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ABRaS AC Tip of the week

Tip of the week 19
This weeks tip is from Julie Rayfield

How to run down hill
The most important thing to remember when running down hill is to relax and let yourself fall, rather than trying to stop yourself. To achieve this you need to lengthen your stride, keep your arms wide for balance and keep looking ahead for good places to plant your feet, but also look up to see where you have to go.

It’s simple if you can relax!

Tip of the week 18
Healthy Runner’s Quinoa, feta and pomegranate salad

This is a super healthy, and tasty, salad packed with vitamins, antioxidants and minerals. If you have trouble finding Quinoa the recipe also works with Bulgar wheat.
Serves 4
Ingredients:

Cook the quinoa/ bulgar wheat according to the packet and leave to cool.
Cut the broccoli into bite size pieces and lightly steam until tender.
Heat a small frying pan and lightly toast the pumpkin seeds.
Once the hot ingredients have cooled, stir together along with feta, pomegranate seeds, herbs, tomatoes and spring onions.
Drizzle with olive oil and lemon juice, then season with a little salt and black pepper.

Tip of the week 17
This weeks tip is from The Naked Scientist Podcast

The benefits of Running barefoot: People who run barefoot learn to minimise impact shock, adopting a different style of running from those in shoes, according to research published in Nature this week.  This could help us to understand the impact-related injuries suffered by a high percentage of runners.

Daniel Lieberman and colleagues at Harvard University used kinematic and kinetic analyses to observe runners who were either habitually barefoot or who generally wore shoes.  Both groups were asked to run in shoes and barefoot, and high-speed camera footage was taken to observe exactly how their feet moved.  They also got volunteers to run over a force plate, to analyse how forces were transmitted during different kinds of running.

There are three ways your feet can land when you’re running - a rear-foot strike (RFS), landing on the heel first; a mid-foot strike (MFS), when the heel and ball of the foot land simultaneously; and a forefoot strike (FFS), in which the ball of the foot lands before the heel comes down.  Sprinters and the habitually barefoot seem to use mainly Forefoot or mid0foot strike, while shod endurance runners (and the majority of joggers) use rear-foot strike.

To understand why we use these different ways of landing, and what it means for injury risk, Lieberman looked at the force profile for each step type.  By plotting the forces felt against time on a graph, it was easy to see that rear-foot strike, either in shoes or barefoot, has a large spike of applied force just at the time of landing, while FFS running gives you a very smooth wave, with little or no sudden impact forces – essentially a much smoother ride.  This step also helps to lower the body’s centre of mass relative to the vertical force, and as such reduces the mean force acting on the feet.

Landing on the forefoot first, therefore, helps to reduce the amount of the body’s mass that needs to come to a full stop per step, and considering that most runners will strike the ground around 60 times per kilometre, this is significant for the likelihood of developing repetitive stress injuries.

Humans and their ancestors have probably been running ever since we adapted to bipedal locomotion, and only in running shoes for the last 40 years or so.  Evidence from the structure of the modern human foot suggests that it’s adapted to get the best out of forefoot-strike running, reducing the likelihood of stress injury, and offering a selective advantage.  As the incidence of running injuries remains significant despite advances in footwear technology, it seems that even the best shoes may not be as good for you as no shoes at all!

REFERENCES - Lieberman et al; Foot strike patterns and collision forces in habitually barefoot versus shod runners; Nature; Vol 463; 28 January 2010; http://www.nature.com/nature/journal/v463/n7280/full/nature08723.html

Tip of the week 16
This weeks tip is from Julie Rayfield

Yoga for runners: There have been many articles in running magazines about the benefits of yoga for runners and I can also recommend it for stretching and core strength. It forms a regular part of my weekly training. If you can't spare the time for a regular class, or can't take the relaxing and deep breathing, here are some great stretches you should do at home. http://www.runnersworld.com/article/0,7120,s6-241-287--9389-3-2X5X12X16-5,00.html

Tip of the week 15
This weeks tip is from Angeline Wehbe

Final days Marathon Advice:

Firstly what ever you wear for the marathon, make sure you've worn it during a long run. You don't want any particular piece of clothing bothering you during your race, there's nothing more annoying. Make sure you vaseline any area that rubs against anything. Men in particular should apply copious amounts of vaseline on their nipples or i've seen plasters applied on, they will otherwise bleed and be very very sore while running.

Important with pacing is that you dont take off too quickly and take off with all the other runners. Stay at a pace that is comfortable and one that you can maintain for 42.195kms, otherwise you'll be "hitting the wall" a term used frequently when people have ran completed out of energy and have nothing left...if that should happen then i would recommend walk a few lamp post and run a few lamp posts until the end.

