A Ramble From the Heart
A Ramble From The Heart!!!
by Perry Newburn
Why do I run? As in the last blogs I have given you all a glimpse of how running has helped to reshape my life, how it has helped me to survive, and how it has helped my Mental Wellness. It has been a passion of mine over recent years to push the message of how any form of exercise – doesn’t matter whether its walking, running biking, swimming, kids playing with their mates – goes a long way to helping people feel “mentally” well.
How many times have people said after a long hard day “I cant be bothered doing anything…” But after putting on their shoes and getting out the door they have come back a much happier person. The “ distress” that goes with it can be huge. A classic statement I once heard from a fellow runner was “ I had had a very long stressful day at work and when arriving home my wife wanted to sit and talk about the day. I was too wound up so said I needed to go for a half hour run. When arriving back I was in a much better frame of mind to sit and be together and chat.”
A lot of people have said to me – “ how do you run and are able to run (crawl sometimes) for so long?” My comment is always – “ I am nothing special and anyone (within reason ) can do what I do, but the main thing is – you have to want to do it.” It does take a lot of work and time to build up to high mileage though.
This brings me to another passion of mine – GOALS. Again I am a firm believer in goal setting but it is something I had to learn and work at initially. In the past I probably wasn’t great at it and life just meandered on around me with me quite oblivious to everything going on. I remember in my 50th year I set 3 goals; 1) To survive till I turned 50. 2) To complete my university degree. 3) To run a marathon. I succeeded in all 3 and of course that first marathon was all about doing it and it was the only one I was ever going to do……….. I mean a marathon is so far!!
I have found many a time coming off a long run, there is a flatness, and if there wasn’t a goal to work towards I would struggle to get out the door. MJ’s have helped me immensely in keeping an accountability and motivation there. I always try and set realistic goals (even if sometimes on the edge a bit!!) and within reason I will immerse myself in them til the “appointed” time.
If however a goal is not quite reached that is also okay because it is what we learn from them that will help future ones – and often they only need a bit of tweeking. So the importance of goals for me – it gives me something to strive towards – and if they are not quite reached there is a reason and with a little bit of adjustment I will get there.
Now with the USA run firmly set for Sept/ Oct I need to put in a couple of sub goals as a lead up to the big one – 1) I still need to be raising a bit more sponsorship money, 2) I still need to be getting in fairly big mileage weeks with the back to back to back….. – but now its still a few months I can have a big month and then drop back a bit the following month. The drop back months are still relatively big (200 km weeks as opposed to 250 odd) by most peoples standards but now I have “ Trained the body and mind” to cope with the bigger mileage.
Some of it is about training the body and mind to run on “ tired”. I still need to be aware of little niggles and am a strong believer in lots of stretching. The other goals I have set myself for the next few months are; to run a 3hr 20 min marathon, to run a 1 hr 34 min half marathon, and also to run a 43 min 10 km. This will break up the training a bit more with speed work put into the equation. .
I am hoping to “launch” the USA run in possibly April by doing a 24 hr run with the goal of 200 + kms. All these things are in place to keep the motivation high in the lead up to the big goal. Keep on exercising and remember its got to be FUN.
Moon Joggers is hosting a virtual race, the Enterprise 5K & 10K, in February 2014 to help Perry raise the needed funds to come to the United States and run across American (from California to New York!). Sign up and support Perry now!
Lessons Learned From Running
Lessons Learned from Running
by Christine Erickson
“When the student is ready the teacher will appear.”
I first heard this while taking a yoga class, but it has actually reflected my running experience. As I mentioned in my first blog post, I’ve not always been a fan of running. I used to slog through miles eagerly anticipating the end of the drudgery. Running was no more than a means to an end for me until I fully opened myself to the whole experience. I don’t remember a specific ‘aha!’ moment, but sometime in the last year and a half I became a ready and willing student of running, and it’s lessons have been seeping into the rest of my life. These are some of the things I’ve learned so far.
