the dreadmill. If you follow this blog, you realize that Art and I are on a quest to run 2015 miles in 2015! This has been quite a challenge with the insane weather patterns and record cold temperatures; but we are still on track to get it done!

The end of March brings not only warm spring weather, but also Art’s 50^th birthday! Hard to believe! So today’s blog musings are dedicated to Art’s birthday and the aging runner.

A wealth of studies show that proves running well into your AARP card age bracket brings far more benefits to the body than risks, particularly since the reality of degeneration is inescapable.  Running can delay and significantly reduce many of the impacts of aging. One study out of Stanford University supported the long accepted anecdotal conclusions that compared to non-runners, running seniors are 16 years later to experience heart disease, diabetes, high blood pressure, some cancers, and neurological ailments. As a group, they experience better mobility, coordination, weight control, bone density, muscle strength, and an overall sense of well-being. As a physician, I have long held these facts to be self-evident, but it’s nice to see our assumptions backed up by hard evidence.

Here are some tips for aging runners:

1.     Start with a good platform. Most fit seniors are actually losing a lot of their fat pad on the bottom of their feet. They also have more pronounced biomechanical issues due to the lovely aging process. Having the correct shoes with a good fit is paramount! Many require functional orthotics in a cushioned running shoe for optimal comfort.

2.    The body as it ages becomes less and less elastic. Warming up, stretching and cooling down are even more important for the aging athlete. Stretch every day!! And yoga and pilates can be your friends!

3.    Listen to your body! The days of “no pain, no gain” are over. If it hurts, stop! Address small issues quickly and they won’t sideline you for months. Come visit your favorite podiatrist J

4.    Plan active rest. Also known as relative rest. When I turned 40 I took up triathlon so that I could have a good reason to cross train with swimming and cycling. Rest and adequate sleep can be an amazing youth elixir.

5.    Vary your workouts. Different surfaces, different intervals and mix in some cross training. Stop pounding the same joints and muscles every day.

6.    Choose less (but higher quality) speed workouts and more sustained distance/time efforts to counter the natural and inevitable decline in aerobic capacity.

7.    Race from time to time to keep yourself motivated and to enjoy the social part of running!

8.    Make running fun again by picking destination races and events. I like to say that “I don’t race anymore, I participate.” Many times it is way more fun to just participate and enjoy the events, especially when the venue is a new city or country.

9.    Volunteer at races or coach a running club. Your longevity and energy can really help newbie runners keep the boom moving!

Despite a few opinions to the contrary, running as we age can be a literal life-saver and can slow down the aging process! The aging runner is making strides in achieving the greatest physical and mental well-being possible. For an overall excellent quality of life, hit the roads and trails. Just run happy!

More on master’s running to come…..

Run Happy and follow us to 2015 miles in 2015! 500 miles down, 1515 to go…..

To Stretch or Not To Stretch Before Running

Why do most men forego stretching and then wonder why their Achilles tendons, plantar fascia and hamstrings bother them? They also see to forget to warm up in the winter! Alright, to be fair, its not just men……many runners seem to be too busy to warm up or stretch but seem to have time to visit my Grapevine, TX office when they can’t run from tendon pain!

In all fairness, it seem that the jury is still out when it comes to stretching in the running community. To stretch or not to stretch? That is the question…..

I have been running for more than 30 years with multiple coaches on numerous competitive levels, all of them told us to stretch daily to get faster and avoid injury. Yet many incredibly competitive runners never stretch and never seem to get injured.

Is there any proof that this common recommendation is actually valid? What do the studies say about stretching? Does it really prevent injury? Will it make me faster? Again, the experts really don't agree on much! In most arguments between stretchers and non-stretchers, it inevitably comes down to "stretching helps prevent injuries" and "stretching is a leading cause of injuries in runners". 



The motion of running, repeated over many years, strengthens and shortens several posterior muscles. The most affected are the calves, the hamstrings and the lower back muscles. These muscles play a primary role in lifting the feet and moving the runner forward. Exercise physiologists blame shortened muscles for a reduced range of motion, decreased athletic performance and increased risk of injury. To add insult to injury, the aging process contributes to further loss of joint and muscle flexibility. 



The majority of runners and coaches believe stretching improves performance and reduces the risk of injury. In the meantime, experts disagree on the benefits and dangers of stretching. While many experts credit stretching with numerous benefits, improper stretching remains the second leading cause of running injuries!

So, if we believe in stretching; what is the most effective method? 



First and Foremost; the warm up and cool down should never be optional in your running routine! Cold muscles are at the highest risk for injury; by warming up and increasing the temperature of your muscles they will be more flexible and have an increased speed of motion. Warming up can loosen your muscles and soft tissue as much as 20 percent. The cool down allows blood to continue flowing through your muscles, working its way more slowly from a high level of exertion to its normal resting condition. Build stretching into your regular schedule, both before and after your daily run; after warm up and as part of your cool down. Take the time, it's worth it! 