Nutrition is extremely important. 4 days before the marathon i would suggest that all your meals consist mainly of carbohydrates, but by all means have your fruit and vegetables, just focus on more complex carbs. Make sure you drink plenty of water and keep hydrated. The night before the marathon make sure you have an early dinner filled with carbs. The morning i personally recommend having oats cooked with water (milk bothers my stomach) and mix it will maple syrup and mashed banana at least an hour and a half before. But any kind of carbohydrate breakfast will do, a low GI preferable. When you get to the start take little but frequent sips of water. I dont like to eat while running, it upsets my stomach, however i've known people to have sweets given to them by the supporters along the way.

Keeping well hydrated is very important in a marathon, especially when the temp rises. How much depends a lot on the individual. Don't force yourself to drink more than you're comfortable consuming because it can lead to gastrointestinal stress or, in extreme cases, a dangerous dilution of the blood known as hyponatremia or water intoxication, this could potentially be life threatening.

It's really important to get your rest the week of the marathon, early nights and taking it easy in general. The night before, your nerves will reach sky high so it doesn't really matter it you dont get enough sleep, as adrenaline will get you through, it's the nights leading up to the race that are most important. Just try and calm yourself.

After the race you want to get in your dry clothes and stay warm. It can be a little chilly when you finish. If you know showers are forecasted then pack a spare pair of trainers so that you can change into when your done and needless to say spare clothes. I'm not usually hungry after the race, but i know i should have something, so i pack a chocolate drink in my bag. Research shows that chocolate milk helps recovery after longs distance events. (i read it in a runners world magazine). Ideally when you get home you should gently stretch then get into an ice bath, but not too many people are brave enough to do that, it does really help with recovery. Or alternatively you could put an ice pack on a particular area that is really sore. I would recommend that if you need to walk down stairs the day after, then try walking down backwards....you'll know what i mean! I usually have a gentle massage booked 4 days after the marathon.

Tip of the week 14
This weeks tip is from Amanda Nimon Peters

Core Stability, Running Performance and Power Plate Offer

Ever heard the term ‘Core Stability’?
Core stability is the ability to control the position and movement of the central portion of your body. It is possible to target this area to strengthen your core stability and improving your running performance. The targeted muscles are deep within the abdomen, connecting to the spine, pelvis and shoulders. These muscles assist in the maintenance of good posture and balance, and provide the foundation for all arm and leg movements. Good core stability will help maximise running performance and will help to prevent injuries.

To improve your core stability, you have several options: you can find exercises by searching on the internet or you could add some pilates classes to your training routine. However, perhaps one of the most effective and time-efficient methods of improving core stability muscle strength is by using a Power Plate. You could start with 2 x 15min sessions weekly, and after 4 weeks you should be able to feel, and possibly even begin to see, a difference in your muscle development. As many of you may know, Amanda uses and recommends Power Plate and you are welcome to ask her any questions.

Additionally, we have been able to arrange a special offer for ABRaS AC members to use Power Plate. Allison Pickford, director of the Hypoxi Therapy and Power Plate centre at Hayya! Meadows Town Centre, has agreed a special programme exclusively for our club. A normal Power Plate programme (for strength & slimming) would involve 2 x 30 min sessions a week, at 80 AED per session. However she will offer us 15min core strength & Abs only sessions, 2 x per week, at only 40 AED/session - plus you will get a 3-week programme for the cost of 2 weeks. This means that a total of 6 x 15min sessions will cost you only 160 AED. To book your first session, send a note to Allison at bodysmarthypoxi@mailme.ae mentioning your name, your running club, and the fact you want to take advantage of the 6 x 15min programme for 160 AED.

Tip of the week 13
This weeks top tip is from Richard Pavitt

Stretching
One of the worlds greatest physical therapists, Gerard Hartman (used by many of the top athletes including Paula Radcliffe), advocates an interesting stretching technique that is very big in America. Active Isolated Stretching (or AIS) is a slightly different take on the tried and test formula of holding stretched for 30-60 seconds plus. With AIS you hold the stretch for only 2-3 seconds - without bouncing!! - and then release. You do this 10-12 times. The idea is not to place too much stress on the muscle, which actually means it will contract after a few seconds as you struggle to hold it. Here is a passage from the website of the founder of AIS - you can see more at http://www.stretchingusa.com/aboutAIS.cfm

"Isolated Stretching (AIS) method of muscle lengthening and fascial release is a type of Athletic Stretching Technique that provides effective, dynamic, facilitated stretching of major muscle groups, but more importantly, AIS provides functional and physiological restoration of superficial and deep fascial planes.