It’s important to develop daily habits. This may seem like a no-brainer for most folks, but I have gotten through most of my life flying by the seat of my pants with virtually nonexistent organizational skills. I can rise to the occasion for something really important, but I usually regress into my non-planning/doing-things-at-the-last-minute mode. In my career as an ER nurse I’m used to long, chaotic, and variable shifts, which I prefer to a 9-5 Monday through Friday gig; however, it is more difficult to plan things since I don’t have a regular schedule. When I made room for running in my life, I quickly realized that consistency was key to building and sustaining the habit. While the rest of my life may be chaotic, running needed to be my core routine. If I didn’t want to go through the experience of starting at square one again I realized I needed to keep running and I committed to run every other day.
Speaking of commitment, this was also a key lesson learned. I’ve said for years I’d like to run a marathon someday, but wishful thinking and the sporadic jog around the block wasn’t going to get me there. I had to commit not just to running, but also to being a runner. Running is great exercise but, from my experience, to view it as only that ignores all the other rewards (and lessons) it has to offer. It’s a subtle but important difference.
I quickly realized that all successful runners have goals. Running a marathon is a grand goal, but I need to meet many short-term goals in the meantime. And it’s important that they are my goals. PR and distance goals are valuable; however, I also need to make goals that focus on the running journey rather than just the destination. One of my overriding goals is to enjoy running for the rest of my life, which means I am focused on remaining injury-free. Although it is possible to run one’s first marathon within the first few months of running, most experts recommend establishing a solid running base and gradually increasing mileage. I do still want to run a marathon (and more), but not at the expense of my future running life.
Forgiveness. I don’t always meet my goals. Sometimes there’s a good reason, sometimes not. Whatever the reason (or excuse) I’ve learned not to flog myself or feel a failure. I reevaluate and set new goals. The ability to forgive myself has made me more empathetic and forgiving toward others.
I am a slow runner, so I have learned patience. In the beginning I learned it was okay to walk. Sometimes I need to remind myself of that lesson. Running doesn’t get jealous if I walk once in a while. In fact, it often rewards me with better performance. Slowing down and taking time to be in the moment is very gratifying. However, it’s also important to change up the pace once in a while. It’s not necessary, nor is it safe or healthy, to go full out all the time. On the other hand, if I don’t push myself now and then I’ll never get better or know what I’m capable of.
I get out of running whatever I put into it. If I’m bored with my running, it’s my fault. I’m not saying every run has to be a thrill replete with revelations, but if it’s starting to feel like a slog it’s up to me to reframe it. Sometimes it’s just a matter of resetting my mental state. But it’s also important to change the route or try adding something new to the routine such as interval training.
As great as running makes me feel overall, it’s a give and take relationship. Just like my interpersonal relationships, it’s important that I am contributing effort too and not just expecting running to constantly reward me with one endorphin high after another. There will be hard times, but if I’m willing to stick it out, my relationship with running will grow stronger.
Other than illness or injury, there are very few valid reasons not to run. The Moon Joggers who have kept running through the Polar Vortex have made this lesson loud and clear. I’ve lost a few battles with the too warm bed too early in the morning. Ultimately, no matter what excuse I may give for not running, the only person I’m kidding is myself.
I’ve learned to embrace hills rather than trying to avoid them. Hills are the equivalent to the challenges in our lives. We can try to run around them, but eventually we have to face them head on and give it our best shot. This is a lot easier if we’ve had some practice.
It’s impossible for me to stay angry, stressed, or depressed while running. Running demands all my energy and positively transforms it. Running helps me focus on what really matters in life. Has running made me a wiser, happier person or am I just high on endorphins? Whatever the reason, I’m a better person for it and I look forward to each new lesson. What has running taught you?
Posted in Christine Erickson, Guest Post, Running
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The Winter Ultra Adventure
Sole Running: Tales from the Trails: The Winter Ultra Adventure
by Bob Nicol
What does it take to run a winter ultra?…….Well when I have it figured out I will let you all know, because honestly I am still working on it myself.
There are so many variables to consider, from trail conditions, to temperatures, snowstorms, wind chill, snow depth, is there ice to deal with, do I have to run on a frozen water way (is it frozen enough to hold me?)………..it is an endless coordination nightmare. If you get even one thing wrong it can mean life and death or at the very least you could become a popsicle, mmmmm, a cherry popsicle would be kind of tasty right now.
