It's race day, and you awake early. You need to double-check your race-day checklist before you head out the door:
Good breakfast: Check!
Running bib: Check!
Adequate fluids: Check!
Petroleum Jelly: Check????
Many newbie (and sometimes not so new) runners experience some serious and unexpected skin discomfort after racing. But do not be afraid, new runner! A recent European running review analyzed the most common dermatological running injuries and offered some simple avoidance strategies.
The most common skin injury? Blisters... Most runners experience blisters at some point. Heat, excessive moisture, ill-fitting shoes, and excessive training can all produce blisters. Using dry socks, wearing appropriate-fitting shoes and wicking socks, and applying petroleum jelly reduce blister risk.
Jogger's nipples (OOOUCCHHH!) are another common running injury and occur when clothing repetitively chafes against the nipples. I can personally attest JN are quite painful! I experienced JN after my first half-marathon and experienced pain several days afterward. Applying petroleum jelly, using commercial patches or placing adhesive tape on the nipples can help avoid this most painful condition. Women should also utilize soft bras, and men should wear synthetic, wicking shirts.
Chafing can be another runner's regret. Always wearing dry, well-fitting clothes and completely drying after showering can minimize chafing risk. Applying petroleum jelly to the inside of the upper thigh can also help. Larger people are particularly susceptible to chafing and should take appropriate caution.
Whether you are running your first or your fiftieth race, taking simple steps can let you avoid these highly unwelcome visitors.
E A Mailler, B B Adams, The wear and tear of 26.2: Dermatological Injuries Reported
on Marathon Day, Br J Sports Med 2004;38:498–501.
Sunday, April 12, 2009
Thursday, April 9, 2009
Is Research the Total Answer for Exercise?
Has this ever happened to you? You hear about a new exercise-related study. You immediately get an uncomfortable feeling since you have not read the study. You ask yourself "Does that study really apply in my situation? Does exercise research really give me the complete answer?"
Since I teach Evidence-Based Practice and am the "Exercise Evidence Expert", you might think I would say research is the ultimate answer for creating exercise solutions. However, that is not the case.
"Evidence-Based Practice" (EBP) originates from medicine. Many exercise and human movement professionals are now moving towards reliance on EBP. What exactly is EBP?
EBP considers three main variables:
1. The interests and goals of the client/patient/athlete;
2. The experience of the coach/practicioner/professional; and
3. The latest research.
Many have a problem with utilizing research since they think other factors should be considered. They are exactly right: research is only one aspect of creating an exercise solution.
The coach or professional's experience is crucial to EBP. The client's goals and needs are equally important.
HOWEVER, exercise research is a crucial part of the exercise solution. My experience has been most professionals, due to time demands, do not have time to read studies so they feel overwhelmed/discouraged in attempting to staying up-to-date on research. So they largely ignore it-relying on only personal experience and second-hand knowledge from magazines or other media.
As part of a National Academy of Sports Medicine project, I read and record dozens of new exercise studies each month. I also write a detailed summary of one particularly important new study each month. I stay on top of the latest research.
I also teach graduate students how to find and evaluate the latest exercise research.
If you would like to receive my running, football or general exercise research newsletters, email me at jeffblair@jeffblairfitness.com. I can help you "bridge the gap" and best utilize your valuable experience and knowledge.
I also can help craft Research Supported solutions for your clients and teams. Just drop me a note at the above email address.
Jeff Blair
Exercise Evidence Expert
Since I teach Evidence-Based Practice and am the "Exercise Evidence Expert", you might think I would say research is the ultimate answer for creating exercise solutions. However, that is not the case.
"Evidence-Based Practice" (EBP) originates from medicine. Many exercise and human movement professionals are now moving towards reliance on EBP. What exactly is EBP?
EBP considers three main variables:
1. The interests and goals of the client/patient/athlete;
2. The experience of the coach/practicioner/professional; and
3. The latest research.
Many have a problem with utilizing research since they think other factors should be considered. They are exactly right: research is only one aspect of creating an exercise solution.
The coach or professional's experience is crucial to EBP. The client's goals and needs are equally important.
HOWEVER, exercise research is a crucial part of the exercise solution. My experience has been most professionals, due to time demands, do not have time to read studies so they feel overwhelmed/discouraged in attempting to staying up-to-date on research. So they largely ignore it-relying on only personal experience and second-hand knowledge from magazines or other media.
As part of a National Academy of Sports Medicine project, I read and record dozens of new exercise studies each month. I also write a detailed summary of one particularly important new study each month. I stay on top of the latest research.
I also teach graduate students how to find and evaluate the latest exercise research.
If you would like to receive my running, football or general exercise research newsletters, email me at jeffblair@jeffblairfitness.com. I can help you "bridge the gap" and best utilize your valuable experience and knowledge.
I also can help craft Research Supported solutions for your clients and teams. Just drop me a note at the above email address.
Jeff Blair
Exercise Evidence Expert
Tuesday, April 7, 2009
Caffeine Makes the Runner Go Faster?
You get up early for the race. Your morning ritual includes a couple cups of coffee. The coffee wakes you up and gets you out the door, but do you ever wonder if those cups of coffee actually improve performance? A recent review of high-quality studies says yes.