Over the past few decades many experts have advocated that stretching should last up to 60 seconds. For years, this prolonged static stretching technique was the gold standard. However, prolonged static stretching actually decreases the blood flow within the tissue creating localized ischemia and lactic acid buildup. This can potentially cause irritation or injury of local muscular, tendinous, lymphatic, as well as neural tissues, similar to the effects and consequences of trauma and overuse syndromes.

Aaron Mattes AIS Technique is an effective treatment for deep and superficial fascial release, restoring proper fascial planes for optimal physiologic function. Performing an Active Isolated Stretch of no longer than 2.0 seconds allows the target muscles to optimally lengthen without triggering the protective stretch reflex and subsequent reciprocal antagonistic muscle contraction as the isolated muscle achieves a state of relaxation. These stretches provide maximum benefit and can be accomplished without opposing tension or resulting trauma.

Aaron Mattes Method myofascial release technique, which incorporates AIS, uses active movement and reciprocal inhibition to achieve optimal flexibility. Using a 2.0 second stretch has proven to be the key in avoiding reflexive contraction of the antagonistic muscle. Without activating muscle group contraction, restoration of full range of motion and flexibility can be successfully achieved"

Tip of the week 12
This weeks top tip is from Richard Pavitt

key aspects of running which runners often overlook are strength training and stretching.
Strength Training

Tip of the week 11
This weeks top tip is from the Men's Club Captain, Richard Pavitt, and very important to be aware off as we start training/running in the hotter weather over summer.

How to deal with a runner with heatstroke/heat exhaustion.

Heat stroke is a medical emergency requiring hospitalization, and the local emergency services should be notified as soon as possible.

The body temperature must be lowered immediately. The patient should be moved to a cool area (indoors, or at least in the shade) and clothing removed to promote heat loss (passive cooling). Active cooling methods may be used: The person is bathed in cool water, a hyperthermia vest can be applied, however, wrapping the patient in wet towels or clothes can actually act as insulation and increase the body temperature. Cold compresses to the torso, head, neck, and groin will help cool the victim. A fan may be used to aid in evaporation of the water (evaporative method).

Immersing a patient into a bathtub of cool - but not cold - water (immersion method) is a recognized method of cooling. This method requires the effort of 4-5 persons and the patient should be monitored carefully during the treatment process. This should be avoided for an unconscious patient; if there is no alternative, the patient's head must be held above water. Immersion in very cold water is counterproductive, as it causes vasoconstriction in the skin and thereby prevents heat from escaping the body core.

Hydration is of paramount importance in cooling the patient. This is achieved by drinking water (Oral rehydration). Commercial isotonic drinks may be used as a substitute. Some authorities are opposed to giving any fluids, except by emergency personnel. Intravenous hydration (via a drip) is necessary if the patient is confused, unconscious, or unable to tolerate oral fluids.

Alcohol rubs will cause further dehydration and impairment of consciousness and should be avoided. The patient's condition should be reassessed and stabilized by trained medical personnel. The patient's heart rate and breathing should be monitored, and CPR may be necessary if the patient goes into cardiac arrest.

The patient should be placed into the recovery position to ensure that the person's airway remains open.

Tip of the week 10
This weeks top tips are from Tanvir

Tip 1. Run with a group if possible

Tip 2. Keep a log of your weekly runs

Tip of the week 9
This weeks top tip is from Richard Pavitt and is particularly pertinent as the hot humid weather approaches...

Chaffing

Tip of the week 8
This weeks top tip is from Terry Hislop as he wings his way to run 2 Oceans in South Africa

Tip of the week 7
From Julie
How and why we do drills for running performance
Why do drills?
We do drills for the same reason we run hard in training, to improve our performance i.e. to go faster, to get more speed. In running there is a very simple formula for speed:

Speed = Stride Length x Stride Frequency

Quite simply put, if you want to go faster you either have to increase your stride length or stride frequency. There are some very simple drills which can help you improve both of these and when combined with your regular training program, can help you to run faster. They will also help you improve your basic technique, prevent injury and maybe your style.

Drills can be divided into 3 different types; warm up and stretching drills, mobility drills and strength drills. How to do drills?
Drills should be done once or twice a week after a warm up. When carrying out a drill, try to keep your body upright with a slight lean forward, not back and stay relaxed. Concentrate on doing the drill movement correctly. It’s not about how fast you get to the other end!
A video of how to do some drills can be found at http://www.youtube.com/watch?v=vcH97Dx8VCk
Feel free to try out any you haven’t done and let me know your favorites!