I am currently getting ready to run 130km unsupported over the open Manitoba prairies in just over a week’s time, the event is called Actif Epica. Yes I have done this before, last year with a brutal finishing time of just over 21 hours in fact, but the conditions have sooooo changed from last year. For example we have about 2 feet of extra snow to contend with, the temps have been absolutely frigid this year and the wind…..that has been just unpredictable. Now I have also learned so much about what is needed from the race last year but you just can’t depend on it. Running the winter ultra is a challenge of not only endurance but perseverance and shear will, you have to be ready for anything, you cannot depend on anyone but yourself and that is a challenge that I love to partake in.
This is what you could see for miles………..
……..or this or nothing at all
Selecting the right gear at the start of the day is one thing, but you also have to prepare for what might happen 6 hours, 12 hours or 20 hours down the road as well. Carrying extra gear is not an option it is mandatory, from extra dry clothing, to emergency conditions gear, to your food and fluid intake (while keeping it from freezing), you have to carry it all and be prepared for the unknown. Last year I hoofed 2 packs with me for 130 kms, weighing a mere 20 to 25 lbs. Doesn’t sound like much but when you are carrying that on your back for 21 hours through snow drifts, up and down hills, through waist high snow you definitely notice it. Footwear is also a very important decision, as most of you know I am a barefoot runner 90 percent of the time, unfortunately running barefoot in the winter is usually not a possibility and definitely not for those distances….I do so like my feet. Unlike most runners, who utilize a winter running shoe with all types of fancy ice gripping devices, I am a bit more of a naturalist. I use a pair of homemade Native American mukluks that my wife custom made for me. They consist of two layers of buckskin and nothing else. I feel if the original settlers of this great land can run the prairies like that, so can I.
Challenging myself in new and interesting ways is what I like to do, call me a masochist or a ………… The winter ultra is a true test of the human spirit and that is a big reason why I was drawn to it. Running to me is a spiritual thing; I cannot explain it any other way other than it allows me to fall into a safe place, my garden of peace if you will. It allows me to push myself to and beyond my comfort zone, the limits of my willpower and reserves to see what my body, mind and soul can endure.
Now these are not for everyone, that is for sure, last year we had 13 runners total start and only 8 finished (I was one of them) plus the cyclists (I believe there was another 30 of them). This year we are expecting 20 runners and 40 cyclists and honestly if the conditions are anything like they have been I would expect 10 running finishers maximum. Saying this course can be brutal is an understatement, it all depends what Mother Nature decides to throw at us throughout the day and night that will tell the story. I will push through until I can push no more and my expectations…. is that it will be the finish line where the two major rivers meet in Downtown Winnipeg. The Forks, the historical gathering spot of one of the original and true settlers of this great country of ours, the Native American tribes of the plains. I know I will be looking to the land and sky for guidance throughout my journey. What better way to pay tribute to them then cross the finish line in this very spiritual place wearing the traditional footwear of the people that stood and gathered together here for hundreds of years before me.
……….To Be Continued (Next Month’s Post Will Be The Journey)
Bob is a barefoot runner from Canada who has been lucky enough to discover the passion of running. From running 5 km around his neighborhood with his faithful husky Hazel to running 100 mile Ultra-marathons over nasty terrain, Bob runs with a smile and an encouraging spirit. You can also follow his ramblings at Canadian Running Magazine Online (http://runningmagazine.ca/blogs/bare-my-soles/ ) and his personal blog, http://winnipegbarefootrunners.blogspot.ca/.
Run Strong, Run Hard, Run Happy and Run Free……………….
Posted in Bob Nicol, Guest Post, Moon Joggers, Running, Running Barefoot, Sole Running Tales From The Trails, Ultra Marathon Runner, Winter Running
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My First Half-of-a-Full Marathon
Both Hills and Valleys: My First Half-of-a-Full Marathon
by Michelle Roberts
by Michelle Roberts
Looking back at the race expo for my first full marathon, I’m convinced it was my favorite part of my pre-race preparation but also maybe my worst mistake.
