Trainer's Corner Week 5, Part IIId: Midstance

Midstance (Phase 2): This phase is all about absorbing energy. The Midstance not only absorbs energy but it also takes the kinetic energy of your locomotion and uses it to power propulsion during your Gait Cycle.

1. The major means of your body absorbing the forces of impact is pronation. Normal pronation helps absorb the shock of Impact, transferring pressure from the outer heel to the inner toe section of the foot. The higher the impact, the more your body compensates with more pronation. The less impact, the less pronation. You can see evidence of this when you run barefoot on grass and barefoot on the sidewalk. But whatever the case, PRONATION IS A NORMAL PHENOMENON. All in all, the stresses applied to the structures of the foot and the lower leg as a result of motion is great indeed. You need good running shoes!

2. Foot structure.

a. high arched feet are the least flexible as opposed to low arched feet. It absorbs ground reaction forces poorly. Well-cushioned shoe with an emphasis on forefoot is highly recommended for runners with high-arched feet. Orthotics can correct many of the foot issues to assist with shock absorption and efficient motion.

b. low-arched feet can have excessive pronation. The standard solution for the shoe shopper is motion-control shoes. Excessive pronation can lead to the following problems:

1) plantar fasciitis

2) achilles tendonitis

3) shin splints

4) tibial compartment syndrome

5) stress fractures

6) chondromalacia

3. The support leg carries the full weight of the body. Muscles engaged during this phase are your medial gluteal muscles, low back, and the abdominal muscles. Weaknesses in these muscles will lead to excessive pelvic motion and strain in the joints of the hip.

Words of Inspiration

"A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things that are worthwhile, it can be done."

- Vince Lombardi

Trainer's Corner Week 5, Part IIIc: Footstrike

Footstrike (Phase 1): In the Footstrike, whether you’re body’s architecture naturally strikes the ground with the REAR of the foot or the MIDDLE/FRONT of the foot—which the middle/front is only 20% of he world’s population—a runner begins the domino effect of the biomechanics that will take place in the Gait Cycle. Fore-foot strikers absorb force under the front of the foot and heel-strikers absorb force over the full length of the foot. This is why running shoes are so important.

1. Whether you’re a fore-footer or a rear-footer, an efficient stride involves striking closer to the center of the mass, minimizing the braking forces applied by the ground. This is important since, during footstrike, the front and back of the foot are active in order to stabilize the foot for impact and to prepare it for some braking.

2. Ideal foot placement leaves the ankle and knee joints aligned in the same vertical plane, minimizing lateral twisting of these joints as the body moves over the support leg. Pigeon-toed or Duck-footed will cause significant torque on joints and tissues because the rotational forces are increased through the knees and hips.

3. You also want the feet to land on the same line, the midline, under your center mass.

- “Two-line” pattern will place too great a load on the muscles stabilizing the hip.

- Crossover pattern increases the stresses on the outer portion of the knees and leads to an even greater amount of rotational movement during the stance phase.

Trainer's Corner Week 5, Part IIIb: Gait Cycle

A runner will begin the Gait Cycle with a Footstrike. During running, particularly during Footstrike, a runner has a lot of force working against him or her. Here are some stats

Sprinting—the vertical ground reaction forces can exceed 6 times the body weight with each stride.
Pace running—ground reaction forces can range from 2.5 to 3 times the body weight with each stride.
Walking—ground reaction is 2 times the body weight, when running

All in all, when running, impact is taking place twice as often, and the vertical force is generated in half the time. This means that running produces 4 times more strain on connective tissues than walking. What does this mean to you? The faster and longer you run, the more important it is to have GOOD RUNNING SHOES and GOOD RUNNING FORM.

Although trainers and coaches argue for 3 phases (Support, Drive, and Recovery), I like to argue for the (4) phases: Footstrike, Midstance, Toe-Off, and Swing.

Running Thoughts: Week Six

Ian Charleson as Eric Liddell in Chariots of Fire- and no, he's not about to sneeze...

I think this image captures the expression of how I felt after running the 6 miles, this past Saturday. The second lap around the Bowl was a bit of a challenge, but with some moral support by Annaha- she encouraged me to follow her pace- and that helped alot.