The Do's and Don'ts of stretching: 



Do 



1.    Warm up prior to stretching. Walk or slowly jog at least 10-15 minutes prior to stretching. 


2.    Slowly add stretching to your workout slowly. Gently stretch a little more each day. Your muscles can actually stretch almost 1.5 times their length, but if you try to achieve this all at once you will hurt yourself! 


3.    Relax. Tension makes it almost impossible to stretch effectively 
Breathe. That may sound easy but try to breathe from you diaphragm or stomach 


4.    Make it a routine, try to stretch every day, even if you don't run. Follow the same order of stretches every time for consistency 


5.    Listen to your body. Some days, less is more! 



Don't 


1.    Don't bounce!! Bouncing risks pulling or tearing the muscle you're trying to stretch and relax. Muscles must be stretched gradually. 


2.    Don't hold your breathe 


3.    Don't stretch if it hurts 


4.    Don't forcibly stretch an injured muscle, gentle and less is more 


5.    Don't hurry through your routine 


6.    Don't listen to your friend’s opinions about the best technique for stretching Try them all and decide what works for you

Bottom line: Most experts agree that stretching reduces muscle soreness after running and results in better athletic performance. Gentle stretching after a race or intense workout can also promote healing and lactic acid removal from the muscles. Stretching is most effective when performed several times each week; a minimum of one stretching session per week is sufficient to maintain flexibility.

Most coaches and runners believe in stretching before and after every workout. The experts never agree on much, but the majority seems to feel that stretching is beneficial to runners if done properly. So follow the precautions outlines and always warm up prior to stretching. Your body will thank you and who knows, you may even get a little faster! 



Run Happy! And warm up and stretch before!

To Stretch or Not To Stretch? That is the Question!

Stretching 411

The jury is still out when it comes to stretching in the running community. I have been running for almost 30 years with multiple coaches on numerous competitive levels, all of them told us to stretch daily to get faster and avoid injury. Yet many incredibly competitive runners never stretch and never seem to get injured. Is there any proof that this common recommendation is actually valid? What do the studies say about stretching? Does it really prevent injury? Will it make me faster? Again, the experts really don’t agree on much! In most arguments between stretchers and non-stretchers, it inevitably comes down to "stretching helps prevent injuries" and "stretching is a leading cause of injuries in runners".

The motion of running, repeated over many years, strengthens and shortens several posterior muscles. The most affected are the calves, the hamstrings and the lower back muscles. These muscles play a primary role in lifting the feet and moving the runner forward. Exercise physiologists blame shortened muscles for a reduced range of motion, decreased athletic performance and increased risk of injury. To add insult to injury, the aging process contributes to further loss of joint and muscle flexibility.

The majority of runners and coaches believe stretching improves performance and reduces the risk of injury. In the meantime, experts disagree on the benefits and dangers of stretching. While many experts credit stretching with numerous benefits, improper stretching remains the second leading cause of running injuries! So, if we believe in stretching; what is the most effective method?

First and Foremost; the warm up and cool down should never be optional in your running routine. Cold muscles are at the highest risk for injury; by warming up and increasing the temperature of your muscles they will be more flexible and have an increased speed of motion. Warming up can loosen your muscles and soft tissue as much as 20 percent. The cool down allows blood to continue flowing through your muscles, working its way more slowly from a high level of exertion to its normal resting condition. Build stretching into your regular schedule, both before and after your daily run; after warm up and as part of your cool down. Take the time, it’s worth it!

The Do’s and Don’ts of stretching:

Do

1. Warm up prior to stretching. Walk or slowly jog at least 10-15 minutes prior to stretching.
2. Slowly add stretching to your workout slowly. Gently stretch a little more each day. Your muscles can actually stretch almost 1.5 times their length, but if you try to achieve this all at once you will hurt yourself!
3. Relax. Tension makes it almost impossible to stretch effectively
Breathe. That may sound easy but try to breathe from you diaphragm or stomach
4. Make it a routine, try to stretch every day, even if you don’t run. Follow the same order of stretches every time for consistency
5. Listen to your body. Some days, less is more!

Don’t
1. Don’t bounce!! Bouncing risks pulling or tearing the muscle you’re trying to stretch and relax. Muscles must be stretched gradually.
2. Don’t hold your breathe
3. Don’t stretch if it hurts
4. Don’t forcibly stretch an injured muscle, gentle and less is more
5. Don’t hurry through your routine
6. Don’t listen to your friends opinions about the best technique for stretching Try them all and decide what works for you

Bottom line: Most experts agree that stretching reduces muscle soreness after running and results in better athletic performance. Gentle stretching after a race or intense workout can also promote healing and lactic acid removal from the muscles. Stretching is most effective when performed several times each week; a minimum of one stretching session per week is sufficient to maintain flexibility.

Most coaches and runners believe in stretching before and after every workout. The experts never agree on much, but the majority seems to feel that stretching is beneficial to runners if done properly. So follow the precautions outlines and always warm up prior to stretching. Your body will thank you and who knows, you may even get a little faster!

Run Happy! And warm up and stretch before!