After a full week of encouraging posts and wonderful advice from all the Moon Joggers who have been there before me, I was so excited to participate in my first full marathon, the 40th Anniversary of the Tallahassee Marathon on Feb 2nd. When it came to the Expo, I decided against attending the viewing of “The Last Mile” to be sure I ate a proper lunch and had time with my two children before race day. But I didn’t want to miss the first speaker, Bart Yasso of Runners World. So I picked up my race packet, walked through the small sponsor displays and had a seat near the front.
He was speaking about all the unexpected places running can take you in your life. With new Moon Jogger friends from all over the world and one, Hector from Germany, who created a FaceBook page just to invite everyone to cheer me on, I knew exactly where he was coming from. His photos included pictures from his first time at Badlands and he talked about the sinking feeling he had when the race director announced the 146 miles with one minute to start. It was 126 miles further than he had ever run before! For me it made those last 6.2 after training to 20 seem easy. He shared about the time he ran a marathon in Kilimanjaro with 149 East African runners. Even at the peak of his ability his 2:40 time brought him squarely to a finish line with no clock, no sign and no spectators. Enjoying lunch by then, the Race Director joked that he must have gotten lost along the way since all the other runners were hitting the showers. And when he told him that in the US they keep the chute open for 5:30 to 6 hours, the man laughed saying no one could ever run a marathon for so long. Bart Yasso told funny stories about his assignment in the Bare Buns Run in a nudist camp in Washington State and recounted more serious subjects like the way the Comrades Marathon in South Africa influenced the movement to end apartheid.
This runner, this writer was a Moon Jogger long before the group was ever created. I sat through his talk twice expecting a different topic but so glad I could hear it all told again with added details and new questions from the audience. He is filled with love of the sport and a deep appreciation for the amazingly generous and good-hearted community of runners around the world! If you ever have an opportunity to hear him speak or haven’t yet read his book, I encourage you to do both. So sitting through his talk twice was by far my favorite part of my pre-race preparation.One thing he did before his talk, though, asking the crowd how many were running the half marathon? How many were running a half for the first time? Then, how many were running the full marathon? And how many for the first time? I raised my hand proudly and smiled eagerly at the other first timers in the room as the audience clapped. He advised us over and over again not to start too fast. To maintain our pace. And he asked if anyone in the room had never experienced a running injury? I raised my hand at that, too. More to do with my inexperience than my wisdom to listen to my body or hold back when necessary. But that was my worst mistake! Raising my hand. Smiling. Didn’t even think to knock on wood. Because my injury-free status had a time clock on it. And it was already counting down.
____
The morning of the race was wet and drizzling. Not pouring rain or even dripping into my eyes just a really dense fog and light drizzle at times. I’d followed the advice of all my Moon Jogger friends for days in advance. Rested well Friday night in case I couldn’t sleep Saturday, like Sheila recommended. Ate 3 hours before the race like Eric mentioned, hydrating well until an hour and a half before the start. I even laid out my clothes like the first day of school to be sure I didn’t forget anything. I had my pics of Sheila and her mother from Space Coast Half Marathon that I pinned beneath my bib number, my Moon Jogger button on my shoe, the Voyage to Venus bracelet on my wrist and even my Voyage to Venus bib pinned to the back of my Space Coast shirt for good measure. Partly in hopes of recruiting a few new members along the course.
I waited nervously for the start in the last marked corral, 10:30 or slower. Carolyn and Sheila will laugh with me on that one cause I’m a whole lot slower than that given my Galloway intervals but the right corral just the same. I didn’t recognize anyone there but it felt much lonelier than being alone among 25k at the Disney Princess last February. Alone in only 800 half marathoners and maybe 400 marathons was much different. I listened to music and thought of my Moon Jogger friends running in New Orleans and South Florida that day. I knew they were there in spirit.
And the best part of running in Tallahassee was that the start was on campus at Florida State University, my alma mater. After the siren sounded I ran past the old track I used to walk for exercise 25 years earlier as a 17 year old shy freshman. We wrapped around and past Doak Campbell stadium where I celebrated our winning football seasons with friends and learned to be a lot less shy. The course followed the St. Marks trail lined with old oaks dripping Spanish moss and along what once were train tracks through pine forests. I ran further at the start without stopping but not so much that I wore myself out. After a mile or two I found a few runners using intervals who ran ahead as often as I ran past them. And using the Garmin Moon Jogger Linda Livingstone sold me, I was able to maintain the pace I needed to stay well ahead of the 6 hour cutoff time.