Note: Pace is key, maybe with some spice included.

Earlier this week, I felt the residual effects of that 6 mile run- a bit of soreness (must be an age thing) and discomfort on my right knee.
For this past week for my evening runs on Tuesdays and Thursdays, I decided to take things a little easier. To avoid any future problems with my right knee, I also decided to wear an Ace™ knee brace which has helped my right knee. Also, for this week, I've concluded my runs with a steady brisk walk.
After having a convo with Darren, I definitely need to get a new pair of running shoes. Even checked out Snail's Pace- which isn't too far from where I live. I'll be going back with our visit on Wednesday.

I recently added this to my personal runs- an ipod shuffle. Quite a lightweight gadget. I suppose if you do run on your own, gotta run with some catchy hooks, no?

I'll try to be mindful of Joel's notes on "Good Running Form" ( previous entry). The foot plant is something I'll try to keep in mind.

So tomorrow's run-- should be pretty good since we'll just be running 3 miles.

Trainer's Corner Week 5, Part IIIa: Good Running Form

Is Running Really That Complicated?

Here begins the more CLINIC portion of the 3-part series. We mentioned the differences between walking and running and using the Force like the Jedi. Now we go into running form.

Everyone knows what good running form looks like. And even if you can't precisely decsribe it, you can surely recognize it when you see it.

1. Posture of Entire Body—run tall. Imagine a plumb line dropped from the top of the head to the arch of your feet. Plumb lines follow the pull of gravity perpendicular to the ground, and so should your body.

2. Head and Eyes—look straight ahead, neither up nor down. Your head should be relaxed and still, eyes on the course about 10 feet ahead. Fatigue can cause shoulders to rise up and the head to tilt back. Be conscious of your position. Smile.

3. Shoulders—relaxed.

4. Arms (Arm Angle, Arm Swing and Arm Height)—the arms balance the motions of the lower body. Never carry the arms high on the chest. Arms should be relaxed at about an “acute angle,” a 90-degree angle, in between your hips and your chest. Your swing should be natural and like a pendulum from the shoulders, elbows down, the arch extending from chest high to the seam of your shorts. The upper body should not twist from side to side.

5. Hands (Grip and Position)—keep your hands relaxed and your wrists loose. Cup your hands and touch the thumb to the forefinger. Some like to visualize “bouncing quarters,” pulling on a rope, and punching forward. But whichever visualization works best for you, your hands and wrist needs to be relaxed.

6. Hips & Buttocks—your upper body should sit naturally on top of your hips, not sticking your butt out of curling your hips under you. Your hips and buttocks are all one power mechanism. When engaged with a strong core, your form will be strong, especially during times of fatigue.

7. Knee Action—the knee drives up as the hips rotate to pull the swing leg forward, and the upper body balances this movement with a rotation in the opposite direction. Let your legs come forward naturally, swinging with the weight of the leg. Knees shouldn't be lifted beyond their natural swing.

8. Stride Length/Angle—don't over stride, this is the cardinal sin of running. Avoid reaching for the next stride. Run tall with a low forward knee lift. Again, you should not force anything while running. Relax and let it come to you.

9. Stride Frequency—you're aiming for a high leg turn-over. 180 steps per minute (SPM). Take a stop watch and count 30 steps for 10 seconds.

10. Gait—your gait should not be too long or too short. Too long and you skeletal muscles will tire quickly. Too short and you expend more energy given the speed you are running.

11. Foot Plant—here lies the greatest controversy in running biomechanics. Although some will argue for a heel-first landing, especially for older or less accomplished runners, many authorities call for you to land on your toes—particularly the lower part of the ball of the foot, dropping the heel, and pushing off the ball of the foot. The faster you run, the more tendencies there are to land on the lower ball of the foot. It is highly recommended that you land in the middle of your feet, somewhat on the balls of your feet. Also, the faster you run, your feet tend to land along one plane of travel under your center of mass. Try not to turn your feet out. You should not have to FORCE good running form since that can lead to more injury and, ironically, less efficiency.