The study:
The study was a review of several other studies. This usually leads to more reliable results since reviews consider more athletes than a single study. This review also weeded out less reliable studies from the analysis. This weeding-out also tends to produce a more reliable result. Only time-trial studies were considered-since most endurance races are effectively time-trials.
Ganio, MS, Klau, JF, Casa, DJ, Armstrong, LE, and Maresh, CM.
Effect of caffeine on sport-specific endurance performance:
a systematic review. J Strength Cond Res 23(1): 315–324,
2009
Bottom Line: The review found endurance athletes showed a 2.3% improvement when caffeine was ingested before the race. Interestingly, that figure jumped to 4.3% when caffeine was ingested before and during the race. The results were highly variable by individual, however.
Performance Points: 4% shaved off a 40 minute race is over 1.5 minutes. In a sixty minute race, that is nearly 2.5 minutes. Caffeine certainly has potential to make a big performance impact. Some will see worse results-some will see better.
Special Issues:
· NCAA and some other governing bodies have rules limiting caffeine ingestion. Athletes and coaches should be aware of these limits and act accordingly.
· The study recommended caffeine is most effective when athletes abstain at least seven days prior to the race.
· Athletes planning on using caffeine for performance purposes should experiment with usage during training since some individuals may respond negatively to caffeine.
· The researchers also noted many questions regarding the optimum use of caffeine as a performance enhancer remain unanswered.
· Most health professionals would discourage those not currently drinking caffeine from doing so purely for performance reasons. Caffeine may have various implications for health which each individual should evaluate and consider with medical input.
The study:
The study was a review of several other studies. This usually leads to more reliable results since reviews consider more athletes than a single study. This review also weeded out less reliable studies from the analysis. This weeding-out also tends to produce a more reliable result. Only time-trial studies were considered-since most endurance races are effectively time-trials.
Ganio, MS, Klau, JF, Casa, DJ, Armstrong, LE, and Maresh, CM.
Effect of caffeine on sport-specific endurance performance:
a systematic review. J Strength Cond Res 23(1): 315–324,
2009
Bottom Line: The review found endurance athletes showed a 2.3% improvement when caffeine was ingested before the race. Interestingly, that figure jumped to 4.3% when caffeine was ingested before and during the race. The results were highly variable by individual, however.
Performance Points: 4% shaved off a 40 minute race is over 1.5 minutes. In a sixty minute race, that is nearly 2.5 minutes. Caffeine certainly has potential to make a big performance impact. Some will see worse results-some will see better.
Special Issues:
· NCAA and some other governing bodies have rules limiting caffeine ingestion. Athletes and coaches should be aware of these limits and act accordingly.
· The study recommended caffeine is most effective when athletes abstain at least seven days prior to the race.
· Athletes planning on using caffeine for performance purposes should experiment with usage during training since some individuals may respond negatively to caffeine.
· The researchers also noted many questions regarding the optimum use of caffeine as a performance enhancer remain unanswered.
· Most health professionals would discourage those not currently drinking caffeine from doing so purely for performance reasons. Caffeine may have various implications for health which each individual should evaluate and consider with medical input.
Thursday, April 2, 2009
Predicting Master Running Success
If you are a Master's runner, do you ever wonder if you can achieve long-term excellence in your sport? A 2008 study surveyed some successful Master athletes and determined four factors are seen in successful Master athletes:
1. They maintain years of uninterrupted practice. The best Master athletes tend not to take a month/year off;
2. They have shorter off-seasons. Successful Masters tend to limit long lay-offs;
3. Spend more time practicing the sport than other athletes-particularly the preceding five years;
4. Tend to avoid injury.
This four points seem pretty common-sense. However, there are numerous implications and unanswered questions here.
How does a runner "tend to avoid injury" while still "practicing more than other athletes"? Does a higher amount of training increase injury risk for runners and other Master athletes? In other words, are success points #3 and #4 in conflict?
I will address these issues in future posts. Until then, train hard and train safe!
Young B, Medic N, Weir P, Starkes J., Explaining Performance in Elite Middle-Aged Runners:Contributions From Age and From Ongoing and Past Training Factors, Journal of Sport and Exercise Psychology, 2008, 30, 737-754.
1. They maintain years of uninterrupted practice. The best Master athletes tend not to take a month/year off;
2. They have shorter off-seasons. Successful Masters tend to limit long lay-offs;
3. Spend more time practicing the sport than other athletes-particularly the preceding five years;
4. Tend to avoid injury.
This four points seem pretty common-sense. However, there are numerous implications and unanswered questions here.
How does a runner "tend to avoid injury" while still "practicing more than other athletes"? Does a higher amount of training increase injury risk for runners and other Master athletes? In other words, are success points #3 and #4 in conflict?
I will address these issues in future posts. Until then, train hard and train safe!
Young B, Medic N, Weir P, Starkes J., Explaining Performance in Elite Middle-Aged Runners:Contributions From Age and From Ongoing and Past Training Factors, Journal of Sport and Exercise Psychology, 2008, 30, 737-754.
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