That was until I slipped on wet leaves at mile 4! I didn’t fall but righted myself, jarring/twisting my left knee. The trees lining the course were no longer my favorite thing about the race! Despite the pain in my knee I managed to keep up with the few runners I’d marked for pacing. They crept a little further ahead but not too far. As we approached the half marathon turn around I knew I was slowing down and then it happened. Every single runner around me turned! Every single one! I think I even shocked the volunteers when I continued forward toward the marathon turnaround another 1/4 marathon ahead. I couldn’t see a soul ahead of me, either. No one except the police officers still blocking the roads. And the volunteers who cheered me on for continuing to fight. I remembered the email I’d received from the race directors a couple weeks before announcing that they were closing the half marathon to current registrants due to an overwhelming number of requests to downgrade from the full. That’s where my people were now, headed back to finish the half. I was proud of myself for staying true to my original goal and showing up for the full no matter the outcome.
I have to say those miles between 7-13.1 were hard. I knew I was last because of the injury but didn’t want to concede. There weren’t even runners headed back toward me for miles since the marathoners were still headed toward their turnaround and the half marathoners were all behind me. But I kept pushing ahead, running as often as I could but hobbling by the time I started to see the marathon leaders heading back. The other runners were great! The volunteers were so encouraging! And I kept thinking about what Sheila Dawe said about enjoying the race no matter what. It was a beautiful course and I was determined to see the entire thing. Just maybe not twice.
So when I neared 13.1, I limped toward a volunteer who let me use his phone. I called my husband and asked him to pick me up along the St. Marks. It wasn’t an easy call to make and I thought so much about all my Moon Jogger cheerleaders expecting to see my finishline photo with my medal. I walked back and forth near the street where my husband would pick me up until my Garmin read 13.1, hit Stop, Reset and then I waited. I thought about my son and daughter looking forward to congratulating me at the end of 26.2. But there’d be no 26.2 for me today.
Instead I finished my first half-of-a-full marathon. Very different from the four half marathons I’d run previously. It meant that on a healthier day with a good knee under me and no leaves in sight, I only had to do what I did that day and then go on to finish the other half to earn my first full marathon medal.
I’m thinking maybe Miami with its palm trees, even I could maneuver around a huge palm frond without incident. I think.
ABOUT: Michelle Roberts lives in Tallahassee, Florida, with her husband, Paul, and two children, Ashleigh (10) and Philip (8). She ran her first 5k in October of 2012 and her first half marathon in February of 2013. She was diagnosed with Bipolar Disorder in 2001 and maintains a healthy balance without the use of medication thanks to a job she loves, a supportive family, regular exercise, her writing and therapy. A wonderful life of “Both Hills and Valleys”.
“The marvelous richness of human experience would lose something of rewarding joy if there were no limitations to overcome. The hilltop hour would not be half so wonderful if there were no dark valleys to traverse.”
Helen Keller
Posted in Both Hills and Valleys, Guest Post, Marathon Runner, marathon running, Michelle Roberts, Moon Joggers, Running in Florida
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My First Marathon: Part 1
My First Marathon- A Runners Journey Part One
By Tina Bond
Posted in Guest Post, Marathon Runner, marathon running, Pictures of Runners, Running, Running at Disney World, Running in Florida, Tina Bond
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Mind and Body Disconnect
Meandering thoughts from the trail: Mind and Body Disconnect
by Sheila Dawe
A very sodden Moon Jogger, Sheila, having been in the rain for the most of the day.