12. Foot Position—they should land under your center of mass on one plane of running.

13. Relaxation—avoid unnecessary use of energy through tension and stress originating in the face, hands, or arms. Save your energy for running with a relaxed, efficient form. It pays off. Smile, have dainty hands and arms, and your lower body should move naturally.

Other Factors Affecting Running Form

1. Q-angle.

2. Leg-length discrepancies.

3. Muscle weakness or imbalances.

4. Arch height.

5. Shape of foot.

6. Proper shoes.

7. Breathing

Words of Inspiration

"What counts is not necessarily the size of the dog in the fight - it's the size of the fight in the dog."
- Dwight D. Eisenhower

Trainer's Corner Week 5, Part II: Biomechanics & Running

It's all about the Force...

So let's start with biomechanics... What is it? It’s basically all the levers, joints, and pulleys in your body that drive you through your physical activity. Here's Webster's take on it:

"The application of the principles and techniques of mechanics to the structure, functions, and capabilities of living organisms."

Like the Jedi, whether you choose the light side or the dark side of the Force, you can make biomechanics work for you and make you an efficient walker or runner.

What are some movements that we use Biomechanics everyday?
Here are a few examples:
- The person in the weight room bouncing the weight off his chest to help him push out that last repetition.
- The driver sitting at the driver's seat 10" from the steering wheel, holding at the 10 and 2 o'clock positions, so that he can have leverage to turn the wheel, vice the rice rocket boy sitting with the seat leaned back, steering with his arms stretched out grasping the bottom of the steering wheel.
- The person lifting items with his legs and not his back calling upon the larger muscle groups to lift strong and safely.

What does Biomechanics mean to you as the walker or runner?
It means that the everyday physics, your natural body movements, and your genetics can help you run with more ease and less tension, as well as save your energy for speed and endurance. As an athlete, each one of you has god-given biomechanics, such as a natural gait, stride, and cadence. Good training will make you aware of your body and its capabilities.

Factors Affecting Your Biomechanics
1. Running Shoes.
2. Pronation.
3. Orthotics.
4. Weight of shoe.
5. Heel height of running shoes (racing flats increases the stretch of achilles tendon).
6. Running Speed—stresses are greater because higher speed means a longer “flight” phase.
7. Higher limb velocity.
8. Greater impact forces during higher running speeds, especially since you’re landing more on the forefoot (smaller surface).
9. Flexibility or rigidity of your achilles tendon--calf muscles generating increased force to generate more “flight”
10. Faster running means an increased range of motion.
11. Running Surface--treadmill, trail, or road running.
13. Downhill and uphill running.



Other Factors Affecting Biomechanics
Women’s running. During pregnancy, relaxin loosens ligaments & joints for the gradual widening of the pelvis. Unfortunately, it’s indiscriminatory and affects all ligaments and joints in the body, sometimes increasing shoe size. Her biomechanics will change due to wider hips increasing risk for hip, knee, and foot injuries. This not only applies to pregnant moms but mothers with children as well.

In the case of moms, custom-made orthotics will be the best solution for her. Consider e-Soles.

Wrapping It Up
Biomechanics is more than the muscular activity that makes you walk or run. Your tendons, ligaments, bone structure, running form, and just plain physics also make you walk or run the way you do. Understanding this, you can use the natural elasticity of your skeletal muscles, ligaments, and the bending appendages of all the joints in your body to propel you forward to the speed that you want to achieve, whether fast or slow. Part III will cover the topic of Good Running Form and the Gait Cycle.

Biomechanics and good running form will make you:

1. Faster.
2. Run for longer.
3. Avoid injury.

Like Star Wars, biomechanics is the walker-runner's Force. Be like Luke and Anakin. Use it for the greater cause for your running or just to beat the next guy. But whether you're with the light or the dark side... May the Force be with you...

Trainer's Corner Week 5, Part I: Differences Between Walking & Running

This is the first part of a 3-part series:
Part I: Differences Between Walking & Running
Part II: Biomechanics & Running
Part III: Good Running Form

We'll begin with Part I. So what's the difference between walking or running?