Types of drills
Jump drills (or plyometrics)
These will make you stronger and more efficient. You should concentrate on landing lightly and taking off quickly.
e.g. hops, vertical and horizontal bounding
Mobility
These drills aim to increase the range of movement in your joints, which will improve stride length. You should concentrate on getting the correct movement when doing these drills.
e.g. high knees, back kicks, hurdle legs.

Balance and strength drills
These drills will build up the strength and power in your legs. By increasing the strength of muscles and tendons you will stabilise joints and prevent injury.
You can carry out these drills as part of a gym routine, as they don’t require much space. The exercises should be carried out as a slow and controlled movement with good balance.
e.g. single leg squats, hops (in all directions) with controlled landing.
Enjoy!!

Tip of the week 6
from Janet
1) “It’s not about who goes out the fastest: it’s about who slows down the least”.

2) Form tips:

3) Key aspects of running which runners often overlook are strength training and stretching.
Strength Training: specific strength training (inc. core work) will improve running strength, running endurance and running economy as well as reducing the likelihood of injury. Eg. Squats, lunges, calf raises, push ups, plank, etc.
Stretching: running can create tightness in numerous muscles which if left untreated can cause problems/injuries.

If you can also fit a deep tissue massage in every few weeks, you should be in good shape!!!

Tip of the week 5
Pacing
If you are wanting to plan your kilometer or mile splits for a half or full marathon, and are mathematically challenged, the website http://www.users.on.net/~klima/rkcalc_home.htm. It is an ingenious calculator that gives you the splits if you are either wanting to run at a set pace (per mile or per km), or if you are going for a specific time. It can also allow for a fade at the end.

Tip of the week 4
Music
For those who run with iPods (not on the roads!!), there is a great website where you can subscribe to a weekly podcast of lively running music, specially designed to be played at around 140-160 beats per minute. Go to http://www.djsteveboy.com/podrunner.html
It is billed as a "nonstop, fixed-BPM workout music mixes for runners, cyclists, walkers, elliptical trainers, or anyone who needs fixed-tempo exercise mixes". Great for tempo runs on your own around Safa or on the treadmill - if you are that way inclined.

Tip of the week 3
Emma Phillips Top Tips

1. Don't go off too quick at the start of a race, you will suffer in the 2nd half and will probably run a much slower time, you are more likely to run a pb with a slower 1st half.
2. Refuel within an hour of finishing your run, your body will recover quicker.
3. Get a regular massage.
4. Have a couple pairs of running shoes and alternate between them each day, it's better for the legs and the shoes will last longer as well.

Tip of the week 2
From Anna
Quotes
Quotes can be great motivators here are a few below:
"Training is often demanding and not necessarily fun, but it should always be rewarding"
"Almost any runner can do a great workout now and then, but consistency is the key to productive training"
"We all get more practice losing than winning so it is as important to be a good loser as it is to be a graceful winner"
"The biggest mistakes you can make in a distance race are in the first minute"
"Avoiding injury should be one of the primary goals of a good training program"
"Racing fast can be fun, racing hard can be demanding, but racing fast and hard is a real discomfort"
Jack Daniels, author of ‘Daniels Running Formula’, 2005.

Tip of the week 1
From Amanda
THE SPIKEY BALL
As its name suggests, the Spikey Ball is a hard, rubber, palm-sized ball covered in spikes (see picture below). The ball is highly effective as an implement both to prevent and treat injury. It works by breaking up the thickened parts of your muscle, preventing injury, or bringing blood flow in to help an injured muscle recover faster. Typically, it is used on the calves, the ITB, the quads and the butt muscles. To use it, you get on the floor and position it under whichever muscles you want to treat. You must push your body weight onto the ball, and roll it back and forth across the area to be treated. This hurts like hell, but you need to put up with it for about 30 seconds per area. Anyway, seeing as you are an ABRa we already know that you can easily be fooled into causing yourself quite large amounts of pain. Tip no 1.5 is to ensure that you only do this either in the dark, or at least in front of other runners, as you will give the general impression of doing something either quite mad or fairly obscene and you will never live it down, for example, if your great aunt catches you at it.
How to get a spikey ball: Rosemary Rhodes, runner and physiotherapist at the Emirates Golf Club, has spikey balls that can be purchased from the reception of the gym there for only 50 AED. Each ball comes with a printed leaflet demonstrating how to use it (and we will be posting these instructions on our website shortly).