A new year means all sorts of amazing possibilities. I have big plans for 2014, a significant year as I am turning 50. I have signed up for numerous races: 2 marathons, my first 12 hour event a 50 miler followed the next day by a 50 km both in the mountains, and a 100 miler, a couple of these races downright scare me. As early as October last year I had nearly my whole year’s training already inked into a calendar. Prior to December, I was very optimistic with a “can do” attitude which motivated me for the flurry of registering for race, after race, after race. When Christmas arrived and I got the flu and doubts began to set in. New Year’s Eve I was up all night but not in a good way. What a start 2014. In addition to not feeling healthy, I had a pain in my foot which a little voice in the back of my head was repeating “stress fracture”. After a week break from running, due to being sick (probably the longest time I’ve taken off in years), I thought all my little aches and pains would go away – they didn’t. Everything was hard, a struggle and hurt. What have I got myself into, will this go from my best year to my worst?
It feels so unfair when the body doesn’t behave the way I expect it to. It feels deceitful when the body lets me down. This disconnect between what I think I can do and what I am actually able to do comes in many forms: recovering from injury, adverse training conditions, and unfulfilled race expectations. I had a serious fall 5 years ago which significantly changed my abilities as a runner. As I rehabbed and slowly developed I learned that I really can only do what my body is capable of doing, not what my mind thinks I should be able to do. Every once in a while the mind begins to play tricks taunting me with different potential marathon times. Sometimes I believe it so much that the first 10 km will be on pace, then the mind switches gears and decides that race plan wasn’t such a good idea after all. At that point the body takes over as the mind tends to give up. The mind is full of negatives, belittling the body, heckling it for steadily slowing down, and chuckles softly as the various pace bunnies past us.
My weekly long run takes me through a bird sanctuary with a protected marsh land, Buttertubs Marsh, Nanaimo, B.C.
I know that I should do baby steps in trying to pick up my marathon times. I may never regain the form prior to my fall, especially as the age clock keeps ticking on, but that stubborn mind still wants the body to be as fast as it was prior to the accident and an age category ago. The mind thinks that if it can get the body to believe then it will be able to dig deep and make it happen. To be honest, I don’t know which one is right and what my actual potential is. This is one of the key reasons that I like running ultra-marathons, because the mind butts out of the conversation. The mind is not so demanding and full of great expectations. The mind has a new job which is keeping the body going slow, making sure to remember to eat and drink, knowing it is a long ways to go, and just keep the body keeping on.
I had to run right through this puddle/pond in shin deep cold water. There comes a point that once you are wet you can’t really get much wetter.
The one other time that there is a major disconnect between these two is during training. It is so difficult to not let the mind see the Garmin and start lamenting over the pace, despite fully knowing that long runs can be as slow as the body needs to go. Recently I was doing an 11 miler in a torrential downpour over an extremely hilly route with pain still in my foot and ever present in the knees. Added to the misery I still hadn’t fully recovered from the holiday flu and had hacking cough occur at each walk break. I was proud when I finished yet I couldn’t help but look at the pace and ask myself “how will I ever run over a minute per km faster on race day”? Now I fully know that you can’t translate training runs to race day runs – taper hasn’t occurred, you are still building strength (especially in week 2), and besides I was not 100%. Yet I will still feel a touch of disappointment as I note the pace in my journal.
Bottom line, I know that I am a turtle and I should embrace what I do best…running all the runs I plan to run despite how slow or fast I go. The slower I go, the more time I get to enjoy all around me and the joy of running. Come race day I will do the best that I can do and be happy with sense of accomplishment after the race. If I can get all my training runs in then I will give the body a chance at making peace with the mind. I am sure they will continue to battle but they will also learn to get along and they are always able to see each other’s point of view at the end of the day. Happy trails everyone.
Biography: Sheila being 49 years old, single, with no kids has the perfect lifestyle for becoming an obsessive runner. Her 77 year old mother, Catherine Campbell (another Moon Jogger) moved in next door to her in 2000. After cheering Sheila on at multiple marathons, Catherine finally caught the running bug. Sheila taught her to run in 2009 and this year is very significant as Sheila is training Catherine to complete her first ever half marathon. Sheila works for the Government of Canada as a fish health technician but longs for the day when she can retire and dedicate even more time to her passion…running.