Walking:
- Most of your time is spent in the STANCE phase of locomotion, and less in the swinging of your leg & the flight of your center of mass.
- Both legs are more often straightened out.
- Both feet step along seperate paths of travel, one for your left foot and antoher for your right.
- It's a more efficient means of travel in terms of the energy expended.




Running:
- Most of your time is spent in the SWING phase of locomotion and less in the stance position.
- You're essentialy jumping, flying, or gliding from one foot to the next in a more rapid manner.
- Both feet travel along the same path of travel, a mid-line, where your feet are landing on a center line beneath your center of mass.
- It's efficiently faster--more distance is traveled in the same given amount of time to walk.




But whether you are walking or running on October 14th, good training will not only make your running movements efficient--running faster and longer--it is also important to note that many running injuries are caused by faulty biomechanics. So having good running form--and good running shoes--will reduce your chance of injury.

Running Thoughts: Week 5

Forrest Gump did it, Can I?

I thought I start a weekly entry called "Running Thoughts" every Friday morning-- on my journey as I train for the Long Beach Half. It'll be from a perspective of an inexperienced, untested 'runner' attempting to run his very first road running event.
Maybe some of you might relate...and maybe some of you might find this to be more amusing.



It's already week 5 on our journey to the Long Beach Half...and looking back, I realized-- the training hasn't been all that easy. Especially week 3, as we ran for 5 miles, and I was only able to do 4. The wall awaits me once again as we run for 6 miles tomorrow. A bit daunting to say the least, especially as the weather's been a lot warmer and drier, and I realize man.....my body's pretty sore. Must be an age thing. Recovery time sure ain't what it used to be. Over the course of the 5 weeks, I've been able to maintain a regular routine of running on Tuesdays and Thursdays- in the evenings. Hopefully I can keep that...but I don't know about you, since my own personal training started...I've been pretty hungry for more food.

(by Bowen)

Sample Strength Workouts

Here is a cross training routine that I did earlier this week:

Sets 1 and 3
Jump rope (2min)
Pushups (25)
Bodyweight Squats (15)
Plank (30 seconds)

Sets 2 and 4
Jump rope (2min)
Pushups (25)
Lunges (20 each leg)
Crunches (25)

Make sure to mix up the exercises from the previous post so that you hit all the different muscle groups (legs,upper body, core/abs).

Camp Pendleton Mud Run (2006)

Strength Training for Runners

Misconceptions about strength training

• Weight gain or “getting bulky”- Women have less muscle tissue and far less testosterone than men do, which makes it extremely difficult to bulk up like men.
  

• Takes a lot of time- strength workouts should take between 20-30 minutes (2-3 times weekly)
  

Benefits of Strength Training

• Improve performance
  

• Injury prevention
  

Main Muscle Groups to Focus on:

• Legs (quads,hamstring,calves,glutes)- Strengthening your legs will increase power, endurance, and will assist in preventing injuries.
  

• Chest/Arms/Back- Your upper body helps to drive your legs and important for maintaining rhythm when your legs get tired.
  

• Core/Abs- The abs provide stability while running.
  

Exercises (click on each exercise below for more info)

Lunges

Bodyweight Squats

Calf Raises

Pushups

Curls

Tricep Extensions

Dips

Crunches

Plank

Bones, Joints, and Running

"Fact or Fiction: Running is bad for your bones and joints.

"FICTION. Lots of people assume that the high-impact nature of running must take a ngative toll on your bones and joints. Yet scientific evidence suggests the opposite: High-impact activities, such as running, can help increase bone mass, thus improving bone health. In addition, numerous studies have concluded that running does not increase the risk of joint disease and osteoarthritis--even after several decades of participating in the sport. Physiologists agree that humans were built to run. So when we run with proper form--and a good pair of running shoes--our bodies are strengthened, not torn down, as we log the miles."

- Runner's World, August 2007

Words of Inspiration

"Dream barriers look very high until someone climbs them. They are not barriers anymore."
- Lasse Viren

Great Job, Everyone!

I heard that the run this morning was pretty tough! I'm so glad that so many of you toughed it through the heat and finished the 2-mile run! I also want to welcome the new people who came to try out the team for their first time. WELCOME!