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INJURIES
Rocking on the Roads: “Injuries”
By Hector Romo-Parra
It’s a sunny day you have dressed for the occasion, wearing your running shoes and tied the shoes laces (not applicable for barefoot). After warming up you start pushing yourself towards, in a slight forward lean, while moving one leg and the opposite arm to the front, this foot strikes the ground and gives you propulsion to the front… then you do the same movements but with the opposite limbs; repeating the cycle once again and so on… As we all know here: “running is characterized by the repetition of a large number of almost identical movements with very few variations.”(1)
During this cycle our body is subject of high repetitive stress which produces small micro-trauma. These micro-trauma can be healed within a short period of time but if we stressed the body to the limits the micro-traumas can be accumulated and worsen followed by insufficient time to repair (2). Then at this point we are talking about injuries.
Running-related injuries or RRI have been defined as: ” …physical pain or complaint located at the lower 
limbs or lower back region, sustained during or as a result of running practice and impeding planned running activity for at least 1 day.” (Malisoux) and are generally divided into two broad categories: 1) traumatic injuries (like fractures); and 2) cumulative micro-trauma injuries (Hammil).
While running we subject the musculoskeletal system to two different types of forces: external impact forces and active forces. The external are influenced by variables related to the equipment and running surface (like: soft tissue, shoes, surface of contact, etc.) (2). On the other hand, active forces are related to the body itself and mainly determined by the movement of the runner during foot contact. Although RRIs are generally thought to be connected to impact forces, there is evidence suggesting that active forces also play a significant role in some overuse injuries (5). There is consistent epidemiological support for the role of a few aetiological factors that might influence RRI; i.e. higher mileage per week, previous running injury, higher running speed and lesser running experience. (6)
The incidence of RRI has recently been reported between 19% and 79% (7), attributable to an increase in training volume and intensity and exacerbated by internal or external factors. The most common site of lower extremity injuries was found to be the knee (7.2% to 50.0%), followed by the lower leg (9.0% to 32.2%), the foot (5.7% to 39.3%), and the upper leg (3.4% to 38.1%).
Prevention
It is important to have a slow progression in your training and also to quantify the stress of each training session.
An increase in volume should not exceed 10% per week.
The weekly long run should not exceed the one from the previous week by more of around 10 minutes.
Add some cross-training to your schedule. Swimming, biking or weight lifting are less stressful than running and help you to strength your muscles. The practice of other sports would be a protective factor as this also allows a variation of the type of stress applied to the body (Malisoux) as suggested “Runners who spend more time in others sports decrease their risk of overuse injuries, because they use different muscle groups” (Jacobs & Berson, 1986).
New surfaces like after wet ground or after the first snowfall can lead to RRI so be careful about that.
The most important thing to do is to treat not only the injury itself, but the cause of the injury. Previous running injuries are also reported to be a strong predictor for future injuries in several studies (Kretsch et al., 1984; Macera et al., 1989, 1991; Walter et al., 1989; Wen et al., 1998).
Finally, I did not aim to give any kind of advice about how to prevent or how to treat an injury. This post was simple mind to give information. If you feel pain it is better to stop stressing your body and consult a professional.
Héctor is a runner during mornings and a Neurophysiologist during days. He lives in Germany and he runs for two motivations: his 4 year old Son who is living in Mexico and to raise funds for “The Myasthenia Gravis Association” since he has been diagnosed with this disease.
If you would like to support him please go to: http://www.justgiving.com/Hector-Romo-Parra
References
1) Theisen D, Malisoux L, Genin J, Delattre N, Seil R, Urhausen A. Influence of midsole hardness of standard cushioned shoes on running-related injury risk.
Br J Sports Med. 2013 Sep 16.
2) Hreljac A. Impact and overuse injuries in runners. Med Sci Sports Exerc. 2004 May;36(5):845-9.
3) Malisoux L, Ramesh J, Mann R, Seil R, Urhausen A, Theisen D. Can parallel use of different running shoes decrease running-related injury risk? Scand J Med Sci Sports. 2013 Nov 28
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Posted in Hector Romo Parra, Lessons learned from running, Rocking on the Roads, Running
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V2V Weeks 2 and 3 Results Video!
Posted in Pictures of Runners, Places to Run, Running Video, Weekly Results
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