Today, many people felt dehydrated and very hot. We'll begin posting water stations for the longer runs. However, I want to reference (3) items that you can do for yourself:

1. Revisit the Starter Kit Checklist. Please note the "Optional Items," and I want to highlight (4) items that you can bring to your run workouts:
a. sunscreen.
b. running visor/hat--it will keep the skin on your face 5 degrees cooler.
c. sunglasses (lightweight / preferably polarized)--it will reduce glare and brightness, increasing your comfort.
d. a water bottle or water belt to carry during your run--if you plan to run the event with a bottle, you need to start doing it now. A running sports bottle--that wraps around your hand or waist--is the best product for your runs, because that is its design.

2. Acclimate. Many of us spend 90% of our week inside homes and offices with computers, telephones, shade, artificial lighting, and A/C. Take the time to acclimate yourself to the weather. It takes the human body 2 weeks to acclimate to a new environment.

Here's a few everyday tips you can do:
a. Commute to and from work with all the windows rolled down, without the A/C.
b. Walk to lunch.
c. Schedule a run workout at the grand outdoors, away from the gym or the indoor track.

3. Hydrate, hydrate, hydrate. It needs to be a way of life. Now that you are a runner, walker, cyclist, or rollerblader, your daily water requirement is higher. Drink plenty of water during the day and throughout the week. Eating right also plays a factor in this--eating right will help your body use the water in its system efficiently. Yes, you can overhydrate and get symptoms of hyponatremia, but right now, you probably don't have to worry about that. It's like having the heart attack after a marathon or ironman. :P But we'll visit that issue when we get to "Sports Nutrition." Your pee needs to be clear!


Ladies and gentlemen, it's called HEAT MANGEMENT. Reference the previous training tips on hydration for Warm-up, Cool-down, Recovery, and Rest, as well as Nutrition. Treat your body nicely and your body will treat you nicely. The knowledge is there. Wisdom will follow when you practice it. Your body's a sports car, it doesn't run efficiently when it's overheating.

All in all, perceived effort will be higher in hotter environments. The management team can only do so much for you. I'll be CPR certified in a few weeks, and we have some members who are medically qualified as well. But we can't help you unless you help yourself first. Help us help you. Train smart, eat right, hydrate plentifully, and invest in good running gear.

GOOD JOB TODAY, EVERYONE!!! See you next week!

Trainers Contact Info

Christina Fu - tunafishmonkey@gmail.com or 626.233.0261
Joel Kim - joelkim13@yahoo.com or 818.689.0995
Darren Wong - mrwaigee@gmail.com or 626.827.2404

Updated Training Schedule & Locations

Here is an updated training schedule. Based on most participants' geographical location, and for consistency and familiarity, training will remain in Pasadena, with the exception of a few longer beach runs. The Rose Bowl and surrounding areas provide the various terrain (hill, trails) that we need to train for the half marathon. Click on image to enlarge.

Words of Inspiration

"Confidence is a very fragile thing."
- Joe Montana

Trainer's Corner, Week 3

Nutrition and Hydration
By Joel Kim

Treat your body like you would an expensive sports car by fueling it with only the purest and highest quality foods. Your training is designed to produce a high level of fitness, and proper nutrition and hydration are required to achieve that end.

Food is Fuel
Like an engine, your body needs the right mix of nutritional elements so it can do the work of training and racing.

There are (4) elements of fuel (macronutrients) an athlete should consume:
- Protein
- Fat
- Carbohydrate
- Water

Protein
Protein is necessary to repair muscle damage from training, maintain the immune system, manufacture hormones and enzymes, and replace red blood cells that carry oxygen to the muscles. Protein is NOT stored in the body as fuel for later use—it is for immediate use to do the jobs above.

What Kind of Protein Should I Eat?
Animal foods are the most efficient and effective way to take in the essential proteins, vitamins, and minerals and athlete needs. Vegetarians will have to work a bit harder to achieve the right mix, but it is possible. The following table lists some popular sources of protein:

Animal Sources (grams per serving):
Steak (30)
Chicken Breast (30)
Swiss Cheese (29)
Hamburger (26)
Tuna (23)
Egg White (10)

Plant Sources (grams per serving):
Almonds (20)
Soybeans (18)
Boca Burger (17)
Peanuts (13)
Lentils (12)
Cottage Cheese Low-fat (12)
Tofu (11)
Kidney Beans (9)

How Much Protein Should I Eat?
Unfortunately, there is no general agreement on how much protein an endurance athlete should eat. Many coaches and athletes recommend 30-40% of the daily caloric intake as protein.

Fat
Fat is a much maligned and crucially important macronutrient. Fat has many health benefits and is essential to good performance. Fat is the most efficient source of energy—every gram of fat provides 9 calories, compared with only 4 each for protein and carbohydrates.

What Kind of Fat Should I Eat?
There are good fats and bad fats. Good fats are mono-unsaturated fat and omega-3 fatty acids which are found in fish, nuts, avocado, and olive oil. Bad fats include saturated fats found in feedlot cattle (typical ground beef), and trans-fatty acids found in human-made processed foods (called “hydrogentated” on the label). To avoid bad fat, eat lean cuts of meat, eat low-fat dairy in small quantities, and avoid high fat human-made (processed) foods.

How Much Fat Should I Eat?
Recent studies on cyclists and runners indicate that eating more fat may be good for endurance athletes. Many popular diets today recommend between 20-30% fat intake.

Carbohydrates
Carbohydrates, like fat, have been much criticized by recent fad diets. The reality is that carbohydrates are essential for energy at higher intensity levels of exercise. The key for endurance athletes is to get the right mix of carbohydrates, protein, and fat in their diet.

What Kind of Carbs Should I Eat?
Carbohydrates are classified by their “glycemic index”. The higher the glycemic index, the quicker the carbohydrate is converted to sugar and sent into the blood stream. High glycemic carbs should be eaten after workouts to replace valuable stores lost DURING exercise. Most energy bars and sports drinks are high glycemic and perfect for just before, during, and after a workout. The rest of the time, you should be eating low to moderate glycemic carbs which offer the “slow-burn” your body needs throughout the day. Here is a basic list of high, moderate, and low glycemic foods:

High Glycemic:
Bread
Corn Flakes
Potatoes
Rice
Pudding
Dessert Foods
Grape Nuts

Moderate Glycemic:
Bran Cereal
Bagel
Banana
Oatmeal
Orange Juice
Popcorn
Raisins
Soft Drinks
Taco Shells

Low Glycemic:
Apples
Beans
Grapes
Wheat Pasta
Pears
Peas
Yogurt
Cherries
Lentils
Nuts

There is good scientific evidence that adding significant amounts of protein and/or fat to a food will lower its glycemic index. Many runners, cyclists, and triathletes start their day with oatmeal and add protein powder and a fat source (peanut butter) to create a good low glycemic “burn” until lunch.

How Much Carbohydrate Should I Eat?
Eating a diet extremely high in carbohydrates is not supported by scientific literature, so be careful not to overdo the carbs. Several popular diets that endurance athletes follow suggest 40-60% of daily intake as carbohydrates.

Water
Many athletes do not drink enough water and suffer as a result. Proper hydration will keep the heart-rate low, and improve performance. Since sports drinks are high glycemic, water should be the primary source for hydration. According to recent studies, a 150-pound athlete loses more than a half-gallon of water a day, not including workouts. It is crucial that endurance athletes consume water throughout the day to stay well-hydrated.

How Much Water Should I Drink?
You should drink between 8 and 12 cups of water per day depending on your weight. If your urine is clear, you are properly hydrated.

Nutrition / Hydration Recommendations for Long Beach Participants
- Eat several small meals throughout the day, rather than 2 or 3 larger meals.
- NEVER SKIP BREAKFAST!! If you have an early morning workout, eat a small meal first.
- Snack on low-glycemic fruits and nuts rather than processed or sugary foods.
- Get a water bottle and drink water constantly throughout the day.
- Before your workout, drink 1 – 2 servings of sports drink.